A Year of Natural Health & Beauty Tip #52: Be Here Now

Photo by Genista via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Merry Christmas to all and to all a good blog! Whether you’re a new reader or one who’s been with me since the beginning, thank you thank you thank you for sticking with this project! If you’ve been playing along, I hope you are feeling wonderfully happy, healthy, and balanced. What a great end to the year and a healthy introduction to 2013.

This week’s tip — the final one for this project! — is really to set the intention to stay present and in the moment as often as you can remember.

Join me in making Be Here Now be your mantra for 2013.

Life is precious and fleeting. Modern lifestyles are distracting and escapist. Bring it back down, get grounded, live in your body…

Be Here Now — and watch how your world unfolds.

I hope you all have a wonderful holiday and stay tuned for more fun stuff, goodies, healthy tips, tasty treats, and more in the new year! And to all a good night!

Lots of love,

~Andrea xo

A Year of Natural Health & Beauty Tip #51: Do Nothing

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

This week’s tip is one that sounds easy in theory but that many people find very hard. Doing nothing pushes the Reset button on your mind, body, and spirit. It is essential for natural health and beauty to learn to do nothing.

By doing nothing, I mean doing nothing.

Not zoning out in front of the TV “nothing.” Not Pinterest / Facebook / Tumblr / Twitter “nothing.” Not meditating “nothing.” Just NOTHING.

Sit or lie down.

Stare into space.

Do nothing.

Don’t set a timer. Don’t think of this as an exercise. Don’t think of this as pampering or relaxation or “me time” or anything.

It’s not anything. It’s nothing.

Just do nothing.

 

Can you do it?

~Andrea xo

A Year of Natural Health & Beauty Tip #50: Roll to Release

Image by sazztastical via Flickr

Image by sazztastical via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Building core strength is essential for maintaining good posture, preventing injury, and moving with grace and ease. Without a strong core, the body becomes dependent on the limbs, causing overcompensation and misalignment. By strengthening the muscles of your abdomen, torso, and lower- to mid-back, you also strengthen your spine and abdominal organs. There’s a saying in yoga and Pilates: You’re as young as your spine is flexible. Well, you’re also as young as your core is strong!

One way to keep your spine flexible AND your core strong is to practice a move called Rolling Like a Ball.

Rolling Like a Ball massages the spine and builds control. It helps you to learn how to move from your core outward, which makes everyday movement and grace just a bit easier. By keeping your spine in a C-curve throughout the move, you will strengthen your abdominal muscles. You will also improve your balance and concentration.

It can take some time to practice this exercise with precision and ease. Be patient. If you have a tight lower back, be sure to practice a modified version until your flexibility has increased. Never force the movement; only go as far as your body will allow. However, it’s important to practice this move regularly for the most benefits; once or twice a day. By creating a rhythmic flow, you will eventually find this move to be relaxing and fun!

Stuff to Know:

• Practice this move on a thickly padded or carpeted surface.
• If your back is stiffer, hold onto your thighs instead of your ankles.
• Keep your eyes focused on your navel throughout the move.
• Keep your shoulders relaxed throughout the move.
• Synchronize your breath with your movement.
• Yoga and Pilates should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures. If you have any medical or health concerns, please consult a medical professional before practicing.
• Avoid practicing this pose if you have a back injury, degenerative disk disease, or a recent or chronic injury to your hips or knees.
• Keep your breath smooth and even. Do not hold your breath.
• Be extraordinarily gentle!
• If you feel any sharp, pinching, or jabbing pain anywhere in your body during the move, stop and come out of it slowly. Never force the movement.

How to Practice Rolling Like a Ball:

1. Begin seated at the top of your mat. Bend your knees in toward your chest and hold onto your ankles. Extend your elbows and press your heels together. If you can’t clasp your ankles, hold onto your shins and bend your elbows slightly.
2. Pull your navel toward your spine, strongly engaging your abdominal muscles.
3. Spread your knees slightly, then lift your feet off the mat to balance on your tailbone.
4. Tuck your chin slightly and gaze at your navel. Round your spine into the shape of a “C”.
5. Breathe in and rock backward onto your spine, while maintaining the C-curve of your upper body. Sink your belly in deeply as you roll back and keep your head slightly lifted off the floor. Lift your hips high and point your toes toward the ceiling.
6. Exhale as you rock forward to the starting position, again keeping your spine rounded and your chin tucked. Balance on your tailbone when you come up; don’t rest your feet on the mat.
7. Repeat up to 10 times.

Do you practice Pilates?

Do you ever roll on your spine?

A Year of Natural Health & Beauty Tip #49: Go on an Artist Date

Photo by zoetnet via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

A book that I consider foundational in helping to nurture my creative side is Julia Cameron‘s classic, The Artist’s Way. I remember reading it back in college and feeling like I had permission not only to be as creative as I wanted to be, but to thrive as an artist and as an adult.

One of her tips that has stuck with me all these years is to take an “artist date” with yourself. An artist date is a weekly, solo excursion doing something that will nurture, encourage, inspire, and replenish your creative self.

An artist date does not have to be “artistic”! It doesn’t mean you have to visit a museum if you don’t feel like it. All it means is to take a couple of hours to explore something that truly interests you. Some great ideas include:

• Check out (yes) a museum or art gallery
• See an independent film or theater performance
• Go see some live, local music
• Browse a bookstore or craft store
• Visit an arboretum or botanic garden
• Surround yourself with a pile of photography books at the library
• Bring a sketchbook to a park
• Write a letter to a friend
• Choose a theme and Instagram it like crazy (the color blue; circles; smiles; etc. )
• Discover cool street art in your neighborhood
• Go on a lazy, slow bike ride
• Take $10 to the dollar store or a hardware store. Create something with whatever you buy there.

I still have my dog-eared, underlined, well-worn copy of The Artist’s Way from college and I flip through it every once in a while for inspiration. If you have never read it, I do highly recommend checking it out. It’s a classic read that will never go out of style, and is a wonderful dedication to yourself as a well-rounded human.

Do you ever take an artist date?

What’s your favorite way to encourage your creative side?

A Year of Natural Health & Beauty Tip #47: Twist to Help Digestion

Reclined Spinal Twist (Supta Matsyendrasana) Illustration by Andrea Drugay

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Twisting your torso is a great way to wake up your body at the beginning of the day, and to decompress at the end of a long day. When you twist your body, it’s just like wringing out a sponge: it can feel like you’re squeezing out the anxieties and frustrations of the day! But twists have another benefit: they stimulate your digestive organs, which helps them to work more efficiently, releasing toxins and revitalizing your whole body!

After a time of over-indulgence, twists can help re-start your balance and health. Yoga poses like Reclined Spinal Twist (Supta Matsyendrasana) are a gentle and easy way to twist your torso, stretch your body, and re-balance your digestive system.

Benefits of Twists

Twisting increases spinal flexibility and helps to open the shoulders and hips. It can also help to reduce tension in the neck and abdomen. The action also compresses and massages the abdomninal organs, which helps to push stagnant blood and toxins from your kidneys, liver, and spleen. When you release the twist, your organs receive a new, fresh supply of blood that stimulates metabolism and digestion and helps to flush away those toxins.

It can be deeply relaxing to twist, because the action also calms your nervous system! Adding a few twists at the beginning and end of your day will help your body to release tension, stress, and toxins, which can result in a happy and healthy mind, body, and spirit!

Stuff to Know:

• Yoga should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures. If you have any medical or health concerns, please consult a medical professional before practicing yoga.
• Avoid practicing this pose if you have a back injury, degenerative disk disease, or a recent or chronic injury to your hips or knees.
• Keep your breath smooth and even. Do not hold your breath.
• Never force your knee to the floor. Be gentle!
• If you feel any sharp, pinching, or jabbing pain anywhere in your body during the pose, stop and come out of it slowly. Do not force the twist.

How to practice Reclined Spinal Twist (Supta Matsyendrasana):

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Draw both knees to your chest and clasp your hands around them.
3. Extend your left leg along the floor. Keep your right knee drawn to your chest.
4. Extend your right arm out along the floor at shoulder-height with your palm facing down.
5. Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee.
6. Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears. Allow the force of gravity to drop your knee even closer to the floor. If your right toes can touch the floor, allow your foot to rest.
7. Hold the pose for up to 5 minutes. On an inhalation, slowly come back to center, bringing both knees to your chest.
8. Exhale, and extend your right leg along the floor. Repeat steps 4-7 on the opposite side.
9. When you’re finished with the pose, hug your knees to your chest for a few breaths. Then, slowly exhale as you extend both legs along the floor.

Do you practice yoga twists?

Do you have any other tips for easing digestion?