Hi friends! This will be my last issue of the HTH Newsletter for 2020. Fear not, I’ll be back in January with more health and wellness content! Until then, I hope you are able to find the time to enjoy the holiday season with loved ones, even if it’s remotely. Most importantly, take some time for YOURSELF. If that means eating cake and watching Netflix, you have my permission to do that…in moderation, of course.
Blue Zones Diet
Blue Zones Diet: have you heard of it?
Dan Buettner, the founder of Blue Zones, did research which identified "longevity hotspots" around the globe; he assessed the lifestyles of the people who lived there, creating what he termed as the “Blue Zones lifestyle”.
According to Beuttner, the five global regions that are representative of the longevity-boosting eating pattern are: the Barbagia region of Sardinia; Ikaria, Greece; Nicoya Peninsula, Costa Rica; Okinawa, Japan and Loma Linda, California.
Image Credit: bhofack2/iStock/GettyImages
How many of these foods have you tried to integrate further into your diet? https://www.livestrong.com/article/13726040-blue-zones-diet/
What's your Health Strategy for 2021?
You haven’t even gotten through the December holidays, and here I am already talking about next year.
Here’s how I feel about resolutions: I’m totally in favor of setting goals, *but* only if you set yourself up for success. Too often, we set goals that are vague or unrealistic (or sometimes, downright unhealthy), and when we are unable to achieve them, not only do we find ourselves giving up, we then beat ourselves up for our perceived “failure”. (Pro tip: “failure” is a word I try not to ever use when it comes to health and wellness goals).
Here are two articles with different viewpoints on the subject; I think both have value, which is why I’m sharing them here.
The first one, from the American Council on Exercise, talks about how to create goals in a way that is more likely to set you up for success (aka “S.M.A.R.T. Goals”). In the second one, from lifestyle blog POPSUGAR, editor Caitlin Miller talks about her experiences with resolutions (and why it’s ok not to make them).
Resolutions: Yes?
SMART Goals: (ACE Lifestyle Blog)
…Or no?
Why you shouldn’t set New Year fitness resolutions: (POPSUGAR)
https://www.popsugar.com/fitness/why-you-shouldnt-set-new-year-fitness-resolutions-48013509
Finally, a Breathing Exercise: Alternate Nostril Breathing
You may have noticed that I share a lot of content from yoga teacher/entrepreneur Lucas Rockwood; that’s because I think his stuff is pretty awesome. His Gravity Yoga and Breath Coaching programs are very beneficial (I speak from direct experience), and his podcast is candid, informative and very engaging.
His yoga studio in Barcelona, Spain has been closed since the beginning of the pandemic, and he is one of the few global yoga business owners who has successfully shifted his entire operation online. I’m happy to support his work; if you like the content I’ve shared so far, feel free to check out his website and explore some of his other offerings.
One thing I like very much about his approach is that it’s very rooted in science. Not only can he show you how to do something yoga or breathing related, he can explain in detail why it’s beneficial.
Another breathing exercise I’ll share with you in this edition is Alternate Nostril Breathing: an ancient pranayama (breathing) practice that can be done any time of day.
I’ll let Lucas explain:
Yoga breathing is one of the most reliable tools for stress relief. In as little as 10 rounds of breathing (2-5 min), you can dramatically affect your central nervous system.
Here is a simple Alternate Nostril practice for balance. It's a Water Breathing* category breath. *good for anytime of day, as opposed to coffee breathing (morning) or whiskey breathing (evening)
VIDEO TUTORIAL:
STEP 1: Sit comfortably in a chair or on the floor
STEP 2: Close your right nostril and inhale on the left side 1-2-3-4 (pause at the top)
STEP 3: Close your left nostril and exhale on the right 4-3-2-1 (pause at the bottom)
STEP 4: Keep the left nostril closed, inhale right side 1-2-3-4 (pause at the top)
STEP 5: Close the right nostril and exhale left 4-3-2-1 (pause at the bottom)
*Each inhale/exhale combo counts as one round. Aim for 10 rounds total.
Note: there are a number of different, slower Alternate Nostril breathing practices, some that include retention. These slower practices are great for falling sleep, but this 4:4 ratio is key for balancing your nervous system (think: midday).
Have a safe, happy and healthy new year—see you in 2021!