This is an immensely interesting subject as you might have noticed yogis would do Pilates, and vice versa. However, when I asked my friend, also an avid yogi to join me at the new gym that opened downtown, she appeared shocked. “I am a Yogi!” that was what she said, but then so am I, so what now. When I asked her I did not intend to not do yoga again, after all I would love nothing more than to receive my instructors certification.

It appears to me that yogis concentrate only on being in tune with their centers and that they forget how it feels to be in tune with their sneakers. I am all for a healthy lifestyle and that includes my daily yoga, plus some good old-fashioned sweating through cardio. In no way or means do I ever disregard the immense yoga benefits, but if you have the time in your schedule, cardiovascular fitness in combination with any form of exercise could only lead to an improved level of health and fitness.

Contrary to what many yogis believe, even when they do hot yoga or any type that leaves them breathing heavy, leaving the class soaked in sweat and walking funny the next day, it is not on the same level than a high intensity interval training or fast-paced cardio offers. Yoga classes offer you strength, flexibility, physical and mental fitness, calorie burning and a myriad of benefits which I love, yet you can do a combination of both and incorporate cardio and even weight training and any form of exercise to your regime, without feeling that you are betraying your fellow yogis

Oriental medicine practices are one of my believes and preferences with a strong emphasis placed on the immense therapeutic benefits. It treats a number of physical disorders and true pain reliever. The holistic approach to health care is one of my advocacies in life and since a young woman found it relaxing, revitalizing and I have never had serious physical ailments, which I believe is due to my regular massages, which I follow through with my heathy lifestyle habits.

Let me share some of its benefits and you decide for yourself. It stimulates both your nervous system and circulatory system with great improvement of flexibility and strength. With a regular Chinese massage, you could halt several degenerative muscular diseases. I injured myself at gym the other day and my massage helped my recovery and removed the pain from the muscle strain immediately. Even a friend who suffers from tennis elbow joins me for effective treatment and improved performance.

It covers such a broad spectrum of natural ailments including constipation, which is something more women suffer from even with a whole-food diet. Even with my healthy approach to life, relatively stress-free lifestyle and holistic approach in life, I used to get the odd headache especially during exam times. I must admit since I started with Chinese massage therapy back in college, I have never suffered from the slightest headache regardless of study hours.

It has more than physical benefits as I mentioned as it re-energizes and relaxes both body and mind. Used in combination of healthy diet, regular yoga, and meditation you will never suffer from day-to-day stress and anxiety.

My daughter is lactose intolerant so I have to go beyond dairy products to make sure she gets a sufficient amount of Calcium each day. However, I often hear from people who are not lactose intolerant, but fail to consume daily Calcium recommendation which for adults are 1000mg per day. We all learned from a young age the importance of Calcium for strong teeth and bones, but it goes far beyond that. It is an avid insulin resistance preventer, blood pressure regulator and aids in maintaining healthy blood vessels.

The recommended dosage translates to a cup of plain yogurt, a thick slice cheddar cheese, and a glass of skim milk. Sounds easy, yet more often not incorporated into our daily diets. I want to share with you some unexpected ways to use these following food types, which you could add to your daily diet with its values. Where I show you how to use it, it is not for the complete meal, the values are for the specific calcium source only.

Breakfast Cheerios; 114g – my daughter loves it, but it is also packed with Calcium and I add sliced strawberries or my own trail mix for added crunch, with skim milk.

Orange Juice; 500mg in a cup – although I do it in moderation, I like to pair it with breakfast or pour it over my salmon instead of lemon.

Canned Salmon; 232mg in ½-can – I know salmon is expensive, but canned salmon is more affordable and the kind with bones is where you get your Calcium from, and that is besides all its other benefits.

Sardines; 321mg in 7 small fillets – also packed with tremendous benefits, plus Calcium eat them as is or try my use by adding it to Greek Salad.

Dried Figs; 107mg in 8 dried figs – great sweet treat for snack time
Kale; 188mg in 2 cups raw – kale salad with avo and apricot is one of my favorites and you can use it as any salad base with tons of fortified goodness apart from Calcium.

Blackstrap Molasses; 172mg in a tablespoon – go natural with sweet tooth’s and drizzle over pancakes and any dishes that requires flavor and sweetness.

My daughter is lactose intolerant so I have to go beyond dairy products to make sure she gets a sufficient amount of Calcium each day. However, I often hear from people who are not lactose intolerant, but fail to consume daily Calcium recommendation which for adults are 1000mg per day. We all learned from a young age the importance of Calcium for strong teeth and bones, but it goes far beyond that. It is an avid insulin resistance preventer, blood pressure regulator and aids in maintaining healthy blood vessels.

The recommended dosage translates to a cup of plain yogurt, a thick slice cheddar cheese, and a glass of skim milk. Sounds easy, yet more often not incorporated into our daily diets. I want to share with you some unexpected ways to use these following food types, which you could add to your daily diet with its values. Where I show you how to use it, it is not for the complete meal, the values are for the specific calcium source only.

Breakfast Cheerios; 114g – my daughter loves it, but it is also packed with Calcium and I add sliced strawberries or my own trail mix for added crunch, with skim milk.

Orange Juice; 500mg in a cup – although I do it in moderation, I like to pair it with breakfast or pour it over my salmon instead of lemon.

Canned Salmon; 232mg in ½-can – I know salmon is expensive, but canned salmon is more affordable and the kind with bones is where you get your Calcium from, and that is besides all its other benefits.

Sardines; 321mg in 7 small fillets – also packed with tremendous benefits, plus Calcium eat them as is or try my use by adding it to Greek Salad.

Dried Figs; 107mg in 8 dried figs – great sweet treat for snack time
Kale; 188mg in 2 cups raw – kale salad with avo and apricot is one of my favorites and you can use it as any salad base with tons of fortified goodness apart from Calcium.

Blackstrap Molasses; 172mg in a tablespoon – go natural with sweet tooth’s and drizzle over pancakes and any dishes that requires flavor and sweetness.

Keeping healthy eating prominent and packing work lunches while keeping calories in check often presents a problem. A sandwich is such a complete and quick meal - 2 slabs of high-energy carbs and filled with high-fiber veggies and lean protein – how great is that at under 400 calories!

Brie and Apple Sandwich
1 small loaf crusty bread like Italian loaf
1 slice brie cheese
½ medium green apple thinly sliced

Slice open your loaf and place the brie cheese on top, followed with green apple slices and top with the other half. Incredibly simple, yet delicious.

Nutrition:
Calories: 380, Protein: 20g, Sugar: 9g, Dietary fiber: 3g, Carbs: 44g, Sodium: 929mg, Mono Fat: 5g, Sat Fat: 10g

High-Protein Chicken Sandwich
¾ cup shredded chicken breast
2 slices whole-grain bread
1 lettuce leaf, shredded
½ small green apple sliced
6 seedless grapes halved
2 tablespoons Greek yogurt

Take the bread slices to work, separate from the salad and assemble at work for added crispy freshness.

Nutrition:
Calories: 364, Protein: 34g, Sugar: 10g, Dietary fiber: 7g, Carbs: 44g, Sodium: 41mg, Mono Fat: 1g, Sat Fat: 1g

Turkey, Apple, Swiss Cheese & Chutney
2 thin slices of 100% whole wheat bread
½-ounce sliced reduced-fat Swiss cheese
1 slice cooked sliced turkey breast
¼ cup fresh baby spinach
½ small granny smith apple thinly sliced
½-teaspoon lemon juice
½-tablespoon reduced-fat sour cream
½-tablespoon chutney

Combine the lemon juice, sour cream, and chutney and spread on the two slices of bread. Top the one slice with rest of ingredients and top with other slice.

Nutrition:
Calories: 254, Protein: 19g, Sugar: 12g, Dietary fiber: 4g, Carbs: 36g, Sodium: 578mg, Sat Fat: 2g

Grilled Cheese, Spinach, & Garlicky Bacon
2 rustic Italian bread slices
¼ cup shredded Fontina cheese
¼ cup shredded mozzarella cheese
1 center-cut bacon slice
1-cup baby arugula leaves
1-cup baby spinach leaves
½ large thinly sliced garlic clove
¼-teaspoon olive oil

Heat oil in a skillet and add garlic, spinach, and arugula until wilted and remove. Cook bacon and remove. Top one bread slice with two cheeses, spinach mixture, bacon and remaining slice of bread. In the same pan you used, place your sandwich on medium heat, weigh down with another plate, and cook two minutes per side.

Nutrition:
Calories: 293, Protein: 16g, Sugar: 1g, Dietary fiber: 1g, Carbs: 30g, Sodium: 666mg, Mono Fat: 4g, Sat Fat: 5g

“Full of herself today”, must be your thoughts, but why? I just got back from a divine 7-day trip to Bali at the “Surf Goddess Sanctuary” a surf and yoga oasis in the heart of Seminyak. My sister booked this trip last year and it actually slipped my mind, and a mad scramble ensued for a few days to get things organized. The mad rush was worth it as every second was a titillating experience of absolute sheer indulgence in being deeply pampered.

It is a regular tour throughout the year specially designed for women and kept to small groups, my group had only eight women with two per room, and I shared our lovely en-suite room with my sister in a private villa. I adore yoga as I said before and fitness is one of my priorities and when you combine yoga, surfing, nature and delectable foods, with spa treatments, massages, Mani’s/Pedi’s, fresh fruit and unlimited spring water, who could blame the owners to call it the Surf Goddess retreat?

I met wonderful, inspiring women with the trip encouraging solo travelers and women with similar interest to my own from around the world are the visitors to these retreats. We went to Ubud one day and if you didn’t know, Ubud is one of the major places in the world for Holistic healing, which I am a big believer in. We met healers, yoga teachers, and deeply connected to the very soul of nature with the beautiful Balinese Villages and Rice fields. We swam in the lagoon, did White Water Rafting through some ancient gorges, even a day of snorkeling. Moreover, throughout this all deeply connected within myself through the deeply spiritual mindfulness the yoga continuously instilled every morning.

My Top Recommendations

I want to include some of my favorite centers where I found the ultimate experience with full facilities, while reasonably priced. The Midtown Yoga Center in Baltimore features one of the latest incarnations of this ancient discipline called Hot Yoga. Could you imagine practicing your favorite routines in temperatures of around 90 degrees? Then do not even imagine your average routine, as you would discover muscles you did not even realize you had regardless of your fitness level. Yes, it is grueling, hardcore and one of the most challenging experiences, but with tremendous rewards.

The Marquette Yoga Center in Marquette, MI also conforms to all physical abilities, regardless of your fitness levels. Also using the popular Hot Yoga poses within hot studio walls, you will need to stay well hydrated before, during, and after your session. As you might have gathered, this excessive sweating during your grueling class is thoroughly beneficial for weight loss.

Another top studio when down in South Miami Beach is the Bikram Yoga Miami, under the instructor John Elliot. With four 90-minute classes during the week and three daily classes on weekends, you have the excellent opportunity to add in a class during a stay-over in Miami Beach. As with most classes, you are instructed not to eat for at least two hours prior to class and bring your own water or buy the center’s chilled water. You also need your own mat or mats are available for purchase or rental.

Another recommendation and favorite place of mine in Greenville, NC, is the Purple Blossom studio with a diverse program, which include Hot yoga, Ashtanga, gentle, Hatha and a variety more. You will love the relaxed, non-competitive atmosphere especially when you are a first-timer. A truly nurturing environment, this studio is one of my firm favorites for newcomers to the world of deep mind-body connection.