Healthy Body Healthy Lifestyle

Tips to avoid stiffness while on an airplane...

2011-11-20T20:48:00.001-08:00

Many people feel cramped on an airplane. A plane does not necessarily allow each person to have the amount of personal space that he or she may desire. What simple steps can you take to keep yourself lose while on a flight?

1. A simple one is to take a walk up and down the aisle a few times.
2. Drinking water - keeping hydrated is important for muscle health.
3. Taping your toes...stretches your shin.
4. Doing a simple twist in the seat will lubricate your spine.
Perform the twist on each side.
A few simple steps to the twist:

1. Sit tall with your feet on the ground and square your shoulders to the wall in front of you

2. Place your right hand on the back of the chair and your left hand on the right thigh or armrest.

3. Inhale to lengthen your spine. Exhale and turn your belly to the right. Inhale to lengthen your spine, exhale to twist your belly more and turn your heart to the right as well. Inhale a third time to lengthen your spine. Exhale and deepen the twist from your navel and heart then finally turn your gaze toward your right shoulder.

4. Repeat on the other side.

A HINT...slow and deep breaths help the twist be felt deeper in your body...increases intensity.

Travel Safely and Comfortably as you visit your family and friends this holiday season!

Apples are on Sale...

2011-11-14T22:25:00.000-08:00

What to do with the abundance? You can make homemade applesauce? How you ask? Adding a bit of butter to a put, cutting apples into small pieces and adding cinnamon. (Keeping the skin on is a personal preference). Cook at low heat until the apples cook down into a mushy consistence. Stir periodically.

The apples give a delightful scent to the house and require very little babysitting while cooking. You can accomplish other activities in the house while letting them slowly cook.

I had some extra applesauce sitting around and decided to add it into a BANANA BREAD recipe. I substituted applesauce for the bananas and added a 1/2 cup of raisins to soak up the extra moisture. The bread turned out great!

The applesauce loaf of bread is a good way to add fiber into your diet. It is a satisfying snack...add a bit of peanut butter for a more substantial snack or some jelly for a sweet treat.

Jerusalem Artichokes...a NEW FIND at the Farmer's Market

2011-11-13T21:11:00.000-08:00

For a while I have been looking at these roots on display at one of the farmers my husband and I frequent. A month or two ago I finally asked what they were. He told us they were Jerusalem Artichokes and could be cooked like potatoes. Sounded interesting. I decided to wait for cooler weather and give it a try.

Within the last month potatoes AND jerusalem artichokes have been available at the farmer's market. I asked the farmer how to prepare them (as well as how to pick out one). He told me to pick out the ones that have less nodules as they are the easiest to clean and work with. I decided to follow the farmer's instructions and boil the potatoes and jerusalem artichokes together. I mashed them and added a small amount of butter (salt free), salt, and pepper. They were wonderful! The jerusalem artichokes added a slight different flavor and texture to the mashed potatoes. It was delightful! Like potatoes, the skin is edible...it's a personal preference whether you eat the skin or not!

Now that I know I like them, I want to find more uses for them. I am curious what health benefits may come from eating them. I have started to research.

Jerusalem artichokes have been used as a potato substitute for people with diabetes. This is good to know as diabetes runs in both my family and my husband's.

They are high in iron and a good side dish for any protein.

I looked them up on Food Network's website and am looking forward to trying a few recipes! Cauliflower is on sale this week...I think I'll try the Spice-Roasted Cauliflower with Jerusalem Artichoke recipe first!

Time Change...Routine Chnage

2011-11-12T17:19:00.001-08:00

“Listen to the mustn'ts, child. Listen to the don'ts. Listen to the shouldn'ts, the impossibles, the won'ts. Listen to the never haves, then listen close to me... Anything can happen, child. Anything can be.”

— Shel Silverstein

The time change brings possibilities, not just darkness earlier. Take advantage of the change and change your routine.

Have you been working our regularly?
Have you been eating home cooked meals?
Have you been getting enough sleep?

November brings Family, friends and Turkey dinners. November brings shopping and holiday parties at work. This is a great time to assess your lifestyle and your habits and usher in a change that needs to be made.

Obesity...Chronic Heath Problems...Changes NEED to be made in the USA!

2011-10-18T04:54:00.000-07:00

Yesterday's Wall Street Journal Article (10-17-11) mentioned that "Just 1 in 7 U.S. workers is of normal weight without a chronic health problem, according to Gallup polling data". Too many people are not taking positive charge of their health!

How can this change? Healthy Habits DO START at home! Packing healthy lunches or snacks is a great way to take charge of your health. Packing single serving snacks will help a person get through the day without having to visit a vending machine. Healthy snacks can be prepared at home and packaged in single serving portions.

Packing a water bottle (reusable is GREAT for the environment at the same time) is a great way to stay hydrated at work. Drinking water not only keeps a person hydrated but helps with metabolism and elimination of toxins. There are numerous additional health benefits to drinking water.

Exercise can be incorporated into each and every day in small amounts. How? Pick a parking space that is not right in front of a door. Park a few rows away and walk to the door. (this same parking routine can be used when running errands) Another easy exercise option may be to take the stairs rather than the elevator. Depending on one's job, a lunch hour (or part of one) could be spent walking rather than sitting and eating.

Finding ways to be healthy does not have to cost a lot! Start today with one or two healthy changes!

If you have a healthy routine established, start encouraging your family, friends, neighbors, and co-workers. Perhaps invite someone to join you on a walk or share your carrot sticks, fruit or healthy snack with them!

One quote by Gandhi that I follow in my daily life is "Be the change you wish to see in this world". I try to set a good example and hope that others will do the same. Perhaps a wave of positive peer pressure will move through our circle of influence and spread...

Vegetarian...for Just ONE Day...You CAN do it!

2011-10-01T04:32:00.000-07:00

According to punchbowl.com, October 1 is World Vegetarian Day. Why not try something new, just for a day?

The North American Vegetarian Society is the organizer of this "holiday". Visit their site to learn more about the benefits of a Vegetarian Lifestyle.

Their website also includes tasty recipes. Just for today, try something new. Perhaps you could make vegetarian day a monthly experience, or even a weekly experience. You could make MILLET LOAF rather than meat loaf.

October is World Vegetarian Month. Start with a day...perhaps you will make it a lifestyle choice to avoid animal products in consumer products as well as avoid eating meat. Take the pledge today to investigate how you can incorporate aspects of a vegetarian lifestyle into your routine!

Revisiting New Year's Resolutions...5 Ways to RELAX

2011-09-01T05:09:00.001-07:00

Did you start 2011 with the intention to find opportunities to relax. Did you try to find methods to eliminate built up stress? If you have found yourself slipping back into routines that are not healthy, now is a great time to get back on track...before the holidays bring a big in routine! Here are a few inexpensive methods that you can use to eliminate some stress from your day. Perhaps one will work for you!

1. Turn off television before you fall asleep. It's better to fall asleep to a book. The noise of the television while you sleep can cause your sleep to be fitful. Pick up a book or grab an e-Reader and get lost in a story. Give yourself 5-10-15 minutes each night and see how you are able to fall asleep quickly...and perhaps learn something! Need a book recommendation? Join www.goodreads.com and fidn out what others are reading.

2. Learn to say "NO". Take time to look at the activities that you are committed to on a daily, weekly, monthly basis. Perhaps you are involved in more than you can give 100% of you, time, talents and treasures. Is it time to step back from one? Most people do not want to walk away from something in which they are involved. Perhaps you can take a smaller role? Finding the balance between work, family, volunteer and personal down time is a challenge. Try to fill your life with activities that you know you are able to give you all. If you are have too much going, you'll always be anxious knowing you can always do more.

3. Make a list of what you need to do! Don't force yourself to remember everything and get upset when you do not. Write down what needs to be done and cross an item off the list when it is completed. It will be a visual sense of accomplishment each time you cross off an item!

4. Find time to exercise. The health benefits of exercise are numerous. The time you spend exercising is your time. The time you devote to this is the time you have each day. Many website stream fitness videos giving you the flexibility to exercise at the time of day that works best for your schedule. Add some yoga or pilates to your life.

5. Get a massage if you wish to splurge. Massages range in style and price, there should be one that is right for you. Start your search with recommendations from friends. The Massage Envy chain has reasonable rates for new clients. Perhaps you have one in your area.

A New School Year Starts...Time to Revist New Year's Resolutions

2011-08-28T20:03:00.000-07:00

A new school year is symbolic of a fresh start. The calendar reminds us that there are just over 4 months left in 2011. Perhaps this is a good time to revisit each of our New Year's Resolutions. There is time to make adjustments to the routines that we are in before the year is complete!

Fall is a season that provides people with many opportunities NOT to have a Healthy Body and Healthy Lifestyle. Perhaps we may attend football tailgates or sit around for hours watching football games on television. Perhaps our workout routine is outdoors. As the days get shorter and the weather more unpredictable, a now routine needs to be established. Along with these potential bumps in the road, add Halloween candy in stores, Thanksgiving celebrations with family and friends and Holiday parties at work and family celebrations.

What can be done now? Let's look at a few tips that can keep each of us healthy through the remainder of 2011:

Are you drinking enough water? Make sure to stay hydrated. How much is enough? Well, when you find that your urine is clear, you know you are hydrated. The volume needed depends on the foods you eat, the level of physical activity and the humidity in your environment. A good rule of thumb is 48 ounces.

Why drink so much water? Water is a great thirst quencher PLUS it hydrates you with ZERO calories, no added sugars, no added colors, etc. Another added bonus to drinking water is that is may control your appetite. When you feel hungry, drink a glass of water. Often the feeling of hunger mimics the feeling of thirst. After 20 minutes, if the water does not control your appetite, then you really are hungry. If not, you did the correct thing for you and satisfied your thirst!

Water also helps the body in the digestion process. If you absolutely cannot stand the taste of water, make choices to still drink liquids that do not dehydrate you. You can add Energen-C packets to your water to add flavor as well as vitamins. You could add a caffeine free tea bag to your water to add flavor without the dehydrating caffeine. Another option is to add a slice, or squeeze, of fresh lemon or lime.

How can you make sure you get enough? Why not carry a water bottle with you wherever you go? I suggest an environmentally friendly option of a refillable bottle.

To read more about the health benefits of drinking water, you can visit Secrets of Longevity, Mayo Clinic and Natural Remedies.

Healthy Recipes to take advantage of your garden's abundance

2011-08-17T10:33:00.000-07:00

Too much Zucchini? No worries. You have a few options.

Option 1: Slice and Freeze
Slice the Zucchini into bite sided rings or cubes and freeze in an airtight container. They can be taken out and used in pasta sauces and soups all winter. If you like the recipe below, you can always package 1 1/2 cup portions (or multiples of that) for future bread making and enjoy your home grown zucchini all winter!

Option 2: Make Zucchini Bread
Preheat the oven to 350. Grease a loaf pan or, if you wish, line muffin tins and make smaller portions. They freeze well! Loafs cook for about 45 minutes, or until they test done. Muffins about half the time, they need monitoring after 15 or 20 minutes depending on how full they are.

Combine DRY ingredients:
1 1/2 cups flour (I like to use whole wheat or a combination of whole wheat and oat flour but white flour is traditional)
1 1/2 - 2 TSP ground cinnamon
1/2 TSP salt
1 TSP baking powder
1/2 TSP baking soda

Fold the dry ingredients into a well beaten "WET" mixture of:
2 eggs
1/2 to 1 cup sugar (the riper the zucchini the less sugar you need)
1 1/2 TSP vanilla extract
1/2 cup vegetable oil
1 1/2 cups zucchini (thin slices, small cubes or shredded)

OPTION: Adding Nuts or Raisins or Cranberries

HINT: A Healthier Option is to go with the smaller amount of sugar and larger portion of the cinnamon

HINT: Shredding the zucchini brings out the moisture if you prefer a moister bread/muffin.

Option 3: Stuff the Zucchini
If your zucchini has grown to a large size you can slice it lengthwise, hollow out the center and stuff it.

This can be made vegetarian or with ground meat. STEP 1: WASH the Zucchini or Squash as the exterior is EDIBLE!

Meat Version:
Sautee ground meat (turkey is a lean choice), onions and garlic (or shallots). Add sage to the mixture as it cooks. Other spices can be used if sage is not one you feel comfortable working with. Basil or oregano would give it an Italian flare or rosemary a rich and deep flavor.

Add chicken broth (reduced sodium is a healthy choice), chopped bell peppers (your choice of colors), raisins or cranberries and barley. The easy measurement trick is 2 parts liquid to 1 part barley. The dried fruit absorbs moisture plus adds sweetness. Add to taste. Hollow out the zucchini or squash, being careful to keep the shell intact (easier with hard shelled acorn or butternut squashes in the winter), chop and add to the pan.

At this point turn on the oven to 350 and line a baking dish or cookie sheet with foil (depending on size of the zucchini). Place zucchini on foil and salt and pepper the shells.

Cook until liquid is significantly reduced.

Add mixture from pan into the zucchini shells and cook until shells become tender, about 40 minutes depending on the size of the zucchini. Option: add cheese to the top.

Vegetarian option:
Instead of meat add carrots (chopped small) and white or pinto beans and/or potatoes sliced or cubed into small bite sized portions. This adds protein and a variety of textures.

Enjoy the abundance in your garden!

Healthier Homemade Hamburgers and Meatballs

2011-08-14T19:11:00.000-07:00

I have been experimenting with "fillers" when I make meatballs or hamburgers. Instead of the traditional breadcrumbs, I have been searching for an option that adds nutrition and not just bulk to the recipe. What I found to work well is WHEAT BRAN combined with OATMEAL. The meatballs and hamburgers turn out moister than those made with traditional breadcrumbs!

A great benefit, wheat bran adds fiber to the ground meat that you use. Studies show that it may lower blood pressure, prevent stomach cancer and hemorrhoids (WebMd). The addition of oatmeal also adds health benefits as oatmeal is known to lower cholesterol which may reduce the risk of heart-disease.

Many options are available for you to "add in" to customize your hamburgers or meatballs. Why not make healthy choices!

Personal Fitness when traveling

2011-07-24T17:53:00.000-07:00

If you find yourself traveling and unable to fit a yoga mat into your luggage or fit attending a class into your travel schedule, if you have a laptop and access the the internet you can attend a class on YOUR schedule!

Q: How is that possible you ask?

A: Well, one of the chanels on www.hulu.com is Gaiam's wake Up Workout. Pick the workout you wish to do and you are all set! As of today, 26 episodes are posted. They range from Pilates to Yoga to Power Sculpt to Boot Camp. There is something for everyone. You may even want to try something new in the privacy of your hotel room!

Q: How do I make my hotel environment more like a studio environment?

A: One thing you can do is use a towel (or two for cushioning) as a mat. If you feel more comfortable with the use of a yoga mat, you can purchase mini yoga mats for your hands and feet so you do not slide. Amazon and other retailers sell yoga paws and feet.

Q: What will I need to pack?

A: Your computer and whatever clothing is appropriate for you to workout is all that you will need. Remember, you will be in the privacy of your own room!

Remember, a class online or on a DVD is an option when you cannot take a class in person. Taking a class in person is always best as a trained instructor can give you tips that adapt an exercise to fit your body and can give you tips to make changes if you are doing an exercise incorrectly.

Make Personal Fitness a Priority

2011-07-19T05:46:00.000-07:00

Personal fitness is a priority in my life. The time I spend being athletic is the time I have to relax. The gym, yoga studio, pilates class or tennis court provide me with respite. I think clearer in those spaces. The quiet time allows me to reflect.

I find ways to work my personal fitness routine into my day. During a normal work week, it is after work. I utilize the time to relax after a day of giving to others.

As a school teacher, my summer fitness schedule is NOT routine. I am more flexible with my time (and try to take more yoga classes to get more flexible physically!) and can vary my activities. The change of pace is welcomed!

I have been traveling quite a bit recently and have found that may gyms welcome guests. You too can make the time for your personal fitness when traveling with a little leg work. Many gyms offer "specials" to entice you to try their space. Many yoga studios have promotions that allow you to take a first class free or pay a set amount, usually very reasonable, to try out the studio for a week (hoping you will take enough classes to get hooked on the studio OR an specific instructor). You can always hit the streets and walk or run around a new location to discover a new place, weather and safety permitting.

In the midst of your busy summer, stay cool, stay hydrated and STAY FIT!

A Healthy Lifestyle Includes SLEEP

2011-06-24T17:32:00.000-07:00

Many of us multi-task on a daily basis. In order to accomplish everything on our "To Do List" we often sacrifice sleep. Completing everything we set out to do does take stress away. After all, we do not continuously worry about what we must do. Is sacrificing sleep worth it? Can you make up for lost sleep?

To answer my questions I started sleuthing online. I have heard that one cannot "stockpile" sleep to make up for nights where it is sacrificed.

According to the Health.com article, "11 Surprising Health Benefits", I learned that sleep helps improve memory and creativity. When one sleeps, new information is retained and conceptualized better.

The article explained that people who get more sleep (approximately 6 hours a night or more) are healthier. They have less inflammation and tend to weigh less. Adequate sleep controls the inflammation that can lead to heart problems as well as controls the hormone that causes hunger.

It has been part of many advertisements over the years that driving while exhausted is dangerous. Falling asleep or having a short reaction time at the wheel due to exhaustion IS an impairment and should be avoided.

So if sleep is so good for us, what can we do to get more? Many people must sleep less as their jobs require them to keep up long hours. After all, bills must be paid and a paycheck needs to come in to pay those bills. People may not be able to sleep due to personal or family responsibilities or stress. A few things to consider when trying to find more time in your life to schedule more sleep:
1. Are you over scheduled? Does something need to go? Do you need to start to say "No"?
One way to get more sleep is to pick and choose the activities that mean the most to you and are the most essential and cut back just a bit. You CAN do it all, perhaps not all at once!
2. Do you exercise? You can get into an exercise routine. Regular exercise helps many people sleep better. The exercise helps one reduce stress and often leads to healthier cravings.
3. What do you eat? Avoiding caffeine later in the day, eating regular meals and staying hydrated will help you sleep better as your body will be working more efficiently.
4. When do you eat? The time of day makes a difference. Late night dining causes the body to work digesting food. The body stays awake as it works to digest. Especially if the food is spicy, heavy or something that does not fully agree with you.
5. What do you do to reduce stress? You may read a book, exercise, take a yoga class or meditate. You may not have anything in your day that helps you reduce stress. Look to start something that helps you clear your mind.

Summer started this week...start a new routine with a new season. Try to integrate more sleep into your day. Help your memory, immune system, metabolism and waistline! Think beyond yourself too...sleep improves safety in the home and out on the road!

2011 ... New Year ... New Ideas

2011-01-10T21:42:00.001-08:00

In an effort to try to eat "closer to the source" I am trying to find ways to eliminate processed foods as much as possible. I'll continue to use processed foods in a "Semi-Homemade" manner ... I am just trying to use less. This will reduce my sodium intake as well as ensure I am getting nutrition w/o extra preservatives.

You may be in the same difficult situation that I have been in recently, the vegetables in the grocery store do not look good and are high priced. What do you do? Purchase high priced food that does not look good? Go without vegetables?

A few things to consider when trying to find your way out of a dilemma like this is to not only look at the grocery store ads each week to see what produce is on sale but also consider looking at what is available in the frozen food section. Fruits and vegetables are frozen at the peak of their freshness so they are a good alternative to poor looking, high priced produce. Canned vegetables are high in sodium so they are not as good of an option.

Frozen vegetables can be added to soups, stews and stir frys as well as eaten as a side dish.

Another option would be to visit your local farmer's market.

To find out what produce will be available in your area, check out http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap. This site will let you know what is in season each month in your area AND give you recipes as well!

Another website to check out is Sustainable Table. You can find local farmer's market information at this site.

Food to Plate gives additional information about eating seasonally.

Food Network is a great resource to check out recipes using what is in season.

Start 2011 out on a healthy note...eat fresh foods as much as you can.

FINDING BALANCE ...

2010-12-23T06:37:00.000-08:00

The weather does not allow us to get outside as much in December as it does in July. Whether we are inside due to rain or snow we are inside more because of shorter days. Now that the shortest day of the year is past us, we can look forward to a few more minutes here and there is daylight.

What can we do inside to keep ourselves active and fit? If you do not have a gym membership, household activities can be done to keep fit.

Activities to do when seated:
If you are sitting and reading a book, reading the newspaper, watching TV or working on the computer you can work your CALF MUSCLES by tapping your feet. Keep your heel on the ground and lift your toes. Tap your toes down. This lengthens the front of your calf.

If you wish to add a HIP OPENER to your seated position, cross the left leg over the right. Keep the left foot flexed to protect the knee. Gently use your left hand to externally rotate your quad muscle and your right hand to keep your ankle flexed. If you wish more intensity, keep a straight back and fold at the hips. Dive your heart toward your shins and aim your hands toward the floor. Carefully come up, leading with your sternum and placing your hands on your hips to take the load off your back. Repeat on the other side. (See the photo from Google Images)

What about a more intense workout when at home? That's possible doing normal household chores. A VACUUM can provide you with a workout. Keep your navel drawn in to keep pelvic and rib stability and you will get core strength as well as an upper body workout with the machine. Use the implements and add in squats to get low areas under chairs, etc. Move furniture to not only clean and help your lungs but also get a workout for your entire body. Remember, pelvic stability is the key to not getting injured.

Being inside does not have to stifle your activity, make the most of what you have.

Shopping for Luggage...keeping a HEALTHY BACK in mind

2010-12-23T05:10:00.000-08:00

I was shopping for luggage this week. I wanted to find bags that were airline "carry on" size as well as stylish and reasonable in price.

How do you start shopping for luggage? First, you look to find out what sizes are allowed as carry on and what sizes would have to be checked. Most airlines consider carry on bags to be: No larger than 45 inches (length+width+height), be approximately 22"x14"x9", or 56x36x23 cm which will allow the bags to fit in an overhead bin or underneath the seat in front of you.

When looking for luggage for clothes, look for LIGHTWEIGHT pieces that have wheels. This makes it easier to move through an airport as well as lift up and into a bin. If you are traveling for pleasure or work, you want to have fun or work, not get a back injury lifting an overweight piece of luggage. Keep the suitcase light, fill it with your goods.

When looking for a carry case for your laptop and other materials why not look into a LAPTOP MESSENGER BAGS. A messenger bag is lightweight, has many compartments and can be carried across your shoulder. It will distribute the weight across your body without causing any strain on your back or one shoulder. I found stylish and reasonable messenger bags online at CSN Stores. Check out the link above. Travel safely!

We all look for ways to save a few dollars...

2010-12-18T16:22:00.000-08:00

Baking Soda is a purchase that is inexpensive and can be used for NUMEROUS household chores.

Here are a few ways that Baking Soda can be used rather than other, more expensive (and usually more processed), products.

1. Use baking soda to clean your drains. a mixture of baking soda and vinegar causes a chemical reaction that can clean your sink...eliminating clogs from hair, pet fur, etc.

2. Use baking soda with laundry detergent to WHITEN whites. A quarter of a cup helps get socks looking CLEAN!

TIP: Baking soda is used in the refrigerator and freezer to "soak in" odors. The suggested replacement time varies...I have seen a range from 30 days to three months. Why not use the old box for laundry whitening or sink cleaning rather than waste it.

3. Baking soda can be used under your arms rather than purchasing a separate deodorant.

4. When you wash your hair you can use baking soda to remove product build-up. Just add a small amount of baking soda to your hands along with your traditional shampoo. Make a lather/paste and apply to your hair as you normally would if you were merely suing shampoo.

5. Baking soda can deodorize closets. You can place an open box on a shelf in the closet (or use one of the fridge and freezer boxes with the mesh sides) to neutralize odors. This is good for closets with sports gear, dirty laundry and sweaty shoes. You might miss the floral scented aroma but those products only mask the odor, not absorb it and remove it.

More information can be found at: http://green.yahoo.com/blog/care2/4/40-fantastic-uses-for-baking-soda.html and http://armhammer.com/index.asp.

Beets...so many health benefits. Why the bad reputation?

2010-12-15T16:15:00.000-08:00

Beets are a simple food. You can buy a can of whole, sliced or pickled beets and include them in salads or other recipes. You can also buy beet roots with or without the greens. Both are edible and can be prepared in a variety of manners.

Whole beets can be rinsed clean (cut to speed cooking) and steamed. Beets can also be cut and baked in the oven to make chips. There are many preparations, those are two quick and easy preparations.

Steamed beets can be eaten in salads or as a vegetable side dish. They can be prepared with butter or just served plain. You know they are done when a fork can be pierced into them and it does not find too much resistance. Prepare them as you wish...everyone likes a different amount of "crunch".

A great Beet Chip recipe from Food Network involved baking beets with sweet potatoes. You can also include Potatoes and sliced carrots as well.

If you buy beets with the greens you can cook those as well. Prepare them as you would chard...just change the recipe a bit. Clean the greens thoroughly. Chop up the greens and add to a pan. Saute with some garlic, olive oil and butter ( I prefer to use non salted). After the greens wilt, add some balsamic and reduce.

Why eat beets? They are PACKED with NUTRITION! They have fiber, Vitamin C and Vitamin A. They are said to ward off cancer and asthma as well as aid in digestion and promote liver function. To read more about the health benefits of beets click here.

I was listening to NPR on my way to work today

2010-12-14T18:21:00.000-08:00

and heard a story about Going Green and the Holidays. The story focused on whether it was better to purchase a "fake" Christmas tree or cut one down. There guests detailed the debate about cutting down a tree vs a fake tree that can be reused year after year. Allergies aside, it appeared to me that the guests were leaning toward listeners cutting down their own tree. Some people can handle this, some cannot due to allergies.

One alternative I also heard was buying a small pine, or ROSEMARY, in a pot then planting it outdoors when the weather gets warmer. Start a tradition...develop a garden.

I decided to search out more information to see what has less of a carbon footprint.

MSN has a story that basically states that the environmental factor is a wash...it comes down to personal preference.

TreeHugger.com states that it is better to get a real tree that can be recycled.

Ezine articles believes that it is more cost effective and a greener option to buy a "fake" tree if you plan on using it for ten years or more.

Appears like the jury is still out. Whatever your personal preference happens to be, do think about the environment as you make choices this holiday season. Recycle and reuse...accumulate as LITTLE waste as possible!

Pilates Ecercised to beep you STRONG

2010-12-09T05:01:00.000-08:00

In Chinese art bamboo symbolizes the ideal man, he bends and sways with adversity and change but does not break. In America in 2010 we need to bend and sway with each twist and turn that life throws at us. The holiday season add a few reasons for us to bend our normal routine.

When participating in home decorating, cooking, entertaining or being entertained, we need to be mindful of our posture so we do not get hurt.

The PRINCIPLES OF ALIGNMENT IN PILATES are tips to keep in mind whether you are on or off the pilates mat.

The FIVE Principles:
1. Pelvic Placement
2. Rib Cage Placement
3. Scapular Movement and Stabilization
4. Head and Cervical Spine Placement
5. Breathing

Let's start with Pelvic Placement AND Rib Cage Placement for today's analysis. If we look at both as a whole, we can see how keeping the two in mind will help keep us safe this holiday season and beyond. There are many details to keep in mind for each segment of our body, the simple truth for today is to KEEP YOUR RIBS IN ALIGNMENT WITH YOUR HIPS.

How?
Think drawing your navel toward your spine and tucking your "tail" under you. This protects your spine and eliminates the chance for starting to develop or perpetuating a deep lordotic curve. (see the image)

How would my ribs and hips get out of alignment?
If you sit for long periods of time (at a social gathering this season perhaps" you may start to slump.
If you need to lift heavy objects, bend your knees and move your back as a unit, rather than have a few vertebrae do all the work.

Protect your body! Thing of your "midline" as your BASE...keeping the ribs and hips in alignment will keep your strong and safe. what can you visualize to help you remember? It may sound silly...think about a worm's clitellum that HUGS the rest of its body. Imagine you wrapped an ace bandage around your midsection to visually look the same.

Was perusing Yoga Journal today and found an interesting article...

2010-12-05T21:20:00.000-08:00

Know Your Stress Type. The first step to being able to fight stress is to know how it affects you. The holidays can be a stressful time as you try to find the perfect gifts for loved ones and friends while watching your pocketbook.

Read the article to look for the stress type that best fits you...then start to work on coping with the stress so you can enjoy the hectic time of year!

Let the Holidays be as stress free as possible - embrace and enjoy the season!

Homemade APPLE SAUCE

2010-12-04T10:19:00.000-08:00

There's nothing like the scent of baked goods in the oven/fresh from the oven. I've found the scent of fresh apples cooking on the stove (with some cinnamon of course) to come quite close to the same comforting aroma.

While you spend time inside decorating or keeping warm, cut up a few apples (a variety makes for more flavor...even add pears too). I like keeping teh apple skin on...you may wish to get rid of it. When you cut the apples make sure no rough parts of teh core remain, you want the applesauce to be smooth. The smaller you dice the fruit, the less cooking time needed.

To make the applesauce, melt some butter in a pot (to line it so the apples do not stick), add the diced apples to the melted butter and add cinnamon (to taste). Cook on low or medium low until the apples have reduced to a sauce. You may serve as is, or blend to make the consistency more like store bought.

Store in the refrigerator. Serve warm or cold. Perhaps warm applesauce over a muffin for breakfast?

While apples are in season, take advantage of the lower prices and make homemade applesauce. It does not take much time and it eliminates the preservatives you'd consume in a store bought product.

Be Mindful About What You Use. GO GREEN!

2010-12-03T05:26:00.000-08:00

I read in this month's Yoga Journal that the holiday season brings about a 20-30% increase in trash. The trash not only comes from wrapping paper and boxes that gifts come in but from decorations and disposable plates and utensils used while entertaining.

How can you be "GREEN" this holiday season without sacrificing a festive look?

ONE way is to go to thrift stores, dollar stores, garage sales, etc. and pick up holiday plates or festive color plates for a reasonable price. This way you use dishes that can go into the dishwasher and not the garbage can. (Perhaps you can even borrow extra plates from a friend or neighbor.) If you do not wish to keep them after the party, you can always make a charitable donation. The cost of buying plates can run from a few cents each to a few dollars. If you look into it, you may be able to purchase plates for the same cost as disposable.

A SECOND way to go green is to use decorative bags to wrap presents, when applicable. The bags can be reused year after year where wrapping paper is a one use item.

A THIRD way is to save your holiday cards. You can use this year's holiday cards for gift tags NEXT year. The decorative objects on the cover of the cards, like trees, ornaments or religious scenes can be cut out in a decorative manner, hole punched and strung with string on a gift bag as a "bag tag". This ensures that each "bag tag" is personalized.

REDUCE, REUSE, RECYCLE ... there are many ways to creatively reuse products. Keep it classy and personalized so that your GREEN efforts are appreciated by others and inspire others to BE MINDFUL ABOUT WHAT THEY USE.

Be Mindful About the Foods You Choose...

2010-12-02T05:18:00.001-08:00

As the weather gets colder, a bowl of soup begins to sound like a good option for a meal. Starting a meal with soup is also a good way to watch what you eat. In the season of sharing meals to celebrate with co-workers, friends and family, why not add a soup to your menu or order soup to start your meal. A satisfying meal will help curb the desire for Holiday sweets.

There are many locations on the web you can go for soup recipes. Foodnetwork.com and Dinnertool.com are two good sites to visit to get ideas. Personally, I am a Food Network Semi-Homemade with Sandra Lee type of a cook. One soup that I like to make that breaks my semi-homemade trend is Carrot Soup. I've adapted the recipe over the years so it now is an amalgam based on what I read, watched on TV and experimented with in the kitchen. Here's my healthy twist to the recipe...a heartwarming and satisfying meal on its own with a wedge of bread.

Healthy Twist on Carrot Soup:

Melt a Quarter Cup of UNSALTED butter in pot
Thinly slice 2 small onions (NOT RED) ... or one large and add to the pot with melted butter. Saute till translucent.
Thinly slice (for faster cooking) 2 LBS of carrots and add to the onions. TIP: An option is to use bite sized carrots to save cutting time...unfortunately then it is not as cost effective.
Add 1 TSP of dried TARRAGON
Cover and simmer about 10 minutes until carrots are tender.

After you test carrots and find they are tender, add 4 cups of LOW SODIUM Chicken Broth/Chicken Stock. Add one third a cup of orange juice...about the juice of an average orange if you do not want to buy orange juice for one recipe. Add 2 TBSP of lemon juice...or 1 TBSP lemon juice concentrate and 1 TBSP of water. Boil for 10-15 minutes...time depends upon how thinly cut the carrots are.

Blend the mixture in a food processor. (Remember to cover the top of the blender...the steam can cause the top to fly off and make the kitchen a mess!) Taste the final product...add salt and pepper as desired. Serve warm with a wedge of bread (hearty whole grain is a healthy option), grilled cheese or a cheese, cracker and fruit plate.

Be Present This Holiday Season

2010-12-01T05:08:00.000-08:00

Embrace the opportunity to spend more time with friends and family. Make a HOLIDAY RESOLUTION to stay healthy!

During the Month of December I'll investigate ways we can all stay healthy in mind, body and spirit as we attend HOLIDAY PARTIES, SHOP AND GET WORK DONE so we can take time off.

Tip For Today: Take time to RELAX. End your day with a yoga pose.

Viparita Karini "Legs up the Wall Pose" is a great way to end your day.

Q:Sounds Easy? How do I begin?

A: Start by sitting next to a wall with on hip actually touching the wall. Roll onto your side and slide your legs up the wall. If your glutes (seat) slides away from the wall, press your elbows into the ground and feet into the wall and shimmy your glutes closer to the wall. Find the restful place for your to recline on the floor with your back on the floor, seat into the wall and legs up the wall.

Q: Is that it?
A: It can be. You can recline here with your spine supported and legs active. Flex your feet and engage your quads. Encourage the flesh of your thighs to internally rotate and aim toward the wall like you would if in Downward Facing Dog. Your hands cal rest next to your side body, palm facing up about 30 degrees from your torso. Breathe. Shut your eyes. Rest here for 8-10 minutes if possible.

Q:What if I want more?
A: A variation to encourage deep breathing would be to place your right hand on your heart and left hand on your navel. As you inhale feel your right hand elevate and as you exhale feel it lower and the left hand elevate. Practice lengthening your breath, perhaps counting to 3, 5, 7 as you inhale and the same breath length as you exhale. This encourages your lung capacity to build as you rest. PLUS, deep breathing reduces stress!

Q: Anything Else?
A: Yes, the legs can go into variations also. They can open into a wide "V" to open your hips and groins. You can also bring your feet into baddha konasana against the wall and allow your knees to splay wide to open your hips and groins a bit more. Just be careful to draw your navel to your spine to protect your lower back. You want to keep your spine as neutral as possible in all variations.

While you rest, try to let go of the activities of the day for the few minutes you are in your pose. Let your pose be your time, your personal sanctuary among the hustle and bustle of the Holiday Season!

HALLOWEEN CANDY...

2010-10-23T20:49:00.000-07:00

SWEET Temptations abound at the end of October. Not only has Starbucks been selling Pumpkin Spice Lattes for a while and grocery stores have been selling candy for a while, but people make homemade treats for the holidays.

For most people without a health condition that precludes their eating sweets, it's OK to give in to the holiday temptations/cravings every once and a while. The sweet treats may be a comfort food that reminds you of childhood or a guilty pleasure once a year. Whatever reason you break from your normal meal plan and have a special treat, you need to be mindful not to indulge. Satisfy a craving with a small portion!

Are you aware of the proper nutrition and calorie count for your body? Have you visited http://mypyramid.gov to look at the USDA's food guidance program?

Perusing the Food Pyramid one encounters the Discretionary Foods Category. This small category includes caloric drinks, sweets, sauces and foods that contain solid fats. This category should be only a SMALL component of your healthy diet. Starting at Halloween time and through the holidays there are many temptations that cause the DISCRETIONARY CATEGORY to become a larger component in your dietary plan than it should be. How can this be avoided? Here are a few tips:

Purchase candy in single packaged in single serving pouches. Take small candies that are bite size and easily consumed in multiples like M&M's, Skittles or Candy Corn. Why not purchase them in a large bag that contains several packages of individually wrapped treats. If you must give in, have 1 package and stop there. Eat nutritious meals throughout the day to balance out the extra sugar in your diet.

Pack snacks to eat when you get tempted. One option is to pack baby carrots and/or apple slices and keep them with you. They can be eaten raw or combined, conservatively, with a dip (remember dips are discretionary foods). Apples can be given a peanut butter or caramel topping while carrots can be dipped in ranch dressing. Grapes are another snack that is bite size and can be eaten on the go.

Another option would be to create a homemade snack mix. You can purchase a combination of dried fruits, crackers like Goldfish, and nuts (almonds are a healthier options than some others). The mix can be made in a large portion then individually packaged so you control the portions you consume.

A simple rule of thumb, according to www.myperiod.gov the target for a person to keep in mind is to have no more than 10% of your daily caloric intake be from Discretionary Foods.

Make healthy choices. Don't let discretionary foods get the best of you!

Care for your LEGS and CORE at the same time...

2010-10-15T17:54:00.000-07:00

ADD the Pilates Single Leg Stretch to your daily routine...or KEEP it in your routine...it's good for you!

Start reclining on your back. Draw your navel to your spine as you elevate your legs to a 90 Degree Angle. Keep your transverse abdominis engaged throughout the exercise. On an inhale, curl your head neck and shoulders up, tucking an imaginary orange between your chin and chest. Imagine your sternum reaching to the sky.

Keep the curve in your upper spine and draw your navel toward your spine.

Since your body has a tendency to work itself differently on an inhalation and exhalation...we'll vary the traditional exercise a bit here...

Inhale: keep your left knee at the 90 Degree angle with your left hand outside your left ankle and your right hand on the inside of your left knee. Extend your right leg forward. Point your big toe like you are pressing a button on the elevator. Extend and lower the right leg to the level where you still can maintain hips and ribs in alignment.

Inhale: Repeat on other side

Exhale: Repeat on Side 1

Exhale: Repeat on side 2

Complete 4-6 sets of pairs of inhalations/exhalations

To complete the exercise, hug your knees into your chest on an inhale. As you exhale, curl your head, neck and shoulders into your knees to make a little ball with your body. Exhale to uncurl and recline to a prone position.

Photo courtesy of Google Images

Take Care of Your Legs

2010-10-08T05:18:00.000-07:00

Whether we are aiming for longer leaner gams, an increase in range of motion or greater flexibility, we all need to care for our hamstrings when engaging in any form of exercise. None of us want to be the person that pulls up lame during an activity with a hamstring pull.

How can we strengthen our lower body and care for our hamstrings?

There are a couple of exercise that you can start adding to your routine.

The FIRST is A Seated Forward Bend, Paschimottanasana if you wish the Sanskrit term.

You may think the pose looks easy, how can it be worthwhile? It IS worth it after you set yourself up correctly for your body.

Sit on the floor with a folded blanket or bolster (bath towels work if that's what you have at home) just enough to slightly elevate your pelvis. Pull the flesh away from your sacrum so you are sitting evenly. Internally rotate your thighs and press actively through your heels. if you are caring for your knees and they remain bent...place a rolled towel under then so they can release (still actively pressing through your heels).

Inhale as you press your hands into the floor next to your side body (seams of your clothes). Allow your sternum to rise as you draw your shoulder blades together. As you exhale walk your fingers along the floor in the direction of your toes. Keep your back protected by drawing your navel in toward your spine. Think length...fold at hips, navel folds over thighs, heart over knees and crown of the head reaches toward your toes.

If your body is tight today...place another rolled blanket, towel or bolster between your torso and thighs. Allow your body to open as it melts into the bolster.

Once you have settled into your fold, turn your palms up and passively melt into the pose. As you inhale, lengthen and as you exhale...hold the stretch.

After a few minutes, continue to stay folded and low while allowing your palms to turn toward the ground once again. Use your left hand to hold outside your right leg and your right hand outside your left. Hold at the feet, ankles or up the calves...wherever you are today. The criss-cross with your arms will help you open your upper back. Inhale and lengthen your spine like a ruler, exhale and bend your elbows outward to allow space for a deeper fold. At this point, the criss-cross allows the upper back to open. You should feel a gentle stretch from spine to shoulder. Stay for a few breaths then release your hands. Turn your palms facing upward once again.

To return to upright, with a slow inhalation start to slide your hands toward your pelvis. Slowly re-stacking your spine, navel drawing in and shoulder blades meeting behind your back.

The Hamstrings were stretched. The fringe benefits...so too were the spine and shoulders, as well as the mind calmed and digestion improved. a

Next...Pilates for the Hamstrings...Single Leg Stretch

Photo Courtesy of YogaJournal.com

Plastic Containers...Microwave Safe?

2010-09-10T20:37:00.000-07:00

Countless people discuss whether reheating food in plastic containers in the microwave is a potential health risk? I hear both sides of the debate on a daily basis. This week I was even sent a "mass email" that detailed health risks published by Johns Hopkins School of Medicine that stated that using the microwave to reheat food in plastic containers leaves you at risk for developing cancer. That was the last straw. I decided to do some research to find more conclusive evidence. I am tired of not being educated on this controversial issue.

I started by looking at www.plasticsinfo.org (http://www.plasticsinfo.org/s_plasticsinfo/sec_level2_faq.asp?CID=703&DID=2837). I thought, why not start with the plastic side of the story...they probably are the ones that will say it is OK. Their stance appears to be:

"Of course, using a plastic item in the microwave that was not labeled for microwave suitability, isn't necessarily "unsafe." All plastics intended for food use – whether designed for the microwave or not – must meet stringent FDA safety standards before they can be marketed to consumers. But unless a product is labeled for microwave suitability, you won’t have the assurance of knowing that an item was tested and evaluated for this purpose. The concern is that, if used inappropriately, an item may warp or melt when exposed to extremely hot foods, and accidental burns could occur.

To play it safe, look for plastics that are labeled for microwave use and follow the manufacturer’s instructions. If your container isn’t labeled for microwave use, it’s best to choose something that is."

Makes sense. You would not put a container in the OVEN if it was not marked oven safe (and what temperature it can withstand if it is oven safe).

The www.plasticsinfo.org site has a plethora of information, if you follow the links, about safety in reusing water bottles and plastic bags.

I sought conflicting information and found that GoodHousekeeping did their own research and listed their findings. Some plastics did have more phthalates or PBA than others but most containers did not transmit them to the foods through the microwaving process. Follow the link to find the list of products they tested.

From what I hear and what I have researched I have concluded that there is suspicion that plastics, as well as other manufactured goods, may be detrimental to people's health. Until conclusive information reaches the public, we need to be aware that everything needs to be in moderation. We cannot protect ourselves and our loved ones from each and every risk out there, but we can do our best to limit our exposure. While the debate rages on, we can limit our use of plastics for reheating foods in the microwave. Perhaps we can limit the use of the microwave as well. Couldn't that also be a potential danger?

Labor Day is here...3 things you can do to ease into FALL...

2010-09-06T11:09:00.000-07:00

Labor Day may be the symbolic end to summer but it does NOT have to signal the end to your healthy lifestyle. As the days get shorter and cooler, each of us needs to adapt. What can we do?

1. Make Homemade Pesto
Perhaps the plants in your garden are starting to look spent. To make marvelous homemade pesto sauce you need:

two cups of basil leaves (substitute some arugula if you are running low on good basil leaves from your garden...adds a nutty flavor)
3/4 cup of grated parmesan cheese
3/4 cup olive oil
1/4 cup pine nuts (they are expensive...it's OK to substitute walnuts)
3 cloves of garlic

Blend (cuisinart) for 3-5 minutes and you are all set. Add salt and pepper to taste. Store in an airtight container.

2. Take up a new activity...YOGA...or try a new facility. September is National Yoga month. Go to www.yogamonth.org to find out more details about events in your community. (photo from www.yogamonth.org)

3. Support those who are less fortunate. Go through your closet. Is there something you did not use ALL SUMMER SEASON? if so, think of donating the item(s) to a local charity. Many churches accept donations as well as women's shelters, Goodwill and Amvets (they actually come to you).

What does one do with a JAR of WHEAT GERM?

2010-08-12T09:05:00.001-07:00

I made the granola bar recipe I posted on January 28th again a few weeks ago. I needed to buy a JAR of wheat germ to get the 3 TBSP that I needed for the recipe. That got me to thinking...what can I do with an entire jar of this? What benefits can I get from eating MORE wheat germ?

I first wondered WHAT is wheat germ? I found out it is the core of the wheat berry and provides nutrients such as fiber, vitamins, and minerals. Research has shown that it can help decrease the body's absorption of cholesterol and if fermented, can inhibit the growth of both estrogen-positive and estrogen-negative breast tumors. ("Wheat Germ: The Quintessential Health Food." Environmental Nutrition 30.9 (2007): 8. Academic Search Premier. EBSCO. Web. 12 Aug. 2010.)

My inquiry took me on a journey through cookbooks and websites and scholarly journals. The most helpful information I found came from http://www.wheatgermbenefits.com/. The site explains that wheat germ contains a HIGH amount of VITAMIN E, an anti-oxidants that is beneficial for the skin, as well as:

* B vitamins such as folate, niacin, thiamin, and vitamin B6
* Calcium
* Complex carbs
* Fiber
* Iron
* Magnesium
* Manganese
* Omega-3 fatty acids
* Phosphorous
* Potassium
* Protein
* Selenium
* Zinc

OK. Learning this information, from multiple sources, made me realize that it is a GOOD THING to add to my diet. Now to figure out how.

Reading the label on the jar gave me the tip to use wheat germ in recipes in place of bread crumbs (all or a portion). This is helpful...I can use it when making meatballs, meatloaf or breading boneless skinless chicken breasts and baking them. Perhaps I can add some when making breads or muffins, just substitute some in for the whole wheat flour. Why not experiment with a bit to start? Perhaps I can sprinkle some on my cereal?

I found recipes, but have not tried them, at http://www.wheatgermbenefits.com/wheat-germ-recipes/.

Why not add this cholesterol lowering food to your diet? Why not add a food to your diet that can be GOOD for your heart? Purchasing a jar for the 3 TBSP needed in the granola bar recipe may lead you down the path of a healthier diet.

Product website: http://www.quakeroats.com/products/more-products-from-quaker/content/cereals/kretschmer-toasted-wheat-germ.aspx

Take TIME OUT to RELAX

2010-08-10T08:37:00.001-07:00

One of my favorite yoga poses is Savasana, corpse pose. In most classes it comes at the end of the sequence of asanas as an opportunity for you yo let your body relax and absorb the previous hour or so of practice. These last few minutes of class are an opportunity for me to notice how my body feels after my practice. While savasana is a common pose to end a class, it can be done anytime...even at home.

Why not try savasana at home as a means to relax after a long day of work, difficult exam, grueling athletic event. All you need to do is lie down with your legs slightly wider than hip width apart and toes facing out. Let your arms rest (palms facing up)along the floor with about 6 inches or so between your triceps and rib cage. For maximum relaxation, you want your chin to be parallel to the floor. If your head is tilted you can place a towel or a pillow underneath it. An option is to place a rolled towel, blanket or pillow under your knees as well.

As I recline on my back in savasana and just breathe my mind does drift. I get so relaxed that, from time to time, I do find myself starting to fall asleep. You can lead yourself through a yoga nidra, yogic sleep, to find greater relaxation if you wish guidance to help your mind relax. (Yoga nidras can also be downloaded). One way to do a yoga nidra is to do a body scan. Start with your head and imagine it feeling heavy against the floor and relaxing deeply into it. Turn your attention to your eyes. while keeping them shut, look up, down and from side to side. Then allow them to relax, turning your focus inward. As you reach your arms, start drawing your focus to the right side. Make a fist and extend the right arm from shoulder to fist as you inhale. Hold for a few breaths. On an exhalation, allow the arm to return to the ground and rest without tension or effort. Repeat on the left side. Continue down your body drawing awareness to each limb, joint, major muscle.

Studies show that yoga does relieve stress. Doing Yoga does not always have to mean attending a class at a studio or a gym. Doing yoga can be incorporating a pose into your daily routine. Most of us need to take time to relax...why not add savasana to your day. Try a yoga nidra as well!

Lubricate the spine ... no props needed!

2010-07-30T12:14:00.000-07:00

A yoga pose that you can do anywhere you have space to be on all 4's. Cat and Cow is an excellent way to lubricate the spine. You can use this pose prior to other activity or on its own, perhaps after a stressful day or as a means to wake up in the morning.

Cat and Cow

Begin on your hands and knees. Proper alignment is key. Have the joints in your arms stacked. Place your knees under your hips. Keep your arms shoulder distance apart with your fingers spread out like starfish. Keep your knees hip distance apart. As you inhale begin to round your spine by tucking your tail and chin and drawing your navel to your spine to protect your back. Imagine becoming the image of a “Halloween Cat”. As you exhale lengthen your spine and gaze forward. Imagine holding a piece of paper between your shoulders. Take slow breaths and repeat 3 to 5 times. You can even reverse the breath pattern. This pose allows you to lubricate your spine. A benefit of the pose...it aids in digestive health.

Add balance by bringing your spine to neutral and extending opposite arms. Make sure your are looking down, lengthening from your spine and reaching your hand as if you were to shake hands with someone.

Sunscreen is IMPORTANT but don't forget to add VITAMIN D to your Diet

2010-07-26T16:52:00.000-07:00

We are inundated with messages about how IMPORTANT it is to use sunscreen...and apply it often. We continually hear about SPF levels and UVA/UVB protection. Preventing or delaying the onset of skin cancer is important. Taking measures to ensure we have QUALITY and QUANTITY of life is a responsibility we have to our families and friends.

One thing that gets left out of the equation when we use sunscreen is VITAMIN D. Sunscreen with an SPF of 8 or more blocks the skin's ability to absorb Vitamin D from the sun. Therefore, as we prevent skin cancer, we block a vital nutrient,VITAMIN D, from entering our skin.

How can we replace the lost VITAMIN D? Vitamin D is added to most milk found in the United States as it is vital to the body's absorption of Calcium. After all, we have been told since we were young to "drink milk to get strong bones". We cannot rely ONLY on milk that is fortified with Vitamin D to provide us with enough Vitamin D to maintain healthy bones. There are supplements that you can take to add Vitamin D to your diet. Another way to add Vitamin D is to eat foods that can provide you with the proper nutrients. Vitamin D can be found in a variety of foods like: sockeye salmon, cod liver oil, shiitake and button mushrooms, egg yolks, some cheeses, tuna, Silk Soymilk and some cereals. Check out the following website to read about SPECIFIC sources of Vitamin D in foods: http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/.

Protect your skin AND protect your bones. Make healthy choices!

Traveling This Summer?

2010-07-04T16:34:00.001-07:00

Take YOGA with you on the airplane or in the car!

Sukhasana (easy pose) that I discussed last month is a great pose to do with the assistance of a seat. Sit tall with your feet on the floor. Try your best to keep your knees together. Taks your left hand to the outside of your right knee and your right hand behind you onto the seat or the back of the chair on which you are sitting. Inhale to lengthen your spine, exhale to start your twist. Begin the movement from the base of your spine. Have the twist last 4 breaths on each side. The first exhalation twist your lower back, think aim your navel, to the right. One the second exhale, twist the lumbar and thoracic spine, think aim your navel and heart to the right. The their exhale, twist the lumbar, thoracic and cervical spine, think ending the twist aiming your chin toward your right shoulder. The final breath is a deepening once you are in the pose. Repeat on the other side.

Always initiate twists with the right side. A fringe benefit of a twist is the assistance with digestion. Your ascending colon is on the right and your descending on the left. Thus...twisting right side first helps move food through your colon...in the proper direction.

Another exercise when siting for long periods of time is to tap your feet. Tapping both your heels AND your toes works your leg evenly...keeps the muscles from atrophy as well as increases blood flow to your lower extremities.

A final exercise you can do when seated in a plane or car for extended periods of time is to stretch your arms. One pose that does not require much space is Cow Faced Pose, Gomukhasana. Don't worry if your hands do not touch behind your back...you can always hold onto your shirt.

To get into the pose...sit tall, draw your navel to your spine, your tailbone toward the ground and aim your shoulders to opposite walls. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. If you want more and your shoulder is open...roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso. Go only as far as your shoulder allows. DO NOT FORCE.

Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.IF YOU DO NOT TOUCH...DON'T WORRY...AIM YOUR HANDS TOWARDS ONE ANOTHER AND YOUR SHOULDERS TOWARDS OPPOSITE WALLS, DRAW YOUR NAVEL TOWARDS YOUR SPINE TO PROTECT YOUR BACK.

Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head. If you feel pressure on your neck, ease off the stretch.

Repeat on the opposite side.

You can modify many yoga poses to take them "on the go". Do not forget to breathe and do not forget the essence of the pose.

Photos courtesy of yogajournal.com

Healthy Cleaning

2010-07-03T18:41:00.000-07:00

Back to Basics

I am trying to clean with the most natural products available. I LOVE my Amway Legacy of Clean products as they are plan based but I LOVE some natural, old-fashioned products as well.

Baking soda and vinegar to clean a drain (the bubbles from the chemical reaction remind you of being in a chemistry lab in school)

Because I liked using the baking soda and vinegar, and they are inexpensive, I decided to find out other uses for both products. I did a search and found out more about VINEGAR. I will tackle BAKING SODA another day.

The article describes how VINEGAR can:
remove oven grease
treat Tupperware stains and smells
deter ants
clean the shower door
clean paintbrushes

The Vinegar Institute lists a plethora of uses for Vinegar.

One I found particularly interesting was a technique to remove water spots from wood. All you have to do is create a mixture of equal parts white distilled vinegar and olive oil. Rub the mixture along the grain and polish.

Another I liked, and is helpful in the summer when the weather is WARM... a METHOD for getting rid of fruit flies in the house. After you eliminate the fruit that is the culprit you are left with the flies. All you need to do is place a bowl filled with ½ quart water, 2 Tbsp. sugar, 2 Tbsp. apple cider vinegar and a couple of drops of dish soap to attract the fruit flies.

Recycle the Bottle when you finish!

Summer Snack Craving...Want Something COOL...

2010-07-02T16:27:00.001-07:00

What do you go for...Ice Cream or Frozen Yogurt?

Personally, I am a frozen yogurt fan. I probably am outnumbered here so I took the time to look for some FACTS to support my decision...FROZEN YOGURT!

One health benefit of all natural frozen yogurts is the probiotic content. Frozen yogurt that contains live bacterial cultures promotes better digestion. According to the National Center for Complementary and Alternative Medicine (NCCAM), a division of the National Institutes of Health (NIH), there is some evidence that specific probiotics are helpful for urinary tract infections, irritable bowel syndrome, may reduce the recurrence of bladder cancer and prevent and manage atopic dermatitis (eczema) in children. Probiotic content is good bacteria that your body needs that can boost the immune system, enhance digestion and is even believed to lower cholesterol levels.

In addition to probiotic content, another health benefit of frozen yogurt over ice cream is the amount of lactose found in frozen yogurt appears to be more digestible than the lactose in milk commonly used to make ice cream. For people who are lactose intolerant, this is particularly important. Frozen yogurt contains enzymes that assist in breaking down dairy, allowing many people with lactose intolerance to enjoy frozen yogurt with little or no ill effects.

Interested? Read more about the HEALTH BENEFITS of YOGURT.

The 5 WORST Environmental Pollutants in your Beauty Products

2010-06-29T19:11:00.000-07:00

Did anyone read this article today?

We need to read labels CAREFULLY so that we are aware of what we are putting ON as well as IN our body.

Recently my husband and I have recommitted to eating more naturally. We are shopping more at the local farmers markets and purchasing organic in the stores. This can get expensive. We are slowly integrating more and more green products into our home. I have discontinued using store bought chemicals for cleaning and have started to use, and sell, Amway products as they are GREEN and have been for 50 years...well before it was THE POPULAR thing to be. The plant based home care products do not have a chemical odor and have reduced the sniffles we used to have when we cleaned. The organic ingredients get my clothes even cleaner.

After this article I am off to read more about what I am using for my personal care!

Easy Pose...Sukhasana

2010-06-29T18:49:00.000-07:00

Sounds easy...well it can be much more challenging if you take time to pay attention to the details.

Sukhasana is a grounding pose that can be done in a yoga class or can be part of your personal practice at home.

Start by finding a seat with your pubic bone and tail bone so they are equidistant from the floor. Place your feet under your knees so your femurs extend. You can sit up on a bolster if your knees elevate above your hips. You can place support under your knees if you wish greater relaxation. NOTICE WHICH LEG IS IN FRONT.

Once you found YOUR comfortable seat stack your vertebrae one on top of another creating a tall spine. If you wish you can even sit with a wall behind you so you feel the support of the wall. Breathe in to draw breath up your spine, maintain the height of your spine, and exhale to draw breath down your spine. Breathe deeply and evenly. Perhaps count to 5 on your inhalation and exhalation.

Your hands may rest palm up or down upon your knees. Find what is comfortable for you. Palm up is more of a chest opener. Another option is placing your hands at prayer at your heart. This allows you to feel the breath as it travels up and down your spine. Be mindful to sit tall and aim your shoulders out, try to avoid rounding. if you are indoors, think of aiming your shoulders toward opposite walls.

Half way through your practice gently switch the cross of your legs. The leg in front is getting the most work. You want to even out your body.

My take away from this pose is to remember to focus on details in yoga and each aspect of my life. I can take aspects of my yoga practice with me "off the mat". I can take Sukhasana with me in the car and sit tall as I drive. I can have good posture as I stand in line at the grocery store. I can remember to breathe evenly and fully to keep myself calm in each situation I face.

Healthy Backs

2010-04-27T05:13:00.000-07:00

With Spring Cleaning comes sore muscles! Perhaps you find that you overdid it as a weekend warrior OR are avoiding starting a task so you do not hurt yourself. Pilates can help.

Pilates helps you bring your body back into alignment. Breath and core stabilization are 2 of the KEY principles.

One exercise you can try to work on core stability is the kneeling one arm and one leg lift. This exercise strengthens your core PLUS activates your brain as you work on differentiating movement on the right and left sides of your body simultaneously.

Start with your arms stacked under your shoulders and knees under your hips. Distribute weight evenly over all 4 limbs. Draw your navel toward your spine, the crown of your head forward and your tailbone backward. You should be looking DOWN at the floor to keep your neck and extension of your spine.With an inhale lift your right arm and left leg. Stay for a breath. On an exhale lower the limbs with control ... FIGHT GRAVITY. On an inhale repeat on the other side.

Photo courtesy of About.com

Make a difference...Starbucks

2010-04-15T05:28:00.000-07:00

visit the Starbucks Website to see how you can make a difference and GO GREEN. Save trees, use reusable mugs!!

Today, APRIL 15th, you can get a free cup of coffee by bringing in a reusable travel mug.

Clear Some Stress from your shoulders...get the monkey off your back!

2010-04-05T14:40:00.001-07:00

Dolphin pose is not just a headstand preparation, it is a great way to open your upper back and relieve stress. Many of us carry our stress in our upper back - sometimes even developing a hunchback from the stress of sitting all day at a desk.

Try a dolphin pose to help relieve tension. The inversion calms your brain while the physical posture strengthens your back, stretches your hamstrings and stretches your shoulders.

(Photo courtesy of Yoga Journal)

Staying present

2010-04-05T14:30:00.000-07:00

After a week off from exercise due to illness I took a yoga class from a teacher that I enjoy and has always challenged me.

The practice last week reminded me to stay present and let go of expectations. I was weak from illness and could not do what I normally can do in a class. What I needed from class is a reawakening, it was a great experience for me both personally and professionally. I remind my students to let go of expectations, I needed to practice what I preach.

Changes along life's path

2010-03-05T16:12:00.001-08:00

Recently I had to say goodbye to people I worked with for years. Change is difficult. Each person enters our life for a reason. It is sad to think our time with others must come to a close. Appreciate each moment you have with your friends and family. This experience helps me understand a line from a quote my grandma always said:...Today is a gift that's why they call it the present.

We must be like bamboo and have strength and grace, bend but do not break.

What do you do with an OLD yoga mat?

2010-02-15T13:47:00.000-08:00

Many yogi's are buying green yoga mats but are unsure what to do with their old ones. An article I read in the March 2010 edition of Yoga Journal had a suggestion. The Bolder Mat Company will take your used mats, clean them and send them on to schools, prisons, safe houses and shelters. Your donation will net you a $5.00 off a new eco-friendly mat from the company.

theboldermatcompany.com

Have Time to Share?

2010-02-02T11:43:00.001-08:00

There are numerous volunteer opportunities listed at volunteersandiego.org website. Check them out! Giving of your time can be a rewarding experience.

Chewy Granola Bars

2010-01-28T06:09:00.000-08:00

I found this recipe - a HEALTHY one that can be modified to fit individual tastes.

Modification ideas:honey instead of oil, chocolate covered raisins, drizzle chocolate or peanut butter on when you take it out of oven, use a variety of dried fruits, use different flavors of granola or oatmeal instead of the seeds. Just remember always keep the wet to dry ratio that same when you modify a recipe!

4 egg whites OR 2 whole eggs
1/4 cup sugar
4 TSP vegetable oil
1 TSP ground cinnamon
3/4 TSP vanilla extract
1 2/3 cups plain low fat granola
1 cup raisins
3 TBSP toasted wheat germ
3 TBSP raw sunflower seeds
4 TSP sesame seeds

flatten mixture into a greased 9x13 baking dish
bake 300 degrees for 20-25 minutes or until edges appear golden brown
cool inverted on a wire rack
once cool, cut and store in airtight container

Sustainable Farms

2010-01-25T17:09:00.000-08:00

Check out Farmers Markets, Co-Ops and even Whole Foods for products from Sustainable farms.

One company that runs sustainable farms is Green Giant. Look at their website for recipes and information about their "green" gardening.

Community Supported Agriculture in San Diego ...check out The San Diego Roots Sustainable Food Project.

an opportunity to make a difference

2009-11-19T23:04:00.000-08:00

11 days left to donate a coat...

visit www.bigwarmup.com for details about donating a coat at Lands End Stores

FUN...to help raise $ for AIDS in Africa

2009-11-18T05:06:00.000-08:00

Visit: http://www.starbucksloveproject.com/#/cd/

For the first 1 MILLION drawings Starbucks will contribute $1.00 to the global fund to fight AIDS in Africa.

Stay Healthy!

2009-10-26T05:53:00.000-07:00

This Yahoo article lists decent information about cold and flu products that CAN make a difference!

http://health.yahoo.com/featured/54/cold-flu-products-what-works-what-doesn-t

Study reveals the 10 riskiest foods

2009-10-07T05:32:00.000-07:00

A Story on Yahoo this morning:

http://finance.yahoo.com/news/Dangerous-foods-list-includes-cnnm-1143667599.html?x=0

A post a student emailed to me...

2009-10-06T23:07:00.001-07:00

Bike MS Bay to Bay Tour - October 10-11, 2009
Twenty-five-hundred cyclists will ride 30, 100 or 150 miles over one or two days, and we need 1,000 volunteers to support them!

We are currently short on volunteers and need your help! Please look at the positions below where we are in need of help. Invite your friends, family and co-workers to volunteer with you. Please disregard this email if you are already signed up to volunteer (thank you for volunteering!).

IRVINE
Friday, October 9th
Rider Check-in Marriott-Irvine 11:15 AM - 4:30 PM
Rider Check-in Marriott-Irvine 4:00 PM - 8:30 PM

Saturday, October 10th
San Clemente Lunch Stop -11:00 AM - 3:00 PM
Las Pulgas Rest Stop – 8:30 AM - 2:30 PM
Route Marshal – San Onofre Campgrounds (a group) – 8:30 AM – 2:00 PM

CARLSBAD
Saturday, October 10th
Route Marshal- Downtown Carlsbad Along the Route 7:30 AM – 9:00 AM
Route Marshal- Downtown Carlsbad Along the Route 10:00 AM – 4:00 PM
Bike Locker Carlsbad Festival Site - Westfield Mall 9:00 AM - 2:30 PM
Bike Locker Carlsbad Festival Site - Westfield Mall 2:00 PM - 6:30 PM
General Volunteer Carlsbad Festival Site- Westfield Mall 5:30 PM - 10:00 PM
Medical Team (prof only) – Cielo Village -Century Ride RS 11:00 AM - 4:00 PM
Carlsbad Festival Site - Westfield Mall Peanut Butter & Jelly Sandwich making 12noon – 3:30 pm

Sunday, October 11th
Route Marshal- Parking Lot Loop Carlsbad Along the Route 6:30 AM – 8:30 AM
NOTE**Position above is listed on website as 6:30AM – 12:00PM but we need 6:30 AM – 8:30 AM
General Volunteer Carlsbad Festival Site- Westfield Mall 5:30 AM - 10:00 AM
Site Maintenance Carlsbad Festival Site- Westfield Mall 10:00 AM - 2:00 PM
Bike Locker Carlsbad Festival Site - Westfield Mall 5:30 AM - 10:00 AM

SAN DIEGO
Sunday, October 11th
Site Set-up San Diego Hospitality Point 6:00 AM - 9:00 AM
Site Tear-down/Load Trucks San Diego Hospitality Point 12:30 PM - 3:30 PM
Site Maintenance San Diego Hospitality Point 10:00 AM - 3:00 PM

If you are able to help at one of the locations above please register now.

GROUPS WANTED

Volunteer opportunities are available for GROUPS as well as individuals. For additional information, contact Jennifer West at 760-448-8435 or volunteer@mspacific.org.

October is here

2009-10-06T22:55:00.000-07:00

Let's branch out and broaden our postings to not only opportunities to nourish our spirit but also our body. Keeping pace with the USD Recreation policy of having classes that encompass Mind Body Spirit...

Let's look not only into Spirit like we did last month, but also into BODY.

For healthy, inexpensive meal ideas go to Food Network: http://www.foodnetwork.com/easy-meals-good-deals/package/index.html. Check out some of the salmon recipes...Omega-3 Diet Linked to Lower Heart Disease Risk.

I have a few posts you emailed me - will get those up this week. In the future, comment on a peer's post!

October 1-15

2009-09-29T04:57:00.000-07:00

From NDVH's website:

"Buying a pair of shoes at any Marshalls store between October 1 and 15, 2009 will benefit the Hotline. As part of the Marshalls Shop ’til It Stops program, $1 will be donated to the National Domestic Violence Hotline for each pair of shoes sold during this period (up to $150,000).

"For the past 18 years, Marshalls has raised millions of dollars and generated tremendous awareness in an effort to help put an end to domestic violence in the United States through their annual Shop til it Stops program. This year for the first time, the National Domestic Violence Hotline will benefit from this program. Be sure to visit Marshalls to support us!"

Even better, there will be a media blitz about Shop Til It Stops! On Thursday, October 1st, Project Runway's Tim Gunn will be emcee at the Shop 'Til It Stops Kick Off at Marshalls in Santa Monica, CA from noon til 2pm. He'll appear later that day (actually just after midnight on Fri 10/2) on the Craig Ferguson Show (CBS 12:35am ET/PT) to talk about Shop Til It Stops too.

San Diego Zoo Walk on the Wild Side Oct 10, 2009

2009-09-24T19:12:00.000-07:00

Thanks everyone for comments about other activities in and around San Diego for each of us to "give back" while performing daily tasks or doing something active for a good cause.

Registration Information Here

For those who are animal lovers

2009-09-24T13:42:00.001-07:00

I'm a cat person but...

Volunters are needed for PUGTOBERFEST, an event by the Pug rescue of San Diego County at which abandoned, unwanted or neglected pugs are placed with loving families. Saturday 9-26-09 from 11 AM - 7:30 PM. See volunteersandiego.org for registration information.

Alzheimer's Association Memory Walk 2009

2009-09-15T04:52:00.000-07:00

October 24th at Balboa Park
Registration is at 7 AM and the 5K walk begins at 7:45 AM

For more information on how you can be active (alone or form a team) visit the website: http://www.kintera.org/FAF/home/default.asp?ievent=299215

When you have time on your hands

2009-09-10T07:36:00.000-07:00

or know of someone that may...visit www.freerice.com

For each of the trivia/review questions you answer, rice is donated to those who need it. I use the site in my high school classes as a fun review...perhaps you know someone that may wish to peruse the site once and a while and donate rice in the process!

Another Recycling Opportunity

2009-09-06T08:20:00.000-07:00

Origins Cosmetics! Origins will be collecting all brands of packaging but is limiting the program to the bottles, jars and tubes that contain the cosmetics (including caps). Plastic bags or wrapping, paper boxes and applicators will not be accepted. Another requirement is that the packaging must be empty.

To read more go to: http://earth911.com/blog/2009/04/09/cosmetic-retailer-offers-packaging-recycling/

Just another way we can help ... we can leave the EARTH a better place through changing little things we do.

Welcome to Week 1 of class

2009-09-02T15:37:00.000-07:00

To fully develop our mind, body and spirit we'll use this blog as a forum to communicate. In the month of September you must respond to this blog (comment) at least once.

The focus this month is on opportunities in the community to give back. These may be ways in which we may develop our mind, body and/or spirit...perhaps simultaneously.

Each week I'll post opportunities that I encounter and share them with you. All I ask of you is to do the same. If we can each inform one another we'll develop awareness for what is available to add to our lives, if we deem appropriate.

What have I noticed?
September 15th Massage Envy locations are offering a SPECIAL RATE. Massages only $35.00/hour (cash) with $10.00 of that being donated to Susan G. Komen for the Cure. Information can be found at: http://www.massageenvy.com/massage-for-the-cure.aspx

Nike has a Reuse-A-Shoe program. All you do is bring old athletic shoes (any brand) to a Mike store and they are ground up to make playgrounds. Help others...your trash CAN BE someone's treasure! Information can be found here: http://www.nikereuseashoe.com/. The high school where I teach is collecting shoes...you can bring them to class (in a bag) and I will make sure they are donated.

What can you look for and share? Ideas similar to those listed above, runs and walks for charities, etc. Anything that helps us think of others while we consider ourselves...developing our spirit of compassion for the greater good.

Making Healthy Lifestyle Choices

2009-08-08T19:39:00.000-07:00

I recently heard a news report that nearly 70% of American YOUTHS are obese and 30% of American ADULTS are obese. Not all Americans NEED to lose weight, but all people should strive for a Healthy Body and Healthy Lifestyle, the two go hand in hand.

One thing each of us can do is look at the foods we eat. Are we making the right choices for our bodies on a daily basis?

A Blog Post on Yahoo Health (http://health.yahoo.com/experts/eatthis/34179/6-healthiest-foods-you-arent-eating/) on July 15th listed the 6 Healthiest Foods You Aren't Eating. They include:
1. Celery
2. Seaweed
3. Scallops
4. Hemp Sees
5. Lentils
6. Dark Chicken Meat

Try incorporating at least one of these foods into your diet. An easy trick would be to add lentils to rice as it is cooking. The lentils add a different texture and a good dose of protein!