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Beat Stress by Breathing like a Yoga
You don't have to vacation in the Himalayas to learn to breathe like a Buddha. From the Pranayama tradition of yoga comes the "Complete Breath," which is a relaxing way to beat stress and improve your state of mind. Steps - Lie flat while you are down on your back on the floor, a comfortable mat, or a firm mattress.
- Place your hands on your abdomen an inch or two apart just below the navel, with your fingertips facing inward and your palms down.
- Inhale through the nose and begin expanding the abdomen.
- Continue inhaling. When the abdomen rises slightly, begin allowing the chest to expand and the abdomen to fall.
- When the chest rises slightly, begin exhaling. Allow the abdomen to continue to fall.
- Continue exhaling. As the chest empties, allow the abdomen to begin to rise again.
- Repeat without pausing.
Tips - It can be tricky to get the hang of this at first, but it helps to imagine the breathing cycle as a circle. During each cycle, the chest and abdomen rise and fall in a smooth, uninterrupted manner.
- Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.
Warnings - If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise.
For additional information about alternative medicine and other nutrition facts: To learn how to optimize nutrition and learn about holistic health: For high quality, all-natural, herbal nutritional supplements:
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| Mineral | | Benefits | | Recommended Daily Allowance | | Food Sources | | Deficiency Symptoms |
|---|
| | | | | | | | | | | Calcium | | Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Regulates and relaxes heart function, Assists in muscle growth and contraction. Induces sound sleep. | | - Adults 1200 mg
- Children 800 mg
- Infants 500 mg
- Pregnant & Lactating Women 1200 mg
| | Poultry, Sprouts, Yougurt, Whole grains, Eggs, Cheese, Raw green leafy vegetables, Beans, Oranges, Broccoli | | Spontaneous nerve discharge and cramps | | | | | | | | | | | | Iodine | | Controls metabolism. Needed for proper thyroid, brain, and nerve function. | | - Adults 150 mg
- Children 80 mg
| | Seeds, ineapple, Onion, Diary products, Seafood, Radishes,Cabbage | | Nervous tension, overweight, lack of endurance, cold hands and feet, depression, periodic hair loss, unhealthy hair, nails, skin, and teeth | | | | | | | | | | | | Iron | | Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles. | | Men 10-12 mg Women 15 mg Children 10 mg Pregnant Women 30 mg | | Molasses, Wheat germ, Sunflower seeds, Whole grains, Beef, Lamb, Pork, Apricots, Leafy green vegetables, Iron fortified cereals, Grapes, Breads | | Anemia, low energy / fatigue | | | | | | | | | | | | Magnesium | | Aids in the body's enery production, Combats stress, Assists in bone growth, Helps regulate body temperature. Helps the metabolism of vitamin C and other minerals. | | - Men 350 mg
- Women 300 mg
- Children 150-200 mg
- Infants 40-60 mg
| | Raw green leafy vegetables, Seeds, Nuts, Bananas, Lima beans, Honey, Corn, Apples, Whole wheat bread | | Increased nervous system irritability (stress) , muscular spasms and abnormal rapid heartbeat | | | | | | | | | | | | Phosphorus | | Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay. | | - Adults 1200 mg
- Children 800 mg
| | Meats, Fish, Chicken, Eggs, Whole grains, Dark Chocolate | | Loss of energy and cellular function | | | | | | | | | | | | Potassium | | Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes - balances body fluids. Calms the nerves. | | - Adults 2000 mg
- Children 1500 mg
| | Bananas, Raw Green leafy vegetables, Citrus fruits and juices, Potatoes, Raisins, Prunes, Dried beans, Parsley | | Muscle weakness, Heart Weakness, Constipation, Fatigue | | | | | | | | | | | | Selenium | | Powerful antioxidant. Boosts your immune system and helps protect your body from cancer. | | Men 70 mcg Women 55 mcg Children 20 - 30 mcg Infants 10 - 15 mcg Pregnant Women 65 mcg Lactating Women 75 mcg | | Grains, Seafood, liver, lean meats, Bran, Broccoli, Onions. Tomato, Asparagus | | Irritability, Fatigue, High Blood Pressure, Low sperm count, Premature aging, Unhealty hair, nails and teeth, Infertility | | | | | | | | | | | | Sodium | | Protects nerves. With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids. | | Adults 500 mg Children 400 mg | | Celery, Seafood, Poultry, Carrots, Raw green leafy vegetables, Beets, Lemons | | Nervousness, Nausea, low blood sugar, vomiting, exhaustion, and dizziness | | | | | | | | | | | | Zinc | | Helps remove carbon dioxide from excercising muscles, Aids in healing, Boost the immune system, Protects against pollution. | | - Men 15 mg
- Women 12 mg
- Children 10 mg
- Infants 5 mg
| | Raw green leafy vegetables, Wheat germ, Bran, Lean meats, liver, eggs, seafood, whole grains, Peas | | Fatigue, Visual problems, Anemia |
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