A New 30-Day Challenge - Salad Style

One really interesting thing I have learned through all of my joint and inflammation issues (among so many interesting things!!) is to gear my diet to include a lot more alkaline foods and drinks. Apparently the sweet spot is to get 80% alkaline and 20% acidic.  This isn't just for those suffering from inflammation or joint pain, it's actually fascinating to learn all of the things that this type of diet can help with.  If you are interested, I highly suggest doing some research of your own, as I am certainly not an expert!

I have made so many changes with my diet over the past 4 or 5 years (removing meat, dairy, gluten,  & soda, reducing processed foods and sugar, increasing fresh, whole foods) but I have been feeling like I need to make more effort on this front. Switching up my diet to include more alkaline foods is likely to make a big difference in my health overall, including the dreaded inflammation I have suffered from for the past 3 years.  

Now, I love a good salad. Give me a big bed of spinach, kale, lettuce and I will happily pile it high with fresh chopped vegetables (sans dressing).  I am not, however, good at doing this regularly which is strange given how much I love it.  It just hasn't become a habit to include a salad into my daily diet for one reason or another.  Not to mention that it usually involves chopping whatever vegetables happen to be in the fridge and throwing them on top of greens.  Not a whole lot of planning involved.

So I am going to do a little salad challenge (similar to my bikram yoga challenge) to jump start what I hope will result in us incorporating salads several times a week, if not daily.  So I have been trolling through Pinterest to find some new salad recipes just to mix things up and keep it interesting.

Here are some that top my list...

Southwestern Chopped Salad - courtesy of The Garden Grazer

Time For Another Challenge?

Call me crazy, but I think I need another challenge in my life.  I found great satisfaction in the 30-day Bikram Yoga challenge, so I have been brainstorming my next move.  I have a few other ideas related to nutrition and health, but decided to switch things up and do an organizational challenge.  

We have a fair amount of storage space in our house, especially since it's only the two of us, but I cringe when I look through our closets and cabinets.  Why, you ask?  Because things just get haphazardly put away when we finish with them.  And the result leaves us constantly on the hunt for whatever tool,  paint brush, or extension cord we may need.  

I have looked at several other blogs who seem to have the organizational thing figured out.  Like, seriously figured out.  So I am taking notes and putting together a strategy for getting us in tip top shape.

Here is a general overview of what I plan to organize.

1.  Kitchen cabinets

2.  Pantry

3.  Coat closet

4.  Laundry room

5.  Garage

6.  My office

7.  Guest room closets

8.  Linen closet

9.  Guest bathroom cabinet

10.  Chris' home office

11.  Refrigerator/freezer

12.  Kitchen drawers

13.  China hutch

14.  Cleaning products

15.  Master closet

16.  Master bathroom cabinets

17.  Master bathroom drawers

18.  Master bedroom

19.  Filing cabinet

20.  Family room built-ins

21.  Meal planning stuff

22.  Back deck / hot tub area

As we are busy entertaining visitors, I will start this challenge on May 1st, and finish all of the above items in thirty days.  Although many will be cringe-worthy, I will include both before and after photos.  I am really looking forward to getting our house in order!

Wish me luck!  I hope I don't find any spiders in those closets...eek!

30-Day Challenge: Bikram Yoga - Final Update!

Well, I did it!  I completed 30 classes in 30 27 days!  I have to say, it feels really good to reach the finish line of this challenge.  I am so proud of myself for sticking it out and completing what I set out to do.  And I may or may not have shed a tear as I laid down for my final savasana of the challenge.

It has also inspired me to do another challenge.  Not necessarily the physical sort, but something that I can tackle over 30 days that I might not otherwise do.  Stay tuned... I'm sure there will be another challenge in the near future.

Rounding out my challenge updates, I began to notice another cyst forming in my bad knee over the past week or so.  Discouraging, of course, but I still managed to do every yoga class since it started to form. And I am hopeful that it won't lead to a stiff and swollen knee by bursting yet again.  I have been careful not to overdo it.  I have also noticed increased flexibility (though still laughable by most standards), better form and depth in all of the postures, and slightly better balance.  I hope to continue with Bikram 3-4 mornings per week, and perhaps return to Dailey Method on the weekends since it is much nearer to home.

It occurred to me yesterday that three of the past 27 days included: 9 hours at work, 1 hour commuting and 3 hours of yoga!  Phew!

Here are the final 5 postures in the series.

 22.  Ustrasana  (Camel Posture)

This posture is by far the hardest for me.  I can do it outside of the heated room, but as soon as I try it in 105-degree heat, I get nauseous and dizzy.  Even thirty days in!  It is the biggest back bend of the series. The teachers often say the whole class is a warm-up for this pose and the Rabbit pose.  That is one LONG warm-up!  This posture, is however, very beneficial for the body.  It creates maximum compression of the spine, which stimulates the nervous system.  It improves flexibility of the neck and spine, relieves back ache and helps degenerative spinal problems.  By stretching the abdominal organs, it helps digestion and also stretches the throat, thyroid and parathyroid glands.

23.  Sasangasana  (Rabbit Posture)

The biggest back bend is followed by the biggest forward bend.  Maximum extension of the spine increases mobility and elasticity and does the same for the back muscles.  It expedites the feeding of the nervous system with fresh blood and oxygen.  This pose relieves tension in the neck, back and shoulders, and helps alleviate colds, sinus problems and chronic tonsillitis.  Compression of the thyroid and parathyroid glands rejuvenates these glands.  Rabbit is also therapeutic for insomnia, diabetes and depression.

24.  Janushirasana and Paschimotthanasana  (Head to knee pose and stretching pose)

This pose is excellent for the immune and lymphatic systems, increases circulation to the liver, pancreas, thyroid, thymus and intestines.  It improves digestion and is good for allergies and arthritis.

25.  Ardha-Matsyendrasana  (Spine Twisting Posture)

This is the only posture that twists the spine from top to bottom which increases circulation to all the spinal nerves, veins and tissues, and improves elasticity of the spine.  It helps to relieve lower back pain and prevents slipped discs, rheumatism of the spine, scoliosis and arthritis.

26.  Kapalbhati in Vajrasana  (Blowing in Firm Pose)

This pose improves digestion and circulation and increases elasticity of the lungs with every forceful exhale.  You generate prana and push out every ounce of carbon dioxide, replacing it with life-giving oxygen.  It also helps to increase abdominal organs and increases circulation to them.  Bonus: it also stimulates the digestive system!

Keeping myself honest, here are all of my check-ins from my 30 classes!  Feels so good to look through all of these and know that I accomplished my goal!

Happy Friday!!  I am looking forward to my first day off in 27 days!  Sleeping in, here I come!

30-Day Challenge: Bikram Yoga - Update 5

Well the past several days have been interesting.  They always say that strange things can "come up" in your yoga practice and that was definitely the case for me this week.  These things can be anything from emotional to physical feelings.  

For me, it was physical.  Whether it was related to my practice remains to be seen, but I had some pretty unusual and painful pain in my abdomen on Wednesday.  So much so that, despite attempts to push through, I ended up not doing half of the postures.  I was quite upset, but after chatting with the teacher, I felt much better.  She explained that yoga is a practice.  Your body is different every day, and that means that every day each posture is different.  Some days your balance is rock solid, other days you can't keep balanced in a posture to save your life.  She told me on Wednesday that today my practice was doing the postures that I could.  My body just wasn't allowing the rest.  She insisted that the day still counted towards my thirty classes.  Relief!

The next five postures in the series.

17.  Salabhasana  (Locust Posture)

Strengthens the upper spine and can relieve tennis elbow.  It can also help with varicose veins in the legs. This posture is slightly difficult for me as you lay on top of your arms (palms down), and my elbow has given me a bit of grief since I broke it a few years ago.  But it does feel really good to get all of the congestion out of your arms.  We spend so much of our day with bent arms - at our desks, driving, etc. - and this helps to counteract that.

18.  Poorna-Salabhasana  (Full Locust Posture)
Increases strength in the middle of the spine. This posture opens up the rib cage and increases elasticity, while firming abdominal muscles, upper arms, hips and thighs.

19.  Dhanurasana  (Bow Posture)

This posture is a bit of a doozy.  It opens the rib cage, allowing the lungs to expand fully.  It is a 360-degree flexion of the spine, revitalizing all of the spinal nerves by increasing circulation and strengthening the entire spine.  Bow aids in digestion, combats bronchitis and diabetes while improving the functioning of the large and small intestines, liver, kidneys and spleen.

20.  Supta-Vajrasana  (Fixed Firm Posture)

This posture strengthens and improves flexibility of the lower spine, hips, knees and ankle joints.  It increases circulation to the lower limbs, is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.  It also helps to prevent hernia.  Yet another that is slightly challenging on my poor knee, but I am noticing small improvement in this posture with regular practice.

21.  Ardha-Kurmasana  (Half Tortoise Posture)

This posture can actually help us live longer.  It is great for tense necks and shoulders, it increases blood flow to the brain, enhances memory and improves mental clarity.  It also stretches the lower part of the lungs and can counter indigestion, etc.  They say this posture also helps balance sleep/wake cycles for those who struggle with insomnia.  

I have reached single digits in the countdown of my challenge!  It feels like such a big accomplishment!  I am off to my 22nd class this afternoon!  So after today, I have 8 classes left to complete in 7 days!  

30-Day Challenge: Bikram Yoga - Update 4

Phew!  This morning I completed my 16th class, and let me tell you I am super sore!  Friday I seemed to hit a bit of a wall, and ever since I have been really stiff, sore and lacking the motivation I found in the first two weeks.  

I am, however, battling on.  Not to worry. :)

I have also been experiencing a bit of knee pain the past few days.  I may have been going a bit too far into a few of the postures without realizing it.  So today, I held back a little bit from any postures that involve the knees in an effort to prevent compromising my knees.  

It felt really good reaching the 50% mark yesterday.  It feels like a great milestone to reach at just the right time.  Knowing I have less days ahead of me than behind me, has inspired me once again to push forward with the challenge.

And now, as promised... four more postures.

13.  Savasana  (Dead Body Posture)

Dead Body Pose facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.  We begin to learn relaxation in this posture.

14.  Pavanamuktasana  (Wind-removing posture)

Wind-Removing Pose compresses and massages the ascending colon and descending colon.

It also messages the transverse colon and compresses the entire digestive system.  It strengthens the arms, prevents flatulence, improves hip flexibility, and firms the abdomen and thighs.

15.  Pada-Hasthasana  (Sit-up Posture)

stretches the spine and increases flexibility, as does Half Moon.  Both poses firm and trim the lower body, where many problem areas, especially for women, reside.  It also works the muscles, ligaments and tendons of the legs and improves circulation there as well.

16.  Bhujangasana  (Cobra Posture)

Cobra Pose strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region.  Other important benefits include improved digestion, relief from menstrual disorders, improved appetite, and raising low blood pressure.  Cobra Pose also improves the functioning of the liver and spleen.

Thanks for all the love on Facebook, it is keeping me going!  Here we go with another week!

30-Day Challenge: Bikram Yoga - Update 3

Here we are with another update on my challenge so far.  I finished my 12th class this morning, and would you believe me if I told you that I am going back for another class this afternoon?  Crazy, right?  Well, in theory this is a 30-day challenge, but my sister, brother-in-law and niece are coming for a visit the final three days of my challenge.  Therefore, I am challenging myself to complete the 30 classes in 27 days rather than 30.  

Today I noticed a few things that I am still struggling with in several of the poses.  It might sound weird, but the more you figure out the postures, the harder they become.  Because you start to focus on all of the different aspects of the posture that you weren't previously.  For instance, locking out your standing knee, when your focus is on the leg that is raised and doing something crazy.  So with the progress of being aware of what every part of your body is up to in the posture, I have realized three main things that I still struggle with.  Which is good, yoga is all about practice.  Not getting it right from your very first try.  What are these three trouble areas?  My hips, my flexibility and my back bends.  My hips are super tight, and this causes me some difficulty in more than a few postures.  I am interested in finding out if there are exercises that I can do outside of class to help with this.  Stay tuned.  The other two will come with time, and I am fully aware of that.  So I am accepting the fact that I have no control over it for now, and hope to improve in these areas as I continue my practice.  

And now, four more postures along with a few of their benefits.

9.  Trikanasana  (Triangle Posture)

Improves every single bone, muscle, joint, tendon, and internal organ and it revitalizes nerves, veins and tissues.  It also flexes and strengthens the last 5 vertebrae which can alleviate crooked spines as well as rheumatism and lower back pain.  The teachers always say this posture is the perfect marriage between the heart and lungs, forcing them to work together.  It really gets your heart rate up.

10.  Dandayamana-Bibhaktapada-Janushirasana  (Standing Separate Leg Head to Knee)

Trims the abdomen, waistline, hips, buttocks, thighs, and massages and compresses the thyroid gland which helps regulate the metabolism and the immune system.

11.  Tadasana   (Tree Pose)

Improves posture, balance and increases flexibility of the ankles, knees and hip joints.  By strengthening the internal obliques in this posture, it helps prevent hernia.

12.  Padangustasana  (Toe Stand)

Strengthens the knees and is therapeutic for rheumatism of the knees, ankles and feet.  It helps open up the knee and hip joints.  This posture is also great for developing mental strength.  I am currently unable to do this, as I need to strengthen the muscles around my knee for protection before I put that much pressure on it. Yet another thing I am working towards.  For now, I do another set of Tree.

I am keeping strong, and eager to get to my next milestone: 50% complete!  I hope to have some new house posts this weekend or early next week, so stay tuned!

30-Day Challenge: Bikram Yoga - Update 2

Well, this morning I completed class number nine of my 30-day challenge!  It is feeling really good going to class every day.  I find my balance getting so much better (even in the difficult standing bow posture!), and my flexibility gradually improving.  

At the weekend, getting to class requires a bit of extra motivation as the class is 30 minutes away.  But I managed to make it both days to the morning class.  And we even managed to fit some snowshoeing in Sunday afternoon, as well!

Another big thing I have noticed is improved posture.  This is a big one for me, as I naturally slouch quite badly.  I find the biggest difference in my lower back; it seems to automatically arch back already, at just 9 classes in.  One really big focus of Bikram yoga is back bends, focusing on every part of your back.  Mine is not very easily manipulated at the moment, so my back bends are quite shallow, but I hope to improve this soon.  I also hope to get more flexibility in my hips; they are very tight and inflexible, so I hope to see progress in these two areas over the remainder of this challenge.

And finally, here are the next four postures in the series, along with a few of their benefits.  The first three are a part of the balancing series... aka they really get your heart rate up!

 5. Dandayamana-Janushirasana  (Standing Head to Knee Posture)

 Improves flexibility of sciatic nerves and strengthens hamstrings and leg muscles.

 Works muscles of the back, biceps, triceps.

 Helps squeeze and flush out internal abdominal organs (gallbladder, spleen, pancreas, uterus, ovaries)

6.  Dandayamana-Dhanurasana  (Standing Bow Posture)

Moves all the blood from one side of your body to the other and back again.

Develops balance, increases size and elasticity of the rib cage, firms abdominal wall and upper thighs.

Improves strength and flexibility of lower spine

Builds patience, determination and concentration

7.  Tuladandasana  (Balancing Stick Posture)

Forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all of the arteries, strengthening the heart muscle.

The same rejuvenating flood rushes to the brain as well.

Strengthens your powers of concentration

8.  Dandayamana-Bibhaktapada-Paschimotthanasana  (Standing Separate Leg Stretching)

This posture is like kryptonite for sciatica!

Strengthens and stretches those poor crushed and shriveled sciatic nerves, as well as the tendons in the legs

Massages internal abdominal organs and small and large intestines, and gives added flexibility in the pelvis, ankles, hip joints, and especially the last 5 vertebrae of the spine.

                 

So far, so good!  Only 21 more days to go!

30-Day Challenge: Bikram Yoga - Update 1

Well, I am happy to report that I am 4 days into my challenge and going strong.  It may not sound like a great accomplishment, but I am happy to see myself sticking with it, and hey I'm more than 10% in now!  Ha!  As strange as it might sound, after four days in a row, I am already experiencing improved balance in the postures. I think the more regularly you attend class, the quicker you see results like this.  I am still in desperate need of improved flexibility, but I am excited to see how that progresses through this challenge.

I thought I would share some of the poses from Bikram with every update that I post, along with some of the benefits each pose offers.  I knew a lot of these benefits from the instructors in class, but found it really fascinating just how good each and every pose is for your body.  It makes me appreciate my time in class a lot more knowing the benefits my body is experiencing.

Bikram yoga consists of the same 26 poses, in the same order, each and every class.  Some might find this to get a bit boring, but I love the predictability of it.  I also think it is easier to progress further into the postures when you do the same ones each class.  There is 60 minutes of standing poses, followed by 30 minutes of floor poses.  The room temperature is about 105 degrees Fahrenheit and approximately 40% humidity.  Yeah, you sweat.  A lot.

Here are the first 4 poses.

1.  Pranayama (Standing Deep Breathing Pose)

          Benefits:  Pranayama prevents respiratory problems (such as bronchitis, emphysema and shortness of breath.)

2.  Ardha-Chandrasana (Half Moon Pose)

          Benefits:  Strengthens every muscle in your core, increases flexibility of the spine, firms and trims the waistline, hips, abdomen, buttocks and thighs.

3.  Utkatasana (Awkward Pose)

        Benefits:  Tones and shapes legs, heals chronically cold feet, relieves rheumatism and arthritis in the legs, helps cure slipped discs and other problems in the lower spine.

4.  Garurasana (Eagle Pose)

        Benefits: The Eagle pose is the only one that opens up the 14 largest joints in the skeletal system, improves flexibility in the hips, knees and ankles, and supplies fresh blood to the reproductive system and kidneys.

The next 30-day challenge update will be up this weekend.  Do you think I can stick it out for the full thirty days?