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How-To Boost Your Mood and Reduce Depression
good-mood

Keeping your good mood is essential to maintaining your healthy lifestyle, and your overall health. As a leading cause of disability worldwide, loss of a good mood and depression affects an estimated 350 million people and is a major contributor to the burden of disease. If you are one of the many people who struggles with maintain your good mood, here are a few strategies that can help you stay happy. Exercise: Getting your heart rate up for even 15 minutes a day, can help increase the production of mood boosting chemicals in the brain including norepinephrine and serotonin. Not only that, but getting regular exercise also usually requires that you get outside, get up and get moving! Which can also make you feel good. Mind Body Practices: Mediation, breathing techniques and exercises like yoga or tai chi help to create a sense of mindfulness that may serve as a type of cognitive therapy, or behavioral therapy for a good mood. You won’t just feel better while doing a meditation, or yoga as the benefits of these practices extend beyond the practice into daily life to help reduce stress, hostility and anxiety and improve energy for a better sense of wellbeing, and a good mood. Try a Dietary Supplement: Certain nutrients have been shown to help reduce the common symptoms of depression including mood swings, irritability, difficulty concentrating, fatigue and feelings of hopelessness. Fish oil supplements may be particularly helpful as they contain large amounts of omega-3 essential fatty acids Read More »

3 Yoga Poses That Fight Fatigue
yoga energy

Yoga is an aerobic exercise that offers an alternative to high-intensity workouts without all the sweat, and post-workout fatigue.  If you are like many people, you simply don’t have the energy to do a workout like that at the end of the day. Yoga is a mind body exercise that works as an alternative to other aerobic exercises, for an energy boost that lasts till bedtime. Here are three poses you can do, even as a beginner to increase energy levels and fight fatigue. Yoga Pose #1 –  Camel Pose – Ustrasana Camel pose is essentially a modified backbend that stretches the entire front of the body. Performed on the knees, this energizing yoga posture is easy to do, even for beginners. As it opens the heart, the gentle stretch of the camel pose allows you to reach back towards your heels allowing the breath to invigorate your entire body. This pose is especially helpful for reducing neck and back pain caused by sedentary lifestyles. Yoga Pose #2 – Chair Pose – Utkatasana A powerful pose performed standing with feet apart and bending down as if sitting in a chair, and arms raised up over the ears, this pose creates a bolt of energy in the body that you can feel through the muscles of the legs, and spine. Often used as a transitional yoga pose, Utkatasana can be practiced on its own to boost strength and stamina. Yoga Pose #3 – Bridge Pose – Setu Bandha Sarvangasana This beginning backbend Read More »

3 Yoga Workouts Just for Energy
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70
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Yoga workouts provide so many benefits to your health, and while some poses are for muscle building and some burn tons of calories, Yoga as a practice is one of the best workouts for energy. Many workouts offer the idea of an energy boost but can cause you to feel tired, fatigued and sore in the long run. There are two different types of exercise: aerobic and anaerobic. While any physical exercise will boost feel-good brain chemicals, burn calories and help you to break a sweat to release toxins, aerobic exercise can also leave you feeling tired shortly afterwards. If you are looking for an anaerobic workout that provides benefits to your brain power, and your energy levels without leaving you feeling even the slightest bit tired, try yoga. While some forms of yoga are more tiring than others, by doing a simple combination of poses called asanas, you can boost energy levels without exhausting yourself. Here are a few yoga poses you can do, even if you are a beginner: Yoga Pose #1 –  BAH-dah cone-AHS-anna,
baddha = bound 
kona = angle Sitting with your legs out in front, raise your pelvis with a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the Read More »

6 Recovery Workouts for Rest Days
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
workout-recovery

Recovery workouts are workouts that are simply easier than your regular routine. If you went a little too hard on your first few days of the new year, you may be sore. But that doesn’t mean that you get to take the day off, it just means that you need to go easy on yourself on the days that follow those exhausting workouts. This can help keep your momentum going and keep you on track to achieving your goals. Here are 7 recovery workouts you can do to stay active during your resting phase: 1. Walking is a great workout for your recovery period. You’ll burn tons of calories and be able to get outside to improve your overall feeling of wellness. Based on your fitness level and soreness of muscles try for at least 15 minutes and up to 45 to stay on your training schedule. 2. Weight Lifting is a recovery exercise that still works when you are sore. While you can’t lift the heavy weights on rest days, you can still use the lighter weights to restore activity levels during the recovery phase. 3. Hiking is like walking but burns more calories and can be tailored to fit your fitness level. If you went for an intense workout to start out strong for your new years resolution, you might feel worse if you don’t continue to workout. Hiking is a great recovery workout that gets you outdoors and keeps up intensity levels. 4. Swimming works all muscle Read More »

10 Stress Relievers That Work in Less than 5 Minutes
Posted By on December 23rd, 2013 in Vitaminfix Think - Issue 67
stress-holiday

Stress can build up over the holidays and sometimes there just isn’t enough time to unwind. But you can sneak any of these stress relievers in (for just 5 minutes) and get back your sense of serenity. 1. Have a Laugh. Keeping your good humor and having a laugh has short-term effects on your stress levels. The physical change that occurs in your body as a result of laugher relieves your stress response and also relaxes muscles. So take a time out and make a joke for an instant stress reliever. 2. Repeat a Mantra. Keeping your thoughts focused on positive ideas can really help reduce stress. Here are 5 mantras for stress relief you can quietly repeat to yourself when tensions get high, to bring your awareness back to the present moment: Everything I do is by choice. I’m not supposed to have all the answers. I will slow down and become conscious. This too shall pass. I will accept the things I cannot change. 3. Take a Step Outside. Breathe in the fresh air and fill your lungs. Slowly release the breaths and let them clear your mind of all thoughts just for a few minutes. If there is sunshine, try to soak it up. Researchers say that the vitamin D in the sun’s rays has the ability to boost your mood. 4. Listen to Music. Put on your favorite playlist, sing along to one of your favorite songs, or just play something you have never heard before Read More »

Fast Yoga moves That Spare the Spirit
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Yoga postrues can help you feeling energized and in the spirit during the holidays. When things start to move fast your holiday spirit can get depleted. Keep up with the season with these fast Yoga moves that offer an boost in needed energy and a good mood so you can stay present and take in all the holidays have to offer. Inverted Yoga Position #1: Legs up the Wall Pose: Viparita Karani This pose is known to ease anxiety, reduce stress and lower blood pressure while stretching the hamstrings, legs and lower back. 1. Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position. 2. Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body. 3. If you find this position uncomfortable in any way, or just wish for extra cushion, you can use your prop here. By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips. 4. Read More »

3 Ways Nature Acts as Inspiration
Posted By on November 25th, 2013 in Vitaminfix Think - Issue 63
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Nature is what connects us to other people, our pets and our  deeper selves. Ever do your Yoga routine on the top of a mountain, in the grass or on the beach? Sinking your hands into the ground and feeling the earth beneath you in it’s many forms has a way of creating a connection that eases tension in every day life, and lasts much longer than the time you spend out there in the elements. But it’s so easy to get caught up in a fast-paced lifestyle and start to worry more about whether you have toothpaste than your connection with nature. So here are a few things to remember so you don’t neglect your time with Mother Earth: 1. Nature inspires you imagination. Wondering how to handle the holidays this year? How do you get that perfect gift for the special people in your life? Set aside an hour or two this week to get away from magazines, catalogs, the television and other things that can get in the way of your imagination. Get out and do your cardio in the park instead of on the treadmill and see what comes to mind. Handmade gifts that celebrate your memories with that person like a custom painted flower pot or picture frame might be better than anything you can find in the stores. So let those creative juices flow, and see what you come up with. 2. Nature enriches your life. When you stand and gaze at a beautiful Read More »

Everyday Getaways You Can Take Close to Home
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Getaways don’t have to take you so far from home that you don’t get through the laundry, miss the kid’s game, or forget to stock the fridge. You can break away from hectic schedules and your everyday lifestyle, even for a few minutes a day and feel like you’ve been away all weekend even if you can’t afford to go too far from home by taking a mini getaway. Try these simple “getaways,” this week to break free from the grind, without going far from home: Try Mind/Body Exercise: You may fee like you’re on another planet the first time you hear someone say “breathe in happiness, and breathe out anger.” But the truth is, group meditations and mind/body classes that challenge your comfort zone really can take you away. The combination of calming and invigorating fragrances, people that may, or may not have anything in common with you and a new ideas for your mind to process can help you break away from those day-to-day habits that can leave you feeling stuck. So grab some free flowing clothes and give Yoga, Tai Chi or group mediation and take a getaway! Go Where Your Pet Would Go: If you have a four-legged friend, imagine where they would go if they stepped out your door for a getaway. Take them along with you to a nearby park, or natural reserve and just play. Walk, run, skip, toss a ball around, and bring along a set of headphones if you want. Make Read More »

4 Ways to Improve Your Lifestyle Karma
lifestyle karma

A healthy lifestyle doesn’t just happen over night. It takes time to make lifestyle habits stick, and it can be difficult to develop new dietary plans, fitness regimens and an overall outlook that helps you reach your goals. So how do you keep going in the face of nay-sayers, and temptations that pull at you from all directions towards your old not-so-healthy lifestyle habits? Here are 4 ways to help make your healthy habits last, and improve your lifestyle karma: 1. Repeat a Mantra: Your life is filled with infinite possibilities, and YOU are the creator of your own destiny. The more aware of this simple fact you become, the easier it will be for you to reach your ultimate health, fitness and healthy lifestyle goals. Since long-term goals are achieved by reaching small goals one at a time, repeating a simple mantra that reminds you that you can do it, can really help. Whenever you feel that your thoughts are puling you towards those old patters, simply repeat this mantra “I am a powerful creator.” No matter how many times a day you need to repeat it, making it part of your consciousness is key to getting healthy habits to stick for good. 2. Developing Earth Consciousness: Yes, you are a powerful creator but so is everyone else. And not only that, but the planet itself and everything involved in the global system also works to create the wonderful harmony that is life. So, as you create your diet, Read More »

3 Mind Body Exercises for Mental Health
Posted By on November 10th, 2013 in Vitaminfix Think - Issue 61
Mind-Body-Spirit

A strong mind body connection can help condition your mental and physical responses to decrease your likelihood of developing depression. Diabetics often suffer from complications associated with this disease that can lead to mood problems. But by doing mind body exercises, you can reduce your risk of losing touch with your good mood. While regular exercise has been shown to boost the production of brain chemicals that regulate mood, there are specific workouts that help build the mind body connection to offer additional benefits. Keep the blues away by adding these three exercises to your daily fitness regimen. Mind Body Exercise #1 Yoga This ancient practice burns tons of calories, reduces mental and physical stress and improves overall flexibility and mobility. The combination of movements, breathing, stretching, and mediation can lead to a variety of positive effects on both body and mind. This practice can also help reduce everyday stress that can lead to mood problems over time. Mind Body Exercise #2 Tai Chi This mind body exercise is a great way to improve mental functions such as concentration, by increasing the flow of what the Chinese call ”chi.” Chi, or life energy is something that when in balance, can offer a variety of health benefits including cardiovascular health, stress reduction and so much more. This graceful low-impact workout has been used for centurions to reduce symptoms of depression, anxiety, and mood disturbances while also improving self-esteem. Add it to your mind body fitness regimen to gain all the benefits. Read More »