Staying Well in the Summer Heat: Yoga and Breath Work

Taking a moment for yourself

Come summer time, with increased light, increased energy, and perhaps a fuller social calendar there is a longing to connect to that carefree, relaxed summer feeling, and perhaps to a deeper sense of balance.

With the extra hours of light in the summer, allow yourself to wake a little earlier to take your time transitioning throughout your day.

It can be easy to feel rushed or have the mentality that once we finish x, y, z, then we can relax. It's okay to slow down, and actually it's more than okay, it's healthy to slow down!

By getting outdoors for 30 minutes each day, you'll feel refreshed and it'll be a reminder of how good it feels to take care of yourself. Whether you're heading outside to run, walk, read a good book, take a nap on the beach or play Frisbee with some friends, be sure to stay hydrated by drinking water .

In honor of the sun, try a Sun Salutation outside...  being inverted in downward dog outdoors can be a great way to change your perception!

And help you to move from a place of balance, playfulness and enjoyment.

Maura Hintlian

Saturday Cartoons Are Over Rated - Try Wellness Instead

Jade Integrated Health Offers Two New Saturday Classes: Yin Yoga and Qigong

PORTLAND, Maine, October 8th, 2010 - Jade Integrated Health on Munjoy Hill in Portland believes in providing its clients with services to promote comprehensive health and wellbeing. To this end, they are currently offering a two new classes.; Yin Yoga and Qigong.

What is Qigong?  Qi, pronounced "chee", means life energy.  "Gong" means work. So "Qi Gong" means working with the energy of life!  Qigong is the father of Traditional Chinese Medicine, which is over 7,500 years old.

• The benefits of Qi Gong include:
• Energy, stamina & well-being
• Health, vitality & wisdom
• Serenity, peace and quality life

This series will be instructed by Kelcey Hart, of Integrated Performance.   Kelcey is a nationally certified and licensed trainer, coach and instructor.  In addition to directing a number of fitness initiatives and organizations, he has coached student and professional athletes as well as individuals seeking to dramatically improve their fitness and wellness.  The series starts October 16th at 11 am will last 6 weeks.  Cost is $85.

Yin Yoga is performed to stretch the connective tissues of the body. Primary connective tissues include the hips, thighs and lower spinal area. This type of practice is beneficial for a wide variety of people from those with chronic pain or injury, to athletes or avid yoga practitioners who want to improve flexibility and deeply open muscles and joints. There will be  room for questions and you will receive a handout with practices you can do at home.  The class is taught by Jessie Challmers, an experienced yoga instructor who currently teaches classes at Maine Medical Center for cancer patients as well as community classes and workshops throughout Portland.  This series starts October 16th, 9:00 a.m. - 10:00 a.m., and last 6 weeks.  Cost is $85.

Harvest Time

The transition from summer to fall can sometimes  be stressful.  Getting kids back to school and focusing on work can add additional pressure.  Good news, with fall comes good food.  Comfort foods that can reduce stress and boost our immune systems.

Explore with us the benefits of maintaining balanced nutrition, finding fresh local food, and cooking with enjoyment.

John, Nancy, Maura, and Laragh

Eat Fresh -  Buy Local
Find Local Farms and Markets Finding local farms, events and farmer's markets is easier then you think.  The Maine Department of Agriculture has an excellent website with easy to use location finder. Want to participate in discussions on local food? Check out the Eat Local Foods website. Interested in purchasing shares of food for the season, check out MOFGA CSA directory link.

Sweet Food Cravings ?

Traditional Chinese Medicine Interpretations Chinese medicine has different explanations for cravings that consider personalities and taste likes/dislikes. Many emotions are directly related to the kind of food cravings a person may develop. For worry,  stress and a sense of overwork coupled with the feeling that one is not "grounded" can often lead to craving sweets. The Five Element Perspective In Chinese treatment there is an ancient method of the five element perspective. The relationship of the five elements is the association with the season, emotion, taste and organ. The five basic elements/phases and corresponding tastes are: 1. Metal -Pungent 2. Water - Salty 3. Wood - Sour 4. Fire - Bitter 5. Earth - Sweet The flavor of food (sour, bitter, sweet, pungent and salty) can be used to predict its effects on the body. Many foods belong to more than one of the five tastes, for example vinegar is seen as being both bitter and sour and cheese as being sour and sweet. Sweet foods often can be divided into two groups 1) Sweet foods that are neutral and nourishing or warm and nourishing, these include meat, legumes, nuts, dairy products and starchy vegetables. 2) Sweet foods that are cooling, these include fruits, sugar, honey and other sweeteners. Potatoes, rice and apples are all considered to belong to the sweet flavor. The earth type person tends to over-think a lot and has food cravings for sweets. But this works both ways. Adequate amount of sweet is good but over dose can injure the person.  When the earth element is weakened the appetite decreases, digestion is affected and sweet cravings increase and the person starts getting symptoms of mental sluggishness and emotional stress and physical fatigue that. Unfortunately, the individual feels compelled to consume sweet food for it does provide a quick boost of energy then the cycle becomes deleterious.  These cravings can be fulfilled with using cinnamon and other herbs though these herbs are not as sweet as sugar but they surely but they are naturally moderately sweet. Autumn is the time of the Metal Element and light pungency in foods can be helpful to warm us against the upcoming chill. Again, be sure not over spice for it may open the exterior defenses and cause a sweat.  Traditionally, this makes a person more susceptible to colds and flu.  Wet skin against the cold wind is not a good combination. In future newsletters I will explore other elements and their relationships with season, emotion and taste. - John Charlesbois L. Ac.

My Grandma's Pumpkin Pie Recipe

Fall's Perfect Comfort Food Ingredients Directions 1. Preheat oven to 400 degrees F (200 degrees C). 2. Halve pumpkin and scoop out seeds and stringy portions. Cut pumpkin into chunks. In saucepan over medium heat, in 1 inch of boiling water heat the pumpkin to a boil. Reduce heat to low, cover and simmer for 30 minutes or until tender. Drain, cool and remove the peel. 3. Return pumpkin to the saucepan and mash with a potato masher. Drain well. 4. Prepare pie crusts by mixing together the flour and salt. Cut shortening into flour, add 1 tablespoon water to mixture at a time. Mix dough and repeat until dough is moist enough to hold together. 5. With lightly floured hands shape dough into a ball. On a lightly floured board roll dough out to 1/8 inch thickness. With a sharp knife, cut dough 1 1/2 inch larger than the upside down 8-9 inch pie pan. Gently roll the dough around the rolling pin and transfer it right side up on to the pie pan. Unroll, ease dough into the bottom of the pie pan. 6. In a large bowl with mixer speed on medium, beat pumpkin with evaporated milk, eggs, brown sugar, cinnamon, ginger, nutmeg and salt. Mix well. Pour into a prepared crust. Bake 40 minutes or until when a knife is inserted 1 inch from the edge comes out clean. Original Recipe Yield 2 pies * 2 cups mashed, cooked pumpkin * 1 (12 fluid ounce) can evaporated milk * 2 eggs, beaten * 3/4 cup packed brown sugar * 1/2 teaspoon ground cinnamon * 1/2 teaspoon ground ginger * 1/2 teaspoon ground nutmeg * 1/2 teaspoon salt *  * 2 2/3 cups all-purpose flour * 1 teaspoon salt * 1 cup shortening * 1/2 cup cold water

Reduce Stress

Strengthen Your Immune System Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows. Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil Omega-3 Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds. Folate - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

In The News

The Impact of Yoga Teachers on Society By Paul Lerard - September 22nd, 2010 . In the West, there was a time when practicing Yoga was kept secret. When I was a child, it was considered, a bit strange. During the 50's and 60's, Yoga practice was associated with being part of counter culture movements, such as living the life of beatniks  or  hippies.  Interestingly, I was told by a school teacher that I would some day grow up to be a beatnik. Well, time has passed and Yoga has come out of the closet  in a giant wave. Yes, Yoga has gone Global.  The world society, as a whole, has been affected positively by Yoga classes and Yoga teachers. Meditation, a component of a typical Yoga class, is a proven and valuable tool for mental health. Let's look at some of the ways Yoga teachers, Yoga classes, and the many styles of Yoga have gently changed the world today. There is much more to Yoga than meets the eye, at first glance. In fact, there is a Yoga style for every need, purpose, and personality. Full article is here. Maura's Commentary After reading this article I reflected on my own relationship with the practice of yoga itself and with teaching.  Yoga is for everyone.  The beauty in the practice is how it is meant to meet us exactly where we are, and continues to remind us that we have the tools within us to handle any situation that may arise in our lives.  I love to teach yoga because I love to be able to hold the space for my students to experience yoga in their bodies, to feel their breath fully, to connect to their bodies inherent guiding system.  I teach with the intention of being open to exactly what is. The yoga practice can feel as if you're coming home to your body, coming home to a place that isn't about what you could or couldn't do yesterday or what you aspire to do or be tomorrow.  The practice is about being present to what is happening in this present moment, and approaching this awareness without judgment. - Maura

Jokes of the Month
I got tired of looking at all those leaves in my yard, so I got up off the couch and went into action. I closed the curtains.

Balanced Energy, Balanced Diet

The Yoga Perspective

The key to true health is to have balance in all areas of your life including your diet and lifestyle. To live a yoga lifestyle means to aim to find this balance in your whole life.  The practice of yoga is complemented when eating in moderation to nourish the mind and body, which keeps us alert and energized. A balanced whole foods diet ensures that all aspects of the digestion system work in harmony with each other. When all aspects of digestion are in balance, you will feel your best.

I have been starting my morning with fruit and a slice of Ezekiel bread, followed by a yoga practice. Ezekiel bread is made with freshly sprouted, certified organically grown live grains, contains no flour, is high in fiber, low glycemic, and diabetic friendly.  There are very powerful nutritive and healing properties of sprouts.  Enzymes are considered a key to longevity, and are greatly activat ed in the sprouting process.  Foods should enhance healing and regeneration.  

In my personal experience starting the day eating healthy and mindfully helps to deepen the mind body connection, and bring myself into alignment with natural harmony.  With awareness into our daily diet, lifestyle, exercise habits, combined with an understanding of balance, we have the power to alter the direction of our health and well-being from "disease" to ease.

Bon Appetit !

- Maura

Experience Balanced Energy and Balanced Life

Save $70

At our recent open house we unveiled a new package of services.  By combining 3 treatment methods, Acupuncture, Massage Therapy and Yoga you can optimize the overall benefits that each one has to offer.

For only $200 your package includes:
1- Acupuncture Treatment
1 - Seven Week Yoga Series
1 - Massage Therapy Session

This is an ideal way to explore treatments options you might not have otherwise tried in the past.  It not only makes economic sense for yourself, but makes a unique gift for that person you never know what to get.

The World Health Organization, National institute of Health, and individuals, such as former Surgeon General E. Koop, recognize Acupuncture as an effective treatment. It can be used for the management of back pain, headaches, migraines, and sports injuries. However, acupuncture provides more than pain relief. It is helpful in treating anxiety, insomnia, digestive problems, abdominal, menstrual cramps, weight control, infertility and much, much more.

The initial benefits of massage therapy might appear obvious, but there are a few facts you might not have known.  In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.
• Asthmatic children show better pulmonary function and increased peak air flow.
• Burn injury patients report reduced pain, itching, and anxiety.
• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
• Premenstrual syndrome sufferers have decreased water retention and cramping.
• Preterm infants have improved weight gain.

The Mayo Clinic states the potential health benefits of yoga are numerous and may include:

• Stress reduction. With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.

• Increased fitness. As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you're less likely to injure yourself in other physical endeavors or in your daily activities.

• Management of chronic health conditions. Yoga might help with a variety of health conditions, such as cancer, depression, pain, anxiety and insomnia, by helping with sleep problems, fatigue and mood. Yoga also can help reduce heart rate and blood pressure.

Make your appointment today and start living the balanced life you deserve.  773-5778

An Instructors Perspective

The Complimentary Benefits of Yoga

The physical benefits of yoga are a wonderful way to compliment whatever sport or physical activity you love.  Yoga stretches, strengthens, and invigorates the entire body and internal organs.  It increases core strength, flexibility, range of motion, and improves balance.   Practicing yoga as a form of cross-training will increase your performance and reduce the risk of injury.  The postures and breath control in yoga are complimentary to athletes in increasing the longevity in their game.   Yoga combines strength and flexibility, creating balance within the body.

The pain many athletes experience (bad backs, knees, tight hamstrings, sore feet) is not from the sport itself, it's from the imbalances that running or a repetitive movement cause.  If you're off balance, your muscles are forced to work harder in compensation in each step you take, thus enforcing strong muscles to become stronger, and weak muscles to become weaker.   This compensation puts strain on the muscles, joints, and the entire skeletal system.  Athletes can use a consistent yoga practice to bring balance into all muscle groups, which will support and stabilize the skeletal system.  This will allow the runner/athlete to be able to handle the force of impact and to avoid injury.

Mental Benefits of Yoga

• Stress Relief

• Prevention and Relief of Stress-Related Disorders

• Increase in Memory

• Greater Control of Emotions

• Greater Ability to Focus and Concentrate

Physical Benefits of Yoga

• Improved Flexibility and Balance

• Improved Cardiovascular Endurance & Efficiency

• Improved Core Strength

• Increased Energy Levels

• Increased Lung Capacity

• Increased Blood Flow

• Reduced Heart Rate

• Enhanced Overall Muscle Strength

• Enhanced Immune System

• Improved Digestion

• Relaxation of Muscles

• Weight Control

- Maura Hintlian RYT

An Instructors Perspective

Mommy and Baby Yoga One of the aspects of the Mommy & Baby Yoga class that inspires me is when mothers find a new way to connect with their baby, whether it's a specific rocking movement in a posture that is beneficial to easing tension or building core strength in the mother and their baby enjoys it also.  Many times in class, the mothers will notice how a posture practiced in a certain way while holding their baby has a soothing effect to their baby.  The women will often comment how they are given new ideas of ways to play with their baby, while maintaining an awareness of their posture, or awareness in protecting the lower back from over strain. There tends to be an imbalance in the mother's daily lives in holding the babies on one hip, leg, and arm.  Mother's are able to find balance in their bodies while practicing the yoga postures on both sides of the body.   In a typical class, moms will practice yoga incorporating their babies into the various postures, with movement within a posture to stimulate the baby while adding a level of dynamic strength building. Sometimes the babies sleep during class, and the mother is able to practice yoga on her own; either way receiving the benefits of stress reduction, conditioning and rebuilding strength, and balancing both sides of the body.   With the classes intimate in size, the women often bond not only with their babies, but with each other also. - Maura Hintlian RYT

Hour Exchange Portland

Building Relationships

I just recently joined the Hour Exchange of Portland, and am very excited about the opportunity it provides and the benefits it gives back to those involved.  Unlike a barter system, where there is a direct trade between two people;  Time Dollar members give an hour of their time and in return they can receive an hour of time within the member community.  I particularly love how the organization recognizes and appreciates everyone's unique talents, gifts, and abilities.

Exchanging services is about local individuals, organizations and businesses helping each other.  Members help rebuild and sustain neighborhood networks and strengthen community as a result of their activities.  I discovered Time Dollars via John and Nancy's participation in the organization.  They have been members since 2001.  If you are interested in this type of process, I highly recommend it and urge you to check out their site for more details.  www.hourexchangeportland.org

- Maura Hintlian RYT

Yoga Health Tip of The Month

Breathe to nourish your mind

Most people use only a fraction of their full breathing capacity.  A combination of stress, poor posture and long hours behind a desk can attribute to why many people tend to be "chest breathers."  Chest breathing creates an imbalance in the oxygen/carbon dioxide ratio.  For optimal health, breathing should be full and rhythmic using the diaphragm and ribs to fill and empty the lungs.  Deep abdominal breathing promotes a full exchange of air, keeping the oxygen/carbon dioxide ratio balanced.  Proper breathing soothes the nervous system, clears the mind, improves concentration, focuses attention, and increases the ability to deal with complex situations without suffering from stress.

- Maura Hintlian, RYT