natural
A HEALTHY LIFE MAGAZINE
WHAT TO ORDER FOR LUNCH ADVICE AND RECIPES
AUG 2017
WHY IS EVERYBODY TALKING ABOUT TURMERIC
BAND EXERCISES FOR KNEE PAIN RELEASE PAIN IMMEDIATELY
SUMMER RECEIPES TO DIE FOR
5 TIPS ON ENJOYING THINGS MORE
CONTACT US TALK OF TOWN 19C Trolley Square Wilmington, DE, 19806 hello@thehiddennature.com www.thehiddennature.com
EDITORIAL ANDREA LEAD Editor-In-Chief
WELCOME Cool to see you in this issue.
We’d like to welcome you all to the first issue of Natural magazine, a Hidden Nature publication. This magazine will serve as an extension of our beliefs and knowledge of a healthy life. We truly believe that you can live a vivid life as long as you get in control of what you think, do, say and eat. That’s why we’ve put together a series of articles written exclusively for the magazine. For many years we refined our own way of living and reached to a point where health, happiness and joy surround us. Take your first step into the wondrous realm of peace and calmness just by trying the following recommendations.
We hope you enjoy this one. ANDREA LEAD Editor-In-Chief
MARY IORD Operations Editor
MINDY GO Technical Editor
CONTRIBUTORS Kyler Myron, Kerr Newton, Ryan Teddy, Jemmy Jonth, Marlo Acosta
SUBSCRIPTIONS SUBSCRIBE ONLINE www.thehiddennature. com/subscribe
TABLE OF CONTENTS 05 Focus Supplements you cannot miss out on!
15 Wellness Why is everybody talkin about turmeric?
25 Yummy Recipes for life, food that actually nourishes your body
33 Life • 5 Tips on enjoying things more
41 Yoga First and most authtic type of yoga
41 Ayurveda Treating inflammation with ayurveda
41 Astrology What to eat depending on your sign
OUR BLOG CAN'T WAIT TO MEET YOU!
59
19
ASK US How to change my life in my mid 50s regarding health and personal development? Changing your life can be difficult at any age. Around the age of 50 some people will find it more difficult to switch to a new routine because of the feeling of habits not going to leave. Change is good and can be easily adopted once you are really committed to the process. The thing that I would recommend first would be to start small. Don’t rush into it. It is not going to happen overnight. Your body and mind need time to adjust to changes. If a healthier life is what you strive for, this change of diet might be the easiest step in this process. Even if you had a life of no restrictions are you are a fan of not so healthy snacks, replacing all of your food with healthy options can be easier because you are at the age at which you no longer live with your children and the temptation of someone else eating unhealthy food cannot occur. Changing careers does not also have to scare because it is not about the money anymore. When you were in your 20s you were struggling to pay your bills or get a home of your own or go someplace new. Now you can explore and get into adventure that you were too afraid to experience, or maybe you couldn’t afford back then. Personal development is the most difficult aspect in my opinion, but it can be the easiest also. Who you are as a person may change from time to time, but your true, inner beliefs will always remain the same. Get to know yourself and find what you are lacking and just go get it! You have nothing to lose. Being 50 does not mean you are unable to fulfill your dreams. Age is just a number. The spirit stays forever young.
NATURAL| 4
FOCUS
1
Boost you immune system with a pinch of turmeric and summer’s favorite fruits! Choose this smoothie to build strong muscles and calm inflammation, along with all it’s nutritious goodies that are so good for you.
What about the perfect place to get filled with good energy? This has by far the best view in Bali! Recharge your batteries with the REIKI TUMMO™ Course.
3
2
Prevent injury, improve mobility and flexibility, break up scar tissue and save money with the foam roller!
4
The miracles of Turmeric Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
NATURAL| 5
WELLNESS
WHY IS EVERYBODY TALKING ABOUT TURMERIC? This spice is starting to get more and more attention and is used by more and more people in the world. It is a medicinal herb that has been used in India for thousands of years. People nowadays use it in juices, energy snacks, any sort of food and in the form of supplements.
It is believed it can cure a very wide range of diseases, from arthritis, heartburn, joint pain, stomach pain, Crohn’s disease, liver problems to stomach ulcer, Alzheimer’s disease, tuberculosis, urinary bladder inflammation. The essentioal oil of turmeric is also used in perfume making, and it’s resin is used as a flavor and color component in foods. Here are more facts you should know about this amazing health remedy.
NATURAL| 6
WELLNESS
Turmeric natural form is the one of rhizomes that grow underground and which are tranformed into powdered form. The active ingredient in turmeric is curcumin (nope, not related to cumin), and although it was isolated from the herb some two centuries ago, it's that compound that scientists are still excited about today. This curcumin, which is a chemical that has the power to fight swelling and can reduce inflammation. For this reason, this spice is beneficial for treating conditions that involve inflammation. Curcumin is a very powerful antioxidant. Antioxidants look for the molecules in the body known as free radicals, which damage cell membranes and can cause even the death of a cell. Abtioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause There have been may studies on the properties of curcumin. Even though there is substantive evidence that it
Curcumin lowers the levels of two enzymes in the body that caue inflammation. helps with inflammation, doctors do not take it as an 100% effective drug for treating cancer or other difficult diseases like Alzheimer’s. Turmeric can be used to help relieve certain symptoms, like inflammation or even the joint pain associated with osteoarthritis, but it's not a cure for serious diseases. Adding it to your diet may make you feel better especially after a tough workout, and consuming it doesn’t have serious downsides for the average person, but don't expect any miracles.
NATURAL| 7
WELLNESS
WHY IS SO IMPORTANT TO SWITCH TO AN ALCALINE DIET? Everybody is talking about PH levels and you don’t know what that has to do with your general state of health? Say no more. This lines will fill you up with all the information you have to know about balancing normal levels of PH, what is an alkaline diet and if it is the best option there is out there.
The human body needs to maintain a pH in a narrow range, between 7.35 and 7.45, to function properly. This pH range provides the ideal working environment for the body’s fluids and tissues. Your stomach is acidic, about 3.5 on the pH scale, and it must remain so in order to break down food. Blood is mostly neutral—a characteristic that enables it to transport various substances around the body without affecting or reacting to them. A PH that is not in that range can seriously affect your health. By consuming unhealthy food that form acid
NATURAL| 8
WELLNESS What are the most acidic aliments? You guessed it, sweets, alcohol, trans fats, meats, dairy, pizza, cola, biscuits, chips, white breads and pastas, refined foods, processed foods etc. Of course, everybody is different - but most of us should aim to eat 70-80% alkaline forming foods and a maximum of 20-30% acid forming foods. There are plenty of alternatives out there so don’t worry. A diet that is rich in alkaline food will bring back the normal level of PH that you need in your body to make it function properly. This means that about 80% of your aliments have to be alkaline, and 20% have to be neutral or acidic. This way
Supporting the pH-balancing claims of the alcaline diet, focusing on fruits, veggies, and healthy carbs can certainly promote wellness and prevent disease.
you will help your internal fluids to rebalance your PH and to get rid of the acid. Only after this proceed you will start feeling more healthy, you will start losing weight and your vitality level will go way up. With a correct diet and a few other
and help the spread of bacteria, you
elements you can speed up the
might experience one of these
process of healing: detox your body,
symptoms:
hydrate and add supplements to your diet.
• Obesity (we form fat cells which are rich in acids and they reach the vital organs) • Allergies (the absorption of undigested proteins is the most common cause for allergies) • Chronic fatigue (a tired body will produce more toxins which will reduce the ability to form new enzymes and hormones) • Cancer (it spreads in an acidic environment) just like many other diseases
NATURAL | 9
WELLNESS
3 BAND EXERCISES FOR KNEE PAIN 01 Terminal knee extension
02 Lying knee extension
03 Lying hip extension
The terminal knee extension (TKE) is a partially bent position, opposed to the fully bent position. For this you have to fix a band to a stationary object, at one end, and at the other you put it around the back of your knee. Make certain moves of motion in this position. Once you step backwards tensioning the band you will create tension and your knee will come forward. Flex your quad and bring your heel down, straightening your leg.
This position is the first of the three ground-based resistance band movements in this series. You start by lying on your back, with a band wrapped around your ankle and holding your knee onto your chest. Extend your leg fully, have a 5 second pause and then repeat the movement.
This is great for increasing the motion in the hip flexors, the ones that are responsible for knee pain. Begin lying on your back with the resistance band around your ankle and holding onto your knee to your chest. Slowly extend the knee until full extension and then go back to the start. Remember to press your leg out, and not up.
NATURAL | 10
WHAT TO ORDER FOR LUNCH
YUMMY
Between the extremes of optimal health and death from starvation or malnutrition, there is an array of disease states that can be caused or alleviated by changes in diet. Deficiencies, excesses, and imbalances in diet can produce negative impaIf you are a woman you will decide even harder on what you’ll have for lunch. This should not be transformed into an ordeal though. Lunch time is happy time! If you didn’t have time to pack your lunch or you just didn’t know what to pack, going out it’s the only option you’re left with. Here are a few healthy ideas of how your plate should look like when you go out to eat lunch. A salad This is the most adored and ordered dish among women especially. A lot of them prefer the salad because it’s low calories and it’s easy to eat. Sometimes it is not filled with a lot of components so if you are looking for a salad make sure to add up avocado, beans, quinoa, asparagus, tuna, nuts and seeds. Soup Lunch time is soup time. At least that’s what I always believed and practiced. That is nothing more refreshing or easy to eat than this. You have a lot of healthy options to choose from, such as the classical vegetable soup, chicken soup or you can go for a more interesting combination such as:
NATURAL | 11
YUMMY
vegies and herbs to be added to the mixture. You can ask for vegan cheese to even out the most healthy option too. You are in a place that serves only fast-food. What’s your healthy choice? We’ve all been there. You decide to go have lunch and the majority decides the best place is a fast-food. You can’t be the only one who doesn’t eat so you’ll have to choose something from there. But don’t panic! There are plenty of options. Just ask them to give you some salad, grilled chicken, grilled vegetables and any pickles they may have. Oh and fries are not an option! Don’t add dressing of any sort and just enjoy the raw vegetables and maybe a tea if they have such a thing.
Yes, it's true! These lunches are great options for those days when you just can't get around to packing your own — because it definitely happens.
Don’t forget that food is the appreciation you give to your body, and in order to respect your body, you have to give it the most of the natural, raw ingredients that can be found in nature.
red lentil and carrot soup, spinach and watercress soup, roasted red pepper and tomato soup, beetroot and onion seed soup, broccoli and stilton soup or prawn and fennel soup if you love seafood. A more interesting sandwich Sandwiches are a common love among all people, and if in the menu is a grilled cheese sandwich we all know you wouldn’t resist. If your apetite will not let you choose a more creamy or vegetable oriented option, just ask for a few slices of your favorite too.
NATURAL | 12
CHILLED SOUP INGREDIENTS
DIRECTIONS Prep Time: 10 minutes Ready In: 10 minutes
1. Using a high speed blender, combine all ingredients except the roasted asparagus, until smooth. Add
3 medium avocados, pitted
asparagus to the blender and pulse to desired
1 pound asparagus, roasted
thickness-
2 cups unsweetened plain almond milk 2 cloves garlic, ¼ cup chopped red onion
2. Store leftovers in an airtight glass container for up to
Juice of 2 lemons
1 week. Enjoy chilled or gently warm before serving.
1 tablespoon olive oil ½ teaspoon ground cumin
3. Garnish with chopped chives, sprouts, pumpkin
1 teaspoon sea salt
seeds, red pepper flakes
NATURAL | 13
SUMMER SALAD
DIRECTIONS Prep Time: 15 minutes Ready In: 15 minutes
1. Combine watermelon, cucumber, bell pepper and
INGREDIENTS 3 cups watermelon cubed
onion in large bowl.
2. In jar combine dressing ingredients.
2 cups cucumber cubed 1 cup yellow bell pepper diced
3. Toss together with watermelon mix. For non
1/2 cup purple onion diced
vegetarian option add some crumbled feta.
1 avocado cubed 1/4 cup cilantro finely chopped
4. Add cilantro and diced avocado and gently mix.
Dressing: 1/4 cup oil, 2 tbsp orange juice, 2 tbsp lime juice, salt and pepper
NATURAL | 14
5. Cover and refrigerate for 15 minutes before serving.
ZUCCHINI SUSHI INGREDIENTS
DIRECTIONS Prep Time: 20 minutes Ready In: 20 minutes
1. Using a high speed blender, combine all ingredients except the roasted asparagus, until smooth. Add
half a medium zucchini, sliced
asparagus to the blender and pulse to desired
half a carrot, julienned
thickness-
1/3 cucumber, seeds removed, julienned half green capsicum, julienned
2. Store leftovers in an airtight glass container for up to
half apple, julienned
1 week. Enjoy chilled or gently warm before serving.
1 green onion (white part only), thinly julienned
3. Garnish with chopped chives, sprouts, pumpkin
sprouts
seeds, red pepper flakes
NATURAL | 15
MANGO PARFAIT
DIRECTIONS Prep Time: 10 minutes Ready In: 10 minutes
1. In a bowl, combine the coconut milk, chia seeds,
INGREDIENTS
shredded coconut, maple syrup and vanilla extract. Sit for 3 hours in the fridge or overnight.
1 14-oz. can coconut milk 6 tbsp chia seeds
2. Remove the bowl with the pudding from the fridge
5 tbsp shredded coconut
about 15 minutes prior to serving.
5-6 tbsp maple syrup (adjust amt. depending on preferred sweetness)
3. Layer some pudding into the bottom each of 2 or 3
1 teasp vanilla extract
serving glasses. Layer some diced fresh mango on top
fresh mango, diced and chilled
of the pudding layer. Alternate layers and top with
toppings: chocolate, forest fruits
some shredded coconut or other toppings.
NATURAL | 16
MARGARITA POPSICLE INGREDIENTS
DIRECTIONS Prep Time: 10 minutes Ready In: 1 day
1. Place the honeydew and cucumber in a food processor and process until everything is pureed.
1 cup honeydew juice 1/3 cup cucumber juice
2. Add tequila, triple sec, lime juice and mint syrup and process
1/2 cup tequila
for another 20-30 seconds to blend well.
1 tbsp triple sec 1 tbsp fresh lime juice
3. Pour mixture into popsicles mold. Freeze for about 2 hours and
3 large mint sprigs
Insert popsicle sticks. 4. Freeze overnight. To release popsicles run hot water on the outside of popsicle molds for a 2-3 seconds.
NATURAL | 17
LIFE
HOW TO FEEL FOREVER YOUNG I think the key to be happy in life is to do everything according to your wishes and the inspiration of the moment. “Go with the flow� would be the most
There is a constant pressure that you should do things according to your age. By the time you are 30, you should have established your family and have kids or at least have them planned in the very near future. I never understood why people rush into things this way.
appropriate life advice I would give to anyone. You will find in this article 5 tips that maybe you never heard of applying, but totally work: 1. Enjoy everything more There are a lot of people who forget to be grateful for the little things, therefore they really forget how to enjoy life. Focus on the positive aspects instead of the negative ones.
NATURAL | 18
LIFE
Make a list. List everything you have and start being grateful for it everyday. This way you will learn to express more joy, and put more joy into your everyday activities. A joy list will let you experience the things that make you really happy and give you that extra boost or all of your energy. Don’t underestimate the power of gratitude. It only brings you more and more joy! 2. Learn to let go No matter how your life has been so far, you always have the chance to start over. Be careful to not let old scars and negative feeling take over your new self. The key to feeling young and staying young, is to take a clean slate to your life. Life really is too short for whatever it is that’s holding you back. When you let go of those things, you’ll really feel that youthful freedom. Saying it is a lot easier than doing it, of course. Deciding the need to let go is a really big first step though. 3. Exercise your mind Whether you pick up a new sport or just start travelling around the world, everything can be extremely beneficial for your brain. Once you challenge it to new cultures or new learning experiences, you keep it young and at peace. 4. Take care of your body Food is fuel, so if you don’t manage properly the intake your body gets, you will not be able to enjoy a beautiful, young on the inside at least
body. You need certain vitamins, minerals and products so that your body can function normally. This is also a primordial rule for a general state of wellbeing. 5. Place yourself in the right environment for you Surround yourself with people who support and love you no matter what. Even though selflove comes first on my list, you need to be surrounded with good, motivating people who only help you look forward to things in life. If you feel old, meet younger people and do more of what they do. Being stuck in the everyday routine and not allowing your brain to relax and feel as free as possible, will only make you more stressed, tensed and old inside-out. There are a lot of cosmetical procedures available out there, but a good diet and exercises for mind and body should be more than enough to keep you forever young. NATURAL | 19
LIFE
PROBLEMS THAT SHOULD NOT BE PROBLEMS The human brain is so wonderful that it can be trained in a certain way, so that it represses the
There is a saying that suggests that only you can create or make a problem disappear. I strongly believe and support taking time to process each problem to see if it really is a problem worth worrying for.
negative thoughts and only stores in the upfront department, the kind, joyful experiences. Therefore, only you are the one who can change a problem into a solution or never head to see a problem because you don’t even know the meaning of that word. Here are our top 10 problems, which should not be problems on your list:
NATURAL | 20
LIFE
“1. ”I’m too old for this/that” Maybe there are certain times in your life, where your physical health may not allow you to pursue a new hobby or an ordinary activity that you used to do and now you can’t. Besides that, the sky is the limit. Age is just a number and you can embrace that or just waste time not enjoying the things that you could easily do if you would just stop thinking too much about it. 2. “I’m not qualified for this/that” Putting a negative thought ahead of every sentence will not get you very far in life in general. When you don’t apply for the job of your dreams, just
”Age is just a number and you can embrace that or just waste time not enjoying things”
because you think you might not be qualified for it, you instantly cut your
your life with all it’s great parts, and stop focusing on
chances with more than 50 %. Just go
something so small and insignificant.
for it! Life is too short to worry about what might happen.
4. Money As well as the bills part, money are a constant factor of
3. Bills
stress and depression in a lot of people’s homes. Once
Because you can’t get away from
you do things to make you feel accomplished, and for
paying taxes or bills, just stop making
gaining financial aids, you will find the true meaning
them so important. You have to enjoy
of your life.
NATURAL | 21
LIFE
6. The past Because you have no control of it and because it is called past, it should be left behind. You get through experiences just to learn from them and move on. If it is not in your life anymore, there is a good reason for that. 7. What people think This is the primary cause for not enjoying our lives and constantly trying to reach an impossible goal. You were born to be you and opinions of strangers should have no influence upon you. Your brain and whole body are capable of incredible deeds when you put your best efforts into something. Trust yourself before you can put your trust into others and do not forget to cherish life, so that it can cherish you back and let you bloom at full speed.
”You are unique and beautiful and no one has the right to tell you differently” 5. Body image It becomes a more and more concerning issue in today’s population and it should stop right away. I think this “syndrome” starts from the need of comparing ourselves to others and for not reaching certain expectation, we bring ourselves down through the way in which our body looks.
NATURAL | 22
HARD TIME FOCUSING? Nowadays can be really hard to focus on anything if your mind is unbalanced or not at ease. The principal would be to find the little things that charge you with enough energy and inspiration to pursue all your chores or any other activities that you have to complete. There are a lot of books, movies or documentaries that promise you tips of teaching you how to cope with a not so good power of concentration.
WATCH
Yes man! Yes Man! is about a bank employee (Jim Carrey) who kept saying no to everything in his life until an experience in a motivational seminar changes him to say Yes! to everything that comes his way. How many times do you say no in life? Do you shut out opportunities without even realizing? Is it about time you say yes to things that come your way?
READ
The art of mental training This is a guide to Performance Excellence, which focuses on mental training techniques, sports psychology essentials and peak performance methods designed to help you focus more in many fields like business, sports, work, school or life in general.
LISTEN
The sound of nature Nature has the gift of rebalancing our mind with its natural sounds. There are a ton of choices on the internet right now, from radio stations specially dedicated to calming one’s mind, to playlists of natural sounds like wind, rain, waves or thunder and storm noises.
NATURAL | 23
LIFE
5 TIPS ON ENJOYING THINGS MORE Choosing to be happy is a lifestyle, and to complete this ultimate goal, you have to work on enjoying everything around you more, so that you can be happy about every little thing that surrounds you. In order to enjoy everything more, you might adopt new habits or just surround yourself with people who have a similar lifestyle and just go by their style. NATURAL | 24
Here are the top 5 tips you should know if you are looking for more passion and so on in your life: Don’t stress about the little things Just live the moment! Overthinking only brings more and more problems and it becomes addictive. Free your mind of unnecessary details and embrace love, peace and just the moment you are in.
Even if you live a busy life and you can’t quit your job, learn to do things that make you happy
LIFE Be more active
Make time for the little things, and the big things will become more enjoyable too.
Sport is proved to release endorphins and make you eager and ready for new adventures. Besides the fact that it keeps you healthy, it keeps your mind healthy and ready to give credit to the most important things in life.
Get rid of negative thoughts and feelings One may ask how can you do that? Well, everyone might have those days when everything seems to fail and no silver lining can be found. You don’t have to be assertive or just make yourself busy so you can’t think of that.
Forgive and be grateful Everything bad that might have happened to you is in the past. A shiny and bright future stands on forgiveness and the attitude of being grateful for everything you have and do not appreciate enough.
Get to know their origins, discuss about them, and once you find the source, you find the solution for naturally letting them go. It may seem very hard at first but the power lays all in your hands. Engage in meaningful activities All we ever want in life is to be useful and loved. All that can be easily received if you are ready to choose the activities that can train your mind into believing that as part of the routine. Meaningful activities fill your heart with love and kindness that will only attract more and more good things.
EXPERIMENT If you're undecided on which path to take, try several paths and then decide which one is the best fit. Ralph Waldo Emerson said, “All life is an experiment. The more experiments you make the better.”
HAVE A CLEAR IDEA OF WHAT YOU WANT
“It's not hard to decide what you want your life to be about. What's hard, she said, is figuring out what you're willing to give up in order to do the things you really care about.”
WORK ON PERSONAL PROJECTS Simeon Kondev once said, “I feel like every project I work on is a dream project, so long as I am learning.” NATURAL | 25
YOGA
THE FIRST & MOST AUTHENTIC TYPE OF YOGA – HATHA YOGA Yoga is a world spread phenomena and there are numerous types of this practice, according to one’s needs and goals for this routine. Here is the most important information that you should know about this type of yoga:
Hatha means forceful in Sanskrit, the ancient Indian language that is the source of most of yoga's terminology. It is a branch of yoga that focuses on physical and mind exercises, to have better control of your body and mind. The first Indian gurus who brought yoga to a western audience in the mid-19th century took pains to distance themselves from hatha yoga, which they associated with wandering street mendicants called yogins, according to Mark Singleton's book Yoga Body:The Origins of Modern Posture Practice.
NATURAL | 26
YOGA
Since ancient times, yoga has raised interest in a lot of people. Swami Vivekananda, an indian guru and yoga teacher, has brought into light this concept to a lot of writers, scientists and other important people of those times. Once the time passed, more and more wore starting to sign up for yoga classes or try it on their own, in the comfort of their home. Hatha practices are designed to align and calm your body, mind, and spirit in preparation for meditation. Therefore, everyone can perform it. Hatha yoga is the first type of yoga to exist, and to focus mainly on diet, exercises to purify the body and the mind, and breathing techniques to
”Yoga takes you into the present moment, the only place where life exists.”
balance your asanas. We can also say that a person can do yoga without The most popular techniques are the
even doing some exercise whatsoever, because of a
physical postures, which are called
book written by Patanjali, over 2000 years ago, in
asanas and are famous for their ability
which he explains the base of yoga practices. He
to bring relaxation, increase the body
describes there, that there are 8 ways of doing yoga
flexibility, strength or personal concentration. This is now simply
• Yama-pursuing a life without doing any act that
called yoga, and it has developed
might involve hurting people, such as: violence, theft,
multiple styles and movements or
greediness, injustice.
postures.
• Niyama-following rules like: maintaining tidiness, austerity and the culture of gratitude and content. NATURAL | 27
YOGA
Samadhi-the unification and absorbtion of the object on which we are focusing on. A proper diet, breathing, posture, along with meditation and other physical exercises make room for a more healthy body and mind. Hatha yoga brings both behavioral and spiritual. You will have more enthusiasm, fortitude, courage, patience, persistence and a general optimistic attitude. The goals of Hatha yoga, in its earliest texts, were linked to mumukshu (seeker of liberation, moksha). The later texts added and experimented with the goals of bubhukshu (seeker of enjoyment, bhoga). Nowadays, whether you choose the most authentic type of yoga, or you adapt it according to your goals and needs, there is no wrong way to do it.
Breath. Relax. Be present. That's what yoga is for. • Asana-physical postures that give your mind and body the chance to relax and get stronger. • Pranayama- breathing techniques. • Pratyhara-teaches us to limit our focus on only one object, to forget de external stimulus. • Dharana-building a powerful concentration, similar to that at the intellectual level. • Dhyana-a higher level of focus on only one object, on the long term.
NATURAL | 28
The benefits will come your way in each case, and you have the chance to explore everything at your liking.
YOGA ON THE SPOT
@robinmartinyoga, @pocketdwarf, @laurasykora, @yoga_holic, @patbailey, @rivkayoga, @lizarch, @kadrikurgun, @amreborn
WANT TO BE FEATURED? send us your yoga photo at hello@thehiddennature.com
NATURAL | 29
PAGE 10
Yogis of Instagram We’ve known it for a while now—yogis just aren’t like everyone else.
Need some inspiration in your Insta feed? Delete those unhealthy cafes and selfcentred celebs, and get motivated by injecting some amazing yoga inspiration into your day. While our non-yogi friends use Instagram to snap selfies and culinary creations, we can be found marveling at the insane asanas mastered by the yogis of Instagram.
Whether you’re looking for inspiration, instructional videos, or just some good old fashioned yoga fun, these yogis will make a great addition to your Instagram feed. Some of them are international instructors, others are advanced practitioners. What they have in common is that they all motivate, inspire and show the world of yoga so you can’t help but fall in love with it.
@aubrymarie
Whatever your reasoning, here’s our list of the best yoga Instagram accounts for your scrolling pleasure.
@thelittleyogini
@anikoyoga @life_of_fee
@yogabeyond
NATURAL| 30
@gypsetgoddess
PAGE 13
@beachyogagirl Kerri Verna is a Cali-based yoga instructor who teaches an online subscription-based "Be Strong" yoga program and posts daily beach-side snaps. Kerri has now over 1 million subscribers, who reach to her for inspiration, encouragement and proof that if you put love into everything, everything is going to be great. She is a mom of two, a devoted wife and teacher. Her husband’s Instagram is also inspirational as he is the living proof that you can overcome an addiction and become a better person through discipline and commitment.
Kerri swears that her handstands and some personal exercise product that she created, can cure fibromyalgia and back pain. Even her adopted dog has an Instagram in which it can be found laying on the mat, while his human practices her iconic handstands. If you are trying to stay motivated and focused on a healthier and happier way of living, she is the perfect match.
@yogabeyond Honza and Claudine Lafond are the power couple behind YogaBeyond, hailing from different parts of the globe. Trust is a major component of their AcroYoga sessions, because it takes more than just strength to master the insane poses they’re famous for. They’re also genuinely sweet, happy people, and an adorable couple, to boot. You’ll find feats of courageous cooperation, as well as a peek into the lives of acro yoga partners from all across the globe.
NATURAL| 31
SPIRITUAL
MEDITATION MADE EASY: A SIMPLE GUIDE FOR NEWBIES Lately, meditation and all the amazing benefits that come along with it are getting more and more popular, so it’s more likely that you’ve already heard some of your friends talking about it. Lowered blood pressure, more energy, clarity of the mind and stress relief – who would ever mind that? Well, no matter the reason that convinced you to give meditation a try, this article is here to encourage you to take the first step. NATURAL | 32
First of all, forget about all those little doubts you might have. Meditation is something achievable for absolutely all of us; actually, it’s part of our nature. It’s about being aware, present and connected to your true and divine self. You just need to give yourself a little time and patience and do it on a constant basis. If you want to enjoy all the fruits of meditation, perseverance is really important, as it will help you internalize easier and more efficient the process of meditating and it will also help you turn it faster into a habit, thing that should be your ultimate amazing goal.
WELLNESS
Let go of expectations Some people will make meditation sound as this crazy, out of the body experience, where you become one with the Universe or even have some mind blowing revelation. While it is true that different people do experience meditation differently, in most cases, it’s all about calming the mind and body. So, let’s just focus on that for the moment. Just embrace anything that might or might not happen during your meditation practice, without any judgement. Don’t do it before bed or when you feel like sleeping A lot of people fall asleep while meditating, which can be easy to understand, regarding the fact that meditation does have a deeply relaxing dimension. Still, it’s not by far the most of what you can make out of it. Enjoy the full experience of just quieting your mind and then moving on with your day, feeling lighter and blissful. Find a quiet spot Either it’s your bedroom, a park, a beach or even your office, as long as
Just embrace anything that might or might not happen during your meditation you’re not going to be bothered for a couple of minutes and you’re able to sit comfortably, you’re all set. Now all you need to do is find a comfortable position and go to number 4. Relax Once you found a comfortable position – you really shouldn’t fuss about sitting perfectly in a lotus pose, feel free to sit on a pillow, a chair or straight on the floor, just don’t lay down, as you might fall asleep –, close your eyes gently and relax. Nothing should feel forced, try to feel at ease just sitting there, in a comfortable position, with your back straight, your hands on your knees and your eyes softly and naturally closed.
NATURAL| 33
WELLNESS Then follow it as it gets out. This process of conscious breathing is wonderfully relaxing and beneficial for your body. Start with a few deep breaths and then let the breath become natural. Notice the thoughts and let them go While you’re meditating, thoughts might come in and out of your mind. Don’t blame yourself for that or try to fight it and quiet your mind, by all means. It is something completely natural and your goal shouldn’t be to quiet your mind, but make friends with it. As you remain calmed and relaxed, just notice any thought that might show up, without lingering to it. Just notice as it comes and it goes.
It’s way easier to start with around 3-5 minutes every day, than go straight for a 30 minutes session. Be patient!
Take your time and enjoy the journey of your spiritual growth It’s way easier to start with around 3-5 minutes every day, than go straight for a 30 minutes session. Be patient along the way and don’t get discouraged or frustrated if something doesn’t go as
Focus on your breath Being aware of our breath and following it through the body is one of the most effective and amazing tools we have to quiet the mind and return to present moment. Just think about this, you don’t need to remind yourself to breath (fortunately), you didn’t learn how to breath when you were a baby. Breathing has to do with a higher intelligence and it flows naturally and effortlessly, as it keeps us alive. Follow it, as it enters your body through your nostrils, then it goes into your throat, then into your lungs and belly.
NATURAL | 34
planned or imagined. It’s all part of the process, so try to enjoy it as much as you can and be proud for taking the time and effort to evolve, there’s nothing you can do wrong about it.
SPIRITUAL
CURE INFLAMMATION WITH AYURVEDA Inflammation seems to be the root of almost all diseases, according to many researchers, such as Alzheimer’s disease, cancer, cardiovascular disease, diabetes, high blood pressure, high cholesterol.
What makes Ayurveda different from the modern medicine and more efficient, too, besides finding the solutions in nature, is its holistic approach, based mainly on two principles: the mind and the body are inextricably connected, and nothing has more power to heal and transform the body than the mind. Basically, Ayurveda’s healing system does not limit to
Arthritis, for instance represents the inflammation of the joints. Instead of taking medicine to reduce joint pain, it would so much effective and beneficial to reduce inflammation in the body.
healing a disease, its main focus being awareness and balance of the mind, expanded to the body. Inflammation can be triggered by a lot of things, starting from stress to a poor, unbalanced diet. NATURAL| 35
SPIRITUAL
Only eat nourishing, healing food You should forget about dead or unhealthy foods, which lack any healing properties for your body, like sugar, white flour, starch, processed foods, meat, dairy and GMO foods. They have all been shown to cause inflammation – the cause of any disease. Focus, instead, on aliments high in phytonutrients, healing compounds, anti-inflammatory agents, vitamins and minerals. You can find all these in plant-based foods. In order to ensure you’re providing your body all the needed nutrients, simply try to include a large variety of colors and tastes in your daily diet,. Another important Ayurvedic aspect, when it comes to food, is how you’re eating it. Make the best out of your every meal and always sit down to eat.
Enjoy the benefits of Ayurvedic herbs
Eating in front of the TV or computer is actually a very bad habit for your
Herbs play a very important role when it comes to the
digestion and you should get rid of it.
Ayurvedic healing philosophy and they are used for many reasons: to maintain overall health, to boost immunity,
Turn meditation into a habit
support mental clarity and focus, to relieve stress, to improve digestion, to protect the body from toxins and
Take a few minutes every day to sit in
support the detoxification process, and to support innate
silence and meditate. From clarity of
healing processes. Here are some great Ayurvedic herbs,
the mind and balance to lowered
extremely beneficial for your health:
blood pressure and stress relief, it will only make your life better. Try
• Turmeric: one of Ayurveda’s true treasures, turmeric is an
different types of meditation and
anti-inflammatory, anti-carcinogenic, anti-microbial and
mindfulness practices and find the
hepato-protective root that is used as a cure-all. Turmeric
ones that work best for you. Anyhow,
has also shown amazing antioxidant activity and is more
keep in mind, there is no wrong way
effective than taking rheumatoid drugs or anti-
of meditating. As Deepak Chopra said,
inflammatory drugs for relieving pain.
“If you’re doing it, you’re doing it right”.
NATURAL | 36
SPIRITUAL • Holy basil: considered sacred by many people in India, it has antimicrobial, antifungal, antiinflammatory, antipyreti, and analgesic properties and is also known for its ability to reduce stress. • Brahmi: this plant is an amazing tonic for the brain (funny thing, its leaves actually look like the brain) and it also balances the left and right hemisphere of the brain and decalcifies the pineal gland. Besides that, brahmi removes toxins and blockages from the nervous system. It helps with depression, enhances intelligence and improves memory and concentration. Incorporate Ayurvedic herb in your daily diet and use Ayurvedic oil
Things like meditation, pranayama and breath centered awareness or simply detachment will help you be more balanced and stay away from drama.
massages, like the Mahanaranyan oil, which contains no less than 54 Ayurvedic herbs. Eliminate your stress factors Either we’re talking about toxic relationships, violent movies or nonstop notifications on your phone, try to be aware of the impact that things
• Ashwaganda: this pinnacle
like that have on you. Realize how
rejuvenating Ayurvedic herb is best
they make you feel.
known for its ability to promote energy and stamina without stimulating the heart. As a bodybalancing herb, it also addresses insomnia. • Ginger: the medicinal properties of this root are vast from everything to stomach problems to joint pain. It is also anti-inflammatory and antioxidant and it can increase joint mobility and relieve pain.
NATURAL | 37
FOODIE ASTROLOGIST ARIES
GEMINI
Yay: eggs, black olives, asparagus, fruit juices, broccoli, spinach, beans, lettuce, walnuts.
Yay: tangerines, cucumbers, dill, snap peas, plums, oranges, raisins, lettuce, carrots, almonds, celery.
Nay: spicy food, salt, alcohol.
Nay: coffee, refined sugar, root vegetables.
TAURUS
CANCER
Yay: avocado, potatoes, coconut milk, baby peas, cranberries, cucumbers, spinach, onions, beans.
Yay: lobster, pine nuts, zucchini, peaches, coconut, rice, oats, bananas, seaweed, cabbage, beets, pumpkins.
Nay: rich and heavy food, excess of carbohydrates.
Nay: oily foods, salt, sweets, refined sugar.
NATURAL |Â 38
ASTROLOGY
LEO
SAGITTARIUS
Yay: tomatoes, corn, watermelon, sunflower seeds, whole grains, apples, pears, oranges, root vegetables.
Yay: broccoli, squash, plums, pecans, dates, whole-grain cereals, olives, root vegetables, pears, apples, oranges.
Nay: spicy food, dairy products.
Nay: spicy foods, sweets, refined sugar, alcohol.
VIRGO
CAPRICORN
Yay: grape tomatoes, fresh figs, raspberries, shrimp, string beans, almonds, lemon juice, sprouts, teas.
Yay: rice, fruit salads, fruit juices, corn, flaxseeds, vegetables with spices, sprouts, teas.
Nay:Â spicy foods, chocolate, rich and heavy foods.
Nay: rich and heavy foods, chocolate.
LIBRA
AQUARIUS
Yay: apples, walnuts, scallops, fennel, capers, pomegranates, steamed vegetables, grapes, raisins.
Yay: brussels sprouts, parsnips, chestnuts, tofu, wild rice, parley, ginger, carrots, pears, apples, dates.
Nay: spicy food, salt, alcohol.
Nay: coffee, yeasty foods, refined sugar.
SCORPIO
PISCES
Yay: pumpkin, oysters, artichokes, mushrooms, beets, dark chocolate, coconut, lentils, black cherries, green salads, fruits.
Yay: flounder, eggplant, lentils, sweet potatoes, honey, pears, wheat, oats, seaweed, beans, natural sugars, steamed vegetables.
Nay: oily foods, yeasty foods, salt, refined sugar.
Nay: coffee, oily foods, asparagus, salt, sweets, refined sugar.
NATURAL |Â 39
T H E
H E A L T H I E S T
C A N
B E
I S
B Y
Y O U
L O V I N G
NATURAL \ AUGUST 2017 \Â A HIDDEN NATURE PUBLICATION