Healthy Journey » Barbara Holbrook

Craniosacral Massage: Get Your Head in the Game

Barbara Holbrook — Mon, 12 Jul 2010 17:30:14 +0000

If your heart is the seat of emotions then your head is the more rational part of your being. When stress threatens, keep a level head with a craniosacral massage.

Stress affects your body in a number of ways. You might notice that you have a splitting headache or pain in your body. As long as the stress persists so will the pain. One way to relieve the pain of stress and the stress itself is with a gentle massage of your head and neck using craniosacral or cranial sacral massage techniques.

People who have problems with their neck or spine can participate in massages even if they once thought that they could not. Beginning with a craniosacral massage may just solve whatever issues they are having so they can expand their repertoire and enjoy other types of massages as well. (...)>

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Try these! 7 Herbs and Spices for Better Health

Barbara Holbrook — Thu, 26 Mar 2009 16:00:06 +0000

People have been using herbs and spices for health longer than they’ve been using fire. Evidence even seems to suggest that cultural tastes evolved to desire spices that were required for good health – hotter regions using spices that protect food from spoiling, higher salt use in areas where the inhabitants need to retain water.

So, don’t be shy. Spice up your life with a teaspoon or two or these healthy herbs and spices.

Cinnamon is rich in antioxidants and polyphenols. It’s great for circulation and may help regulate blood sugar. Add a few dashes of cinnamon to your morning coffee or sprinkle on strawberries for a sweet combination of spicy health.

Cumin, a good source of manganese and iron, aids digestion and bloating. Traditionally it’s found in curries and stews, but can also be drunk as a tea.

Ginger is good for more than just cookies. Long heralded for it’s anti-nausea benefits, new research suggests that ginger may also be an anti-inflammatory. Try a ginger tea to find relief from stomachaches, arthritis and possibly migraines.

Red (Cayenne) Peppers contain capsaicin which is not just a good source of anti-oxidants, it’s also a helpful spice for dieters looking to boost metabolism. Cayenne pepper is even said to increase one’s feeling of fullness so dieters eat less.

Rosemary may help improve memory and prevent cancer in the long term. In the short term, it can be rubbed on the skin to increase circulation and relieve sore muscles. Simply mix a little Rosemary oil into your favorite plain skin cream after a workout.

Thyme is thought to possess anti-inflammatory health benefits and is often used to treat respiratory distress and chest colds. Studies now indicate that Thyme may also be good for common age-related diseases that effect cognitive function and heart health.

Tumeric (Yellow Curry) is that colorful spice that gives mustard and some curries that wonderful warm yellow glow. The distinctive hue comes from curcumin, a compound that may help inhibit the growth of cancer, reduce inflammation and protect the brain from Alzheimer’s disease.

When it comes to getting the health benefits of nature, these 7 herbs and spices are but the tip of the teaspoon. Start adding more spice to your recipes and see how easy it is to scoop health and flavor into every bite.

Diabetes Alert Day: Test Someone You Love

Barbara Holbrook — Tue, 24 Mar 2009 18:00:16 +0000

March 24 is the 21st annual American Diabetes Alert Day. Why does it matter, you say?

1 in 5 Americans is at risk for developing type 2 diabetes. Most of these folks won’t even find out they have diabetes until they’ve had the disease for 7-10 years. Untreated, diabetes leads to heart disease, blindness, stroke, kidney disease, and death. This is why early detection and prevention methods are so important. High blood sugar can start to do damage to your internal organs long before you realize your diabetic.

The highest risk factors for type 2 diabetes are: obesity,an inactive lifestyle, age (over 45), and family history. But, even seemingly healthy individuals can develop the disease.

Take a few minutes today to take the Diabetes Risk Test over at the American Diabetes Association. Then, email the test to someone you love and encourage them to take the test as well.

Diabetes treatment has come along way. With proper diet and exercise, many pre-diabetics and diabetics are postponing and avoiding the catastrophic results of high blood sugar. But this is only possible if you know the signs and symptoms to watch out for. Sound the Alert. Take the risk test.

Understanding the Different Types of Yoga

Barbara Holbrook — Mon, 23 Mar 2009 17:00:16 +0000

Yoga has become an increasingly popular way for people to build strength, flexibility and confidence. What started as meditative positions practiced by religious Buddhists and Hindus more than 5000 years ago has evolved into a physical and mental discipline practiced in gyms, yoga studios and living rooms all over the world.

There are seven major branches of yoga performed throughout the world as a form of exercise. If you’re interested in this ancient practice then it’s a good idea to explore one or two types of yoga to find the one your prefer.

Use this simple comparison of the yoga types to help narrow down the choices you’ll find in fitness magazines, gym schedules and home fitness instructional DVDs. Then try yoga and see for yourself why people return to this type of fitness over and over again.(...)>

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5 Easy Yoga Positions for Beginners

Barbara Holbrook — Sat, 21 Mar 2009 17:00:05 +0000

According to WebMD, close to 11 million Americans practice yoga. The health benefits of yoga are hard to ignore: increased flexibility, strength and balance; relaxation and stress relief; positive changes in mood and better focus. For beginners, choosing a type a yoga, is as individual as the reason for choosing yoga in the first place.

To help you get started on your yogic journey, we’ve round up a few yoga positions for beginners. Start with these easy yoga poses and see if yoga is a good fitness match for you.(...)>

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Tasty, Terrific Tomatoes

Barbara Holbrook — Thu, 19 Mar 2009 17:00:12 +0000

Tomatoes are high in vitamin C, good sources of vitamin A and lycopene, and pack a powerful punch of phytochemicals and antioxidants. All around I consider tomatoes a nearly-perfect food, but today I’m going to focus on just one of the amazing health benefits found in this sweet, succulent fruit. (And, yes, scientifically speaking tomatoes are a fruit, although they are often treated as vegetables when cooking.)(...)>

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5 Tips to Getting Get Picky Kids to Eat Healthier

Barbara Holbrook — Sun, 15 Mar 2009 17:00:56 +0000

As a chef for 20 years, what’s the toughest challenge I’ve ever faced? Soufflés? Demi-glaces? Deep-fried Turkeys? Forget about it. Try getting a five-year-old to willingly eat something other than French fries.

Here are 5 easy tips to help that picky eater change his or her ways.

Sit down and eat with your kids. I know this one sounds like a no-brainer, but you would be amazed how infrequently this happens in a lot of families, especially these days when both parents are working full time. By sitting down together as a family, they see you eating (hopefully) a healthy, balanced meal. This is especially important for younger kids because they mimic what adults do. And if all they see is you eating on the run, or a bag a chips on Sunday in front of the game, then that’s what they’re going to want.(...)>

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The Fight Against Chronic Disease

Barbara Holbrook — Tue, 10 Mar 2009 17:00:47 +0000

Eli Lilly and Company recently unveiled a small tool aimed at battling a big problem – chronic disease. Lilly’s free pocket-sized health book, A Healthy You! – America’s Guide to Healthy Living, puts useful tips and resources in the hands of Americans to help them lead a healthy life and prevent chronic diseases such as heart disease, cancer and diabetes.(...)>

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Small Steps to Big Change : Turn off the TV

Barbara Holbrook — Tue, 10 Mar 2009 17:00:41 +0000

When I became ready to make a difference in my health and weight, diet was the only place I wanted to make changes. Then something happened, as my nutrition improved, I had more energy and eventually I started thinking about fitness.

My favorite tip? Limit “Screen Time.” It’s a goal I sometimes struggle with — especially when the new season of Grey’s Anatomy starts up. However, limiting screen time is a tried and true solution to the excuse “I don’t have time to exercise.”(...)>

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Organic on a Budget

Barbara Holbrook — Sun, 08 Mar 2009 17:00:15 +0000

We’re so lucky! It’s getting easier and easier to find healthy food. Even mainstream stores like Von’s and Ralph’s are jumping onto the organic fruit cart. Unfortunately, all these choices have yet to make prices fall. How can we make our food budget go farther and still stick to our goals for a healthy diet?(...)>

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Crispy Pears For Fruit Lovers On The Go

Barbara Holbrook — Sat, 07 Mar 2009 17:00:55 +0000

Earlier this year, Crispy Green Inc launched Crispy Pears, the newest addition to their all-natural line of premium, freeze-dried fruit snacks.
Now I know what you may be saying… “Freeze-dried fruit snacks? Do I look like an astronaut?” But freeze-dried treats aren’t just for space cadets. In fact, Crispy Green may just be bringing sexy back to this futuristic foodstuff.(...)>

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Adding Steps To Your Day

Barbara Holbrook — Sat, 07 Mar 2009 17:00:46 +0000

In our busy lives it’s often difficult to find the time, and energy, to exercise. I chase my kids all around the house, schoolwork, meetings, soccer practices — it’s never ending and there never seems to be time to go to the gym. But there are ways you can work a little exercise into your day by just changing your habits. Here are some ideas.

1. If you take the train/subway, bypass the escalators. Walking up/down those steps twice a day — you’ll feel it in your thighs and calves.

(...)>

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Extra-Meaty Veggie Chili

Barbara Holbrook — Fri, 06 Mar 2009 17:00:06 +0000

This super-delish dish is a great way to sneak in some extra veggies without giving up the meaty taste that makes chili a winter comfort food.
I like to serve up a large 2-cup bowl with one of Krusteaz-brand honey cornbread muffins. And at around 2 points* per cup, it’s a great filling meal that helps me stay on track with my weight-loss goals.(...)>

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Yoga Poses: Child’s Pose

Barbara Holbrook — Thu, 05 Mar 2009 23:59:08 +0000

Child’s Pose (Balasana) is a resting pose that stretches the hips, thighs, ankles and back. It’s a good pose for relaxation and can be used if you’re tired and need a break, or between poses.

Like, Downward Facing Dog, Child’s Pose is another good yoga pose for getting blood to the brain. It can be refreshing if you’re feeling fatigued.

Child’s Pose

1. From a kneeling position, sit on your feet with your toes touching and your heels pointing out.

2. With your toes still touching, open your knees and lower your belly until it rests between your thighs.

3. Lean your forehead to the floor and reach your arms out in front of you, palms down.

4. Bring your arms around in a wide circle and bring them to rest at your sides, palms facing up.

Yoga Poses: Downward Dog

Barbara Holbrook — Thu, 05 Mar 2009 00:18:34 +0000

Downward Facing Dog (Adho Mukha Svanasana) is often one of the first yoga positions that beginners learn. This pose helps to lengthen the muscles in your hamstrings, calves and the Achilles tendon. Downward Facing Dog is also good for strengthening your hands and wrists, decreasing back pain and elongating the shoulders.

This pose is great after a long day at work hunched over a computer! It can increase blood supplies to the brain and stimulate the nervous system to help you feel rejuvenated and relive fatigue.

Downward Facing Dog

1. Start on your hands and knees.

2. Slowly exhale as you pull back on your knees and begin to raise up into an into an inverted v position

3. Let your head relax and hand loosely. You will feel the stretch in your legs and hips as if you are being pulled up from behind.

4. Let your heels sink into the floor and keep the weight off your arms. Keep your back straight and your arms extended but relaxed. Breathe deeply and rest while holding the pose for up to 5 minutes.

Yoga Poses: Cobra

Barbara Holbrook — Tue, 03 Mar 2009 18:00:23 +0000

Cobra Pose (Bhujangasana) is a very basic backbend that is helpful for folks with lower back pain because it increases spine flexibility. This yoga position for beginners can decrease stiffness in your lower back while strengthening your arms and shoulders.

While easy enough for a beginner, Cobra Pose is good for a variety of ailments and will likely become a part of your regular yoga routine regardless of your skill level. It helps relieve stress, opens your chest up and is a good yoga pose for dealing with menstrual irregularities.

Cobra Pose

1. Start on the floor in a lying down position, face down resting your head on your arms.

2. Look up and begin to raise your head. With your hands palm down, shoulder width apart, slowly raise your upper torso.

3. Let your lower back do most of the work as you bend backwards and straighten your arms.

Yoga Poses: Corpse Pose

Barbara Holbrook — Mon, 02 Mar 2009 18:00:48 +0000

Corpse Pose (Savasana), also know as Death Pose, is probably the most relaxing of all yoga positions. Almost like meditation, many find that a few minutes in Corpse Pose is as relaxing and rejuvenating as an hour-long nap. It is usually used as the ending to a yoga session, although some practitioners like to use it at the beginning as well.

While some toss this into the “easy yoga poses” category, but it’s actually deceptively simple which makes it a perfect yoga pose for beginners. This is because the true goal of Corpse Pose is to quiet your mind and be completely still and relaxed. With proper practice you will find that awareness of your body and your breathing will become more pronounced.

If you find yourself getting sleepy or feeling restless while in Corpse Pose, focus your mind on your breathing. Slowing or quickening your breath rate can deepen your meditation practice.

Corpse Pose

1. Lay down flat on your back ad let your arms fall naturally at your sides, palms up. Relax your legs and let your feet fall open.

2. Relax your body. Let it sink into the floor and become heavy.

3. Breathe naturally.

4. Awaken gently starting with your fingers and toes. Breathe deeply and feel your body come back to life.

5. Bring yourself back to a sitting position.

Yoga Poses: Mountain Pose

Barbara Holbrook — Sun, 01 Mar 2009 17:00:06 +0000

Mountain Pose (Tadasana) is the foundation for all the standing poses so it’s a good place to start for beginning yoga students. This yoga pose can improve posture by properly aligning your spine, strengthening your thighs and can help relieve back pain.

Over time, practicing Mountain Pose will teach you to become more attuned to your body so that you will notice when you are out of balance. Pay close attention to any tight muscles or stiffness which may indicate what areas of the body you need to work on.

When practicing Mountain Pose, reach down through your body and picture yourself rooted to the earth. Hold still and steady like a mountain.

Mountain Pose

1. Stand with your feet touching tip to tip, arms down at your side, palms facing inward and your back straight.

2. Evenly distribute your weight and feel your feet deeply rooted into the ground. Tighten your leg muscles through your calves and quadriceps with your knees slightly raised.

3. Draw in your abdomen and tuck in your tailbone.

4. Feel your body lengthen and draw your head and neck up, taller towards the sky.

Mythical Water Still A Good Tool For Dieters

Barbara Holbrook — Sat, 28 Feb 2009 07:06:58 +0000

According to new research, the magical properties of water may turn out to be mostly myth.
An article on NPR.org looks at the “five major myths about the benefits of drinking water” to discover the truth behind the H2O Hype.(...)>

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3 Small Steps to Big Change

Barbara Holbrook — Fri, 27 Feb 2009 18:15:07 +0000

When I first started this journey, whole life changes were too overwhelming to contemplate. I needed to start small in order to succeed. In fact, even now, almost a year later I continue to make small changes. And, looking at my life today, it’s amazing how those simple steps added up to monumental differences.
The smallest (and slowest) changes I made were in regard to fitness. I found lots of little ways to move more without actually having it feel like exercise.(...)>

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Healthy Journey » Barbara Holbrook

Craniosacral Massage: Get Your Head in the Game

Try these! 7 Herbs and Spices for Better Health

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Diabetes Alert Day: Test Someone You Love

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Understanding the Different Types of Yoga

5 Easy Yoga Positions for Beginners

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5 Tips to Getting Get Picky Kids to Eat Healthier

The Fight Against Chronic Disease

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Crispy Pears For Fruit Lovers On The Go

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Yoga Poses: Child’s Pose

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