3 Ways to Cleanse Your Body after Thanksgiving

If you’re a regular ol’ Canadian who loves turkey and getting together with the family, you probably enjoyed a mighty feast last weekend. I don’t know about you but I’m feeling like a champion! If you aren’t feeling the same way, that might be because you ate a little too much and are feeling a little bloated. Sure, you still want to eat those bacon strips in the morning, but how about a substitute? Or even just a supplement?

These are 3 things you can add into your daily regimen (you don’t have to include all 3 each day) to make you feel better every day. Trying each of these suggestions will have your body (and mind) work more effectively and more freely.


Whether you choose to juice them or eat them on their own, apples are a great food to consume. If you are going to juice them, there’s no need to peel them because the majority of nutrients can be found right under the skin of the apple.

As a ‘miracle food’, it’s no wonder that apples have their own saying and are one of the most cultivated fruits in the world. They contain a high source of phytochemicals such as quercetin, catechin, phloridzin, and chlorogenic acid.[1] These phytochemicals act as antioxidants, protecting cells from damage. The mechanisms studied in apples have been proven to have a positive effect in relation to cancer, cardiovascular disease, asthma, weight management, and bone health.[2] Sounds like a pretty good deal.

So use the season to your advantage and collect the hundreds of apples still available on the ground! Many of these apples are in perfect condition and people think that they’re bad because they’ve fallen from the tree. Nothing could be further from the truth. In fact, the apples that are on the ground should be the ones you pick first because they are the ripest. I learned that firsthand from apple farmers at Country Apple Orchard Farm.


Ivan Chai

Like apples, tea contains a lot of polyphenols. In one cup of tea, you would consume typically 100 mg polyphenols.[3] Ivan Chai in particular, which is lesser known in the world of teas today, especially in the Western hemisphere, has major restorative benefits. The tea is created from a plant called ‘fireweed’ which grows most prominently in areas that have experienced forest fires.[4] In addition to healing wildlife, it is also instrumental in healing people.

You can buy the tea from a European deli or try to find some of the plant in a forest near you. The tea strengthens the immune system and is often used to combat common colds. It’s also a terrific tool to use for helping with the production of red blood cells. As it is a diuretic, it will help to flush the body of many toxins.



Of course we’re going to include yoga in here. If nobody’s told you yet, let me break it to you; yoga’s goal is liberation—and that includes our body. But you can’t just expect that the feeling of being bloated will go away after meditating for five minutes and doing an array of different asanas. You have to target the region of your body that is feeling that discomfort. That means that your movements should be focusing on the digestive system.

“Why do I specifically have to target the digestive system?” You might ask.

Well, think about it this way. If you injured your MCL (medial collateral ligament), you’re not going to do physiotherapy for your whole body, right? All you need to target is your MCL.

The same is true with “injuring” your stomach (yes, I just called overeating an injury; deal with it). When this happens, a process called “peristalsis” slows down. Usually this process helps to move food through the digestive system through a series of muscle contractions, but when there is a large buildup of food, this leaves you with the impression of ‘bloating’. The excess food stretches the intestines and eventually if this happens too often, will cause you to accumulate stones. Doing a series of seated twists in yoga will help to restore proper peristalsis. This includes twists such as the Sage’s Pose (Marichyasana), Half spinal twist pose (Ardha Matsyedrasana), and the Sage’s Twist (Bharadvajasana). In between the twists I recommend holding the boat pose (Paripurna Navasana) in order to give your body a break.

An important thing to keep in mind when doing these poses is that you start your twists on the right side and finish on the left. This will move your body properly from the ascending colon on the right and to the descending colon on the left. Now, get to twisting!

Boat Pose


Let us know if you try any of these methods and how they turn out.

Happy Thursday!

[1] Jeanelle Boyer and Rui Hai Lui, “Apple Phytochemicals and Their Health Benefits,” Nutrition Journal 3, no. 5 (May 12, 2004), doi:10.1186/1475-2891-3-5.

[2] Dianne A. Hyson, “A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health,” Advances in Nutrition: An International Review Journal 2, no. 5 (2011): 418, doi:10.3945/an.111.000513.

[3] Kanti Bhooshan Pandey and Syed Ibrahim Rizvi, “Plant Polyphenols as Dietary Antioxidants in Human Health and Disease,” Oxidative Medicine and Cellular Longevity 2, no. 5 (2009): 270, doi:10.4461/oxim.2.5.9498.

[4] Robert Dale Rogers, “Fireweed – a treasured medicine of the boreal forest,” Discovery Phytomedicine 1 (2014), doi:10.15562/phytomedicine.2014.16.

How to correct your spine issues using correct swimming technique

If you want to strengthen your spine, the best recommendation you can get is to swim. I’m not talking about getting in the water and going as far as you can using whatever method possible. If you have an injury, you need to understand what technique works for your injury and why, otherwise you could end up creating more harm than good.

Swimming can be relaxing for those who have a basic understanding of the strokes, but if done incorrectly, it could greatly impede your progress to reverse your spinal injury and strengthen your spine.

Let’s look at 5 swim strokes and their impact on your spine:

The Doggy Paddle

Those who doggy paddle tend to do so because they know no other stroke. A lot of children are taught to swim in this way the first year they get in the water. I see a lot of adults swimming this “style” as well.

Staying afloat is the first thing you should learn before getting into technique, however, the nika_dsdoggy paddle does not teach you how to stay afloat. It teaches you how to get from point A to point B. There are two factors of the doggy paddle that make it easier to sink. Firstly, you become more tired; it requires a lot of effort causing you to breathe more rapidly. In turn, this will lead to less air in the lungs. Secondly, because only beginner swimmers tend to use this stroke, they become tenser whilst trying to swim. This leads to an increase in density in the muscles. It would be like releasing some air out of a balloon and putting in rocks instead.

As I mentioned before, swimming can be relaxing. But when swimming the doggy paddle, a lot of people believe that the harder they work, the easier it will be to get to the other side. That is where the problems start. You thrust your neck upward (and yes, I’ve seen adults do this too) because you’re afraid of it touching the water for some reason. For this reason, it is a terrible stroke to use when trying to heal a spinal injury.

There’s a reason why this style is called the doggy paddle—it shouldn’t be applied to humans.

Side Glide

This isn’t a stroke but it is a great technique to use before learning how to swim both front and nika_ssback strokes. And it is great for the spine! That’s because if done correctly, your head and neck are in line with your spine and it gets gentle resistance from moving through water. Make sure your arm is glued to your ear. Many people think it’s good enough to have your arm glued to your head but that will not ensure correct form. Maybe even turn it into a fun game of making sure you can’t hear anything from one ear as long as you’re in the water. One move away from your ear and it’ll increase the pain you’re experiencing from your injury. So keep your eyes open and that ear closed!


Maybe you want to swim like Michael Phelps one day, but not with your injury. Even without annika_fs injury, this stroke takes years to perfect. That’s because buoyancy plays no part in getting you forward like most strokes. You rely on a large portion of your muscles—especially your back muscles. This is a problem for people with spinal injuries because without enough muscle, your spine doesn’t have the momentum to go through the motions alone.

Front Stroke/Crawl

Just as discussed in the side glide section, this stroke is beneficial to those with spinal injuriesnika_fc because your head is always in line with your spine. Think of it like this: you’re looking at the bottom of the pool for inspiration as to whether you should do your side glide on the right or on the left, then you take a breath after three strokes, and keep looking for your inspiration. Repeat.


Most adults do some version of this stroke but they exclude the part where their head goes in nika_bsthe water, giving you time to float forward for a few seconds. That’s fine if you’re just swimming for fun, but with an injury it will irritate your spine to not take that floating break. The break allows the water to gently push against the spine, giving it a soft massage. Try it out!

In summary:

What you should do — side glide, front crawl, and breaststroke

What you shouldn’t do — doggy paddle and butterfly

Final thoughts:

It’s easy to sign up for lessons at your town’s local recreation centre, but in this case, it’s smarter to do your research and find a program that corresponds to your needs. Local recreational programs often cater to the average person. The instructors are qualified for the curriculum of the course, not for advanced anatomical problems.

Swim clubs on the other hand focus on fitness, intensity, and speed. They are great to join after you’ve fixed your injuries. What good is swimming nearly as fast as Michael Phelps if you’re damaging your spine along the way? (Trick question—you can’t swim as fast as Michael Phelps with incorrect technique)

Focus on what you are looking for. Find a program that not only has a qualified instructor, but an experienced instructor who has worked with people in your situation. If you have your own pool, that’s great! Get to swimming, and if you have any questions on how to use proper technique, just give us a shout.


Office Yoga in the Snow

Yes, it is winter time, but we still have to work. These days most of work is related to computers. Everything is done on the computers including writing, engineering, selling, shipping, mailing and much more. Unfortunately, human body is not designed for being in the same position for a long time. It needs to change the position from time-to-time to function properly. And the winter time is no exception. Let’s learn two minutes sequence for releasing lower back pain from sitting at the computer.

Please, don’t do what I do in the snow if you are not trained to walk barefoot in the snow.

And remember – Health is Wealth!


Jane Kabarguina

Visually about the neck issues

When we sit at the computer for the whole day the neck gets stiff and the disks press into the vertebraes compressing themselves. And what do we when we feel that the neck is stiff? We start lifting the head up, tilting it from side-to-side injuring it even more.

Watch what you have to do instead:


Cooking in Late Fall Made Simple

photo(34)Grilled Veggies with Broccoli

1 onion

bunch of cherry tomatoes

half broccoli head

2 Chinese eggplants

hand full of sunflower seeds (optional)

Grill or bake eggplants and onion gently glazed in balsamic vinegar and olive oil. Cut grilled veggies into big pieces, slice broccoli, cut tomatoes in half and place everything into serving plate. If you like sprinkle with sunflower seeds. This dish is good to serve right away as well is to let it stand for a few hours

photo(36) Beans Italian Style

This is one of my favorites due to its easiness and the speed of preparing.

hand full of beans, either green or yellow

1-2 cloves of garlic

salt , pepper, olive oil

You can either steam beans for 3-4 minutes or boil them for 1-2 minutes. Drain them, add crushed garlic right on the top, then salt and pepper, poor 1 table spoon of olive oil and mix everything with your hands.



Second Big NO for the Neck

As you learned from the previous post, the first big NO for the neck is DON’T send your chin up.

Let’s study the second big NO – don’t twist.If looked at the anatomy in the previous post you already know why not to do it. But we do know that the twist are extremely beneficial for any parts of the spine. Yes and no. Yes, if they are done with the proper technique.

Neck_InjuryHelp     This pose is excellent for releasing the tension in the neck. Slide your chin horizontally forward while exhaling and draw it back to the neutral position. Again, major mistake here is when you start lifting your chin up instead of moving it horizontally. Repeat it 7-10 times making sure that your chin keeps moving parallel to the ground.

I consider the previous pose as preparation for this one.

#1 While inhaling move your chin forward.

#2 Exhaling turn your head to the right very slowly.

#3 With the next inhalation return your head to the position #4.3.1

#4 With exhalation get your chin into neutral position

Make sure that your chin always moves horizontally and is always parallel to the ground. This is the safest way to twist the neck. Again, if you have constant pain in your neck, consider going to the doctor, making x-ray and come to me.

How to find me?

Well, just email to info@snezha.com

3 big NO’s for the Neck problems

Whenever you find out that your neck hurts and even before knowing your diagnosis if the pain is serious and you get numbness in your hand(s), please Chin Upremember #1 – DON’T SEND YOUR CHIN UP, you are going to make everything worse. Just take a look at the anatomy of the neck. Do you see that in the front where the throat is the vertabraes are nice andCervical-Spine smooth? The back of them has completely different structure, there is kind of spiky endings at the back of each vertebrae and in the neck they are quite long. So, by sending your chin up without elongation you just crush these spiky endings into each other. And we have tons of other stuff packed between Neck Nervesthem, such as nerves, blood vessels, muscles, so yeah, let’s crash them too.

Instead, tuck your chin in slightly and slide the top of your head up to elongate the back your neck. Think about separating vertabraes from each other and from the disks between them. Give them all space that they need.

Try to do it like this guy on the picture – go to the wall, slide the back of yourTuck Chin In head up the wall. Make sure to do it gently. And then repeat a few more times.

And remember about it in any position – standing and seated, in a table top position, laying down on your back or on your stomach. When you are in a table top position make sure that your maximum is the neck parallel to the floor, when you are on your stomach make sure that instead of lifting your head up you have to reach forward from the top of your head keeping your neck elongated and when you are on your back make sure that you keep your chin tucked in slightly keeping the base of your scull close to the ground.

Remember that that knowing what not to do is equally important to what to do

Master it and we will discuss the #2 and #3

#2 Don’t twist your neck

#3 Don’t tilt your head

Any problems with your neck – email me at snejulya@gmail.com

Release Negative Emotions From the Face

Sometimes we really want to say something, but instead we bite our tongue and seal our lips. All of these unspoken words create a pile-up of tension and end up freezing the facial muscles. As a result, many people develop TMJ (temporomandibular joint) disorder and can’t even open up their mouth to bite their favourite bagel in the morning.

This little sequence will help to release that tension stuck in the face. It can be done anywhere–at work, at home, on your commute–anywhere! AND–takes just 3 minutes.

Combining root veggies with wild edible plants

I’d like to share one of the easiest carrot salads with you, but I modified it to include goodness from the forest.

When you walk in the forest or park get some stalks of goutweed. If you can find it in the very young stages you can also get the leaves as well. The mature stalks taste similar to celery.

Take 2-3 medium sized carrots for 3-4 large stalks of goutweed. Shred carrots thinly lengthwise. Cut goutweed into 1/2′ pieces. Form little pyramid, add minced garlic (1-2 cloves) right on the top, add some salt, black pepper, pinch of paprika and squeeze 1/3 of lemon juice. Hit up 3 table spoons of sunflower oil and pour it on the top of the pyramid to unlock the spices. Mix the salad and when it it stime to serve add some black sesame seeds


has a long history of medicinal use and was cultivated as a food crop and medicinal herb in the Middle Ages. The plant was used mainly as a food that could counteract gout, one of the effects of the rich foods eaten by monks, bishops etc at this time. The plant is little used in modern herbalism. All parts of the plant are antirheumatic, diuretic, sedative and vulnerary. It also cleanses the blood vessels and strengthens them, lowers cholesterol. Externally, it is used as a poultice on burns, stings, wounds, painful joints etc.

7 Office Yoga Poses

These 7 Yoga Office Poses could be done in any of the workplace environment.  None of them will freak out your colleagues  and your boss will be extremely happy with your performance. This simple Corporate Yoga sequence will also allow you to release some aches from shoulders, wrists and lower back, as well as simply take a 3 minute break and boost your energy level.

If you have any questions just enter them into Comments section below.