This Month’s Theme: Plank on the Wall and Best Way to Clean Your Produce



I will load each week’s content below in the tabs. The most current week will show first in blue, but you’ll be able to click the boxes in grey beside the blue tab to view previous content.

One inspiring cue:

While in Figure Four Pose, standing on your left leg, stamp your left heel into the ground and then squeeze both glute muscles.

Like every pose, there are many cues for Standing Figure Four, but this is a favorite of mine. Activating vs. not activating a muscle will give you a different sensation in a pose. When you activate your glute on the standing leg in Figure Four Pose, you will feel a sense of stability through your hips, lower body, and even your core. Plus, if you read my last newsletter, you know that engaging the glute on the leg that is crossed over also makes the pose more effective.<

One inspiring tip:

Sit against a wall and come into your Figure Four. For more sensation, lean forward and enjoy the stretch!

One inspiring song:

“Deep Connection” (S.T. Remix) by Rob Riccardo, Slow Traverse

One inspiring quote:

“Nothing is impossible. The word itself says I’m possible.” 
– Audrey Hepburn

Nutrition nugget:

We are discussing magnesium this month. It is believed that 80 percent of people in the U.S. do not get enough magnesium. Magnesium is a nutrient we need for memory function, bone health, and much more. A reminder from Dr. Norman Shealy, M.D. from my last newsletter, “Every known illness is associated with a magnesium deficiency. Magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient deficiency.” As I shared in my last newsletter, I highly recommend you read this article, for the best sources of magnesium!

You’ve most likely come across an article or social media post about the importance of magnesium. But when you go to buy it, you will see there are many different kinds of magnesium. So, what kind should you get?

I follow a gynecologist on Instagram, who I love, and here is what she shared about the benefits of different kinds of magnesium:

  • Magnesium Citrate – good for bioavailability, laxative effect, raising magnesium levels
  • Magnesium L-Threonate – easily absorbed, most effective for increasing magnesium concentration in brain cells, aids in memory loss and depression
  • Magnesium Oxide – poorly absorbed by digestive tract, main ingredient in milk of magnesia, laxative, not used to treat low magnesium levels
  • Magnesium Malate – well absorbed into gastrointestinal system, considered gentler on the system with less of a laxative effect, good option for raising magnesium levels in blood
  • Magnesium Taurate – may play a role in regulating blood sugar, can reduce blood pressure and support heart health

If you’re looking for easy, healthy recipes, I made the most delicious wild halibut the other night! Head on over to my recipes page to check it out!

One inspiring cue:

While in Figure Four Pose with your spine long, clasp your hands behind your head and push your head into your hands as your heart stretches forward. Feel your chest open.

Making this minor adjustment improves mobility in your shoulders, chest, and upper back. In essence, it becomes a full body pose!! Also, by pressing your head up, you will take your upper back (thoracic spine) and lower back (lumber spine) into extension. This is especially important for people who spend a lot of time sitting during the day.

One inspiring tip:

“After sitting back and feeling a maximal stretch in the leg that’s crossed over the top, actively contract your glute muscle on that side. This turns the stretch into an active stretch and makes it much more effective.” (Wickham, PT, DPT, CSCS).

Note: After personally playing with this glute contraction, I found that having my hands in prayer at heart center, pressing them together at the same time I squeeze my glute, helps to activate the entire pose. Give it a try!!

One inspiring song:

“Feel It Still – Medasin Remix” by Portugal, The Man, Medasin

One inspiring quote:

“I want to know if you can see beauty, even when it’s not pretty, every day, and if you can source your own life from its presence.” 
– Oriah Mountain Dreamer

Nutrition nugget:

Let’s talk Magnesium! If I could jump through your laptop or phone right now, and force you to read this article, I would! Okay, maybe not force, but very firmly nudge!!

Keep in mind various articles can say slightly different things. I do my best to find information not only from I have learned as a Functional Nutrition Specialist, but also from articles that have good references.

After doing some research on Magnesium, I was surprised to find out that an estimated 80% of people in the U.S. are not getting enough Magnesium in their diet. While true Magnesium deficiency is rare, not getting enough through the food we eat is somewhat common. “Magnesium rich foods should be used in nearly every meal we consume.” (Dr. Jockers).

Dr. Norman Shealy, M.D., Ph.D., is an American neurosurgeon and a pioneer in pain medicine. He says, “Every known illness is associated with a magnesium deficiency…magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient deficiency.”

Here is a list of some high Magnesium foods:
1) Avocado
2) Grass-Fed Dairy
3) Nuts
4) Wild Caught Fish
5) Sea Vegetables
6) Spinach
7) Pumpkin Seeds
8) Dark Chocolate
9) Organic Coffee

For my friends focused on Bone Health, pasture-fed butter contains K2, which is believed to be important for bone and heart health. We also know that Vitamin D is important for bone health and, according to a review published in The Journal of the American Osteopathic Association, “low magnesium levels make Vitamin D ineffective.”

For more details about Magnesium, PLEASE read the article above. And, as always, talk to your healthcare provider if you have any questions.

Here’s some homework for this week! Consciously incorporate Magnesium each day into your diet. A nice cup of organic coffee with dark chocolate doesn’t sound so bad! Or, make your own trail mix with pumpkin seeds, walnuts, and some dark chocolate.

How do you check your Magnesium levels? There are a couple of ways and I am doing my homework to find you the most accessible and reliable test you can take (possibly at home). in my next newsletter, I will share what I find!

For regular Yoga and Nutrition Inspiration, please follow me on Instagram @pamudellyoga.

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