Winter Health

While holiday indulgence can be fun, heavy meals and sugary foods can leave us with unhealthy cravings, mood swings, and low energy. Often the "winter blues" are the result of poor nutrition.

During the cold and dry winter we can nutritionally create balance through warming and lubricating foods. Enjoy hearty stews, soups and baked foods. Make sure to have some healthy fats in the form of unrefined oils such as extra virgin cold pressed olive oil. Create meals from beans, whole grains, winter squashes and root vegetables. If eating animal proteins, be sure to balance them out with an abundance of vegetables. Warming foods and healthy oils are especially important if you have a difficulty staying warm. If you are prone to suffer from dry skin, minimize your intake of dry foods such as breads and crackers.

Be prepared. This is not the time of year to come home and whip up a salad or have a bowl of cereal because you haven't had time to go shopping. Store canned beans, frozen vegetables, and quick cooking grains (like quinoa)  to be able to quickly create a warming meal within minutes. 

Easy Beans and Greens

1 tbs olive oil

2 garlic cloves, chopped

1 can of black beans (or pinto, red, kidney—your choice)

1/2 tsp of cumin
1 bunch kale, chopped (or collard greens, chard, spinach. Use frozen if you have none fresh.) 

Heat oil in a saucepan and saute garlic for 1-2 minute. Add drained can of beans and cumin.

Once mixed, add greens for 2-5 minutes until greens are bright green and tender. Remove from stove.
Add to your portion toppings such as avocado, parsley, cilantro, freshly squeezed lime, guacamole, salsa, nuts or any other fun thing you can think of

Adzuki Beans for Winter & Adrenal Health

The Adzuki bean is a small red colored bean with a sweet and nutty flavor. Adzuki beans are known as the “king of beans” in Japan, where they are used in dishes from soup to dessert  (commonly in the form of red bean paste.) These beans are one of the easiest to digest, providing a good source of protein and a grounding effect.

Adzuki beans tonify the kidneys and adrenals and can help ground and soothe us during the busy holiday season. They are digested slowly and cause only a gradual rise in blood sugar levels, making them a superior carbohydrate for those with diabetes and blood sugar imbalances. Adzuki beans are low in fat and high in calcium, potassium, iron, zinc, many B vitamins, and they contain isoflavones, which help prevent cancer and heart disease.

Adzuki beans cook quickly, and can be used in casseroles or stews, mixed with grains, added to soups, tossed in salads, or enjoyed alone. They can be substituted for any other bean in a recipe.

Squash and Adzuki Beans
1 cup adzuki beans -- dried
3 1/2 cup water
1 piece dried kombu*
1 cup butternut squash -- diced
1/2 tsp ginger root -- grated
1 tbs Fresh parsley -- chopped

Place beans, water, and kombu in a medium-size saucepan. Bring to a boil, then reduce heat and simmer, covered, for 45 minutes. Stir in squash and ginger root, then cover and simmer 30 minutes longer. Mix gently with a wooden spoon, and break up the kombu which has softened. Serve garnished with parsley.

Variations: add onion, garlic, carrots or other root vegetables instead or in addition to the winter squash.

* Kombu is a dried seaweed that is known as a flavor enhancer of anything you add it to while cooking. Without adding a “seaweedy” taste to your stews or soups, kombu helps beans cook faster and aids in their digestion.

Note: It is best to soak beans overnight before cooking but you can get away with cooking dried adzuki beans that have not been soaked. If soaking, discard the soaking water before cooking. 

Strengthen Your Adrenals

• Get your beauty sleep! Rest is vital in strengthening the adrenals. That means going to bed by 10pm. Make this a priority and stick with it. 
• Eliminate sugar and processed carbohydrates. Sugar and simple carbs put stress on the adrenals as they interfere with the adrenal glands’ role in regulating blood sugar levels. 
• Eat animal proteins raised with no growth-hormones or antibiotics. Choose organic vegetables when possible, enjoy fruits, nuts, legumes, beans and whole grains.  
• Quit the coffee habit and drink plenty of fresh filtered water every day.

Ho Ho Ho Coffee Buzz Buzz Buzz

Winter has arrived and with it has come the Holiday Season. As the air cools, animals hibernate and trees shed their leaves, conserving their energy by sending it down into the roots. We, on the other hand, are shopping, traveling, eating, drinking and partying from Thanksgiving through New Year's Day. This puts us out of sync with winter's restorative energy.

Introspection is a beautiful and timely process for the winter season. In the spirit of the holidays we celebrate with light during the darkest of seasons. Introspection carries a similar energy of shining light on the areas of our life that feel dark. If the holiday season emphasizes loneliness, it might inspire us to invest in deepening our connections with friends, partners and family. If feeling tired and overwhelmed by our numerous commitments, it’s time to shed some draining obligations and invest in the actions and relations that nourish our soul.

Often though, we distract ourselves in busyness, avoiding this reflective time until the arrival of New Year resolutions. Indulging in food, drink and guilt only to attempt yet another diet next month is not an act of loving one’s self. Engaging in physical and emotional self-indulgence now while vowing to do things differently later makes no sense. By the time the holidays are over, many people are exhausted, stressed or depressed, and dealing with colds and flu. Be smart with your time this year. Celebrate with your loved ones, get plenty of rest, drink less and laugh more, eat less and sing more, shop less and hug more.

Let’s Talk Coffee:

With more obligations, less sleep and a natural attempt of our body to slow down, we may be feeling the need for an extra boost of energy.

When we are naturally stressed, we produce a hormone called adrenaline. During the course of our day, our body starts to tire and we feel the need to recharge. Ignoring the need for proper rest and nutrition, we may develop a craving for stimulants in the form of caffeine and sugar to give us a sense of energy.  These may seem to provide a boost of energy, but has the opposite effect.

By reaching for a cup of coffee we cause our bodies to release more adrenaline so that we can operate at an even faster and quicker pace. Caffeine stimulates the stress response in the body and causes our adrenals to release more adrenaline. In a natural environment such a flush of adrenaline would happen if we were suddenly faced with danger. The body goes into survival mode where it is once again alert and ready to “fight or flight” any rising situation. We feel alert though the body never got the rest or nutrition it originally needed. Continually flushing our body with adrenaline through the consumption of caffeine can eventually lead to adrenal exhaustion, leaving us vulnerable to a variety of health disorders related to inflammation, autoimmunity and fatigue.

Consuming caffeine may feel like it is helping us cope with stress and fatigue, although it is actually contributing to the increase of more stress in the body. Just as with an addiction (such as to drugs, nicotine or alcohol,) we only feel better when we feed our body more of the substance that is causing it most damage. Stress can be addictive in a similar manner.

Caffeine stimulates the excretion of stress hormones, which makes us feel more alert. However, this hormonal response can produce increased levels of anxiety, irritability, muscular tension, indigestion, insomnia and decreased immunity. Increasing the levels of stress will increase heart rate and elevate blood pressure, and can therefore contribute to the development of heart disease. Both decaf and regular coffee increase cholesterol and homocysteine, the biochemical linked to an increased risk of heart attack.

Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. Diabetics and hypoglycemics should avoid caffeine. In this manner caffeine can contribute to weight gain, since insulin's message to the body is to store excess sugar as fat. On an emotional level depression may occur as part of the letdown after the stimulant effects of caffeine wear off. It may also appear during the withdrawal  period after quitting caffeine while the brain's chemistry is readjusted. Rather than increasing mental activity, caffeine decreases blood flow to the brain by as much as 30%, and negatively affects memory and mental performance.

You Don’t Have To Give Up Coffee:

If you really love coffee then put in the time to enjoy it. Most Americans drink their coffee “on the go,” while rushing to work or while multi-tasking. If we consume a stress-stimulating substance (caffeine and sugar) while our body is already stressed, we are pushing ourselves to an extreme.

In Europe you will often see people enjoying a cup of coffee while sitting peacefully with friends at a local coffee shop. In Italy a small espresso is consumed after a large meal as a digestive aid. In the States; “America Runs on Dunkin’.”

Caffeine has wonderful health benefits. We can read plenty of studies that show that coffee contains high levels of antioxidants. These antioxidants are stored in the coffee bean but are destroyed within half an hour of grinding and brewing the beans. When drinking instant coffees or purchasing a cup from most stores where the beans are not fresh, we are not getting those benefits. We are just causing the stress response.

Savor the experience. Purchase a high quality organic brand of coffee, grind it fresh (or store your freshly ground coffee in the freezer) and sit down and relax while drinking it. Make sure your coffee is an addition to a healthy diet and not substituting a meal or hours of sleep.

Pumpkin "Cheesecake"

One of my favorites during the holiday season is pumpkin cheesecake. I now enjoy this healthier delicious version with no cream cheese, refined sugar or flour.   

Crust: 

1 3/4 cups almond meal (from Trader Joe's or grind your own almonds in food processor)

1/2 cup raw almond butter

1/2 cup dates

1/4 cup pure maple syrup

Filling:

2 cups Greek yogurt (Fage brand works best and whole milk works best)

1/2 cup pumpkin puree (fresh or canned)

1/3 cup agave nectar

1/4 tsp cinnamon

pinch of nutmeg

Chop dates with almond meal in food processor. (If the dates are too tough and dry, add 1 tbs of hot water). Add almond butter and maple and pulse in processor until its all mixed in.

Press into a pie dish and bake at 375 for 10 minutes, until it starts too brown. Let it cool.

Meanwhile mix all the filling ingredients in a bowl until consistency is smooth. Once the crust has cooled down, pour the filling in. Refrigerate and let it set for a few hours. 

The Mind and Body Connection

Our body is composed of various biological systems, linked and coordinated with each other via the nervous system. The nervous system is composed of the brain and spinal cord, and from there it branches out to a network of nerves that connect to both the sensory and internal organs. The entire nervous system regulates bodily functions such as the circulation of blood, digestion of food, and breathing while carrying the information the body needs to adapt to its environment. Some of these responses reach our consciousness and some do not. For example, when we interpret a situation as dangerous, we become aware of our fear, but we are unaware of the physiological responses of elevated blood pressure and greater blood flow to the muscles as less blood flows to the digestive organs. Similarly, most stressful situations will have the same effect i.e. impaired digestion.Psychological events and stress levels will affect physiological functions. Yet many nutrition professionals continue to preach that loss of weight is the result of the number of calories ingested versus the number burned. If our emotions affect every part of our body and in particular our digestive system, how can they not be part of the equation?!Stress can be a major contributing factor to gaining weight. Not only because you might be driven to consume more calories, but also because its link to weakening digestion and to heightening fat production. Creating more stress around your weight loss process is counterproductive.Each time we stress ourselves out (yes, we are responsible for our own reactions to any given situation,) we demand our body release a surge of adrenalin. The more we stress, the more adrenalin we need. If we are not careful to replenish ourselves with good nutrition, stress relief and rest, our body will no longer have the fuel to keep up. Commonly this leads to cravings for caffeine and sugar which can stage a similar effect on the body. Caffeine and sugar can contribute both to emotional stress and weight gain. Without giving the body any real nutrients, most coffee brands and refined carbohydrates will cause a rise in blood sugar levels and get our adrenals to release more “juice”, giving us a renewed false sense of energy. This type of continuous behavior can trap the nervous system in ‘survival mode’ where digestion and other functions are impaired, the internal organs are weakened, and the adrenals are overworked (leading to other symptoms like insomnia).The Placebo effect: The mind is powerful beyond belief. A placebo is an inactive substance given to satisfy a patient’s symbolic need for drug therapy. It is also used in medical studies to compare results with an active drug. If the actual drug shows equal results to a placebo, it is discarded. That is because a placebo does in fact draw results.The placebo effect validates the relationship of body and mind. If the body believes it is healthy, it functions as healthy. Healing happens when our nervous system is in ‘relaxation mode.’ When the body trusts that our environment is safe, it puts the focus back on healing the internal organs of any impact caused while stressed. This strengthens the digestion system.The more ease you create in your life, the stronger every system of your body will be.If you are working on improving your health, take a look at what negative and limiting thoughts you are currently holding about yourself. Write them down and rephrase them into positive thoughts. Start loving who you are, rather than who you want to be. A seed holds the potential of a flower but will never bloom unless you shine some light on it. Come out of the dark.Carve out time to relax and replenish, find a way to move your body in a way that you enjoy; take a few deep breaths before each meal to calm the nervous system and stimulate digestion.Bring love into the process. When we feel love in a situation, our body is at ease. Our breathing is deeper, we trust in the moment, everything flows. Falling out of a state of love and trust, is when we contribute to dis-ease. on.

Apples

New England is known for its variety of apples.Their unique blend of sweet and tart flavors are a product of the region's long, hot summers and crisp fall days. About 40 varieties of apples are commonly grown while the industry is still largely family-owned. 

Apples are rich in phytonutrients that function as antioxidants, supporting our heart. Rich in both insoluble fiber (like cellulose) and soluble fiber (like pectin), apples can help keep LDL cholesterol levels under control, and lower these levels if too high. Along with antioxidants and fiber, apples are abundant is flavonoids, preventing inflammation and blood clotting. They also help regulate blood pressure and overproduction of fat in the liver cells. 

Much of the fiber, antioxidant and flavonoid content is in the pulp. If drinking apple juice, choose the "cloudy" apple juice rather than the "clear" juice in order to get the benefits of the pulp. 

Protection Against Asthma and Lung Support: Flavonoids unique to apples (such as phloridzin) play an important role in supporting lung health. Several studies have significantly connected apples to lowering asthma risk. Interestingly enough, according to Traditional Chinese Medicine (dated back to 6000 BC), the fall is a season in which the lungs and large intestine need to be nurtured _ the same season in which apples are grown!

Organics: Be aware that apples are listed among the top 12 fruits and vegetables highest in pesticides. To take full advantage of the antioxidants in apples, it's important to include the skins. Since the skins are exposed to the spraying of pesticides, organically-grown apples are highly recommended.

Recipe: Quick Apple Sunday

1 apple

1 Tbs almond butter

2 Tbs maple syrup

1/2 tsp vanilla extract

1 Tbs chopped almonds or granola

1 Tbs shredded coconut

In a small mixing bowl, blend the almond butter, maple syrup, and vanilla extract until it is smooth like caramel sauce.

Cut the apple into 1/4-inch pieces and place in a sundae serving bowl. Drizzle the sauce over the apples and top with the almonds/ granola and coconut. 

Balancing Diet With The Fall Season

In nature, fall is a time when everything begins to slow down, and the expansive energies of summer begin to contract inward and downward. Leaves fall, grasses dry, and the sap of the trees go into the roots. Similarly, we can often feel in our own lives that it is time to organize the scattered patterns of summer and create new rituals that will best support us through the slower winter months. Fall provides us with the process of cooling and slowing down. 

While nature may be slowing down, our schedules often don’t allow us to do the same. We must take extra care to be sure not to fall out of sync with the natural cycle around us.

All foods and flavors have different effects in the body. Some foods are warming while others cool the body’s thermal temperature. Here in New England, the vegetables that grow in the summer cool our bodies during the hot and humid season. In the fall the vegetables growing have a more warming, dense and stable effect. When we eat seasonal, local foods, we receive the energies that naturally balance out the seasonal shifts that occur within our bodies. 

The way we prepare our food plays a role in the effect it has on our body. Rather than keeping to the raw foods and grilling methods of summer cooking, which keep the cooling properties, fall and winter are about meals that are cooked on a lower heat for a longer period of time. This releases the more warming qualities of our food and provides a settling affect which in turn helps internalize one’s focus. 

Baked foods, sautéed foods, heartier foods, and root vegetables all contribute towards the thickening of the blood. If one lives in a cold climate, it is necessary that the blood gets thicker as the weather grows colder.

Traditional Chinese Medicine suggests that we can use different flavors to synchronize the body’s energy with the seasons. During summer, pungent, spicy foods may have served a purpose as they provide an outwardly expansive energy; causing us to break into a sweat. Since fall is a process of contracting our energy inwards, we want to incorporate sour flavors as they have a similar effect. Sour foods include sauerkraut, olives, pickles, vinegar, leeks, adzuki beans, yogurt, lemons, limes, sour apples and sourdough bread. Extremely sour foods should be used in very small amounts as they have a strong effect.(*1)   As we move further into winter, the salty flavor will be of value for its contractive benefits. Wholesome salts are found in foods such as unrefined sea salt, seaweeds, barley, millet, soy sauce, miso, or pickles that are prepared in salt water.(*2)

*1 Caution: Minimize sour foods when feeling a “heavy mind or body” or constipation. 

*2 Caution: Minimize salt in conditions of over weight, edema, lethargy, or high blood pressure. 

The Pros of Protein

What is Protein?

Protein is found throughout the body. It is in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions important to our daily functioning.

Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply to make new protein.

Can you get too much protein? 
A standard American diet usually adds up to excess protein consumption although not getting enough protein is quite common as well.
To digest protein, the body releases acids that need to be neutralized with calcium and other buffering agents. Eating lots of protein, such as the amounts recommended in low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Following an overly high-protein diet can weaken our bones over time.

Not all proteins are alike
Most animal sources of protein contain all the amino acids needed to build new proteins. Most vegetarian sources contain partial amounts of the various amino acids while lacking in others. If keeping to a vegan or vegetarian diet with no meat, fish, poultry, eggs or dairy, you need to incorporate a variety of whole grains, beans, vegetables and nuts to be sure you are getting all the necessary amino acids. One great example of a vegetarian sourced protein is quinoa. This grain contains all eight essential amino acids to make a complete protein.

Which type of protein is right for me? 
Different body types digest various proteins differently. Some bodies have a higher tolerance to the acidity of meat while others do better with fish or beans. Depending on your ancestry, blood type, age, lifestyle and temperament, you can understand what proteins work best for you at this stage of your life. An overheated type A personality with a hot temper should most likely avoid consuming red meat. An overly lethargic individual should probably consider lighter proteins as well. On the other hand a spacey individual who has a hard time completing projects and is easily susceptible to feeling cold, might benefit from the grounding, warming and assertive qualities that red meat has to offer.

Quality: Where is your protein coming from?
Concerns about the adverse health effect of red meat or butter began around the same time we started factory farming. Such products didn’t seem to impose much of a problem when cows roamed in the sun eating grass and we were actively working the fields. Health conditions began to develop as our lives became more sedentary and we began to eat the meat and dairy of animals which had been excessively crowded into small spaces and fed unnatural diets filled with antibiotics and hormones. Choose grass-fed and antibiotic-free beef, free range organic chickens and eggs, and organic dairy. The same is true with vegetarian protein sources. Conventional soy is a massively produced crop, normally genetically modified and heavily sprayed with chemicals.

Related Article: Soy Products and Their Controversy

Soy Products and Their Controversy

Soy can lower cholesterol, reduce menopausal side effects such as hot flashes, help prevent breast and prostate cancer, aid weight loss, and help ward off osteoporosis. Some of these benefits have been attributed to soy’s unique characteristic of high concentrations of isoflavones, a type of plant-made estrogen (phytoestrogen).

On the other hand most soy products are highly processed and many people have an undetected intolerance to soy. Soy is listed among the top five foods that Americans are most allergic to.

Soymilks and tofu can be great transitional foods for protein and dairy but I wouldn’t recommend using them on a regular basis for long periods of time. If you are substituting meat for soy based “meat-like” products, begin exploring with some of the products listed below. If you’ve been enjoying soymilk for quite a while, explore rice milk or almond milk as a new alternative.  Keep it rotating.

Since soy is the hardest to digest of all beans, it is helpful that it has been processed into more digestible products. Even so, these are highly processed foods. Soy products that have been minimally processed and naturally fermented for easier digestion include tempeh, natto, miso, or edamame.

 

Miso: Known for it ability to reduce toxins—including those from second-hand smoke—and act as an anti-carcinogen and digestive aid (hence, in Japanese culture, a small cup of miso soup before most meals). The darker the color, the more potent the medicinal value. Try brown rice, barley, or chickpea miso.

Natto: A potent digestive aid. Considered to aid in the regrowth of body tissue, it also helps to regulate blood sugar, contains no salt, and is an excellent source of protein. It has a sticky, viscous coating with a cheesy texture. In Asian countries, natto is traditionally served as a topping for rice, in miso soups or with vegetables.

Tempeh: An easily assimilated protein and energy-building food, it contains the important omega-3 fatty acids. This process also creates a natural antibiotic, which supports the immune system. With it’s smoky nutty flavor, tempeh can be marinated and grilled, baked, fried, added to soups, casseroles, stir-fry or chili.

Tofu: Supports the colon and the lung system, and is a cooling food for those who feel too hot or have high blood pressure. It is a great source of high-quality protein when consumed with whole grains, and also contains calcium, iron and potassium. Tofu easily absorbs the flavors of other ingredients with which it is cooked. Firm tofu is dense and solid and can be cubed and served in soups, stir-fried or grilled. It is higher in protein, fat and calcium than other forms of tofu. Soft tofu is good for recipes that call for blended tofu. Silken tofu is a creamy product and can be used as a replacement for sour cream in many dip recipes. 

Edamame: Young soybeans that can be eaten hot or cold, as a snack or appetizer, or added to any dish, salad or stir-fry. It is a quick and easy protein option since it takes only about 5 minutes to prepare—just boil, drain and drizzle with a touch of toasted sesame oil, or eat plain with a sprinkle of sea salt. Edamame is easy to digest and is exceptionally high in fiber, to help increase regularity.

Soy Protein Shakes and Power bars:

Shakes and bars made of soy-protein-isolates should be avoided. Many milks and tofu-based ice creams are from SPI (soy protein isolate). SPI is a cheap way for companies to add protein to energy bars to make them seem healthy. It is the left over byproduct of creating soy oil so instead of throwing it away, it gets added to processed foods to add protein. This process is done through a high temperature chemical process.

For protein shakes; use protein powder made of Hemp, Pea, or Brown Rice. All these are high protein powders that are minimally processed. For a boost, add a tablespoon of an all natural almond, peanut, sesame or sunflower butter into your shake. 

Getting Down To The Core

 The ‘Core’ is defined as a center or foundation. It is not without reason that we refer to our lower abdomen as our core. When we speak of strengthening our belly muscles, we refer to it as ‘core strengthening’. Our core is our center of gravity. Martial arts, dance, yoga, archery, weight lifting or wood chopping are all preformed better when coming from the core. However our core is not limited to just our physical center. The teachings of martial arts or yoga explain that our mental, emotional and spiritual centers reside in that same core location. The practices of meditation, theater, painting, or cooking, that are not necessarily related to motion, all teach that centering around the core is an indispensable key to achieve mastery. In Eastern cultures the core is referred to as ‘the sea of Qi’ (Chi), your vital life force. Centering awareness and breathing into the abdomen is a practice that opens our perceptions. 

Most of us go through our days forgetting our core. We rush around breathing shallowly into our upper chest. No longer using the muscles around the diaphragm at their fullest potential, we grow stiff and harden through the mid section of our chest, bellow the breast. This muscular congestion develops into a chronic block of breath flow, life force, through our bodies.

With the breath stuck in the upper chest, we continuously trigger our nervous system into fight or flight response. A shallow breath is like a continuous gasping; it is designed to stimulate our nervous system into a state of emergency. This is our body’s natural way of receiving quick spurts of oxygen in times of danger; in case we need to run or fight a predator. If we get caught in this survival mode type breathing, we may experience symptoms such as anxiety, insomnia, chronic fatigue or any other stress related disorder. 

On an energetic level, we have blocked access to our intuition that resides in our gut (our gut feeling.) We rely solely on the brain to figure things out, keeping all our energy up in the chest and head and therefor creating tension in the neck and shoulders.

Meanwhile the lower abdomen isn’t getting much attention. It grows stagnant. A common symptom of stagnation in the abdomen is weight gain around the midsection. Often, this is a symptom of too much cortisol, a stress hormone, rather than just caloric intake. Our digestive system is weakened due to the high level of stress that the body is experiencing and digestive disorders may occur.

Core Breathing Exercise:

Pay attention while sitting in your computer chair or driver’s seat to see if you are caving into your mid section and belly. How many hours a day do you spend folded in this manner?

1) Sit up tall and focus on breathing into the belly. Be sure not to push the breath in forcefully but rather calmly invite it in.
2) Once you grow comfortable with the flow of breath in the belly, deepen the breath so that it begins from the lower abdomen and expands upward until it fills the chest as well. As you do so, concentrate on slowing down the pace of the breath and prolong each inhale and exhale.
3) Begin to explore the feeling of breath in the back of the body. If this is difficult to do, lean back into a chair and notice the different parts of your back pressing into the chair as you inhale and exhale.

If you are having a hard time feeling one of the stages, stay there for as long as you need. You may just be practicing the first part for a few weeks. Each attempt to deepen the breath wakens the nerve endings and softens the muscle tissue. The more you practice, the easier it becomes. Make it a habit to set a timer each day and spend at least 2 minutes practicing. You can do this while sitting at your desk. Before reaching for coffee or sugar to keep you going, try these exercises when you begin to feel your energy drop.