Tips Of The Week

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Performance

Posted on July 3, 2019 at 10:45 AM Comments comments (0)


Scientific research confirms that diet affects performance. There is no single diet that suits all; everyone has different nutritional needs.


Some athletes require more calories, protein or vitamins than others and each sport has its unique nutritional demands.


A personalized nutritional strategy can help support any training program, whether training for fitness or for competition; promote efficient recovery between workouts; reduce the risk of illness or overtraining; or help achieve peak performance.


  • The relevance of protein timing and intakes
  • The greater intakes of carbohydrate for exercise over 3 hours
  • The importance of vitamin D for performance
  • The need for personalized hydration plan to prevent dehydration as well as hyponatraemia

 


Ref: The Health Sciences Academy


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.

 

Limit Your C.R.A.P

Posted on June 25, 2019 at 2:05 PM Comments comments (0)


It is important to know that hydrogenated fats aren’t used by the body in the same way as essential fats, such as Omega 3 from oily fish. To improve our health through nutrition is to limit the foods that fall in the following categories as not all calories are created equal.


C-Carbonated drinks

These are high in fructose, a type of sugar that is processed by the body as a toxin therefore stored as fat. To void extra weight, it is important to be mindful of the intake of soda, fruits juices.


R-Refined sugar

This category includes white flour, white sugar and high-fructose corn syrup. All of these are often combines in pastries, cakes, cookies.


A-Articial colors and flavoring

These are often included in confectionary products (sweets, candy), soft drinks, party foods and snacks. Be mindful that alcohol process by the body as a toxin and is stored as fat.


P-Processed products

Heavily processed foods are more likely to contain in the above and also trans fats which should be limited in our diet.


Ref The Healthcare Sciences Academy


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.


Good Nutrition

Posted on June 10, 2019 at 11:05 AM Comments comments (0)





It is is important to have a careful balance of at least 50 nutrients which are:


  • sources of energy, measured in calories which may come from carbohydrates, fats or proteins
  • vitamins
  • minerals
  • amino acids (which we get when proteins are digested)
  • essential fatty acids


Deficiency in protein, fat or carbohydrate is very rare. However, deficiency in vitamins minerals and essential fats can be quite common.


Fats - Linoleic acid, Linolenic acid

Amino acids - Leucine, Lysine, Isoleucine, Threonine, Tryptophan, Methionine, Valine, Phenylalanine, Histidine

Minerals - Calcium, Magnesium, Phosphorus Potassium, Sodium, Sulphur Iron, Zinc, Copper, Manganese, Chromium, Selenium, Cobalt, Fluorine, Silicon, Iodine, Molybdenum, Vanadium, Arsenic, Nickel, Tin

Vitamins - A (retinol) B1(thiamine) B2(riboflavin) B3(niacin) B5(pantothenic acid) b6(pyridoxine) B12(cyanocobalamine) Folic acid, Biotin, Vitamins C, D, E and K

Plus - Carbohydrate, Fibre, Light, Oxygen, Water.

Ref: The Health Sciences Academy


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.



Mind Matters

Posted on May 29, 2019 at 9:20 AM Comments comments (0)



Mindfullness 

The fast pace world with many different platforms for social media and a hectic lifestyle can easily manifest a feeling of being overwhelmed. However, practicing mindfulness is one step to alleviate such discord in our emotional well being.


Therefore, it is important to identify how we are feeling in order to create a safe place to give permission to slow down in order to show kindness and self care. This process can take from 10 minutes of breathe work and also lets not forget the use of a gratitude journal to list our appreciation which can immediately give a feeling of being re-energized. This method can improve our skills to deal with challenges in our life journey.


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.

HOW TO START MEDITATING

Posted on May 14, 2019 at 1:05 PM Comments comments (0)


HOW TO START MEDITATING


1. Try not to meditate on full stomach


2. The length of time is not so important as the consistence. Instead of trying to meditate 1hr or more at a time then take weeks off. We should try to achieve to meditate on a daily basis at the same time 10-20mins in morning or night.


3. Sitting Meditation

(a) Spine must be erect and comfortable

 

(b) We have energy systems which are called the nadis, that starts from groin interlacing and moving upwards ends at nasal passage


(c) Take your hands and place them on your knees or index fingers tip against thumbs in an upwards motion and place the right hand on the left and close the thumbs against each other


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.


MINDFULLNESS BREATHING

Posted on May 6, 2019 at 6:10 PM Comments comments (0)


WHY MINDFULLNESS BREATHING WORKS

To understand how pausing works, consider that chronic stress affects the brain much as running too many applications simultaneously impacts your computer performance. The brain is the human computer and both can suffer when overloaded.


 

We will experience ongoing stressful experiences when our sympathetic nervous system goes into fight or flight mode without rest for recovery. These changes include increased heart rate, blood pressure and muscle tightness. We can only be in a state of calmness when parasympathetic nerves returns both body and mind to a resting state.


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.


THE TERM MINDFULLNESS

Posted on April 30, 2019 at 9:05 AM Comments comments (0)

MINDFULLNESS MEDITATION

Is the ability to suspend judgement and unleash our natural focus and approach our experience with warmth and kindness to ourselves and others.


WHY MEDITATE

The statistic shows approximately 40 million Americans suffer from anxiety which means there’s a good chance you’re going to run into someone who has it.

It is important to understand what we are trying to accomplish when we meditate. There are a number of meditation techniques but all are trying to give the same results.


The mind and brain are two complete separate things

The brain is like a computer, it has senses of sight, smell, taste, sound and uses these senses to take in information. The mind is the interpreter, which process the information and output the results and answers and comes up with thoughts and desires. The mind is a tool, the problem is that when the mind is overactive, we don’t know how to shut it off to a normal state. The tool that we cannot turn off, is a tool that is not working for you.

The purpose of mediation is to quiet the mind in order that we strength the brain. As with an overactive mind the brain becomes lazy. Meditation quiets the mind and it forces the brain to wake up and work at its full potential


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.

THE TERM MINDFULNESS

Posted on April 23, 2019 at 10:40 AM Comments comments (0)




THE TERM MINDFULNESS

The term mindfulness comes from Pali (an Indian language).

In Pali, mindfulness means remembering. 2600 years ago Guatama Sidhartha (Buddha) started mindfulness meditation tradition.


WHAT IS MINDFULNESS

The basic or simple human ability to be fully present by focusing the mind on the present moment. To be aware of what we're doing and not to be reactive or overwhelmed by what's going on around us.


Carol Baker-White

Advanced Sports and Exercise Nutritional Advisor

The Yoga Temple LLC is led by Carol Baker-White, a yoga instructor and an exercise and nutrition advisor. Read her Tips of the Week to learn more about healthy eating habits and to stay up to date on yoga news. The Yoga Temple LLC serves students in North Palm Beach, Palm Beach and West Palm Beach, Florida.


Reviews By Carol Baker-White’s Yoga Students

More than an exercise program, yoga is a path to physical strength and spiritual health. Read Carol’s students’ reviews to learn how yoga classes can help improve lives.


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