Be Mindful About the Foods You Choose...

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

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...

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...

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

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?

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...

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).