Mountain Views News          Saturday, December 27, 2014

11

HEALTHY LIFESTYLES

Mountain Views-News Saturday, December 27, 2014 


THE JOY OF YOGA


TRANSITIONING 


Oh, the excitement! 
The holidays take 
us many places, 
and give us much 
to do. There is an 
atmosphere of 
frenzy to the world, mostly joyful, but sometimes 
stressful. I had a friend say to me, �If I have one 
more thing on my plate, I may explode.� Ha! I 
think this statement basically sums up the impact 
of the �supercharged� holiday schedule. Of course, 
we often end up skipping vital nutrients, like yoga 
class, or our regular exercise, due to the time 
crunch. When the big events are over, there�s relief, 
but also a void where all the busy-ness existed. 

 Not to worry though, yoga can help relieve 
tension, stress, and reduce over-excitement. Your 
practice is a perfect stabilizer during this time of 
transition. First things first, make time for you-
--come to class. Let go of any expectations of 
yourself, in advance. It�s quite possible you may 
not do that extra vinyasa in between each pose. Or, 
you may decide to attend a Gentle class instead of 
a Mixed level class. Check in with yourself prior to 
practice to determine what you need, then indulge 
and honor the answer. 

 It�s important to note, that feeling stable and 
grounded may feel boring or �down�, especially 
coming off a busy time in your life. Relish feeling 
rooted and supported, and continue with your 
practice. Slowly, the accumulated tension will melt 
away. As the tension and fullness release, space is 
made for different, new things in life. Not only do 
we create space for the unknown, we also provide 
a venue to deepen our inner connection to the 
Divine. 

 Who knows what the New Year will bring? 
Likely, a brand new experience of Joy, Peace, Love, 
Forgiveness and Freedom! 

Namaste, 

Keely Totten 

Yoga Madre

5 FOODS FOR A GOOD NIGHT�S REST

The National Sleep 
Foundation says 
60% of Americans 
have problems with 
their sleep. It is very 
frustrating to toss and 
turn all night and a 
sleepless night can 
cause health issues 
including weight gain. 
Failure to get enough 
sleep puts stress on the 
body. Sleep is the time 
our bodies do repair 
and maintenance. 
If our bodies are 
deprived of this critical 
time of repair and 
maintenance night 
after night, chronic 
health issue can arise. A healthy diet may hold the 
key to sleep restoration. The following foods will 
contribute to a restful night�s sleep.

 If you are one of the many people that have 
difficulty sleeping due to restless leg or leg cramps, 
you may want to try eating a banana. Bananas are full 
of potassium and are a quick and easy way to pump 
up your potassium intake. Other excellent sources of 
potassium include sweet and white potatoes, papaya 
or lima beans.

 Cruciferous vegetables have great sleep inducing 
properties. They are high in both calcium and 
potassium. Kale is an excellent cruciferous veggie 
that promotes a peaceful night�s sleep. To get the most 
benefits, have kale for dinner or as a pre-bedtime 
snack. If kale is not one of your favorite foods, try one 
of the other green veggies such as spinach and Swiss 
chard as both contain a healthy dose of potassium 
too.

A small handful of almonds right before bedtime 
can help promote sleep. This is because they contain 
proteins that help stabilize blood sugar especially at 
night. This makes it easy to switch from a stage of 
alertness to drowsiness

 Chickpeas, also known as garbanzo beans, are 
great in helping us to relieve stress and they elevate 
your mood because of their high levels of vitamin 
B-6. They also help us to produce melatonin naturally. 
Melatonin is a hormone that is secreted in response 
to darkness, and has been linked to the regulation of 
circadian rhythms. Humans have a circadian rhythm 
which is to go to sleep a few hours after dust and arise 
shortly after sunrise. So chickpeas for dinner can 
help promote a better night�s sleep. 

 Lastly oatmeal is a rich source of all three minerals, 
calcium, potassium and magnesium which help you 
to fall asleep easily. Just don�t top it with sugar as that 
will negate the benefits!

 So one recommendation for getting a good night�s 
sleep is to begin with a sleep-inducing evening food!

Dr. Tina is a traditional 
naturopath and nutritionist 
at Vibrant Living 
Wellness Center


RESOLVE TO LEARN MORE ABOUT WINE IN 2015

(StatePoint) Have you always wanted 
to learn about wine? In 2015, consider 
expanding your knowledge of wine as a 
great New Year's resolution.

Christopher Silva, CEO of St. Francis 
Winery in Sonoma, CA, offers the 
following tips for wine newbies and 
enthusiasts alike to get started on getting 
to know wine better in 2015:

� Join a club. A wine club, either through 
specifically one winery or company that 
features an international selection, is a 
great way to have a variety of hand-picked, 
quality wines delivered to your doorstep. 
Whether you decide to stick with one varietal or try many, a wine club can cater to your wishes or help 
you expand your horizons wisely.

� Take notes. Sipping on some vino? Record your impressions of the flavors in a �wine diary.� Remember 
to clear your palate first with something neutral, such as crackers. You�ll know whether to revisit the 
wine in the future, as well as learn to become more mindful of what you�re drinking.

� Seek variety. For a broad overview of wine, it�s important to become familiar with the major varietals, 
which for white wines include Chardonnay and Sauvignon Blanc, and for red wines, Merlot, Cabernet 
Sauvignon and Zinfadel. Here are three new wines to try this year:

Versatile as an aperitif or with a variety of seafood and light meats, St. Francis Sonoma County 
Sauvignon Blanc 2013 is a refreshing vintage wine with a clean, crisp structure and aromas of citrus, 
kiwi and mango with a touch of lime.

Next up, St. Francis Sonoma County Cabernet Sauvignon 2011 has a rich, complex flavor and body. 
The wine�s firm structure, generous tannins and depth of color complement classic aromas and flavors 
of black currant, cassis, dusty cocoa and tobacco. This wine is an excellent companion to aged blue 
cheese, braised or grilled beef and roast pork with fruit.

Looking for an American classic? Try Zinfandel and St. Francis Sonoma County Old Vines Zinfandel 
2012, which is made from dry farmed old vines to ensure concentrated flavor. Aromas of boysenberry, 
clove and cinnamon are followed by flavors of mixed berries, red licorice, tobacco leaf and mulling 
spices. Pair with barbecued ribs and pasta Bolognese.

� Travel. Go right to the source and consider planning a trip to wine country. Many vineyards host 
tours, have tasting rooms and offer education programs. A winery is also a great place to find top notch 
wine pairings. For example, the St. Francis` Wine & Food Pairing program, awarded the "Number One 
Restaurant in America" by OpenTable, is a seated, multicourse pairing hosted by wine experts. Find out 
more at www.stfranciswinery.com.

By resolving to explore the world of wine, you can make everything from casual weeknight meals to 
festive parties, more delicious in 2015.


FIVE QUICK TIPS TO HELP YOU KEEP YOUR NEW 
YEAR�S WEIGHT LOSS RESOLUTION

(StatePoint) New Year�s Resolutions are easier to make than to keep, especially when it comes to 
dieting. While life can often seem at odds with your health and fitness goals, there are plenty of ways 
to avoid common pitfalls this New Year and stay on the weight loss track.

� Snack and drink smart: When you�re one-the-go, easy protein-packed snacks will help you stay 
on track. Try beef jerky, low-fat string cheese, or 100 calorie packs of almonds. Fiber-rich whole-
grains, fruits and vegetables can also help keep hunger at bay. 

Calories from drinks add up fast. Stick with dry wines, as they often have fewer calories than 
sweeter varieties. Light beers, with approximately 100 calories for every 12 ounce serving, are also 
a good choice. If you prefer cocktails, use calorie-free mixers, such as seltzer with 1.5 oz. of spirits.

� Make it easy: Dieting should be easy. Most people often complain they fail at diets because they 
need to constantly count calories, or weigh and measure foods.

Look for programs that help you stick to your goals by offering convenience and support. For example, 
Nutrisystem helps with the hard part -- the counting, weighing and measuring -- by offering pre-
portioned and personalized meal plans designed to fuel individuals with the right amount of calories 
for how their metabolism burns, as well as satisfy individual taste. And with their Fast 5+ kit, you can 
jumpstart your weight loss, since it promises to help you lose five pounds plus an inch off your waist 
in your first week of dieting. You�ll see results quickly, giving you motivation to keep going.

There�s no better time than now to start your weight loss journey and make your pledge to lose. To 
learn more, visit www.Nutrisystem.com or the Nutrisystem Facebook page to #pledgetolose today.

� Eat out, right: Eating out is sometimes unavoidable. Just be sure to check out a restaurant�s 
nutrition information online before you go, so you can make wise choices.

Make substitutions like salad, with dressing on the side, instead of fries and don�t be afraid to ask if a 
menu item can be modified. Also, be mindful of portion sizes. Take half your meal home and enjoy 
it for tomorrow�s lunch.

� Facing the scale: Weight fluctuates throughout the day. Weigh yourself at the same time of day 
in similar weight clothing to get the most accurate readings. Remember though, the number on 
the scale won�t always reflect your hard work. Focus instead on healthy, positive changes and how 
you feel.

� Aim for 30: Squeeze 30 minutes of activity into your day. Walk during lunch, jump rope during 
your favorite nightly TV show or turn on music and dance around the house.

Remember, everyone falls off the wagon from time to time, but the New Year is the perfect time to 
commit to your weight loss goals.


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com