Visceral Fat-Hidden Destroyer!

We all associate the big Santa Claus belly with an unhealthy person, correct?  But it may be the fat you CAN’T see that’s causing health issues.  The fat we see just under the skin is subcutaneous fat, but visceral fat, the fat around your belly organs is much more dangerous for your health.

Researchers at Wake Forest Baptist Medical Center recommend eating more soluble fiber from veggies, fruit and beans, and exercising more.  They found that when you eat 10 grams more in soluble fiber every day, your visceral fat actually declines 3.7% in 5 years.  If you increase your activity, you can decrease this fat 7.4% in five years!  Some ways to get more soluble fiber include apples, peas, and pinto beans.  So hit the produce section of the grocery store today!

If you need more help with your eating, check out our new Weight Management Program at www.mountainyogatn.com/whatsnew

Avoiding Pesticides-the Dirty Dozen

If you're like me, you try to buy as much organic food as possible.  But that gets so expensive!  How do you "go organic" on a budget?  One way is to shop by the Environmental Working Group's Dirty Dozen list.  Each year, the EWG puts out a list of those foods which are most likely to contain pesticides.  They call this list, their "Dirty Dozen".  To go along with it, they also list the "Clean Fifteen", which are least likely to have pesticides.  According to the EWG, the average consumer can reduce their exposure of pesticides up to 90% simply by going organic for the Dozen.
This year's list:
Dirty Dozen
Apples
Celery
Sweet Bell Peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach, Kale & Collard Greens
Lettuce
Cucumbers
Blueberries
Potatoes

Clean Fifteen
Mushrooms
Watermelons
Oranges
Sweet Potatoes
Canteloupe
Kiwi Fruit
Eggplant
Mango
Asparagus
Sweet Peas
Cabbage
Avocado
Pineapple
Sweet Corn
Onions

For the full article, please visit www.ewg.org/foodnews

9 Yoga Myths

In my role as a studio owner, I hear all kinds of reasons and excuses that people have for not trying yoga. But most of these are simply not true. The following are some myths surrounding yoga practice:


Myth #1-I'm too stiff to do yoga!
I hear this all the time, and there's no such thing. When I was a kid, I couldn't touch my toes. But with lots of patience & practice, my muscles have opened up a lot. Even so, there are some ways that my body is just not that flexible. And that's ok. We practice to become more flexible, not because we're already flexible!

Myth #2-I'm too old to do yoga.
Absolutely not. Not long ago, there was an article in the Johnson City Press about a lady who's still teaching yoga classes at age 91! She credits her longevity to yoga. Even if you can't do all the poses you once could, anyone can benefit from the breathing, relaxation & meditation techniques you learn from yoga.

Myth #3-It will contradict my religion.
It's true that yoga came from the Hindu religion, and is practiced by many Hindus, Buddhists and others as part of their spiritual life. But it doesn't have to be religious. Yoga, in itself, is not a religion, but simply a practice. It's a way of life that can complement any religious beliefs. It helps you know yourself better, and to find a quiet place in your mind, in order to open to God. I'm a Christian, and I find that the basic tenents of yoga (the Yoga Sutras) follow along closely with many of the teachings of Jesus.

Myth #4-I already exercise. I don't need yoga.
Yoga offers many benefits that you just can't find anywhere else. It's a total mind-body workout, with breathing techniques that benefit even the most skilled athlete. We have several people at the studio who are involved in sports and fitness elsewhere, but yoga provides balance, lengthening of tight muscles, better breathwork, and even mental focus that can only enhance their other workouts.

Myth #5-Yoga is just for women.
Yoga started out only for men! Women were not even allowed to practice the asanas (poses). Here in the West, the stereotype is of a skinny woman, in tight clothing, moving in a suggestive way. That's simply not the soul of yoga. My husband was a US Marine, and he enjoys practicing yoga. It has a balance of yin & yang energies, with plenty of masculine movements. If you're a guy, give yoga a shot. You just might find something you love!

Myth #6-I'm too fat/out of shape to do yoga.
Yoga is for every body. A good instructor will tell you to honor your body and just do what you can. We can all receive the same benefits, and there are lots of modifications that your instructor can show you to make things easier. Also, the other people in class really aren't looking at you. They are busy thinking about their breath and the positioning of their own bodies as they practice. Also, all ages, fitness levels, and body shapes practice at yoga studios, so give it a shot.

Myth #7-Yoga is the same as stretching.
There's a lot of stretching in yoga. But yoga is so much more. It's a complete system that involves strength, breathing, balance, meditation, focus & concentration, and even cardiovascular benefits. As your practice progresses, you'll find more and more ways that yoga is complex and interesting.

Myth #8-Yoga people are too serious.
If the people in your class are too serious for you, it's time to find another class. It's been said that in the West, we take yoga too seriously. It should be enjoyable, and fun. It's ok to smile, and even giggle a little in your practice. Find a teacher, class, or even video that suits your personality and style. And then let go a little, and have fun!

Myth #9- Yoga is just too quiet & relaxing.
Yes, many yoga classes and practices are quiet and relaxing, but some are really strong and challenging. For example, Ashtanga Yoga is not relaxing to me at all. It's really tough! Investigate the styles of yoga and find one that works for you. At Mountain Yoga, we mostly practice Flow Yoga, but we have everything from the very relaxing Restorative class up to the Power classes, where we practice really challenging poses.

New Year's Resolution Weight Management Program

The time is upon us!  People are thinking beyond the Holidays and into the New Year.  My husband actually told me something he thinks I should resolve to do in 2013.  I thought that was my job?  Oh, well.
But many of us are resolving to eat better this year, to lose weight, or just for health reasons.  It's one of my New Year's Resolutions.  I eat pretty healthfully, but sometimes, I cheat & eat junk.  I'm going to do better!
One way you can get help to "do better" is through a program we're offering at the studio.  It's a Weight Management Program, with Registered Dietitian, Cindy Holmes.  I've spoken to Cindy at-length about healthy eating, and I love what she has so say.  She's all about the REAL FOOD.
If you join the program, you'll get a PERSONALIZED plan, designed specifically for you, based on your lifestyle.  You can jump-start December 15th, or meet with her to begin January 1.  There are 3 levels of our plan, from the basics, all the way up to a lot of extra care and attention from Cindy.  She'll walk with you every step of the way.
Registration is $25, but plans start at just $99 for 3-months.  You can't beat the price.
For more info & to register, go to www.mountainyogatn.com/whatsnew.html

Fitting it all in...making time for fitness

My eyes have recently been open to just how hard most women work. I guess I’ve thought it was just me. That my work takes over my life, my house is messier than anyone else’s, and that there are never enough hours in the day to do what I have to do, much less what I want to do. Other women make it seem easy & blissful.


Even without kids, our lives seem so full. There’s always more I could be doing for the studio. The house always needs a touch-up, if not a whole cleaning crew. The animals always need attention, or cleaning up after. There are always groceries, laundry, dishes, and so many things that need my attention. There’s certainly not time for socializing, getting together with family, or practicing the other hobbies I love.

As women, we have high expectations for ourselves. We believe we have to excel at work, keep a beautiful home, raise perfect children, have a healthful dinner on the table each night, and somehow keep our bodies in top shape! It simply cannot be done.

So, for those women who can’t find one spare minute to join a gym or attend a yoga class, I have the following suggestions:

-Move around more at work. Not everyone can teach yoga for a living, but you can move and stretch at your desk, and get up at least once an hour. Is there a place you can stand up for a while to accomplish tasks?

-Incorporate more walking into your day. Can you walk to work (or ride a bike?) or even to the grocery store? Can you invite a co-worker to walk with you during a meeting, instead of sitting? Every now and then, can you walk to a co-worker’s office, instead of just sending that e-mail?

-Make healthy food easier. Health food now comes in convenience packs! Try pre-cut carrots, broccoli, and other veggies as a snack, or a quick start to dinner. Most grocery stores now have an organic section, with lots of to-go items, such as applesauce, packaged nut butters, and other healthful treats. Keep these things at your home, and at your desk, and you’ll be more likely to grab something good for you.

-Examine your priorities. What are you doing that’s simply not important to your life or your goals? Are you reading too many of the humorous e-mails your friends send? Are you really going to make all those things you’re searching for on Pinterest? Does the house have to be perfect, or will “good-enough” do for today?

Some small changes can really make a huge impact on your life and your health. Choose one way to be healthier, and implement that one little change today. You won’t regret it.

Mindfulness & Multi-tasking?

In thinking about how much I “need” to get done today, I came up with a question: Can I multi-task and be mindful at the same time? The answer I came up with is a definite “maybe”.


The idea of mindfulness is that we are engaged in the immediate task. This moment. A classic example is that when we’re handwashing the dishes, we are not worrying about the future or the past, but are fully present, washing dishes. We concentrate on the dish itself, the smell of the soap, the feel of the bubbles, etc.

But our world is a multi-tasking world. And we’ve got so much to do. Can we multi-task, and still be honest mindfulness practitioners?

I say “maybe” because so many things in our world have become automated. At this moment, writing this post, I am multi-tasking. I’m blessed to be able to work from home some of the time, so right now I am:

-washing laundry (automated)

-washing dishes (automated-LOVE my dishwasher!)

-cooking dinner (automated-the crockpot is a modern miracle)

-free-ranging the chickens

-spending time at home, which I love

-spending time with my animals, who are happier when mommy sits with them.

But with all this going on, I can still focus entirely on what I’m writing.

I would say that we can use modern technology to allow us to mindfully multi-task. Use our machines, our technology to do what they were meant to do: to simplify our lives. By selectively using modern conveniences, we are free to focus on the task at hand.

Sugar-sweetened drinks bad for your heart.

Men who drink sugary drinks have a 20% higher risk of heart disease and higher levels of blood lipids. This is from IDEA Fitness Journal, May 2012. The writer sites research by Frank B. Hu, MD, PhD of Harvard School of Public Health. If you’re a man who drinks 12-oz sugary drink every day, your heart is at risk!

Even after controlling for other risk factors, these sweet drinks still have an effect. The men in the study had higher triglycerides and CRPs (an inflammation marker) and lower levels of HDL cholesterol. All of which are pointing to heart disease!

I’m heart-broken! I always go for the “real sugar” instead of all the fake stuff. What about my cokes from Mexico? I’m assuming that if it’s this pronounced with men, it applies to women, too.

Oh, well. I’m grateful for honey. Raw, local honey only makes the heart happy.