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Insomnia is
one of the most common health complaints, afflicting
people of all ages and backgrounds. Difficulty in
falling or staying asleep can hinder all aspects of an
individual’s life. If you suffer from insomnia, whether
often or occasionally, Yoga can help. Keeping this in
mind, this week we focus on Yoga for Managing
Insomnia. |
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Not sleeping enough seems to be associated with metabolic changes that can lead
to overeating and obesity. Sleeping too little can also contribute to weight
gain by putting undue stress on the body. The body sees sleep deprivation as a
state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the
release of insulin and insulin is a storage hormone that promotes fat storage.
On the other hand, people who exercise spend more time in deep sleep rather than
in light sleep; this has been measured. Sleep is a sign of a balanced lifestyle,
including exercise and diet.
And it's important to sleep a sufficient amount as a part of a balanced
lifestyle that would promote good health.
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Be master of Your destiny
When Jim Valvano was 17 years old he took out a simple white index card and
wrote down all of his professional aspirations. He would play basketball in high
school and college, become an assistant basketball coach, then a head coach,
achieve a victory in Madison Square Garden, and finally cut down the nets after
winning a National Championship. Jim's ability to see his place in the world
with such clarity was truly a gift. This simple card, coupled with a strong
belief that he could control his fate, would guide the next ten years of his
life.
At the age of 36, Jim could take out his tattered index card and cross out every
single dream. He was indeed the master of his destiny. Along the way, he adopted
a personal philosophy for living that enabled an ordinary man to accomplish the
extraordinary. Jim believed that enthusiasm for life, dreaming big, and
working hard were the elements that allowed him to be successful. There
is no doubt that Jim's tenacity, passion, and vision played key roles in
his rise to the top. However, listen to any individual recount a personal memory
of Jim and nothing from the above list of accomplishments would be mentioned.
Instead, you would hear of the qualities that made Jim Valvano unforgettable.
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"It is the
paradox of life that the way to miss pleasure is to seek
it first. The very first condition of lasting happiness
is that a life should be full of purpose, aiming at
something outside self." --Hugo Black |
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CARAMEL FUDGE CAKE
Serves: 4
Ingredients:
Direction:
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Preheat oven to 350 degrees F. Prepare cake mix as package directs. Pour 2
cups batter into greased 13x9-inch pan; bake 15 minutes.
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Meanwhile, in a heavy saucepan, over low heat, melt caramels and margarine
with sweetened condensed milk, stirring until smooth.
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Spread evenly over cake; spread remaining cake batter over caramel mixture.
Top with coarsely chopped nuts.
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Return to oven; bake 30 to 35 minutes longer or until cake springs back when
lightly touched. Cool. Garnish as desired.
Nutritional Information: (per serving)
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Calories: 579.66cal
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Protein: 7.48g
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Fat: 24.92g
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Cholesterol: 21.00mg
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Fiber: 0.95g
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Vitamin A: 154.60RE
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Vitamin C: 2.76mg
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Yoga for Managing Insomnia
Insomnia is a huge problem in this fast-paced, sugar and
caffeine addicted country. But if we can first identify
the habits we have that contribute to our sleeplessness
and slowly change them, and at the same time add more
relaxation and deep breathing to our pre-sleep routine,
we will sleep better.
Insomnia is one of the most common health complaints,
afflicting people of all ages and backgrounds.
Difficulty in falling or staying asleep can hinder all
aspects of an individual’s life. People with sleep
problems often experience irritability, tension,
helplessness, and depression as well. Unchecked,
insomnia can become a debilitating and self-perpetuating
cycle. While there are many causes of sleeplessness,
anxiety, over work or personal problems is often a
strong factor.
If you suffer from insomnia, whether often or
occasionally, Yoga can help. Through relaxing physical
exercise, breathing techniques and complete relaxation,
you can promote more regular and restful sleeping
patterns without resorting to sleep-inducing drugs. Such
drugs interfere with your body’s natural sleep cycle and
can create psychological dependence and undesirable side
effects
Before going to bed, you can do a few gentle stretches
to relieve tension and help you relax. Happy baby (Ananda
Balasana) is a good choice because it releases the lower
back and hips, leaving you feeling looser and more
relaxed. Goddess pose (Supta Baddha Konasana), which
opens the groins, is another option. You can do both
these poses while lying in bed.
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