Veggie Blog

What happens when a sceptical New York grandmother meets a yoga studio? Lisa Grunberger answers that question with humour and tenderness in Yiddish Yoga: Ruthie’s Adventures in Love, Loss, and the Lotus Position. This is a short work of fiction, not an instructional yoga textbook, and that is precisely why it stands out among the books on our shelves.

Meet Ruthie

Ruthie is a recently widowed Jewish grandmother trying to navigate life after the loss of her husband. Her granddaughter Stephanie gives her a year of yoga classes. Ruthie is not convinced that this unfamiliar practice is the answer to anything, but she agrees to go. The result is an encounter between a deeply familiar world of family and Yiddish expressions and the strange vocabulary of a contemporary yoga studio.

What makes the story special?

Grunberger lets Ruthie respond in her own voice. Yoga poses, instructors and studio customs give her plenty to question, and her observations supply the comedy. Beneath the jokes is a story about grief, friendship and the awkward process of trying something new when an old routine no longer feels complete.

The novel is particularly interested in the ties between generations: a granddaughter wants to help, while her grandmother must decide what that help can mean. The book does not promise that yoga cures bereavement. Instead, it imagines how the rhythm of attending classes and meeting people might open a small new chapter in an older person’s life.

Who is Lisa Grunberger?

Grunberger is a writer and educator whose academic background includes the study of religion. Her Temple University biography identifies the book and discusses her work combining yoga and writing. The book was published in 2009 and is also listed in Google Books, which confirms the full title and author.

Should you buy it to learn yoga?

No. Choose this for a witty, compassionate story rather than illustrations or instructions. It may appeal to people who love family stories, Jewish humour or novels about finding connection after loss. Readers who want to learn poses should look for a separate beginner’s guide.

Related on Veggie-Blog: What Is Yoga?.

Book: Yiddish Yoga: Ruthie’s Adventures in Love, Loss, and the Lotus Position by Lisa Grunberger
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Detox: cleansing the body inside out

Detoxification has been a hot topic for a long time. Whether to detox or not is up to you, but it helps to know what the methods can and cannot do.

Some people believe that even if you are ‘healthy’, you still need to detox. In fact, your body does this all the time: your liver and kidneys constantly break down and remove substances such as smoke, caffeine and chemicals. Supporters of detox say it helps these organs work at their best, but there is little scientific evidence that detox programs improve on what the body already does.

Detox programs are often based on fasting, said to rest the organs and help the liver push toxins out of the body, along with nourishing the body with healthy foods. Fasting and cleansing have been practised for centuries by different cultures around the world.

Some people want a whole-body detox; others want to detox just one organ, such as the kidneys, liver or colon. Kidney cleanses use herbal supplements and juices that are claimed to dissolve kidney stones, but they have not been shown to do so, and kidney stones need a doctor’s care. Liver or gallbladder flushes use oil and juice; the ‘stones’ people see afterwards are mostly lumps formed from the oil itself. Colon cleansing flushes the colon with water; it is not needed for health and can cause dehydration, cramps and, rarely, injury.

Other techniques used in whole-body cleansing include:

Fasting. Water or juice fasting for a period of time is said to reduce the toxic load in the body. There is no evidence that it removes toxins, and longer fasts can be risky, especially for people with diabetes or other health conditions.

Parasite cleansing. Pills or tinctures made from bitter herbs are sold to make the body hostile to parasites. Most people do not have parasites, and if you think you do, see a doctor for a test and proper treatment.

Contrast shower. Switching between hot and cold water stimulates circulation and many people find it refreshing. Claims that it strengthens the immune system or flushes toxins from tissues are not well supported.

Sauna, yoga, exercise, healthy eating and dry skin brushing are also promoted as ways to support the body’s natural cleansing. Exercise and healthy eating are good for you in any case; the others are pleasant but have not been shown to remove toxins.

Other detox aids

Many detox products are on sale, such as cleansing supplement packs (with easy-to-follow instructions), detox foot patches, commercially prepared detox teas, Epsom salts, multivitamins and antioxidants like Q10 and vitamin E, found in health food stores. None of these has been shown to detox the body, and some detox teas contain laxatives that can cause problems if used often.

What to expect

Effects differ from method to method.

During a detox, many people get side effects in the first few days, such as headaches, weakness, sore muscles, irritability and poor sleep. These are often caused by eating too little or by caffeine withdrawal, not by toxins leaving the body. If they are severe, stop and seek medical advice.

Some people report feeling more energetic, more clear-headed and more positive afterwards, with clearer skin and better sleep. These are personal reports; they may come from eating better and cutting out alcohol and caffeine rather than from cleansing.

Detoxing is not necessary for health, and there is no reason to do it every year. Children, pregnant and breastfeeding women, and people with cancer, diabetes, kidney or liver disease, tuberculosis or other chronic illness should not try a detox without their doctor’s approval and supervision.

If you decide to try a detox anyway, get advice from a registered dietitian or your doctor.

Here’s how:

Ask your doctor to refer you, or look for a registered dietitian through a national dietitians’ association or a local hospital. Check the person’s qualifications, which school they trained at and whether it is accredited, and ask how long they have been in practice.

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The practice of yoga has ancient origins, so the link between body and mind fitness has age-old reliability. The effects of yoga can actually be seen in the physical and psychological manifestations of those who practice it-a well-toned physique, sturdy flexibility, optimistic outlook, relaxed disposition and a can-do enthusiasm towards life in general.

Yoga is not just breathing in and out, some forms of yoga demand complicated twists and turns to the body. For medical precautions, it is not literally for the faint of heart. Despite certain limitations, there is a yoga that can fit your health and lifestyle.

It is the purpose of this book to give a basic overview of yoga to those who wish to be initiated into the discipline, so you can discover a particular yoga type that will best fit your physical condition and daily routine.

Take your pick from the vast forms of yoga available and get started on an extraordinary exercise regime of breathing, stretching, strengthening, toning, concentrating and relaxing. Yoga can totally transform your life – head to toe mind, body and soul!

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Induction is the first phase of the Atkins diet, and it is the strictest. The old version of this post gave rules in garbled language and made some claims about “breaking addictions” that are not backed by research. This update follows the rules that Atkins itself publishes for health professionals, and adds a few cautions so you know what to ask your doctor.

What is Induction?

According to Atkins, Induction is the first of four progressively more liberal phases, and its aim is to switch the body from burning mainly glucose to burning mainly fat for energy and to jump-start weight loss. Atkins states that Induction lasts 14 days, and in its guidance for health professionals says people stay in it for at least two weeks. It is not essential to begin with Induction. You can read the company’s own page on Phase 1: Induction.

How many carbs can you eat?

The limit is 20 grams of net carbohydrates a day, which Atkins defines as total carbohydrate grams minus fiber grams. Of those, 12 to 15 grams should come from foundation vegetables, equivalent to about six loosely packed cups of salad and two cups of cooked vegetables a day. Count the carbs in vegetables, cheese, olives, avocado and cream, too. The old post said at least 12 to 15 grams should come from vegetables, which matches this. Fruit other than avocado, tomatoes and olives, grains, legumes, starchy vegetables, milk and low-fat or diet products are off the Induction list. Note that Atkins now lists cauliflower as a foundation vegetable, even though the old post called it starchy.

How often should you eat?

Atkins advises eating either three regular meals a day or four or five smaller ones, never skipping meals, and not going more than six waking hours without eating. Each meal, including breakfast, should include 4 to 6 ounces of protein foods. There is no need to cut visible fat from meat, but you should replace it with olive oil or butter on your vegetables. Eat until you are satisfied but not stuffed. The old post said that Atkins is not a calorie-restricted diet and that you can eat as much fat and protein as you like. Be aware that portion size still affects weight, so listen to your body and your doctor.

What about labels, drinks and supplements?

Always read labels. Under FDA rules (21 CFR 101.9), a serving with less than 0.5 gram of total carbohydrate may be listed as zero, so several “zero-carb” servings can add up. Watch for hidden carbs in gravies, dressings and coleslaw. Atkins advises drinking at least eight 8-ounce portions of approved beverages a day, such as water, club soda, herb teas and, in moderation, coffee and tea. It also advises a daily iron-free multivitamin and mineral supplement and an omega-3 supplement. Ask your doctor whether these are right for you. Our post on Atkins and ketosis explains ketone strips.

Who should be careful?

Atkins says the weight loss phases should not be used by people on dialysis, and recommends consulting a physician first, as you would before any weight loss program. Low-carb eating can change how your body handles medicine for diabetes and blood pressure, so people with these conditions need medical supervision. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months, so be wary of promises of dramatic results. See its page on choosing a safe and successful weight-loss program.

What comes next?

After two weeks, Atkins moves you gradually into later phases, adding back foods. For help with the common errors that people make, read common mistakes Atkins dieters make and carbohydrate cravings and the Atkins diet. For the overall picture, see Atkins diet basics.

Supplements for building muscle

If you looked through your local health food store for supplements that build muscle, you would probably be amazed at how many products there are to choose from. With so many supplements available, it can be a little tricky to decide which ones will help you with your goals. There are a lot of supplements out there, although some may not be ideal for your goals.

The first thing to keep in mind is that you do not always need supplements to build muscle. Training and a good diet do most of the work, but supplements can help you speed up the process. They can support muscle growth and the recovery of your muscles, provided you work out. Among the many products available, the most popular are protein, creatine and multivitamins.

Protein

Protein is a popular supplement among bodybuilders and people who exercise. It contains amino acids, which help you build muscle. Most people who train regularly need about 1.4 to 2 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 gram per pound), counting food and supplements together. Much more than that is not needed. You can get protein in pill form, as a powder or in bars. Whey protein is popular because it is absorbed quickly and contains all the essential amino acids. Soy, pea and egg protein are alternatives, and plant proteins are the choice if you avoid dairy.

Creatine

Creatine is one of the most studied supplements. It can help you perform better in high-intensity training and recover faster, and it allows you to do more repetitions with more weight. A typical dose is 3 to 5 grams of creatine monohydrate a day. Some people start with a week of higher doses (a loading period), but this is optional, and you do not need to cycle it on and off. To get the most from creatine, follow the instructions the manufacturer has provided on the label, drink enough water, and talk to your doctor first if you have kidney problems.

Multivitamins

Multivitamins are one of the most common vitamin supplements, useful for people who are not getting enough minerals and vitamins in their normal diet. Even with the best of intentions, a busy or hectic schedule can make it very hard to eat a healthy meal. A multivitamin can help to fill the gaps in your vitamins and minerals. Protein bars and shakes are handy when you cannot eat a proper meal, but they should not replace real food.

Building muscle is something many of us want to do. It requires a combination of exercise and dedication on your part, and supplements can be a useful addition. How fast you notice muscle growth depends mainly on your training, your food and your sleep.

There are a number of brands and manufacturers to choose from, including Weider and MuscleTech. You can buy these supplements locally or online, which gives you plenty of choice and good deals. Supplements are not tightly regulated, so look for products that have been tested by an independent organization. If you exercise and are looking to add more muscle mass, supplements can help, but check with your doctor if you have a health condition or take medication.