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Yoga styles

Yoga by definition means “union” and has been around for thousands of years. The mind-body benefits of this form of exercise are endless. Practicing yoga on a regular basis promotes flexibility, relaxation, tones your muscles and can reduces stress, for starters. There are many types or styles of yoga. Whether you are a beginner, intermediate or advanced exerciser, start with a basic routine. Keep in mind that yoga is a completely new challenge that can work your body in a way it has never been worked before. Listed below is a rundown of some of the popular yoga styles. Several ‘styles’ serve as an ‘umbrella term’ for various types of yoga classes within each category (or sub-categories).

Five popular yoga styles

Hatha-  a great style for beginners, hatha yoga encompasses various class styles but tends to be slower-paced and gentler than other forms. For this reason it is an excellent option for individuals that desire to lay a solid foundational understanding of the basic postures and poses and/or who may be beginners to the practice.

Vinyasa- like Hatha, this term also encompasses a variety of class styles. It is comprised of a sequence of yoga postures connected with your breathing. They are designed to create a seamless ‘flow’ throughout the practice.

Ashtanga- or “power yoga” is more a more physically demanding style of yoga practice with an emphasis on muscular endurance as well as flexibility – it offers a rigorous workout.

Bikram- or “hot yoga” includes a sequence of 26 yoga poses performed in a heated room. It is not uncommon for Bikrim classes to last 90-minutes.

Iyengar- the focus of this style of yoga is on proper body alignment and includes the use of props and/or accessories to facilitate the correct body position for each pose. Typically, there is an emphasis on holding the postures for a longer period of time instead of flowing quickly from one pose to the next.

Feed your infant like Dr. Spock!

What every mom ought to know about introducing her infant to solid foods

In thinking about this topic, I came to the conclusion that, when push comes to shove and words must be few, one CAN break it down to the essentials and STILL be comprehensive. Though it would be easy to ramble on, book-style…luckily, there are useful resources, tools and practical tips that you can use for support and information. The good news is that you don’t have to be an expert, or anybody other than yourself, to do it right.

When to do it

The American Academy of Pediatrics recommends that babies be breastfed exclusively for at least six months, though you can introduce solids any time between 4 and 6 months if your baby is ready. And there are specific benchmarks that help you to know if your infant is ready, including: head control (your baby needs to be able to keep his head in a steady, upright position), sitting well when supported and significant weight gain (usually double the birth weight).

How to do it

A good rule of thumb is to start your infant on rice cereal. After nursing or bottle-feeding your baby, give him one or two teaspoons of dry cereal mixed with enough formula or breast milk to make a semi-liquid. Use a rubber-tipped spoon when you feed your baby to avoid gum injury. Shoot for one feeding daily.


Use the following three steps as a transition guideline:
1. Semi-liquid cereals2. Strained or mashed fruits and vegetables3. Finely chopped table foods, including meat and other protein sources

 

What to feed ‘em

In addition to breast milk or iron fortified formula, good foods to start your baby on include sweet potatoes, squash, applesauce, bananas, carrots, oatmeal, peaches, pears and small amounts of protein-rich foods (such as poultry and cottage cheese). All food should be strained or mushy at this stage your baby will press the food against the top of his mouth and then swallow.

Do:

    • Try to provide a balance of protein, carbohydrates, fruits, and vegetables. Use sweets, salts, and fats in moderation.
    • Have a set place for eating (optimal spot is in the highchair at the table without distractions).
    • Feed your infant pieces of foods smaller than his airway to avoid choking.

 

Don’t:

  • Feed your child honey because it can cause botulism in babies under a year old.
  • Avoid commonly allergenic foods, such as peanut butter, cows’ milk, shellfish and egg whites for at least a year.

To access more information on introducing solid foods/feeding your infant (including additional benchmarks that indicate readiness to make the transition to solid foods) and much more about your baby’s health, growth and development visit the Baby Center or (for wholesome baby-friendly recipes) check out Wholesome Baby Food. These websites host online community centers for new parents to offer support and practical advice to one another on a variety of topics as well.

 

“Solid foods cannot provide all of the nutrients your baby needs, so continue to breast or bottle feeding during the first year of life. By around 8 months he should be eating solid food three times a day.”

Meal Planning for Your Family

Choosing the right foods for your family
If you’re a busy mom with limited time to research individual foods, then making use of online tools is a no-brainer. The United States Department of Agriculture (USDA) supports a comprehensive and credible website on nutrition and health (for everyone), including topics on label reading, healthy snack ideas and more at

Nutrition.gov.