Veggie Blog

If you would like to start your day feeling calm and a little more flexible, instead of reaching straight for coffee, a short yoga routine in the morning is a good choice. You do not need special equipment or hours of free time, and it suits women of every age and level of fitness. Here is a gentle way to begin.

What can you do before you get out of bed?

First things first. When you wake up, you can start in bed or sit on a mat on the floor. Hug your knees to your chest and rock gently from side to side for a few breaths. Then stretch your legs out and reach your arms overhead. Next, stand up, bend forward from the hips and let your head and arms hang down toward your shins until you feel ready to start the day. Keep your knees soft, and if your hamstrings are tight, bend them as much as you like.

Why choose a gentle approach?

Many of us wake up and force ourselves into action with a series of small shocks: strong coffee, a cigarette, a hard workout or no exercise at all until we are stressed and tired. Many popular fitness programs have the same all-or-nothing style, with fifty leg raises, or jogging that pounds the joints, or a class with loud music and a pace that you did not choose. Yoga offers a different path. Move smoothly, with your attention on your breath and at your own speed, and do not compete with anyone else. Being kind to yourself is a habit that tends to spread to the people around you.

What does yoga involve?

The word yoga is generally translated as “union” or “joining,” and the practice combines physical postures, breathing and meditation. It ranges from gentle stretching and deep breathing to more challenging poses. The National Center for Complementary and Integrative Health says that research suggests yoga may help with general wellness, stress, sleep and balance, and that it is generally considered safe when practiced properly under the guidance of a qualified instructor. It gives your whole body a workout, but it should never be painful. It can also be useful when you are recovering from an injury, if your doctor agrees. A few poses are enough to start with: the cat and cow on hands and knees, the child’s pose, a gentle forward fold, a seated twist and a short rest on your back. See our guide to basic yoga postures and their variations for ideas.

How long and how often?

Sixty to ninety minutes, five or six days a week, is far too much for a beginner. Start with 10 to 15 minutes a few mornings a week and add time gradually as your body adapts. Regular short sessions give you more benefit than an occasional long one. Many people enjoy yoga before breakfast, but it is best not to practice straight after a big meal. Leaving two to three hours after a large meal is a common guideline among teachers. If you are hungry before practice, a light snack, such as fruit, tea or a little milk, is fine.

What rules should you follow?

Do not always work on what you are good at. If you are flexible, it is easy to keep doing the stretches you love, and the poses that are hardest are often the ones that help you most. If you are strong, spend some time on stretching, and if you are stiff, add some strength poses.

Stay present. Use the time to check in with yourself. How do you feel physically and mentally? How is your balance today? Is there anything that needs special attention, such as a tight hip or a sore wrist? Do not zone out.

Respect your body. Stop if something hurts, and tell your teacher or doctor about it. If you are pregnant, have high blood pressure, a joint problem or any health condition, ask your doctor before you start.

Find a place that is calm, warm and quiet, and keep your mat where you can see it so that it reminds you to practice.

If you want to go further, our posts on yoga for women and a shapely waist, holding poses in yoga for women and what yoga is have more ideas.

A good yoga session starts before the first pose. How you prepare, where you practice and how you breathe all affect how the practice feels, and whether you finish it without strain. These simple habits are worth building from the first day, especially if you are new to yoga.

Why warm up first?

Cold muscles are stiffer and more easily strained, and the most common yoga injuries are sprains and strains, according to the National Center for Complementary and Integrative Health. A few minutes of easy movement, such as walking, marching on the spot or gentle arm and shoulder circles, raises your body temperature and loosens your joints before you move into deeper poses. Stop warming up when you feel loose and slightly warm, not tired. The poses in our guide to a gentle morning yoga routine for beginners are designed to be done in this relaxed way.

How should you breathe?

Breathe in and out through the nose if you can, from the lower belly and diaphragm rather than holding your breath in the chest. In yoga, one breath cycle is one inhale and one exhale, and you will often move on an inhale or an exhale. Keep the breath smooth and easy. The NCCIH advises people new to yoga to avoid forceful breathing techniques. If you find you are holding your breath or gasping, you have probably gone too far into the pose, so back off until your breathing is steady again.

What makes a good place to practice?

Choose a quiet, comfortable space with enough room to stretch your arms and legs, and a non-slip mat or a firm, level surface. If you play music, keep it calm and quiet so you can hear your breath and any signals from your body. Wear clothes that let you move freely. If you try hot yoga, remember that it has special risks related to overheating and dehydration, and pregnant women should avoid it because it can cause overheating.

How far should you go into a pose?

Move only to your own limits. Yoga is not a competition, and a pose that looks different from the one in the picture is not a failure. Pain is a signal to ease off; mild stretching is normal, but sharp or joint pain is not. Skip extreme practices such as headstands, shoulder stands and the lotus position until you have had instruction from a qualified teacher, because learning yoga on your own without supervision has been associated with increased risks.

Who should check with a doctor first?

Pregnant women, older adults and people with health conditions should talk to their health care providers and the yoga instructor about their needs. According to NCCIH, conditions that may call for changes to poses include previous knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma. If you are not sure whether yoga is suitable, ask first. A good class will offer variations. Our posts on basic yoga postures, how to start yoga safely if you have diabetes and choosing a yoga video for beginners can help you take the next step. For the full safety guidance, see the NCCIH page on yoga.

Common mistakes of Atkins dieters

The Atkins diet is a low-carbohydrate plan, and the rules look simple. The books lay them out clearly, but some misunderstandings come up again and again, and they can make a big difference to how much weight you lose. If the diet is not working for you, or if you suddenly gain weight after weeks of success, check whether you are making any of these mistakes.

Are you expecting too much, too fast?

Be patient. The first phase, called Induction, limits you to about 20 grams of net carbohydrates a day. Some people lose several pounds in the first week, but much of that is water. When you move to the ongoing weight loss phase and begin to add small amounts of carbohydrate back, weight loss often slows down. That is completely normal. Induction is not meant to carry you through the rest of the diet. Its purpose is to break your carbohydrate cravings and get you used to eating fewer sugary and starchy foods.

People also respond differently. Some lose weight in spurts and others lose it steadily. A plateau can last for a few weeks, and then you suddenly lose a few pounds in a few days. Health authorities suggest that a steady loss of about one to two pounds a week is more likely to stay off than a faster one.

What about caffeine and artificial sweeteners?

Older Atkins books told dieters to avoid caffeine and artificial sweeteners such as aspartame, which are found in diet sodas and sugar-free gelatin, on the theory that they might trigger sugar cravings. Some dieters go further and believe that a single serving can knock you out of ketosis. That is not correct, because drinks like these contain almost no carbohydrate. The evidence on cravings is mixed. If you notice that a diet soda or a strong coffee sets off cravings for sweet things, cut back on it. Watch out for sugar and milk added to coffee, which do count.

Are you eating too much cheese?

Cheese is on the list of allowed foods, but it has some carbohydrate, and it adds up. A sensible limit is about four ounces a day, and you should not rely on cheese for most of your protein. Eggs, tofu, tempeh, nuts and seeds are better choices for vegetarians, and meat or fish for those who eat them, because they contain few or no carbohydrates.

Are you skipping vegetables?

Your carbohydrate grams should come mainly from leafy greens and other non-starchy vegetables. They fill you up without spiking your blood sugar, and they supply fiber and nutrients that support both weight loss and general health. A typical suggestion is a few cups of salad vegetables and about a cup of cooked vegetables every day, picked from the acceptable foods list. If you cut out vegetables, you risk constipation and missing nutrients, which will not help you stay on the plan.

Are you eating regularly?

Do not let yourself go too long without food. When you go many hours between meals, your blood sugar can drop and leave you craving bread and sugar. Many Atkins dieters plan a small snack of protein and fat every few hours, such as a boiled egg, a handful of nuts or a piece of cheese. Skipping meals will not by itself shut down your metabolism, but long gaps do make it harder to stick to the plan.

Are you drinking enough water?

Water has benefits for everyone, not just people on Atkins. Sometimes thirst can feel like hunger, so staying hydrated can help you resist foods that you should not be eating. Water also helps prevent constipation, which can be a side effect of a low-carbohydrate diet. The traditional advice is about eight glasses a day, though your own needs vary with your size, activity and the weather.

Is Atkins right for you?

These everyday mistakes frustrate many people when there is no need to. If you are just starting, prepare for them. If you have been on the diet for a while, review your habits and make sure that you are following the program correctly. Low-carbohydrate diets can have side effects, and they are not suitable for everyone, so see your doctor first if you have diabetes, kidney disease or another health condition, or if you are pregnant. For more, read our posts on Atkins induction rules, whether Atkins is right for you, the pros and cons of the Atkins diet and how to deal with sugar cravings on Atkins.

All about facial skin care

Facial skin care is more a matter of discipline than anything else. A facial skin care routine is what you need (and you need to follow it consistently). So let’s look at what makes an effective facial skin care routine. Very simply, it can follow these 4 steps:
* Cleansing
* Toning
* Exfoliating
* Moisturising

The four steps

Cleansing is the first step in a facial skin care routine. Cleansing removes dust, pollutants, sweat and excess oil from your skin, which helps prevent damage to your skin. Simply apply a good cleansing lotion or cream to your face and neck and gently massage it into your skin using upward strokes. Use a soft tissue or cotton wool to wipe your face with a gentle patting motion (do not rub). Cleanse twice a day, i.e. in the morning (as part of your full facial skin care routine) and in the evening. Water-soluble cleansers are the best choice for your facial skin care routine.

Toning is the second step in a facial skin care routine. However, it is the optional step. Mostly, proper cleansing can make toning unnecessary. Toning helps remove remaining traces of dirt, grease and cleanser. Instead of making it part of your daily routine, you can use a toner occasionally, i.e. when you have been exposed to a particularly harsh environment or pollution.

Exfoliation is also, in a way, an optional step for facial skin care. How often depends on the skin type, the method and the environment, and gentle, occasional use is the safer way to start. Exfoliation has a place in facial skin care because the skin naturally replaces its surface cells every few weeks. Exfoliation helps remove the dead skin cells that can block pores, assisting the skin in this natural process. However, excessive or harsh exfoliation can damage your skin, so do not overdo it; sensitive skin may not need it at all.

The next step in facial skin care is moisturising. In fact, moisturising is the most important part of the facial skin care routine. Moisturisers keep your skin from getting dry. Dry skin is undesirable because it can make the upper layer of skin crack and flake. Again, use light upward strokes. Moisturisers work best on warm, damp skin, so do not dry your face completely in the earlier steps.

Other tips

Besides the basic facial skin care routine, keep the following in mind for facial skin care:

* Use a proper make-up remover instead of just washing your make-up off
* Pay attention to your skin type and the environment when picking facial skin care products.
* Before you start using a new facial skin care product, test it on a small patch of skin, e.g. behind the ear.
* Never scrub your skin too hard.
* Use sunscreen to protect your skin from the sun.

Food to eat to lower cholesterol

There is a saying that goes, “We are what we eat.” This is true because the food we eat can push up the cholesterol levels in the body. High cholesterol makes a person more likely to develop high blood pressure or heart disease with age, which can lead to a heart attack, stroke, paralysis or death.

The right time to act is before it is too late, by making some changes to your diet. Many of the foods people love to eat are high in saturated fat, which raises LDL, better known as bad cholesterol. This can change by eating foods that help lower LDL and support HDL, the good cholesterol. Here are a few examples.

Start with breakfast

A good way to begin a heart-healthy diet is to have a proper breakfast. Instead of bread, try oatmeal. Oats contain soluble fiber, and studies show that a daily serving can lower LDL cholesterol by a modest amount over a few weeks. Keeping it up as a habit before going to work helps maintain the effect.

It is also good to have something light in the morning. Sometimes you can have a piece of fruit, such as an apple.

Fruit is rich in fiber and eating more of it, along with other plant foods, is linked to a lower risk of heart disease. You can buy it at the supermarket and eat it any time of the day, for example as a dessert after a light meal or as a snack.

Lunch and dinner

At lunch or dinner, include some vegetables in the meal. If you eat animal foods, choose fish or poultry instead of red meat. Such dishes are lower in saturated fats, which is healthier.

Those who love to cook at home can try adding flavorful ingredients to the meal. One example is garlic, which adds taste without fat. It may have a small effect on cholesterol, but it does not clear the arteries, so it is a tasty extra rather than a treatment.

Beans, such as baked beans, are also a good choice for the diet because they contain soluble fiber that can help lower LDL cholesterol. Not many people eat them regularly, but those who have beans or lentils several times a week are helping their cholesterol numbers.

People are generally told that fat is bad for the diet. This is not quite true, because fat comes in many forms. Some fats are good for you, such as unsaturated fats and omega-3 fatty acids.

Monounsaturated and polyunsaturated fats are the healthier ones and are usually found in cooking oils, nuts and fish. The way you prepare your food also plays a big part in lowering cholesterol levels.

Check the label at the supermarket and read the ingredients to find out whether a product is a good choice for cooking.

Being overweight or carrying a lot of weight around the waist is one sign that a person may be at risk of high cholesterol levels.

If you find it hard to work out a suitable eating plan, a registered dietitian can help you draw one up, and then all you have to do is follow it.