Must-Do Exercises for the Bum

This weekend I was able to read a few books, go out with some friends, and find a new exercise video that I am obsessed with. Sometimes, our bum muscles (or any muscle) gets use to a certain workout routine and we stop feeling the results we are so use to. This has been happening to me recently and I have, therefore, been on a quest to find new exercises that will work my muscles in new ways. Enter this workout for the bum. I have become completely addicted to this workout and my muscles are still hating me for that.  

Maybe I am a bit inept when it comes to bum exercises, but there are a few in this video that I have never seen/done before. By the third Lunge to Arabesque my bum was killing me and I knew that this would soon be a new favorite routine. It has since been done on Friday, Saturday, and Sunday and the results have been intense. Between these new-found favorite lunges and the rest of the video, your legs and bum will not know what hit them. This 20-minute workout gets to those tiny muscles on the back of the leg and the inner thigh that support our bum when fit, or let it fall to flatness when not. These muscles are notoriously difficult to work but, hopefully, we have found a secret weapon for our own personal gravity defiance. Enter super-epic, Ricky-esqu winner's music as we celebrate.

After building up a solid sweat and a nicely increased heart rate with this workout, I went on to do the Yoga for Sinus Congestion flow we talked about last week. It seems that things are still blooming here in Florida and my sinuses are still trying to block-out anything external, including air. Silly sinuses...  

If you really want to do some major leg workouts, try adding this workout routine to my new favorite. Good luck, I believe in you.  

5 Surprising Uses for Aloe

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It is no wonder that aloe has been used for medicinal purposes in Egypt since 3,000 BC. Aloe has over 75 nutrients, 12 vitamins, 200 enzymes, 20 minerals, and 18 amino acids- quite a bit more than your average succulent! Raw aloe, straight from the leaf, is the best way to get all the benefits out of the super plant. This extraction method can be used for internal and external purposes. If you have ever gotten a sunburn, you know that soothing sunburnt skin is one of the most common ways to use aloe. But, there are some equally beneficial and slightly more unexpected ways to use this super plant that rank as high on the super foods list at blueberries and pomegranates. 

Ulcers

One of the greatest uses for aloe is to sooth burnt tissue, but this use is not for our skin alone. Aloe works the same on our internal tissue as it does externally. When digested, it aids in healing any burnt tissue of the esophagus, stomach, and intestines. The healing property along with it's cooling effect make it great for combating heartburn, acid reflux, and ulcers. Aloe also aids in long-term recovery of burnt tissue by increasing the rate of healing and the pH levels in the stomach. This means that burnt tissue from ulcers or acid reflux will heal faster and be less likely to occur since there is less acid to combat.

Digestion

The intense amino acid and enzyme cocktail in aloe vera does a great deal for regulating our digestive tract and keeping down the bad bacteria count in our intestines. Aloe has over 18 amino acids and 200 enzymes. Combine this with the high mineral and vitamin count and you have a winning combination. This winning combination also does a great deal for cleaning our digestive tract. These de-clogging and bacteria killing qualities make it easier for our bodies to absorb more nutrients and, well, keep everything in proper working order... I think you know what I mean...

Colitis

Colitis is a disease that can cause inflammation and bleeding in the large intestines. Most cases of colitis result in discomfort alone, but some cases lead to nutritional deficiencies that can cause that can cause anything from skin and eye problems to liver dysfunction and anemia- yikes. Aloe works against this in the same way it decreases acid levels and heals tissue in our stomach and esophagus. In a recent study at the University of Michigan, participants who drank aloe gel twice per day found improvements in the symptoms of colitis including lowered inflammation and regular bowl movements. These results were found after 4-6 weeks use.

Energy

One of the vitamins aloe is over-flowing with is vitamin B12, a natural energy booster that creates energy but does not have that pesky sugar crash. When it comes to energy, B12 is the best way to get it. There are far fewer side effects than any other energy source and our bodies actually need it for proper function! Way better than caffeine.

Thank goodness, there are some great energy drinks on the market that use only B12 as there energy source because of how great it works. If you are a big energy drink fan, I highly recommend finding some of these, if you are not into energy drink but an extra kick sounds heavenly, grab some aloe water and have a ball! By increasing your vitamin B12 intake, you will also be aiding your brain. That's right, vitamin B12 has also been found to increase brain function. A better brain and higher energy, yes please! 

Psoriasis

It is pretty amazing, but aloe helps more with psoriasis than topical steroid cremes. Studies have shown aloe to reduce PASI scores by 7.7 points. This is much higher than the 6.6 points found with tradition steroid cremes. Although the plant leaves are most effective, you can also buy 70% aloe cream in most drug stores.

The Benefits of Cinnamon

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In ancient times cinnamon was considered a high commodity gifted to nobility and extremely expensive. At one point, cinnamon was actually priced higher than gold. That being said, it is no wonder that cinnamon does more than taste good. Cinnamon has multiple benefits and very few disadvantages or dangers in taking. Although most people today use cinnamon for flavoring food, the effects of it go far beyond a tasty spice. 

The cinnamon spice is harvested from the inner bark of a certain species of evergreen trees. Cinnamon sticks are mainly harvested in Asia through removing the bark from the slim evergreen branches and keeping it out to dry where the sticks curl up to become what we commonly see as cinnamon sticks, or quills. These quills are then cut and packaged accordingly. The type of cinnamon that we commonly see as cinnamon sticks is the Ceylon cinnamon, this type is much more expensive than its powder counterpart, the Cassia cinnamon.  

Both forms of cinnamon are rich in antioxidants along with coumarin, an anti-coagulant for blood. Cinnamon has also been found to help lower cholesterol, improve insulin response for those with type II diabetes, treat yeast infections, be an anti-inflammatory, improve proper heart function, and fight against harmful bacteria such as H. pylori, an ulcer forming bacteria. Cinnamon can also reduce allergies with the same potency of some OTC drugs. All of these benefits are partially due to the antioxidants found in cinnamon and partially due to cinnamon oil's natural cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol components.

New studies are also showing cinnamon to help with arthritis pain since it is an anti-inflammatory. This anti-inflammatory effect has lead to further research using cinnamon to fight Parkinson's disease, meningitis, and brain tumors. The ability for cinnamon to help with brain function, specifically Alzheimer’s is currently under research as well, although it has been shown to increase proper brain function after being ingested. According to research done at The University of Texas, cinnamon also has anti-cancer properties, stating that it reduces the cancer cell's ability to proliferate.

Along with all of the positive possibilities cinnamon holds, there are a few negatives. High doses of cinnamon can damage the liver and burn the esophagus and lungs. This is most commonly seen during the cinnamon challenge. Cinnamon is extremely dense and absorbs moisture extremely fast. Most worst case scenarios of inhaling cinnamon include collapsed lungs. Although I have never personally wanted to complete the cinnamon challenge (what, vomiting cinnamon does not sound like fun?) I am way more deterred since it can cause damage to my lungs, or even, create a permanent cough. For healthier ways to get your daily dose, try mixing 1/2 to 1 teaspoon cinnamon into hot water, tea, or coffee.

Here are a few more interesting articles and fun reads on cinnamon and it's benefits:  

Cinnamon is One of the World's Healthiest Foods 

Livestrong article on cinnamon and arthritis 

WebMD overview of cinnamon 

Yoga for Allergies

I am feeling a bit under the weather today. Hopefully, it will pass by tomorrow, but in the mean-time, I will be trying out some of these flows. The pollen and allergens here in Florida are pretty bad right now. Something is blooming and almost everyone I know is feeling it. If you are having some pretty bad sinus issues as well, these three yoga flows may help you get a clearer head and bring your daily tissue count down.  

Tara Stiles Yoga for Allergies

Tara Stiles goes over some quick breathing techniques that will help with allergies and congestion. These are all pretty common breathing techniques, but it is nice to have them all together in a simple, 2-minute video. 

Yogamazing Yoga for Fatigue

Feeling tired and achy goes hand-in-hand with feeling sick. This flow will help wake the body up with a flow that helps energize and fight fatigue. It is a quick flow that lasts about 15-minutes and goes over some simple, beginner poses. If you are already under the weather, this flow may be a bit intense for you, but it is great for a person who is just starting to feel the effects of an illness.  

Yogamazing Yoga for Sinus Congestion

This flow is not for allergies alone, but the breathing technique and yoga flow make it perfect for allergy sufferers. The entire flow is about 15-minutes long. The flow starts with a breathing exercises, then slowly moves to some easy flows that will help open the sinuses. It is a super simple flow that almost anyone feeling under the weather can do.