Vitamin D Breakdown

Vitamin D Breakdown

Vitamin D deficiency is becoming more and more common. We probably know of at least one friend who has been diagnosed as deficient by their doctor but why does it occur so frequently and is it something we need to worry about?

What is Vitamin D?
Our bodies naturally produce Vitamin D when we’re in the sun as our skin responds to sunlight. It’s a vital vitamin that helps our bodies regulate calcium and phosphorus uptake as well as facilitating normal immune function. This helps us maintain strong bones, muscle and overall health.

How much Vitamin D do I need?
Adults require 5 micrograms of Vitamin D until about aged 50, after which we need about 10 micrograms which then increases to 15 micrograms at 70 years and older. Children need 5 micrograms until aged 18.

What happens if I don’t have enough Vitamin D?
Vitamin D deficiency can lead to Rickets (soft bones) in children and Osteoporosis in adults as Vitamin D helps our bodies absorb Calcium. Studies have also linked other illnesses to Vitamin D deficiency including an increased risk of Cardio Vascular Disease, increased risk of cognitive impairment while children can experience severe asthma.

Vitamin D has also shown to have a potentially protective role. Some studies show that Vitamin D could play a role in preventing and or treating type 1 and 2 Diabetes, multiple sclerosis and hypertension.

Where do I find Vitamin D?
While some foods have Vitamin D, they usually don’t have nearly enough for our daily recommended amount. Foods such as fish, eggs and margarine (with added Vitamin D) are good sources, but still don’t contain enough for us to get our daily required amount. The best way to make sure your body has enough Vitamin D is to head outside.

Of course this needs to be done being sun smart, as the same UV rays that provide our bodies with Vitamin D can also cause skin cancer. Here in Australia you only need about 5 to 10 minutes of sun exposure in summer. Avoid times when the UV is at it’s highest, so early morning is best. While banned in Australia, I know some countries still allow sun beds or tanning beds. Never use these period as they increase your risk to develop skin cancer. Rather spend a few minutes outside first thing in the morning watering the plants or enjoying a cup of tea. Don’t spend extended periods in the sun as this will increase your risk of developing skin cancer. Chat to your Dr to see what they recommend first.

Supplements?
If going in the sun for a few minutes isn’t an option for you, your Dr can recommend some supplements for you to take. First consult your Dr before you start taking Vitamin D supplements as taking too much can lead to some unpleasant side effects. Most people don’t require supplementation though, so chat to your Dr to see if they think you require supplementation first.

Who’s at risk for Vitamin D deficiency?
There are several factors that can increase your risk of developing Vitamin D deficiency.
These include:
– Being indoors most days
– Having more melanin in your skin
– People who wear clothing that cover their whole or most of their body
– People who take medication that can affect Vitamin D metabolism
– Being obese
– People with a disease or disability that affect Vitamin D metabolism such as renal disease, end stage liver disease and fat malabsorption syndromes such as coeliac disease, cystic fibrosis and inflammatory bowel disease.

Summary:
– Vitamin D can be found in some foods such as fish, eggs and margarine and milk products to which Vitamin D has been added, but isn’t enough to meet our daily requirements.
– Sunshine is a great source of Vitamin D, but be sun smart.
– Supplementation can be a great option for people who can’t go out in the sun and expose their skin to UV. Talk to your Dr about supplementation if you fall into that category.
– Several factors can put you at risk for developing Vitamin D deficiency.
– Vitamin D is essential for strong, healthy bones, muscles and an immune system.
– If you think you’re at risk of a Vitamin D deficiency, book an appointment with your Dr so he can schedule the correct tests for you.

A Safe, Healthy Halloween

A Safe, Healthy Halloween

This year’s Halloween celebrations might be looking a little different than usual. With Covid-19 it’s important to keep everyone safe, which means going trick or treating might not be an option where you live. Parents are also worried each year about the amount of lollies (or candy if you’re not from Australia) kids consume during the night.

This year I thought I’d share some fun Halloween activities and sugary alternatives for you to try. Who knows, maybe you’ll start a new family tradition?

Activities:
Kids (and those young at heart) love to go trick or treating, but unfortunately this year going door to door might not be the best option. That doesn’t mean the kids need to miss out on the fun. Let the kids still dress up in their costumes and decorate a designated area (either inside or outside) where they can enjoy some fun activities. If you have some close friends or family in your bubble invite them around to join in the fun if rules allow, alternatively set up an online Halloween party.

One of the tradition activities for Halloween is bobbing for apples. Get a big enough plastic container for each child and fill it with water and some apples. You can even add some for the adults too.

Create a little scavenger hunt through your home or your garden and hide some treats. A good mix of healthier home made options with some of their favourite sweets is a good idea. They get to go on a little adventure, have fun in the process and get their delicious treats.

Set up a Halloween movie night. After finishing finding their treats, why not watch some of their favourite Halloween inspired movies. Popcorn is also a much healthier alternative to the bags full of lollies they’d normally bring home.

Organise socially distancing trick or treating with your neighbours or friends. Set up a little treat station with small paper bags filled with delish treats for the kids. When they pop round, you can still see and chat to each other from a safe distance and each child can take one little bag with their treats inside which is a much more hygienic option. Arrange a time so slot for each neighbour or friend so all the kids get the opportunity to go trick or treating.

Treats:
Why not make a Halloween themed dinner? There are so many creative and amazing recipes out there, but you don’t need to make it complicated. Some home made pizza with healthy toppings to make a spooky picture work just as well. I’ve made some stuffed carved capsicums before (wish I could say it was for kids, but it was for me. Grownups can love Halloween too) and I’ve also seen some a great idea for healthy, batty nachos. You can use the linked recipes as inspiration and make your own healthy creations.

Another great option is to make bliss balls and then use thin liquorice or pretzels as the legs. The Internet is filled with some amazing, creative and easy recipes on how to create both sweet and savoury Halloween meals and treats that will appeal to everyone. Prevention has a list of awesome recipes here.

Naturally the kids will be disappointed if they don’t get any sweet treats. There’s really no need to worry about a little indulgence one night of the year. Provided they eat a healthy, balanced diet most of the time, having the odd night where they get to enjoy some of their favourite treats won’t be the end of the world.

The Switch Witch:
This is a recent addition to Halloween and one I think is absolutely brilliant. Parents get their kids to swap a portion of their treats for a surprise gift. The gift is usually a book they’ve been wanting or a small stuffed animal or maybe a game. Nothing too expensive. If they don’t want to swap, then no present. Get them to leave the treats they’ve decided to swap somewhere that you can access easily and just swap it for their present before they wake up the next morning.

I hope this gives you a few ideas to start with for Halloween this year and inspires you to create a fun, safe and memorable day.

Book Review – How to be ultra spiritual

Book Review – How to be ultra spiritual

I have been laughing at JP’s videos for a while now. His satrical take on the yoga and spiritual community is often hilarious and is a good reminder not to take anything too seriously.

I decided I needed something easy to read during my long haul flights last year and thought this might be the perfect book.

JP leaves nothing out and pokes fun and pretty much everyone. Naturally I loved the chapter on yoga. Sometimes people in the yoga world can take themselves just a little too seriously, so it was quite funny reading through the stereotypes and how your yoga practice could make you ultra spiritual.

It does tend to get a little bit repetitive towards the end and I found myself wishing he wrote a shorter book as it would have kept things fresh. I did have a good few laugh out loud moments and giggles to myself.

If you’re someone who gets easily offended, this is probably not the book for you. JP leaves no religion, practice or wellness belief out which means everyone is getting made fun of, but it’s good humoured and a reminder that sometimes we just need to laugh at ourselves.

If you’re after an easy, fun read, I’d highly recommend it.

My Holiday Traditions

I have a confession to make. I absolutely LOVE this time of year. I grew up in a town that each year decorated our main street with Christmas lights and then closed the road for a few nights for a big Christmas market.

It’s also a time when schools break for summer holidays (at least for those of us in the Southern Hemisphere) so December was a time for a lot of excitement. Decorating our tree started as soon as my mom finally relented and I can still recall the smell of Christmas when I opened up the box with all the decorations.

I was also very lucky in that I had two Christmases. One of Christmas Eve and another on Christmas day (the benefits of German and Scandinavian ancestry). Naturally as I got older, fell in love, moved out of home and got married things changed a little. But it wasn’t until the Hubby and I moved across the ocean to another country when I realised what Christmas on our own would be like. We no longer had our usual traditions with our family, and it was time to adjust to Christmases with just the two of us. We have come to love this time of year where we get to spend time together as a couple, incorporating some traditions from our childhood while also creating new ones.

Going to the beach
While I grew up close to the beach, we never went there on Christmas day. We’d be busy catching up with other family members while the beach was usually packed with holiday makers from the north. However, since moving to Perth the Hubby and I now get up early and head for the beach first thing. It’s usually quite hot, so we enjoy a nice refreshing swim first thing and then head home to escape the heat (and usually the crowds that begin to arrive later in the morning).

Christmas Eve
I’m so happy the Hubby was keen for us to celebrate on Christmas Eve like I used to as a child. Instead of doing a big lunch and pressies on the 25th, I instead make us a delicious meal on Christmas eve. We have the Christmas lights going, some music in the background and after dinner, we get to open our pressies from the tomte (Christmas elves). Not only is it quite a nice, romantic evening, but it just feels more Christmassy doing it at night.

Christmas stockings
I never had Christmas stockings growing up. I do remember leaving my pillowcase out though. But Hubby’s family has Christmas stockings which sounded fun. His aunt made him his own personalised stocking when he was still quite young, and then she surprised me recently with a beautiful one of my own. We now make sure to hang them up even if we don’t fill them with gifts. They’re a nice reminder for Hubby of his childhood and I think they look gorgeous, although I usually make sure to at least fill them with delicious treats.

German Christmas carols
My grandfather gave me a tape (yep, that’s how old I am) of German Christmas carols for my first birthday. Believe it or not, I still have my tape, although it doesn’t always want to work 100%. Luckily I could track down the singer and the songs on Spotify! Christmas is saved! It’s not Christmas unless I’ve spend a few days singing along to my carols. It’s a tradition that’s been going for as long as I’ve been on this planet and while I admit the carols don’t appeal to everyone, they remind me of when I was little and how excited I was in the days leading up to Christmas.

Advent calendar
This is another more recent tradition for me. My grandparents had an advent candle. You had 4 candles in a wreath and would start to burn the first one of the fourth Sunday before Christmas. Each week closer you’d burn the next one. I now make my own advent calendars, usually with an educational but fun Christmas related fact inside it and a small chocolate or two. But those I have to keep in the fridge else they would melt!

Christmas movies
This is also a more recent tradition. Each weekend in December before Christmas we watch a Christmas movie. My favourites include Die Hard, Love Actually and Elf.

So while we’re usually away from family this time of year, it doesn’t feel like a lonely time for us. We usually Skype or call family members on Christmas day, but the rest of the time Christmas is a special time for us as a couple to connect, laugh and be together.

What are some of your Christmas traditions?

Try a little self-care this Festive Season

Aaah the Holidays. For some of us it means decorating the tree, getting all excited baking delicious treats and counting down the days until we get to celebrate, for others it can be a stressful and even lonely time of year.

Whether it’s seeing and spending time with family members you don’t see eye to eye, or whether it’s being far away from family or missing loved ones during this time, the Holidays can be anything but cheerful.

Luckily I have a few tips on how to turn this time of year into a special time for you to recharge and unwind.

Make time for yourself
This might sound quite obvious, but how many of us run around this time of year trying to do things for others only to find ourselves exhausted by the end of December? Book out some time in your calendar if needed, but make sure you have some time set aside to do something that you enjoy, that makes you feel happy or relaxed and that nourishes you.

Saying no isn’t a bad thing
We feel terrible saying no. We feel like we’re letting that person down. But sometimes politely saying no can be a good thing. If you’re feeling rushed and anxious with all the catch-ups, office parties and family get togethers this time of the year, why not decline a few invites? As long as it’s done in a polite way, there’s no reason people should feel angry or disappointed.

Keep moving
Exercise is a great way to get some happy endorphins to make you feel better, but your body will thank you too. For those of us in the Southern Hemisphere, it’s quite easy to head outside for a walk as it’s summer, but the Northern Hemisphere can be a little tricky. If the weather is terrible, put on one of your favourite songs and dance around the house to it. Try a yoga class (whether in person or online) or head out for a walk. Sometimes changing our environment is a great way to reset and improve our mood.

Do one special thing just for you
I’m not talking about things you do every day, I’m talking about doing something you love and enjoy but don’t often get the time for. Maybe it’s a luxurious bubble bath with a glass of wine and a good book, maybe it’s a coffee and morning swim in the ocean or your favourite movie with some homemade popcorn. It doesn’t have to be anything fancy or expensive, it just needs to be something special.

Log off
Yep, you heard me. Sign out of your social media, put the phone on silent and spend an afternoon (or day if possible) without checking everyone’s latest posts. Social media can often make us feel like we’re missing out, but the reality is people share a curated life. They rarely share the downs, and when they share the ups, often that’s even edited to show an altered version with some filters, strategic camera angles and clever wording. Real life is rarely social media worthy, so unfollow accounts that make you feel bad, and log out every now and then to just enjoy the present moment without any distractions.

Stop putting added pressure on yourself
Trying to force yourself to feel festive isn’t going to do the trick. Most likely, it’s just going to make you feel worse. Instead, accept that not everyone is into this time of year. Perhaps you love Halloween more, or Fridays, or your birthday, or any day but Christmas and that’s perfectly fine. You can still enjoy this time of year by shifting your focus. Find something else that you enjoy instead, like early morning beach walks (for us SH people.) or watching the snow fall while all being all warm and cozy inside (for you NH people). Maybe you just like having a day off to get round to doing some chores around the house, or having a nice sleep in for a change.

Know that it’s ok to feel what you feel
For those who have lost loved ones, or who are living far away from friends and family, this can be a lonely time of year. Instead of feeling like you have to force yourself to be happy, just sit with what you’re feeling and acknowledge what you’re experiencing. If you find that you’re really struggling, reach out to someone or one of the many amazing organisations. There’s no shame in admitting that this time of year is challenging and that you might need a little help getting through it.

So take time this Holiday to take care of you. It’s the best gift you can give anyone.

Book review – Namaste the Hard Way

I was looking for something easy and interesting to read when I came across this book by Sasha Brown-Worsham. I didn’t know anything about Sasha, but the book sounded interesting.

We follow Sasha on a journey as she reconnects with her mother through her yoga practice years after her mother passes away from cancer. Her mother was an avid yogini, something that rubbed Sasha up the wrong way as a teenager as all she ever wanted was a “normal” mom. She cringes from embarassment when her mom invites one of her friends to do yoga with them, she feels resentment towards her mother’s yoga practice as it takes up her mother’s time, even as she’s getting sick.

It’s a story of loss but also ultimately of understanding and reconnection. I didn’t expect to enjoy the book as much as I did and it even got me thinking about my relationship with my mom when I was younger.

Let me know in the comments below if you’ve read it and what you thought. Also, I’m always keen for book recommendations so please let me know which books you loved and think I might enjoy.

How to practice yoga with an injury

How to practice yoga with an injury

There will come a time in most yoga practitioners life when you will find yourself injured. This could be for reasons completely unrelated to yoga, overuse, overstraining, receiving a bad adjustment or just plain old bad luck.

So what’s a yogi or yogini to do?
Sometimes you can still continue to practice asana or the physical part of yoga just by modifying a few poses. Other times complete rest is the best option. As someone who has had a stubborn yoga injury as well as the unrelated bad luck of breaking my foot, I thought I’d share a few tips on what worked for me.

Rest
If the injury is very inflamed and very sore, sometimes it’s good to take a break from your physical practice and rest.

Some people immediately stop practicing. In some cases that’s necessary. Some injuries might be so inflamed that resting it completely is the best thing you can do before you start rehabilitation. Others work through the injury. I opted to work through the injury initially but it soon became apparent that all I was doing was making it more angry.

I went to see a physio therapist and followed his instructions to a T. After several months I still didn’t see any improvements and began to realise that while his treatment might have worked for others, my body wasn’t responding to it. I eventually found an amazing physio who has encouraged me to continue my practice, albeit modified while providing me with some exercises to help build up strength in areas my body is weak in.

Modification
When I broke my foot, the rest of my body was fine I just couldn’t put any weight on my foot for a while. This is where I modified my practice. I adopted a more restorative practice in the beginning, making sure to give my body some rest while it tried to heal.

Once the foot was feeling a little better, I began to modify by popping a block under my leg so I could come into Table Top. I still tried to keep off the foot so my focus was more on seated postures.

Once I could put some weight on it, I incorporated a few standing postures to help with my rehab and to build some strength back into that leg and foot. It was a slow process which changed daily depending on how the foot felt. The important thing is to listen to your body and your health professional.

Focus on the other limbs of yoga
There’s so much more to yoga than just the physical poses. See this as an opportunity to explore and deepen your pranayama (breathing) or meditation practice. When I broke my foot, my meditation practice was pretty sporadic, but it provided the perfect opportunity for me to learn how to sit each morning, even just for 5 to 10 minutes and meditate. Fast forward a couple of months and I now can’t imagine not meditating each day.

So don’t dispair and think you can’t practice when you’re injured. It’s all about listening to your body and adjusting your practice to suit your needs at that time.

5 Tips that helped ease my anxiety

I have always been an anxious person. As a child the feeling of my stomach doing flip flops, nausea and my throat closing up was all too familiar. Unfortunately, it got even worse as I got older. I am incredibly risk averse because I always fear the worst will happen. There are even days where I dread leaving the house, not because I don’t want to go out, but because I’m too anxious and worry something might happen to my fur-kids while I’m away.

I thought I was alone feeling like this, but it turns out anxiety is pretty common, especially in our fast paced world. So I thought I would share how I manage my anxiety and maybe you can find something that will also work for you.

Have a regular yoga asana practice
I have always heard people tell me that yoga worked wonders for their stress levels, better sleep and their anxiety, but to be honest I didn’t really buy into the whole hype. That’s to say, until I finally started practicing regularly. It’s didn’t make my anxiety disappear, but I began to notice the symptoms in my own body much sooner, which meant I could take action to make sure it didn’t get bad. I also found the movement quite calming which meant my anxiety was much less severe.

Meditate
Another one I used to roll my eyes at, but it seriously works for me. Finding that stillness, even just for 5 minutes each morning means I start my day calmer and much more relaxed. If I know I have a busy time coming up, or will need to do something out of my comfort zone I make sure to increase my meditation to sitting for longer, or practicing twice a day.

Pranayama
More specifically, Nadi Shodhana or alternate nostril breathing. During this breathing practice, you sit in a comfortable position and then breathe in through one nostril, close it off, open the other nostril with a finger and breathe out. You then breathe in through that nostril, close it off with your finger, open the other nostril and breathe out. Repeat until you’re done. I know it sounds a little strange but counting and focusing on the breath really helps to calm my body and allow me to focus on one thing, instead of all the worst case scenarios playing out in my head.

If you’re unsure how to practice Nadi Shodhana, I made a little instructional video a while back which you can watch here.

Get out in nature
There is just something calming about standing bare feet on the grass, or sitting underneath a beautiful tree or listening to the sound of the waves crashing on the sand. Heading outside, even just for 5 minutes immediately makes me feel more relaxed.

Asking for help
I think so many of us feel ashamed asking for help, but reaching out when you need a hand is important. Speak to your GP, your partner or a trusted friend. There is also no shame in taking medication or seeing a professional to help you get hold of your anxiety. Have an honest conversation with your GP. Sometimes all you need is something mild to help you through especially tough days, or they can provide you with a referral to see someone who you can work with. My partner knows when I have bad days and always makes sure to offer support. I am especially anxious when flying so he makes sure I have the seat I prefer and holds my hand when we take off and land or is ready for hugs when turbulence gets bad and I need a shoulder to cry on. My GP also knows that flying is tough for me, so I make sure I pop by to have a chat and stock up on medication I might need to help me with my anxiety.

Hopefully you’ll find one or a few of these tips useful if you suffer from anxiety. The important thing to remember is that you’re not alone and that it’s more than ok to reach out if you need help.

Book Review – A Search in Secret India

I’ll be honest, this was a spur of the moment buy for me. We were renovating our en-suite bathroom camping out in the spare room (usually my yoga room) and I was desperate for something to read to take my mind of the stresses of the building work going on smothering everything in our house in a fine layer of dust.

I downloaded the Kindle version and was hooked from the first page. I didn’t know anything about the author, Paul Brunton, or that the book was first published in 1935. The writing style is definitely of that era, but it reads pretty easily. Paul was born in London and travelled to India and Egypt in search of broadening his knowledge on the sacred and religious practices of these countries. He was convinced that these teachings and practices could be adapted to benefit those living in the West so they too could benefit from them.

The book is written like a travel diary. It starts off with a bit of background information on Paul and how his interest in India, and most importantly, India’s holy men began. He wishes to travel to India, but life happens and it’s not until later he gets the opportunity.

As he travels through India (which couldn’t have been easy back then given how vast the country is), he meets various sages and holy men. Some are merely performers doing magic tricks, while others seem to fit the stories of what he’s heard of the holy men. He documents his experiences and conversations with these holy men. Some he comes across by chance, others suggest the teacher they follow like Ramana Maharshi in Arunachala.

He’s a sceptic when he starts out on his journey and continues to ask the sages he comes across to repeat the seemingly impossible feats they do. Most humour him, but some you get the sense that they feel as a Westener and someone on the outside, i.e. someone who doesn’t follow their teacher or have spent years trying to learn what they’re doing, regardless of how many times they show him he still wouldn’t believe it.

What I like about the book is that you can sense his genuine interest and thirst for knowledge and his quest for turning his focus inwards. I loved reading about his visit in Varanasi as I have travelled there before. I was delighted to read his description of the area around the ghats where I stayed as it matched what I saw exactly. It’s amazing to think that so little in that area has changed architecturally.

I don’t want to give too much away as it’s really well worth reading if you’re interested in yoga and meditation and just interested in India in general.

Delicious and easy to make Rajma

It’s cold. It’s rainy. It’s the perfect time for comfort food that warms you up. Enter my super easy super quick Rajma.

Ingredients:
Cooked brown basmati rice (or which ever rice you prefer)
1 Brown onion
2 Cloves of garlic minced
1 Can of diced tomatoes
2 Cans of red kidney beans, washed and drained
1 to 2 Heaped teaspoons of tomato paste (to your taste)
1 And a half teaspoon of Rajma spice mix (you can make your own or buy premixed spices at your local Indian grocery shop)
Handful of coriander leaves if you like the taste
Dash of olive oil

For additional heat:
4 Green chillies chopped
1 Tablespoon red chili powder

Cooking:
Cook your preferred rice to your method.
In a medium pot, add your olive oil, garlic, onion and chillies (if you opted for them) and cook until the onions are light brown.
Add in your Rajma spice, red chili powder if you opted for it, tinned tomatoes and cook for a few minutes stirring regularly to ensure it doesn’t burn.
Add your tomato paste and mix it in thoroughly.
Now add your red kidney beans and stir it into the mix. If the mix is a little dry you can add some water. It all depends on how much juice is in your tinned tomatoes. Add water to make sure the beans are just covered by the mix.
Cook on medium to low heat for about 15 to 20 minutes stirring occasionally to make sure it doesn’t burn. Add a little bit more water if the mix starts to get too dry.
Remove from heat and let it sit for another 15 to 20 minutes.
Add your coriander leaves to your pot and then serve with your rice.

The great thing about recipes is that you can adjust and experiment to suit your own tastes. I was inspired by a recipe I saw in my Bollywood Cookbook a friend gave me for my birthday one year (yes, I love Bollywood and delicious curries, so this is the best of both worlds!) The original is from Bollywood actress Preity Zinta but would normally take me a few hours to make. I wanted something quick, easy and adjustable based on whether I had guests who didn’t like their food too hot. This is what I came up with. Let me know how you like it and how you tweak it to make it your own.