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Tag Archives: meditation
Benefits of Tracking Your Progress
How many track their progress here? I’m tryna see something. Tracking your progress comes with many benefits that can help you on your journey. Tracking-
👉🏾 triggers the reward center of the brain
👉🏾helps you stay committed to your plan
👉🏾 helps you look back and examine how a new ritual or plan is improving your life
👉🏾helps you form healthy habits and learn about your body
👉🏾 shows you what is working and what isn’t
Here’s the fun part, tracking doesn’t have to be boring or tedious, there are now apps that can help you track just about anything, make it fun and festive and if you prefer using a journal, get one that you really love.
Who’s joining me to track their progress from now on? 🙋🏾♀️
7 Nutrition Tips to Lengthen Telomeres & Slow the Aging Process
Lengthening Telomeres to Slow Aging
I became fascinated with longevity in my early twenties by accident when I kept coming across information about incredible men and women in their “golden years” who had the strength and vitality of people half their age. Women like Annette Larkins, Mimi Kirk, Karyn Calbrese, and more became my Anti-aging SHE-roes and the seed for my inspiration which blossomed into implementing rituals in my own diet and lifestyle and creating my online course Staying Ageless 30+.
There are so many components of lifestyle and nutrition that need to come together to achieve long term incredible vitality and youthfulness, and in my last Insta post I started the conversation about telomeres which have been a point of research for me lately. I know, your probably like…”What the heck is a telomere?”
Telomeres are protective caps on our DNA which shorten as we age. Research has proven that our chronological age really doesn’t matter, is our biological age that is the true marker of our health status and that can be determined by the length of our telomeres. In short, if we are able to lengthen our telomeres we can slow or reverse aging. The telomerase enzyme was found in research to be the key enzyme that increases telomere length. When telomerase ezyme activity is not present, our telomeres begin to shorten. Cancer cells actually have a high expression of telomerase activity which is what makes it spread so quickly.
What are a few things you can do TODAY to begin lengthening your telomeres? Below is a short list of some basic but effective things you can incorporate in your diet or lifestyle. Keep in mind that finding interventions that are tailor to your needs, chronic conditions, body type, medications, and sensitivities is always key. -XO
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Reduce oxidative stress by through eating whole nutrient dense foods high in antioxidants that are anti-inflammatory, and avoiding very strenuous physical activities like ultra marathons, triathalons etc. which put a great deal of stress on the body that can actually accelerate aging.
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Take astragulus root which is an adaptogen that helps mitigate the stress response and also activates telomerase enzyme expression in the body because of two compounds found in it: cycloastragenols and astragalosides. Scientists have created a compound from extracts that has the same effects called TA-65 which is expensive to say the least, and not as natural as just taking plain old astragalus. With all herbs caution should be taken if you are taking medication, and it is best to find the dose that works for you under the supervision of a practitioner.
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Supplement with a good multivitamin to ensure you have adequate levels of B vitamins and vitamin D which all support telomerase expression.
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Incorporate reishi mushroom as an elixir or supplement as it deactivates telomerase activity in cancer cells, while promoting expression in healthy cells. Another bonus of reishi, is that it has been shown to improve sleep quality.
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Turmeric is a very potent anti-inflammatory and useful in the quest to lengthen telomeres because inflammatory markers are related to shortened telomeres or low telomerase activity.
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Meditating has a strong correlation with the lengthening of telomeres in scientific studies. This may be because it combats stress and promotes a balanced cognitive expression.
- Exercising regularly is something we know can slow the aging process and research backs up the fact that exercisers are frequently even as much as 10-20 years younger than their non-exercising counterparts! More on this in my past post 10 Fundamentals of Self-Care.
Enrollment ended yesterday, but there are two spots now available in my program Staying Ageless 30+ which starts next Sunday, June 30th, so if you are a women 30+ looking to determine the right diet and exercise for your body, interested in creating lasting healthy rituals, and ready to begin your transformation with group and one-on-one support, schedule a call with me HERE. Limited times available!
References:
Ludlow AT, Gratidão L, Ludlow LW, Spangenburg EE, Roth SM. Acute exercise activates p38 MAPK and increases the expression of telomere-protective genes in cardiac muscle. Exp Physiol. 2017 Apr 1;102(4):397-410. doi: 10.1113/EP086189. Epub 2017 Mar 14. PubMed PMID: 28166612; PubMed Central PMCID: PMC5378631.
Rathore M, Abraham J. Implication of Asana, Pranayama and Meditation on Telomere Stability. Int J Yoga. 2018 Sep-Dec;11(3):186-193. doi: 10.4103/ijoy.IJOY_51_17. Review. PubMed PMID: 30233111; PubMed Central PMCID: PMC6134740.
Salvador L, Singaravelu G, Harley CB, Flom P, Suram A, Raffaele JM. A Natural Product Telomerase Activator Lengthens Telomeres in Humans: A Randomized, Double Blind, and Placebo Controlled Study. Rejuvenation Res. 2016 Dec;19(6):478-484. Epub 2016 Mar 30. PubMed PMID: 26950204; PubMed Central PMCID: PMC5178008.
Tolahunase M, Sagar R, Dada R. Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxid Med Cell Longev. 2017;2017:7928981. doi: 10.1155/2017/7928981. Epub 2017 Jan 16. Erratum in: Oxid Med Cell Longev. 2017;2017:2784153. PubMed PMID: 28191278; PubMed Central PMCID: PMC5278216.
Daily On-The-Go Meditations with Shine!
For years I’ve been a mediation and mindfulness junkie. It’s safe to say that mindfulness techniques have changed my life and allowed me to deal with stress in a more productive manner. So when I was asked to be a part of offering amazing meditations to the world, of course I said “YES!” I’m ecstatic to announce I’ve been working with the lovely team at Shine Text to voice mindfulness meditations for their brand new app! Shine sends you free daily text messages with motivational quotes, positive affirmations and actions you can take every morning. Their text messages reach millions of users and now with their new app, they are offering mindfulness moments and challenges to help us refocus on the present moment and have the best day possible.
You can download their app now, and you’ll hear my voice on any of the FREE meditations, or in the “Get Fulfilled Challenge.” I also wrote an article for Shine, about my personal struggle with success addiction and the journey to fulfillment which you can read HERE.
-XO Raw Girl
Food for Thought: Living in the Challenge Zone!
A couple years ago, I remembered a quote from Steve Harvey, the comedian, who signed off his daily radio show with a powerful message: “Never, ever think you have arrived,” he said forcefully. “When you believe you have arrived, you’ve reached a dangerous place, because you stop growing.” He then emphasized that there are different “zones” one can inhabit. The Challenge Zone, the Comfort Zone, and the Coasting Zone.
People in the Challenge Zone, are men and women with visions, who continue to strive for their dreams, attack new obstacles, and have the faith to step out and take action in spite of fear. We all know too well, the Comfort Zone, this is where you go day to day doing only what you’ve already done and fully know you are capable of. No risks, no surprises. The last zone, the Coasting Zone, is where a lot of people live, and don’t even realize it. People in this zone, don’t even do what they know that they can do or have done in the past. This is the zone, where you gave up or didn’t follow through even through you knew you had talent or an exciting prospect, but you convinced yourself it was too hard to try and have settled comfortably into giving the bare minimum.
This conversation was incredibly powerful to me, because I have seen it at work in my life. It is astounding that when I do something that scares the living crap out of me, it always leads to greater and greater success. Success is most definitely NOT a destination, it is more like a dynamic evolution. Nothing about true success is static…yes, positive habits can be formed to make success a way of life, but at the end of the day true success is being willing to truly live your life on the edge. That means taking risks, jumping full-fledged into your passions, having the grace to be a beginner again and again, and harnessing the power of a vision.
Food for thought today: What zone are you living in?
-XO Raw Girl
Finding Your Inner Bliss
marcandangel.com
As humans our optimal state is one of unconquerable euphoria. The root of being is pure consciousness: blissful, limitless, and abundant. We are able to access it through the thoughts we conjure up in our heads. With our minds we are able to orchestrate our own Earthly existence. With virtuous thoughts we create enjoyable experiences, and with impure thoughts we harvest seeds of doubt thus bringing chaos and blockage into fruition. How do we rid ourselves of potential darkness and despair? Well I say, “When in doubt, cut it out!”
Operating from a place of fear and anxiety affects the chemical makeup of the brain altering not only the thoughts we have in the present moment but also those of the future. When we tense up in thought we prepare the body for danger. Worry is the minds way of tricking the body into believing that it is in harms way. From constant worry our body becomes accustomed to being in reaction mode. We are unable to make rational decisions and fall victim to irrational behavior.
“Bliss or pure consciousness contains infinite potential; it is open to any outcome. When you experience this quality, you are no longer bound by fixed habits and beliefs. The horizon seems open, the future full of possibilities. The greater your experience of pure potential, the more creative you become.”~Deepak Chopra.
This week I challenge you to dig deep and get to the root so you can live blissfully.
~Namaste
Sihnuu
To read more about Sihnuu visit here.
Sweet Surrender
Photo from www.cnyhealingarts.com
What happens when you let go? When you completely let down your guard in practice? Authenticity does. When you invite yourself entirely to your yoga practice, you are able to show up in a way that will serve you and see things you would not generally see on a normal basis. Surrender. Along with strength and flexibility comes surrender. In yoga this is something we often look over however it is just as, if not more important than the other components. If we relinquish control and release expectations, we get exactly what it is that we need. Our body speaks to us clearly but it is up to us to listen. Step into your authenticity and receive your message.
~ Sihnuu Hetep
To learn more about Sihnuu, click here
The Healing Benefits of Lotus Pose
Photo from HealLoveNow
Sometimes it is good to just sit still and do nothing. Daily life can be so hectic if moments are not taken to simply be and nothing else. Motionless sitting in the easy version of the yoga Lotus pose can bring about a centering of the mind, body and spirit.
This pose can open up a congested heart and free a troubled mind, bringing about an expanded sense of awareness while decompressing the body. Taking time to consciously relax is what we all need, away from the TV, internet, phone and other distractions. When seated in this asana you will find that tensions stored in a compressed, anxious and tight body begin to release immediately. A more positive and trusting outlook is established and maintained by continued practice of advanced Lotus, as well as its beginner variations. A great position from which to pray or meditate, Lotus pose is like a flower whose petals open at dawn revealing more beauty which each expression.
If you are uneasy, stretching into Lotus can bring serenity.
If your mind is racing, easing into Lotus pose can bring peace.
If you have back or hip pain, Lotus can help relieve it.
If you suffer from exhaustion, Lotus pose can increase vitality and bring on more restful sleep.
This simple, easy pose is synonymous with tranquility, peace and joy. Try it and experience these benefits first-hand.
– Sia
To learn more about Sia, click here
Sankalpa: Reflect and Resolve
Photo from skylarlester.tumblr.com
Pop quiz! What is one of the most important tools when doing yoga?
While most of us are always on top of making sure we have our mats, and some of us are making sure that we have on the latest workout get up before hitting the studio, almost all of us are forgetting the item that holds the most value. Our Sankalpa. One should never leave home without it.
Sankalpa is the inner work of the practice; it is the prayer or the good intention that orchestrates the movement. Seeking out and setting the intention is an essential component in anyone’s yoga, without it, one cannot reap the full benefits of their practice. By utilizing the greatness of Sankalpa, we can work to align our spiritual truths with our worldly behavior.
“The essence of your intention is stored in a cosmic database, every dedication that is in line with your destiny will eventually be released into fruition.”
When setting your intention, be mindful of keeping it just that. Try not to turn it into a request for something tangible by setting a goal. With an intention we always start where we belong. The beginning. The other wonderful thing about an intention is that you can set it up so no matter what direction life takes you, you are content and receptive to its many rhythms. An example of an intention could be the ability to express joy no matter what adversities you face.
How to turn a goal into an intention:
“My goal is to open up a cafe because I’m passionate about making people happy with my delicious foods.”
Turn it into an intention by saying:
Through my practice, it is my desire to generate happiness.
Now you try!
~ Sihnuu Hetep
To learn more about Sihnuu, click here
Yoga: Fullest Expression
As you ground and grow in your much less wobblier vriksasana, you hear the instructor utter the words you least look forward to.
“Fullest expression!”
Feeling confused and alone, you’ve now lost your drishti. Your eyes wander about the class and eventually toward home girl two mats over, who has somehow managed to get her arms into some kind of contortionist style prayer fold.
With your teacher’s presence near, you make a conscious effort to reset your focus. You frantically throw your arms in the air and think to yourself, this will work for sure.
“Lovely yogis,” your teacher replies.
You feel charged as your hands make their way back to anjanayasana. You’ve made it through another class without flaking out in your expression.
When an instructor calls “fullest expression,” what is being asked of the student? Is the teacher looking for the craziest arms in tree pose? Or perhaps the straightest and highest kicked leg in one-legged wheel? It is very easy to get caught up in the aesthetic of a yoga practice when those words are said in class.
I believe that pouring self: heart, mind, and body, entirely into practice is the way to access one’s fullest expression. At times, coming into one’s fullest expression could mean staying in the in the most basic form of the posture, tapping into the sounds of the heart and the deep rhythm of inhales and exhales.
There is no need to do anything overly taxing, be gentle and allow yourself to flow freely so that you may connect with your inner guide. This is a part of the practice cannot be orchestrated and should be full of your authenticity.
Trust in your breath and be.
~ Namaste, Sihnuu
To learn more about Sihnuu, click here
Meditation: Practicing Hope
Follow Sihnuu on Instagram @yogasihnuu
Hope is what fuels us, it can serve as our life support when we are at our lowest low and keep us charged and focused when we want to achieve our goals. Hope is the root of our passion and the end of our pain. Hope is as necessary as the air we breathe. It is reflective of our drive and desire to live. With hope, our life has purpose.
Facts About Hope
*Hopeful people have stronger immune systems than those who lack hope.
*Hopeful people do well in a variety of social environments.
*Hopeful people are able to achieve their goals more easily. According to universal law your thoughts are your truth. If your thoughts are life is wonderful, your life is well…WONDERFUL!
*Hopeful people are contagious. When you are surrounded by hope you have no other choice but to allow it to rub off on you.
Things to Ask Yourself:
What is the root of my hope? Is it for temporary gratification?
How can I be hopeful and achieve my goals while remaining detached?
Do I have consistent attitude of hope in my life, or is my hope based on a certain outcome?
How to Be Hopeful
- Quiet the chatter in your mind through meditation – While it is good to be with your thoughts, they can sometimes be distracting. Do not allow negative thinking to take over. If you have a negative thought acknowledge it, honor it, release it.
- Know that expectation is a four letter word – Ok, ok, it’s more like 11 letters, but treat it like it’s a curse word as it relates to hope. When expectations are the seed of hope we set ourselves up for potential disappointment. Be happy regardless.
- Practice Positivity – Think of all of the amazing things that are happening in your life right now and drown yourself in all of the greatness that you encapsulate!!
~Namaste, Sihnuu