Explore wellness with Rejuvenate Me Now Wellness
Welcome to the Rejuvenate Me Now Wellness blog, your source for monthly insights on yoga, mind-body connection, healthy eating, and self-care. Dive in and discover inspiration to enhance your wellness journey. Book a session today and start your path to rejuvenation.
Yoga and wellness
Explore the transformative power of yoga and wellness practices with Rejuvenate Me Now Wellness. Learn how to integrate yoga into your daily routine for enhanced physical and mental well-being. Discover our unique approach, combining traditional techniques with holistic therapies to support your journey to optimal health.
Yin yoga is a slow-paced style of yoga that involves holding passive poses for extended periods of time. The focus of the poses is to release tightness in the ligaments and fascia. These poses can be held for as little as one minute and up to 10 minutes per pose. The focus is on the breath as you hold with gentle discomfort, but no pain. The use of bolsters, straps and block aid you in your successful hold of each pose. I recommend a good 5-7 minute warm up and then do your chosen yin poses for a duration of 1 minute per pose. You can increase the duration based on your own personal tolerance. Be sure to have a 4–6-minute savasana at the end of your program to release tension from the body. As always, stay well hydrated to release toxins and replenish nutrients back into your cells. Try this Yin yoga sequence out!
Mind body connection
Understand the profound connection between your mind and body with Rejuvenate Me Now Wellness. Our expert guidance will help you unlock the potential for healing and balance through mindfulness and integrative therapies. Discover techniques to reduce stress, enhance self-awareness, and cultivate inner peace.
Mindfulness, a form of meditation, is the observation of what is happening in the moment, in our thoughts, feelings and emotions, without judgement. Mindfulness can be applied to the way we prepare, cook and eat our food. In an article from Greater Good Magazine, researchers found that people that prepared their own food enjoyed the flavor more so than just observing the food preparation. When we cook our own food, we can control the ingredients to be lower in sodium and fat and select nutrient dense options for healthier meals. When we take the time to prepare a menu, shop for ingredients and plan time to cook our meals, we are invested in the process. This sets the stage for eating a healthy meal that is tasty and deserves to be savored.
Do Rituals Help Us to Savor Food? (berkeley.edu)
Practice Mindful Eating
As Director of Mindfulness Research at Harvard, Lilian Cheung suggests thinking about your food while you eat it. It can almost become a form of meditation the way she describes the process in this interview with NPR's All Things Considered.
Be Mindful of your fluid intake too
The human body is 55-65% water and water is the most vital nutrient in the body. Water is essential in regulating the body's temperature, cellular function, nutrient delivery and waste removal. We should drink 10-13 cups of water a day, more if your sweat a great deal with work or exercise. Fluids can come from our foods too. To learn more check out this article from UCLA. DrinkToYourHealth.pdf (ucla.edu)
Want to start a mindfulness practice but don't know where to start. Consult a registered dietitian for tips or a meditation teacher that can help you bring mindfulness into all aspects of your daily living.
Eating healthy
Nourish your body from the inside out with Rejuvenate Me Now Wellness. Our resources provide practical tips and delicious recipes to support your healthy eating habits. Learn how to make mindful food choices that energize your body and promote overall wellness. Explore the connection between diet and well-being with our informative blog posts.
8 Foods that Fight Depression:
Contributed by: Zarana Parekh, RD, IFNCP
1.Greens - Leafy greens are full of vitamins and nutrients, specifically vitamin folate and B6. A deficiency in folate has been shown to have numerous consequences including anxiety and depression. B6 is also a necessary part of helping your body create serotonin, which means loading up your salad bowls with some fresh, crisp greens is a fantastic way to help boost your mood!
2. Fish - Scientists have found an interesting link between the countries with the highest consumption of fish and the lowest rates of depression. High in omega-3 fatty acids, consuming fish or fish oil can help to raise serotonin levels in your brain. Fish that have the highest omega-3 levels include salmon, tuna, anchovies, cod, and rainbow trout.
3. Berries - Brightly colored and packed with antioxidants, a handful of juicy berries can help your mental health and improve cognitive function. Berries are super easy to prepare and a great on-the-go mood-boosting snack.
4. Turmeric - This bright yellow Indian spice has been shown to enhance moods due to a compound called curcumin. According to research, consuming curcumin can lessen anxiety and enhance moods. Turmeric is an extremely versatile spice that works in dishes from rice, eggs, smoothies, and more!
5. Green Tea - Not only is green tea rich in cancer-fighting antioxidants and metabolism-boosting properties, but it is also a good source of theanine. Theanine works with caffeine and is associated with a decrease in mental and physical stress, improved cognition, and a boost in mood and cognitive performance.
6. Nuts - Full of protein and nutrients, nuts can also be good for your brain health, as well. With mood-boosting vitamins and minerals such as folate, antioxidants, omega-3 fatty acids, and phenylalanine, nuts are a fantastic addition to your regular diet. A few of the best nuts for your mental health include walnuts, almonds, and cashews.
7. Olive Oil - People with diets rich in mono- and polyunsaturated fats have been shown to have lower rates of depression. Olive oil is considered a “healthy” fat full of monounsaturated fatty acids and has been shown to help protect against depression. So, swap out your butter and margarine, and opt for olive oil instead. Just remember to use it in moderation!
8. Dark Chocolate - It is no secret that dark chocolate is a feel-good food, but the truth is, there’s science behind that secret. Eaten in moderation, dark chocolate stimulates the production of feel-good chemicals in the brain known as endorphins. Dark chocolate can also increase serotonin, a brain chemical important for maintaining a positive mood and combating depression.
Featured Recipe:
California Avocado & Banana Frosty
Recipe by California Avocado
Serving Size: 4
This frozen treat is a wholesome twist on a dessert that makes a delicious choice for an after-school snack! It is sweetened with bananas and agave and gets its luscious, creamy consistency from delicious, good-for-you California Avocados. Each serving provides an excellent source (20% of Daily Value) of dietary fiber and a good source (10%-19% of Daily Value) of potassium, vitamin C, and folate.
Ingredients:
1 ripe Fresh California Avocado, peeled, seeded and diced into ¾-in. cubes and frozen
1 ½ ripe bananas, peeled, cut into ½-in. slices and frozen
3 Tbsp. agave nectar
3 Tbsp. cocoa powder
1 Tbsp. virgin coconut oil
2 tsp. lemon juice
1 tsp. vanilla extract
Pinch of salt (as needed)
Instructions:
Remove the avocado and banana from the freezer and thaw slightly, about 20 minutes.
Place the avocado, banana, agave nectar, cocoa powder, coconut oil, lemon juice, vanilla extract, and salt in a blender and process for 60 seconds. Stop, and scrape down the sides of the bowl. Continue to process until smooth and creamy; the mixture should resemble soft serve ice cream. Scoop the frosty into bowls, and garnish with optional toppings.
Serving Suggestion: Best consumed right away or leftovers can be frozen. Optional toppings can include shredded unsweetened coconut, fresh berries, sliced bananas, or chopped nuts.