Yoga can be for just about anybody. I have an autoimmune disease that makes certain exercises difficult for me to do. Straining myself too much by doing a hardcore workout really sets me up for a bad week of feeling sluggish, weak and tired. Although I would love to have a completely toned body and be able to workout like there is no tomorrow- it just isn’t in the cards for me. At least not right now anyway. I am very hopeful they will find a cure for ulcerative colitis.

Yoga is an exercise that connects the body, breath and mind while implementing physical postures, proper breathing, and meditation to improve overall health. It also boosts your flexibility and strength.

Fun fact- According to Google Arts and Culture, Yoga is said to have originated 5,000 years ago in India!

Benefits of Yoga

• Minimizes high blood pressure and heart rate

• Helps you to loosen up and relax

• Improves self-confidence

• Minimizes stress

• Enhances coordination

• Enhances concentration

• Helps you get better sleep

• Aids with digestion

• May lessen anxiety

• May improve back pain

• May minimize depression

When to use Caution

Generally, yoga is safe for most, but you may need to avoid or modify poses if you:

• Have sciatica

• Are pregnant

• Suffer from high blood pressure

• Have glaucoma

• Have certain autoimmune diseases

You should discuss these conditions with your yoga instructor or with a doctor before attempting these exercises.

Yoga Approaches

There are many different approaches to yoga ranging from mild to more intense. Some of the more popular versions of yoga are:

• Ashtanga/ power yoga which offers a more intense workout causing you to quickly move from one pose to another.

• Bikram/ hot yoga which is a series of 26 poses in a room heated to 95-100 degrees Fahrenheit. The goal here is to purify the body of toxins through sweat while warming and stretching the muscles, ligaments and tendons.

• Hatha Yoga. Includes breathing and postures.

• Integral. This type of yoga is very gentle using breathing exercises, meditation and chanting.

• Iyengar. Places attention to the precise alignment of the body, holding poses for long periods of time.

• Kundalini. Highlights the effects of the breath on posture in order to free energy in the lower body.

• Viniyoga. This method adjusts postures to each person’s needs and abilities

Get Started

You can start by looking for yoga classes at your local gym or community center. There are also neighborhood facebook groups that host classes near you. If you are the type of person that prefers to workout alone, you can find yoga classes on YouTube and do it from the comfort of your living room.

If you decide to go with a yoga instructor, make sure you feel comfortable with them and that they do not push you to do poses you are uncomfortable with.

What you can Expect

Most Yoga classes are 45-90 minutes but you can find shorter ones on YouTube. All styles of yoga include 3 basic techniques:

• Breathing. Focusing on your breathing is a very important part of yoga and your instructor will teach you how to do this.

• Poses. Yoga poses or postures are a sequence of movements that help improve strength, flexibility, and balance. They range in difficulty from lying flat on the floor to strenuous balancing poses.

• Meditation. Yoga classes usually conclude with a very short period of meditation allowing you to relax and clear your mind.

Preventing Injury

Pushing yourself too hard is one of the leading causes of injury during Yoga.

• If you have a certain health condition be sure to ask your doctor if yoga is right for you and if there are any poses you should avoid.

• Dont push yourself too far! Start slowly and learn the basics.

• Beginning with a class that is appropriate for your level is important.

• If you are unable to do a certain pose, it is okay to either skip it or ask your teacher if the pose can be modified.

• Ask questions if you are unsure about how to do a pose.

• Drink plenty of water, especially when practicing hot yoga.

• Where breathable clothing that allows you to move freely.

• Listen to your body! If you are feeling stressed and fatigued, take a break.

• Remember to clear your mind and have fun doing it!

I wish you luck on your yoga journey!

The post Yoga For Your Health appeared first on A Delightful Life.

Congratulations! You’ve finally decided it is time for a change and it feels great! You want to eat healthier and exercise more regularly. But there is only one problem- your spouse. If your spouse is not ready to make these changes with you, moving forward with your healthy lifestyle habits can be a bit more challenging, especially when dinnertime rolls around and you can’t agree on what to eat.

“If one person in a relationship is ready to make a change it can be difficult for the other and bring up their own insecurities about their health or eating habits,” said Bonnie Buckingham, a registered dietitian. “When you announce your new plans, your partner might feel anxious about change or worry about how it might impact the relationship.”

Begin with a discussion

You can begin by gently letting your partner know that making these healthy lifestyle changes is really important to you because you want to be able to live a long and healthy life. Let him/her know that you want them to be a part of this change so you can both live prosperous lives. Be sure to listen to any questions or concerns they may have. Never accuse. Listen without judgement. A good rule of thumb is to stick to phrases such as ‘I feel ___’ instead of ‘When you do ___’. Discuss your goals and start small. You may be tempted to change everything in the pantry all at once but this could end up scaring your partner away from the idea all together. Remember, baby steps!

Gentle communication is key! If you are the primary cook, your partner may be afraid that his favorite foods will become a thing of the past. If your partner is the primary cook, he/she may be feeling anxious and worried about having to learn entirely new recipes. Talk about how you can address these issues in ways that make sense to both of you.

Instead of using the word “diet”, which can trigger negative thoughts of plain old salad, try talking about cooking! There are so many different healthy ethnic foods you can make that will definitely hit the spot and will taste even better than the food you are used to!

Fun Fact: A new study showed that women who had supportive partners actually had increased motivation and weightloss.

Execute Change Thoughtfully

If you are the main cook at home, try swapping the vegetable oil with olive oil or adding a new vegetable to the side of what you normally cook. Chances are, your partner won’t even notice the difference. If you aren’t the primary cook, maybe it is time to learn or at least help in the process. If you are worried that you may not be the best cook, try taking a cooking class or ordering from Hello Fresh. You never know- your partner may even want to do this with you.

Instead of going out to dinner for date nights, maybe you can switch it up with going hiking, biking, swimming, or even fishing. It will keep you active while providing your body with some much needed vitamin D.

Show Them How to Love You

Your partner may want to support you but be completely unaware that they are compromising your healthy choices. Sometimes my husband brings home fast food for dinner. I know he does this out of the goodness of his heart so I can have a break but it really isn’t helpful to me. Instead of getting upset, I calmly remind him that my body does not react well to processed food. We talk about different restaurants near our home that have healthier choices for the next time he decides to bring back take out. If your partner likes to bring home gifts such as candy and chocolates, you can gently remind him/her that flowers or books are great options as well!

It really takes a lot of trial and error to make such a huge change in your lives. Keep communicating through the process while practicing love and patience. It will definitely benefit you both in the long run.

The post Getting Your Partner on Board with Healthy Lifestyle Changes appeared first on A Delightful Life.

Lemons are full of vitamin C and antioxidants which really makes for a nutritious fruit. Drinking lemon water (especially first thing in the morning) adds many benefits to your body including fighting off infections, boosting the immune system and kicking your digestive system into action.

1. Helps with Digestion

Simply drinking a cup of lemon water first thing in the morning on an empty stomach can lessen gas, bloating, and constipation. This yellow citrus fruit contains minerals that assist in healthy digestion, healthy bowel movements and it can alleviate heartburn as well.

2. Aids in Weight Loss

Do you ever get bored drinking water and wish it had a bit of taste? On days like these, you can add lemon and honey to your water for a bit of tangy sweetness. The tart flavor mixed with honey makes lemon water more refreshing and easier to drink as opposed to just plain water causing people to actually drink much more than they normally would. It curbs the appetite while hydrating and preventing you from binging on unhealthy sweets. This promotes weight loss!

3. Liver Detox

Over time, toxins can accumulate in the blood causing a whole heap of health problems. Traits of too many toxins include constipation, diarrhea, aches and pains, indigestion, nausea, and memory loss. Lemon water cleanses your body of these dangerous toxins.

4. Boosts Immune Function

The vitamin C in lemons helps support the immune system when the body is fighting infection because it increases electrolytes. This is why I always give my children a squeeze of lemon and honey in their water when they are sick. It helps them fight off the infection so much faster. Lemons contain bioflavonoids which attack free radicals that can cause blood vessel damage and inflammation. If you really want a boost, try adding ginger root as well!

5. Fresh Breath

Food particles stick to your teeth and gums after a meal causing bad breath. Lemon water can neutralize the odor from strong smelling foods such as garlic and onions. It also promotes saliva production to help flush out that stinky bacteria.

6. Great for the Skin

Vitamin C (found in lemons) can completely revitalize your skin and promote hydration. It also can reduce the appearance of wrinkles keeping skin looking supple and smooth. Lemon water flushes toxins out of your skin. Instead of spending so much money on expensive skin creams, grab a lemon and add it to your water. Or you can do both!

7. Reduces Inflammation

Chronic Inflammation is the main reason for modern disease. I struggle with inflammation in my stomach due to Ulcerative Colitis so I am always on the lookout for anything that may naturally help with this problem. Lemon water can help fight off free radicals and inflammatory markers in the blood. Uric acid in the joints also cause inflammation which lemon water can prevent.

8. Great Energy Boost

Alright guys, coffee has always been my go to first thing in the morning and I love it. I will not give up on coffee just yet BUT I did decide to try the lemon and honey water instead and I have to say it gives me a much greater effect than coffee does. Lemons have a revitalizing and refreshing scent which awakens the senses and promotes physiological functions. More importantly, it gives you the energy without the crash! Coffee can dehydrate the body while lemon water hydrates it allowing you to stay alert all day long.

9. Aids in Fighting Infection.

The juice of the lemon has antibacterial and antiviral elements that help ward off infections. This can help the body fight off infections as soon as they develop. Another plus is that the lemons can sooth sore throats, help the lungs relax, and thins mucus.

10. Lowers Blood Pressure

Lemon is a great source of potassium which regulates blood pressure and maintains heart health. It can also reduce the risk of stroke, heart attack, anxiety and depression. If you are deficient in potassium, you could struggle with abnormal heartbeat, anemia, palpitations and headaches. The absolute best way to get potassium is by eating all your fruits and veggies, but drinking lemon water is also a great way to do this without all the extra calories.

11. Relaxes Respiratory Problems

Lemons can benefit people who struggle with asthma and respiratory infections due to its components that ease the breathing and calm the respiratory tract. This is because of the fruits ability to reduce inflammation and mucus production.

12. Treats Gallstones

For many MANY years, people have used a gallbladder flush made from lemon juice and olive oil to help cure gallstones. This involves a 12 hour fast, then drinking 4 TBS. of olive oil, and 1 TBS. of lemon juice eight times every fifteen minutes. This is something you can do every few months just to stay healthy if you wanted to. It’s always a good idea to consult with your doctor first.

13. Prevents Kidney Stones

I hope you have never have to deal with kidney stones because they are probably one of the most painful experiences in the world next to child birth. Also, if you have had them before, you are more likely to get them again. Kidney stones are built up calcium that crystalize into a small hard mass. It has to be removed. Lemons can help to breakdown calcium crystals and reduce the risk of kidney stones.

14. Prevents Anemia

In order for your body to absorb iron, it needs to have vitamin C. When you drink lemon water, you are giving your body vitamin C and therefore, the ability to absorb iron from your diet. This helps in reducing the risk of anemia from iron deficiency.

Well, this is pretty much everything you need to know about the effects of lemons on your body. Make it a point to fill up your cup first thing in the morning with honey, lemon juice, and water and a bunch of ice for a nice healthy refreshing start to your day. Your body sure will thank you for it!

The post 14 Health Benefits of Drinking Lemon Water appeared first on A Delightful Life.

Not long ago, I was in the hospital for complications due to ulcerative colitis and a really bad c-diff infection. I was admitted for seven days and my husband had to take over all the household duties while I was away. We have 3 children under the age of six and a dog so this was not easy for anyone. After the seven days, I decided to try and continue healing at home so my husband could get back to work. Believe me when I tell you that this was probably one of the most hardest things I have ever had to do in my life. Everyone needed something from me and I was in no shape to give it. I had the shits, a fever, low energy, the list goes on and on. In this post, you will learn some tips and tricks to managing the homefront whether you are suffering from an autoimmune disease or a regular sickness such as a fever or cold.

1. Do the bare minimum

You need to forget about the dishes and invest in paper plates and cups for the time being. The goal is to do as little as possible. Forget about the laundry, don’t worry about cleaning bathrooms- none of that. Your house will get messy but I promise you it’s okay. Soon you will feel better and you will be able to catch up with everything that you had let slide. The more you rest, the quicker you will heal. The only thing you need to do is make sure your babies stay fed and alive.

2. Ask for help

This one is a very hard one for me. I do not like asking for help…EVER. First of all, I don’t like to feel like I may be inconveniencing someone else and second, I can be a control freak. I want things done a certain way and I can’t always trust someone to do it my way. I have had to learn that when I really need help, it is important to ask and keep my expectations in check. When I was really sick I had to bite the bullet and ask my mom to come and help me. It was the best thing I ever did. I forced myself to let go of the reins and trusted her to take wheel. I had no other choice! Guess what! My kids are fine and alive and I am not sick anymore. Not to mention, they had a lot of fun hanging out with grandma.

3. Teach empathy

You know what? It is OK for our children to see us in a vulnerable state. We are human and moms and dads get sick too. As your children get older, you may be surprised with the kindness and empathy they show when they see you are suffering. My 6 year old loves to play mom when I am under the weather and I allow her to play these roles, in fact I capitalize on it. I let her know what a sweet girl she was to mommy. They will carry this into adulthood and be wonderful caretakers to their children one day.

4. Try to keep your germs to yourself

There is nothing worse than caring for a sick child while you are sick yourself. This happens though, and it is not easy to keep germs to yourself when you share your household with little ones. My suggestions are to wash your hands frequently and keep lotion handy so you don’t dry out your skin. Avoid close contact and sharing cups. This is hard, but no kisses! It’s totally fine to breastfeed and you should because you build your baby’s immunity that way. It is always a good idea to double check with a doctor but I always breastfed my little ones when I was sick. If you keep everyone else healthy, you should be better in no time.

5. No need to be the perfect parent

Perhaps you french braid your daughter’s hair after a bath or limit screen time to one hour? Maybe you take your kids to the park after school or take a nice walk? I’m sure you have these amazing routines that make you the wonderful parent that you are BUT you need to forget about all of that! Not for forever, just while you are sick. Allow the tv to be on non stop, allow their hair to be a mess, skip the walks, etc. Remember, your number one priority is being rested and getting well.

6. Avoid getting sick

You need to try everything you can to keep your immune system strong. This can be hard for someone suffering from an autoimmune disease but doing something is better than doing nothing. There are so many different vitamins and natural supplements out there that are worth trying. Try looking up elderberry, vitamin C, zinc, probiotics, vitamin B and so much more! Drink lemon water with honey in the morning, it does wonders for your body. I can give you a bunch of tips for parenting when you are sick but I am sure we can all agree that no matter what, it sucks! So wash your hands, get good sleep and keep your body strong. Remember, parenting is one of the hardest jobs there is but you will make it through and you are doing great!

The post 6 Survival tips for taking care of your children while sick appeared first on A Delightful Life.

Did you know that cherries contain quite a lot of beneficial nutrients for your body? They are full of vitamin C and antioxidants. But that’s not all! They are also known to improve inflammation, provide better sleep, and even protect heart health. Of course, this depends on how much cherries a person actually consumes in their diet. Read on to learn more!

1. Inflammation

Inflammation is the body’s response to illness in the body. It can actually be helpful but if you are like me or the other 60 million people in the world who struggle with chronic inflammation, then this might be a helpful article for you. A diet high in fruits, vegetables and fiber can help lower inflammation and cherries are no exception. It doesn’t matter whether the cherries are sweet or tart, juices or concentrates- they will help, so try to incorporate cherries into your everyday diet. They are usually only available in the summer time so be sure to buy a bunch and freeze them!

2. Gout

I do not personally struggle with gout but according to Medical News Today cherries can help! Gout causes severe joint pain triggered by high levels of uric acid in the blood. Eating cherries could moderate levels of uric acid in the body. There was a study that found a 35% reduction rate in gout over a 2 day period in people who either ate cherries or drank cherry juice regardless of their sex or age. This is absolutely impressive!

3. Heart Health

It is no secret that a diet consisting of healthy fruits and vegetables are extremely beneficial to your health, but cherries and cherry products are especially valuable as they show a potential for lowering blood pressure. Get this- One study in females with diabetes found that taking 40 grams of tart cherry juice a day for about 6 weeks lowered their blood pressure. Having high blood pressure is a significant risk factor for having a heart attack which is also a leading cause of death worldwide. Cherries also contain polyphenols and potassium which are known to help with blood pressure.

4. Sleep

Did you know that cherries are a natural source of melatonin? I bet you didn’t! Melatonin is a neurotransmitter that influences mood and sleep. It is very useful for those who struggle with insomnia because it is a chemical that induces sleep. Many people take melatonin in pill form, but why take pills when you can eat sweet tasty cherries?

5. Exercise

Exercise is such an important part of a healthy lifestyle, but it can cause sore muscles or even injury if done improperly. A 2020 study involving people who drank tart cherry concentrate for seven days, 1.5 hours before exercising showed that it improved a person’s endurance greatly. This may be possible because of its low glycemic index and anti-inflammatory, anti-oxidative and blood flow enhancement properties. More studies will be done to figure out if cherries can reduce recovery time and soreness after exercising.

Well, there you have it! What are you waiting for? Grab yourself some cherries and give your body what it deserves!

The post 5 Healthy Benefits of Eating Cherries appeared first on A Delightful Life.

A few months ago I got ahold of some natural remedies. Two weeks into taking these supplements, I started to feel much better. The thing that still gets me is my energy returned- something I didn’t think would ever happen again. I feel great and I can play with my children again! I don’t take naps anymore because I haven’t needed them. I’m not saying I’ll never have a flare up again because ulcerative colitis is forever BUT I feel so much better and for that I am grateful.

If anyone resonates with my story and has similar issues, I would love to help you. I am more than happy to share what has helped me in hopes that it may help you too. Just reach out by sending me an e-mail and we can talk. Thank you for reading!

The post My Main Message appeared first on A Delightful Life.

P.S. Scroll to the bottom to learn about the benefits of eating clams!

(Serves 6)

INGREDIENTS:

-1 can Progresso white clam sauce

-2 cans chopped clams (drained)

-1 can cream of mushroom (healthy choice)

-1 pack spaghetti noodles

-9-10 garlic cloves (minced)

-10-15 cherry tomatoes (cut in half)

-2 green onions

-1/2 yellow onion (diced)

-1 1/2 tsp. garlic powder

-1 1/2 tsp. onion powder

– black pepper to taste

– creole to taste (optional)

– 4 tbs. butter

DIRECTIONS:

2. In the same pot used for noodles, heat up butter over medium high heat. Once melted, toss in garlic and cook until browned and crisp.

3. Add white clam sauce, drained chopped clams, and cream of mushroom.

4. Once heated, add onions and tomatoes.

5. Add all spices

6. Turn heat down to a simmer stirring occasionally for 12-15 minutes.

7. Add green onions and turn off heat.

You can serve this dish with sauteed veggies, garlic bread, or NAAN bread, ENJOY!

Mama’s Clam Sauce

Did you know that clams offer many different health benefits? They are a lean source of protein and are rich in Omega-3 fatty acids, vitamins and minerals. Wanna know the best part? They promote sexual health! Yup, you heard that right. According to the Main Clammers Association, they have been found to possess cancer preventing properties. Keep these tips in mind the next time you are craving clams!

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