More Yoga Strategies for Anxiety Relief

The Dr. Kataria school of Laughter Yoga has received much exposure over the past few years because of the medicinal benefits of laughter. laughing strengthens your immune system and reduces anxiety.

Dr. Madan Kataria is on to something, as laughter could be combined with Pranayama sessions for maximum benefits. In life, there is a shortage of laughing. Unfortunately, too many people take themselves too seriously.

If you feel foolish laughing for 20 minutes a day for good physical, emotional, and mental health, you may want to consider laughing alone, or joining a Laughter Yoga club. The benefits of laughing are too good to miss out on.

Yet, the average adult laughs less than 20 times per day. children often laugh over 100 times in a day. No wonder so many adults and teens are so stressed out.

Laughter reduces stress, protects your heart, lowers blood pressure, and is a form of quick relaxation. You could watch comedies, or listen to comedy audio recordings on CD, while you are driving on your way to, or from, work.

If you want to avoid negative thoughts, you may want to reduce the time you spend watching the news or reading depressing stories in the newspapers. This does not mean you should avoid learning new things, but be selective about the type of information you read, watch, or listen to.

Good stories do appear on the news, but how many depressing stories will you have to mentally process before you find one. The old saying, Bad news sells, often applies. There are plenty of good magazines to read, radio stations to listen to, and television channels to watch, so be selective.

Copyright 2007 Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-book: "Yoga in practice," and a Free yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Yoga Zone Introduction To Yoga Beginners

Ten High-Protein Foods-Ten Tasty Solutions For High Protein Diets

1.1% Cottage Cheese: Berry High protein Frozen Whip (EASY)

(1) Combine cup cottage cheese, cup frozen raspberries, and 1-2 packets of artificial sweetener in a mini food processor

(2) Process until completely smooth, 2-4 minutes, eat immediately.

nutrition: 125 Calories, 19 g protein (72% of calories), 10 g carb, 5 g fiber 1 g fat

2.Frozen Chicken Breast Tenders: Make-Believe Wings Dipped in Blue (EASY)

(1) Cook 10 tenders in the oven at 350 for about 20 minutes until done

(2) Combine in mini food processor, cup cottage cheese, cup of fat-free sour cream and 2 Tbsp of hot sauce (or to taste)

(3) Cut up cooked chicken and combine with hot sauce mixture

nutrition (1/4 of recipe): 146 Calories, 26 g protein (75% of calories), 3 g carb, 0 g fiber 2.5 g fat

3. Chocolate or Vanilla Whey protein: Post work-out Dessert (EASY)

(1) Combine in mini food processor, 1 scoop (1 oz) chocolate whey protein, banana (frozen, cut into chunks), cup frozen pinapple, 1 tsp BCAA, 1 tsp creatine

(2) Process until completely smooth, consistency of cool whip

nutrition: 204 Calories, 25 g protein (49% of calories), 24 g carb, 2 g fiber 2 g fat

4.Canned Tuna: High protein, low Fat Tuna Salad (EASY)

(1) Combine one can tuna, cup fat-free sour cream, and 4 wedges babybel light garlic and herb cheese

(2) Optional: Also add 1 chopped celery stalk and 2 Tbsp chopped onions

nutrition: 381 Calories, 55 g protein (61% of calories), 14 g carb, 0 g fiber 9 g fat

5.Egg Substitute (Like Egg Beaters): low- Fat Roasted Vegetable Frittata

(1) Roast 3 cups chopped fresh veggies: onions, mushrooms, pepper, zucchini are all good.

(2) Spray cookie sheet with spray oil, place veggies in a single layer, salt, pepper, and sprinkle with balsamic vinegar and place in oven at 350 F for 30-35 minutes

(3) Combine one container of egg substitute (2 cups), roasted veggies, 2 Tbsp fresh chopped basil (or 1 Tbsp dried), and cup shredded 75% fat-free cheddar cheese

(4) Pour into small cake pan (sprayed with oil), cover with foil and bake at 350 F for about 30 minutes or until set in the middle.

nutrition (1/4 recipe): 126 Calories, 17 g protein (72% of calories), 8 g carb, 1 g fiber 2.6 g fat

6.Egg Whites (Fresh): Strangely Wonderful Egg White Foam Breakfast

(1) Microwave 1 cup frozen strawberries until hot, stir and add tsp of ground cinnamon and 2 packets artificial sweetener

(2) Combine in very clean glass bowl, 3 egg whites, 1/8 tsp cream of tartar; beat white into foam with hand mixer until stiff peaks form

(3) gently scoop into large frying pan, pre-warmed on medium heat and sprayed with oil, cover with lid (egg whites should not fill more than half the frying pan)

- Flip once bottom is set, about 1.5-2 minutes (this takes practice)

- Pour strawberry mixture over egg white and enjoy immediately

nutrition: 95 Calories, 11 g protein (55% of calories), 12 g carb, 3 g fiber 1 g fat

7.Defatted Soy Granules: protein-Packed Pancake

(1) Soak cup of soy granules in cup of egg whites or egg substitutes for 5 minutes

(2) Add 2 Tbsp of pancake mix, 1/8 teaspoon of baking powder, and 2 tsp fresh lemon juice

(3) Cook like pancakes

(4) top with mixture from # 6, if desired

*If soy granules are new for you, start slowly; they have LOTS of fiber!* Example of soy granules: http://www.vitacost.com/FearnSoyaGranules

nutrition: 264 Calories, 34 g protein (59% of calories), 28 g carb, 9 g fiber 2 g fat

8.Fat-Free Ricotta: Chocolate Freak (EASY)

(1) Combine in mini food processor cup fat-free ricotta, tsp vanilla extract, 1 Tbsp regular cocoa, and 2 packets artificial sweetener

(2) Process until smooth and enjoy immediately

nutrition: 144 Calories, 20 g protein (54% of calories), 13 g carb, 3 g fiber 3 g fat

9.97% Lean Ground Beef: Pseudo Chili (EASY)

(1) Combine in large soup pot: 1 lb beef, 1 can (14 oz) fire-roasted tomatoes, 1 large jar (24 oz or thereabouts) salsa, 1 can of black beans (well-rinsed), 1 can kidney beans (well-rinsed), red pepper flakes and hot sauce to taste

(2) Cook on medium heat for 1 hour and enjoy

nutrition (1/4 recipe): 394 Calories, 40 g protein (48% of calories), 52.5 g carb, 16 g fiber 4 g fat

10.Partially Defatted Peanut Flour: Peanut Sesame Salad Dressing (EASY)

(1) Combine: 1 Tbsp partially defatted peanut flour, cup low-calorie sesame ginger dressing and 1 tsp sesame seeds

(2) Pour over high-protein salad

Other uses and explanation of Partially Defatted Peanut Flour:

http://www.jeanjitomir.com/6.html

nutrition: 79 Calories, 1 g protein, 4 g carb, 1 g fiber 7 g fat

(c) Jean Jitomir 2007

Jean Jitomir is a registered dietitian, cooking school instructor, natural light weight bodybuilder and Exercise nutrition PhD student. Read more about her at http://www.jeanjitomir.com

Yoga Home Study Certification