Jump on the Chia Seed Wagon!

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My aim is to convince you that you should be adding chia seeds to your diet as regularly as possible.  Two tablespoons of these little wonder seeds provide approximately four grams of protein (containing all the important amino acids), five grams of Omega 3 fatty acids (direct brain food), 250 milligrams of calcium (think strong hair and nails) and 10g of fiber (the most efficient “regulator”).  And if that’s not enough to persuade you, chia is said to have twice the potassium of bananas, three times the antioxidants of blueberries and three times the iron of spinach.


Remember that chia seeds hold 9 – 12 times their weight in water and they do the same thing in your tummy so these fabulous seeds are both incredibly nutrient rich and make you feel fuller for longer on less food!



Breakfast 
The simplest meal to “chia-fy”.  Add a tablespoon of dry seeds directly into any fruit or green smoothie, stir them into hot porridge, sprinkle them on top of granola or spoon them into nut butter (try almond butter) then spread the mix on toast, crackers or rice cakes.  You can even add chia to beaten eggs let them sit for 10 minutes and then make an omelet or scrambled eggs. 

Lunch / Dinner
Add chia seeds to either your salad or your salad dressings as a way to boost the protein of light green meals; if you’re making brown rice or quinoa throw in some seeds just as it finishes cooking and give it a good stir.

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Dessert
Add goodness to indulgences by blending chia seeds into cookie batters, cheesecake bases and any sort of seedy bread.  Lastly, try making chia puddings (which you can eat for breakfast or dessert) by combining seeds with coconut milk or almond milk and adding any combination of wholesome ingredients: desiccated coconut, blueberries, walnuts, shaved almonds, cacao powder, grated apple, pomegranate or pistachios.  Then leave the mixture in the refrigerator overnight, or even 10 minutes if that’s all you have, and it will set to chia-tastic! 

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wholehearter: pigeon pose breakdown

wholehearter: pigeon pose breakdown: Lots of us really struggle with tight hips and hip flexors . There are many deep, powerful muscles with very long, hard-to-pronounce names l...

31 Days of Fitness Challenge

Our 31 days of Fitness Challenge started today!  I asked my husband to join me in 31 days of physical fitness.  This includes but is not limited to: cardio, weight training, aerobic classes, yoga, and swimming.  I thought it would be a great way to keep each other motivated while I am away for a month.  The deal is we will skype our progress every night.  

So what do you think?  Will you join in the July Fitness Fun?  We would love to hear your progress and learn what keeps you motivated!  The goal here is to get off the couch and away from the TV.  Enjoy Summer and all it has to offer.  We did a 31 day yoga challenge a few months ago and I truly enjoyed reading your progress and seeing your inspirational pictures.  Don't be shy!  We are in this together and here to support each other. 

I hope you will be joining us! 
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Inspiring Yogi, Kendall Covitz

Hello everyone!  

Please take a moment to check out my fellow Yogi, Kendall Covitz, founder of On An Inhale http://onaninhale.com/blog/  


You will find helpful nutrition and yoga articles written by Kendall.  She is truly inspiring and I believe you will benefit from her uplifting resources.  

~Namaste
www.serenitylifestyleandgifts.com

Naturally getting to sleep

As long as I can remember I have never been a good sleeper.  My mother reminds me of the countless nights I kept her awake do to teething.  Getting a good night’s sleep is essential to health and optimal brain functioning, but a staggering 30% of the population suffers from insomnia, and over 10 million Americans use prescription drugs to help them sleep.

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So why is it so hard for us to sleep well and wake up feeling refreshed?  There’s no doubt that stress plays an important role in sleeping difficulties, but I also believe that our modern way of life has caused us to develop some bad habits that can make getting a good night’s sleep seem like a distant dream.

We could all do with changing our bedtime habits and giving ourselves the restful sleep our bodies and minds crave! 

Here are a few tips to do just that:

1. Get enough.

While you may think you function ok with just five or six hours sleep, the truth is, it's not enough. Sleep cycles occur in four-hour patterns; brain waves gradually slow to a deep, restful state around the two-hour mark, then slowly speed up again to a lighter dream-filled sleep at four hours before repeating the whole cycle again.

When we wake up after six hours, we're actually forcing our brain out of a deep sleep state rapidly and shortening that rejuvenating deeper phase essential for repairing our bodies and minds. If we get eight hours, we wake up at the end of two complete cycles and our brains are already naturally at the faster phase between sleeping and waking, enabling us to start the day feeling refreshed and energized.

2. Plan one hour of down time.

Instead of watching TV right before bed, take some time to consciously relax and settle down. Get into bed an hour before your bed-time and use the time to read an inspiring book, meditate, write in a journal or make love. Make sure to set boundaries on electronic distractions, such as no TV, texting, phone calls or social media after 9 p.m., and try not to have these devices in the bedroom at all.

3. Make your bedroom a sanctuary.

To enhance a restful night’s sleep, you need to create an atmosphere in your bedroom that's warm, comforting and inviting. Paint the walls a calming color and invest in a good-quality mattress and pillows. Keep a plant in the room to keep the air oxygenated and try to keep things uncluttered and tidy. You may want to burn essential oils like lavender or vetiver and play some relaxing music.  Use a few drops of our Sleep Well For Insomnia Relief Oil.  www.serenitylifestyleandgifts.com 

4. Turn lights and electronic devices off.

Our brains need total darkness in order for the pineal gland to secrete melatonin, an important hormone that has been shown to reduce the incidence of certain cancers and slow down the effects of aging. Lights from alarm clocks and cell phones, especially blue lights, can interfere with this process as well as emit EMFs (electromagnetic fields) that are damaging to health. If you must have these devices in the bedroom, make sure to keep them at least 4 feet away from your bed, rather than by your head on the bed stand.

5. Try natural sedatives.

Lastly, if insomnia and nervous tension are a real issue for you and you struggle with falling or staying asleep, try some natural sedatives before using pharmaceutical drugs that can have side effects and cause addiction. Magnesium deficiency is a common cause of tension and difficulty falling asleep. Herbal teas such as chamomile and passionflower are good for mild sleep problems. For more severe issues, you could try (with the help of your naturopath or herbalist), stronger tinctures or tablets of valerian, Californian poppy, hops, Jamaican dogwood or ziziphus.

Sweet dreams!

www.serenitylifestyleandgifts.com

Yoga and Men

Why Men Need Yoga...

Weight loss:

Certain yogasanas are specifically aimed to stimulate the lethargic thyroid gland in order to increase the hormonal secretion.  Thus, yoga acts upon metabolism of our body, increases metabolic activity and helps in reducing weight.

Relaxation:

Conscious relaxation trains your muscles to release their grip when you do not use them.  This relaxation keeps the muscles responsive to the signals from your brain telling them to contract so that you can perform all the countless tasks of a busy day.

Muscle Strengthening:

Since, the yoga postures are almost akin to resistance exercises they help in building muscle mass.  Yoga's principle of using body weight as resistance helps to strengthen and tone up the entire body.  Consequently, calorie burn occurs at a higher rate because the muscle tissues' metabolic requirements are much higher.

Sexual Performance:

According to scientific studies, men with premature-ejaculation problems lasted three times longer during sex after 12 weeks of practicing an hour of yoga daily.  Yoga movements strengthen your pelvic muscles, explain the researchers, and stronger muscles improve your control as you approach orgasm.

Better Digestion:

Yoga postures help balance your body.  Some yoga poses, when performed correctly, massage the endocrine glands and the digestive system which improves digestion.  Yoga is a natural exercise for everybody.  We have been doing yoga right from the time we were babies if you really think about it.

And it's just plain SEXY!

Be sure to check out our Yoga clothing and mats for men on www.serenitylifestyleandgifts.com Like our Facebook page & save 10% today!

Why I am so passionate about Yoga

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I often get asked the question, "why am so passionate about yoga?"  Yoga has helped me find my power to heal myself, physically but also mentally, spiritually and emotionally.  We all have our unique story about our practice and this is mine.

In 2007, I was diagnosed with Antiphosphlipid Antibody Syndrome (APS); an autoimmune disease in which the body recognizes certain normal components of blood and/or cell membranes as foreign substances and produces antibodies against them.  One of the biggest hurdles I have had to face with this disease is 4 miscarriages.  

It was during that time I attended my first yoga class; (which was outdoors) with BYS Yoga in Pittsburgh, PA.  The class was led by Kristi Rogers, whom I absolutely admire.  She is amazing and if you have the chance to practice with her, do it!  I didn't have a clue what I was doing.  I didn't even realize I was supposed to take my socks off!  Kristi was so helpful and patient with me.  I definitely struggled through some of the poses but I left the class with a sense of strength and calmness.  

Recently I was diagnosed with Hypothyroidism.  I started a 6 week course of medications along with bi-weekly blood tests last week.  I am also being tested for M.S. and Lyme Disease.  Today my hair started falling out from the medication.  


Why am I telling you this?  Because Yoga has been my saving grace.  It's been a constant in my life.

There are days when my body feels like it’s been replaced by someone who has never set foot on a yoga mat though.  I practice supine poses, forward folds and breathing.  Maybe a few twists will help and eventually I may work into the “harder stuff”.  Sometimes the easy stuff is the hard stuff.  I hate those days because they start with such pain but I’m also grateful because those can be beautiful practices that come to mean the world to me.

I understand how my body mirrors my mind and my heart.  Sometimes I am in pain and need comfort.  Sometimes I’m in pain and need to find my voice or my power.  My mat tends to let me know what I need.

That is when yoga becomes Yoga – a personal practice.  I am so grateful to the masters who have come before me and who have taught my teachers and through them, me, but I am not them.  I may never achieve Iyengar’s more advanced asanas.  I may never Gravity Surf for what seems like hours.

But I have poses that challenge me to grow, stretch, become stronger and more balanced.  I have Yoga and I am so happy with that!

~Namastewww.serenitylifestyleandgifts.com