Blog Tagged "Health & Wellness"

Health & Wellness

Yoga – health benefits and beginners guide

Yoga is booming all around the world because of its incredible health and wellness benefits. It’s been scientifically shown to help weight management, bronchial asthma, hypertension, sleep quality and depression, just to name a few benefits.

If you sit for long periods in the day and don’t move enough, yoga could be the perfect activity for you, it is easy to get started, low impact and highly enjoyable.

What are the benefits of yoga?

There are too many benefits to mention, however here are some outcomes you can expect if you start practicing yoga:

It’s a great workout – you will build long, lean muscle, get stronger in your core and back (back pain prevention) and build arm strength. Many yoga postures combine physical strength with flexibility which makes it a unique way to work out.
Weight loss/management – because you are building muscle mass (muscle burns calories), it will help you lose and maintain your ideal body weight
Less stress and anxiety, better mood – practicing yoga regularly assists in increase of the “feel good” hormones and chemicals (dopamine, serotonin, oxytocin, endorphins) in our system. You might experience this as the “yoga bliss” at the end of your practice.
Improve your posture – as your muscles get stronger and more flexible, your posture will improve visibly. As a side effect, you might notice how better posture correlates with better mood and higher confidence and it looks great!
You will breathe better – in yoga, you will learn breathing techniques that will allow you to take longer, deeper breaths. That’s beneficial not only for increasing lung capacity and your oxygen intake but also for stress and anxiety management.
Yoga and meditation will help you process everything that goes on in your life. You will learn to quiet your mind, allow time for healing and restoring (not just of the body, but also the mind), and to simply turn off

Always wanted to try yoga but not sure where to start?

Even though the roots of yoga date thousands of years ago in India, yoga is now booming all around the world due to its proven health and wellness benefits.

Which type of yoga is best for me?

There are many styles of yoga, most of which are suitable for beginners. I’m going to focus on the three most popular types, as you are most likely to encounter these at your local centre. With so many yoga styles and approaches it is easy to get overwhelmed, but don’t let that put you off and never feel intimidated by seasoned yoga practitioners, everyone at some point took their first yoga class!

Hatha Yoga – Great for practitioners of all levels and ages, hatha practice is the original physical yoga practice. Hatha classes are structured around seated, standing, balancing, and restorative poses and the slower pace of the class makes it a great choice for those just starting with yoga. Practicing Hatha will give you a basic knowledge of yoga and will prepare you for all other kinds of yoga.
Restorative/Yin Yoga – The mellow, restorative practice is designed to calm the body and mind while opening up tight areas, working with breath, and relaxation techniques. Yin is a bit more intense as it stretches the connective tissue around our joints and the nature of the practice is passive – poses are held for up to 5 minutes. Both suitable for beginners and people who need to increase flexibility, relax, or for those seeking injury recovery.
Vinyasa/Power Yoga – Suitable for intermediate students, the dynamic vinyasa and power focuses on building strength, core conditioning, and greater flexibility. Ideal for sculpting the body, building stamina and focus, and deepening one’s practice. Often sought after by athletes and those who like to work hard, power and vinyasa will help you get in shape.
Hot Yoga – Practiced in heated room (38 – 42 degrees), hot yoga is suitable for beginners to advanced but might not be recommended for those with history of heart disease, high or low blood pressure or tendency to get dehydrated or dizzy easily. Hot yoga assists with building strength and focus as well as flexibility and has great detoxifying benefits for your body and mind. Poses are held static which allows time to learn proper alignment and modifications.

201605 Barboar Yoga sitting cross legged pose near sea

Where to begin?

Ask your friends and family if they can recommend you a yoga studio. It’s always more fun (and less nerve wrecking) to go with a friend the first time.
Search on the internet for local yoga studios that offer beginner classes or workshops.
Don’t be afraid to ask – contact your closest yoga studios and let them know you’re a newbie looking for a class that will suit you. You will find that yoga teachers are more than happy to chat with you about class recommendations.
Let your teacher know of any health issues you might have. That will ensure that you will be well looked after in the class and the teacher will offer you modifications. If you have any serious health concerns, talk to your doctor before starting a yoga practice.

What to wear

Dress in comfortable stretchy clothes that are not too loose. Yoga is practiced barefoot.
Get a yoga mat – most studios have mats for hire and for sale. Yoga mats are also for sale online and in most sport shops.
Hydrate and don’t show up hungry. Especially if the class is practiced in a heated room – please make sure to hydrate well before the class and have a light snack (not a heavy meal) 60 – 30 min before the class

Attitude

Be open-minded – Show up for your first class with an open mind. Trust the instructor, trust in the process and in your own abilities. Don’t be afraid to look around if you are not sure what you’re supposed to do. Ask the teacher questions after the class if you are unsure about something.
Go to your second class. Even if you didn’t fall in love with yoga at first sight, give it another try. Most people fall in love with yoga gradually. When you become more flexible and your balance improves you will feel more and more graceful and strong – everyone gets better with practice. Yoga is all about practice and patience.

Yoga studio, gym, or online class?

There are a lot of free and paid resources on the internet. Online classes are great, however, if you are just starting with yoga, I’d recommend you go to a yoga class initially as the teacher can ensure you are doing it all correctly. Going to a yoga studio is also a wonderful way to be social, make friends and stay motivated.

If you are a gym member, you might find a class there. The environment might not be as relaxing and spa-like as a yoga studio, but it just might fit your schedule and budget better.

So go ahead, give yoga a go and start reaping the rewards!

– Barbora Plzakova, a yoga teacher & blogger

Health & Wellness

Target your gut health with Nutritionist Ashleigh Feltham

TARGET YOUR GUT HEALTH USING ORGANIC GREEN TEA

https://www.facebook.com/QiTeaAustralia/videos/324777334768313/

The wonderful Nutritionist and Dietitian Ashleigh Feltham from Feed Your Future Dietetics – who collaborated with Qi on some of the blends in our new Coles range – has been kind enough to talk us through how our three Coles blends DETOX, SLIM and DIGESTIF can work together to help your gut health.

Hi everyone, I’m accredited dietitian and nutritionist Ashleigh Feltham from Feed Your Future Dietetics. Today, I’m talking to you about how to target your gut health using organic functional tea.

You’ve probably seen this tea before in Coles, Woolies or organic shops. Qi Detox Tea has been one of Australia’s most popular natural cleansing tea for years.

Qi introduced two new blends – Qi Slim and Qi Digestif – to create a program of teas that target your gut health.

As Qi’s representing Nutritionist and Dietitian, I collaborated with the team in Melbourne on some of these tea blends. These three teas together have you covered through the day. We can use Detox for cleansing in the mornings with milk thistle and dandelion root. It’s interesting that Qi Detox is the only detox tea on supermarket shelves with functional ingredients like these.

Then we have Qi Slim to boost metabolism and curb appetite in the afternoon, with warming spices and oolong tea that kick start a process called thermogenesis in your body.

And to finish the program off, just launching is Digestif with its mint leaf, star anise and ginger to help reduce bloating and aid digestion after meals.

Fair trade, organic, and I think they all taste pretty great. This cleansing program is launching exclusively in Coles this week. Grab one of each and let us know what you think by reviewing on Facebook!

Detox, Slim and Digestif are available at Coles nationally.

Ashleigh Feltham, Accredited Practising Dietitian and owner of Feed Your Future Dietetics believes everyone deserves to live a life of health and wellness. Ashleigh holds a Masters of Nutrition and Dietetics and a Bachelor of Human Nutrition. To learn more, visit http://feedyourfuturedietetics.com

Health & Wellness

Green Tea For Cold & Flu

RESEARCH INTO THE COMPOUNDS IN TEA SHOW THAT WITH REST, HEALTHY FOODS AND BALMY TISSUES, YOU CAN BEAT A WINTER COLD FASTER THAN EXPECTED

Here’s the quick science: thanks to the polyphenols, catechins and flavonoids found in green tea, which can not only help protect tissues from infection and boost immune response to infectious agents, but they may also directly kill certain bacteria, viruses and fungi.

Green tea is also full of amino acids that help to influence the brain’s chemistry at points of stress… and with the fast paced lifestyles we lead, being out of the game due to cold or flu can be extremely stressful.

ADD LOCAL HONEY

Honey has antibiotic properties, and working together with tea, can really help soothe a sore and itchy throat.

AND A FRESH LEMON SLICE

As we know, Vitamin C is widely considered a main player in the defence arsenal against winter illnesses. Lemon gives a great boost of Vitamin C and adds a beautiful dimension to a warm cup of green tea.

CHOOSE A GREEN TEA WITH A BENEFICIAL BLEND

Qi Ginger Tea: Ginger is a wonderful natural anti inflammatory and gives a lovely warming sensation when drunk. Comfort in a cup for when you’re under the weather.
Qi Wellness Tea: Qi Wellness combines blueberry, pomegranate and hawthorn fruit for a range of antioxidants, and its lovely berry scent may even make it passed a stuffy nose
Qi Relax Tea: Cinnamon and cloves have been revered since before recorded history. Aside from the delicious warming taste of Qi Relax chai, cinnamon and cloves have traditionally been used in Ayurvedic and other traditional medicine to treat colds

Qi Teas are available in FoodWorks and IGA stores and in selected specialty retail stores.

Health & Wellness

Aging beautifully with Antioxidants

AGE GRACEFULLY, NATURALLY

Good diet, slapping on sunscreen, getting enough sleep, exercise and having a healthy mindset: these are the things in our control when it comes to aging. But where does the damage associated with aging come from, and how can you slow it down?

THE RUST: FREE RADICALS AND OXIDATIVE STRESS

The damage to your cells and DNA that we associate with aging is from oxidative stress made by free radicals. These free radicals damage your body’s cells and DNA and are linked to aging and disease (1, 2).

Imagine your body is like a car: when it is left to weather in tough conditions it begins to rust. Your body responds quite similarly to oxygen. This process, called oxidative stress, contributes to damage created by free radicals. Over your lifetime these free radicals cause your body to age (1, 2).
The good news is there are antioxidants (think Rust Guard) found in foods and beverages that can reduce this oxidative damage from having such an impact on your body and can promote a healthier and potentially longer life.

WHERE CAN YOU FIND ANTIOXIDANTS?

There is no magic antioxidant that fights all free radicals. A combination of many different antioxidant types are needed to keep the oxidative stress from damaging your body. Some you may be aware of include vitamins such as vitamin C, E and selenium.

As mentioned above, the best sources of antioxidants are in whole foods like fruits, vegetables and whole grains, and in drinks like tea and coffee (3). Green tea is one of the best sources because it contains particular phytochemicals which are incredibly beneficial: catechins, epigallocatechin, epicatechin gallate, and epigallocatechin gallate and caffeine (4).

Even if you’ve never heard of a single one of these before (besides caffeine), believe me – you need them.

Like different fruits and vegetables, teas have different levels of various antioxidants. Green tea has higher amounts of catechins (one of the powerful polyphenol antioxidants) compared to black and oolong tea. A cup of green tea roughly contains 250–350 mg tea solids, of which 30–42% are catechins and 3–6% caffeine (5, 6).

Based on scientific studies, the antioxidants and phytochemicals in green tea suggest there is a link between green tea and decreased risk of multiple cancers (7, 8). Other benefits that are supported in scientific research include reduction to the risk of diseases like metabolic syndrome, cardiovascular disease and neurodegenerative diseases (9).

WHAT CAN YOU DO TO INCREASE YOUR ANTIOXIDANTS?

Drink green tea daily for both antioxidant properties and to meet the fluid needs of your body.

Try including tea at regular intervals throughout the day. A study showed the antioxidant effects from green tea happened an hour after the tea was drunk. Remember, we’re avoiding ‘rust’ so enjoying this beverage throughout the day will help keep your body covered for more hours. If you’re nervous about bitter green teas, we’d suggest trying our naturally sweet Eloments Summer Orange green tea blend.
Eat a rainbow of fruits and vegetables.

Each different colour shows you that it contains different antioxidant and phytochemical properties. Aim to eat 2 serves (300g) of fruit a day, which equals one larger piece of fruit (think an apple, pear or orange) and two smaller pieces (like plums, peaches or a cup of diced fruit). You can mix it up on occasion with a no-sugar juice, but whole fruit is better in general (12).
Watch your vitamin C.

This universally important vitamin can be found in strawberries, green capsicums, citrus fruits and white potatoes, and is in many of our Eloments blends extracted from organic Amla berries (11)
Include whole grains in your diet like quinoa, brown rice, pasta, couscous and seeded breads.

When making a plate, whole grains should be around a quarter of the plate to meet your body’s needs.

SO HERE’S WHAT WE’RE SAYING:

Eat a balanced and varied diet from foods like fruits, vegetables and whole grains as well as beverages rich in antioxidants and phytochemicals like green tea.

Free radicals are a part of the ageing process but you do have some control over the rate and effects of these free radicals, and the oxidative stress your body is put under every day.

Antioxidants (Rust Guards) are how you can keep your body working smoother and longer through regular maintenance to help maintain the health of your body, both now and into the future.

References:

Diplock AT, Charleux JL, Crozier-Willi G, Kok FJ, Rice-Evans C, Roberfroid M, et al. Functional food science and defence against reactive oxidative species. The British journal of nutrition. 1998;80 Suppl 1:S77-112.
Jacob RA, Burri BJ. Oxidative damage and defense. The American journal of clinical nutrition. 1996;63(6):985s-90s.
Liu RH. Health-promoting components of fruits and vegetables in the diet. Advances in nutrition (Bethesda, Md). 2013;4(3):384s-92s.
Seeram NP, Henning SM, Niu Y, Lee R, Scheuller HS, Heber D. Catechin and caffeine content of green tea dietary supplements and correlation with antioxidant capacity. Journal of agricultural and food chemistry. 2006;54(5):1599-603.
Khokhar S MSTp, catechin, and caffeine contents of teas commonly consumed in the United Kingdom. J Agric Food Chem. 2002 [cited 2007 20 July];50:565-570. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/11804530.
Henning SM F-LC, Lee HW, Youssefian AA, Go VLW, Heber D. Catechin content of 18 teas and a green tea extract supplement correlates with the antioxidant capacity. Nutr Cancer. 2003 [cited 2007 20 July];45:226-235. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/12881018.
Yang CS, Wang X. Green tea and cancer prevention. Nutrition and cancer. 2010;62(7):931-7.
Green tea extracts for the prevention of metachronous colorectal adenomas: a pilot study. Shimizu M FY, Ninomiya M, Nagura K, Kato T, Araki H, Suganuma M, Fujiki H, Moriwaki H Cancer Epidemiol Biomarkers Prev. 2008 Nov; 17(11):3020-5.
Chen ZM, Lin Z. Tea and human health: biomedical functions of tea active components and current issues. Journal of Zhejiang University Science B. 2015;16(2):87-102.
Rietveld A, Wiseman S. Antioxidant effects of tea: evidence from human clinical trials. The Journal of nutrition. 2003;133(10):3285s-92s.
Slavin JL, & Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), 506–516. http://doi.org/10.3945/an.112.002154.
Health AGDo. Australian Dietary Guidelines Australia: Australian Government National Health and Medical Research Council; 2015 [updated 27/07/2015; cited 2017 10/01/2017]. Available from: https://www.eatforhealth.gov.au/food-essentials/five-food-groups.
International W. Dietary supplements For cancer prevention, don’t rely on supplements London: Continuous Update Project; 2016 [updated 2016; cited 2017 9/1/17]. Available from: http://www.wcrf.org/int/research-we-fund/cancer-prevention-recommendations/dietary-supplements.

Health & Wellness

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Yoga – health benefits and beginners guide

Target your gut health with Nutritionist Ashleigh Feltham

TARGET YOUR GUT HEALTH USING ORGANIC GREEN TEA

Green Tea For Cold & Flu