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).

What does one do with a JAR of WHEAT GERM?

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

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!