Local Harvest is a website that gives you the tools to find any farmers market, grocery store, restaurant, organic farms and online store that is closest to where you are located.
There's also a forum, an events calendar, newsletter and so much more!
Check it out at www.localharvest.org
Here's an opportunity to make a Healthy Halloween type treat for any guests coming to your home today.
Ofcourse Martha Stewart's recipes never fail!
So, here it is:
Spiced Apple Cider
(Makes about 16 cups)
* 32 whole allspice berries
* 24 cinnamon sticks
* 24 cardamom pods
* 12 whole cloves
* 12 strips (2 inches wide) orange zest (from about 3 oranges)
* 1 gallon apple cider
1. Combine all ingredients in a pot. Bring to a simmer over medium heat, and cook until fragrant, about 5 minutes. Cider can be kept warm over very low heat. Strain before serving, reserving cinnamon sticks for garnish if desired.
**From Martha Stewart Living, October 2007**
About 5 months ago I went to see a lady by the name of Sonia Steed. They had recommended her as the representative of Transcendental Meditation here in Buenos Aires, Argentina.
I did a week long program that entailed learning the technique of this type of meditation and the benefits of practicing it on a daily basis.
So here's what it boils down to:
What is the Transcendental Meditation (TM)
technique? It is a simple, natural, effortless
procedure practiced 20 minutes twice each day
while sitting comfortably with the eyes closed.
It’s not a religion, philosophy, or lifestyle. It’s
the most widely practiced, most researched,
and most effective method of self-development.
What happens when you meditate?
The Transcendental Meditation technique allows
your mind to settle inward beyond thought to
experience the source of thought — pure
awareness, also known as transcendental
consciousness. This is the most silent and peaceful
level of consciousness — your innermost Self. In this state of restful alertness, your brain functions with significantly greater coherence and your body gains deep rest.
How many people practice the TM technique?
More than five million people worldwide have learned this simple, natural technique — people of all ages, cultures, and religions.
How much scientific research has been done on the TM technique?
Over 600 research studies have been conducted at more than 200 universities and research centers (including Harvard, UCLA, and Stanford). These studies have been published in more than 100 journals
Where did the TM technique come from?
The Transcendental Meditation technique is based on the ancient Vedic tradition of enlightenment in India. This knowledge has been handed down by Vedic masters from generation to generation for thousands of years. About 50 years ago, Maharishi — the representative in our age of the Vedic tradition — introduced Transcendental Meditation to the world, restoring the knowledge and experience of higher states of consciousness at this critical time for humanity. When we teach the Transcendental Meditation technique today, we maintain the same procedures used by teachers thousands of years ago for maximum effectiveness.
8 Reasons to do start:
- Improves Brain Function
- Health (it's proven to be THE most effective wellness program)
10 FACTS - What it is and what it isn't
1. Simple: The Transcendental Meditation technique is a simple, effortless mental process practiced for 15–20 minutes twice a day, sitting quietly and comfortably in a chair with the eyes closed.
2. Easily learned: The Transcendental Meditation technique can be easily learned by anyone and is enjoyable to practice.
3. Immediate benefits: The benefits of the Transcendental Meditation technique are immediate and increase over time. The technique’s positive effects—for mind, body and relationships—have been verified by hundreds of research studies conducted at top medical schools and published in over 350 peer-reviewed scientific journals.
4. No belief required: The Transcendental Meditation technique does not involve belief. In fact, you can be thoroughly skeptical and the technique will still be fully effective.
5. Develops the total brain: Brain research shows that the Transcendental Meditation technique develops the total brain, increasing creativity and intelligence and improving decision-making and problem-solving abilities.
6. Not a lifestyle: The Transcendental Meditation technique is not a religion or philosophy and involves no change in lifestyle.
7. Reduces stress and high blood pressure: Medical school research funded by the National Institutes of Health shows that the Transcendental Meditation technique is the most effective mind-body practice for reducing stress and stress-related disorders, including hypertension, high cholesterol, stroke and atherosclerosis.
8. Unique: The Transcendental Meditation technique is unlike any other form of meditation or self-development—in practice and results. The technique is distinguished by its naturalness, effortlessness and profound effectiveness.
9. Systematic instruction: The Transcendental Meditation technique is taught by certified teachers through a systematic course of personalized instruction and includes extensive follow-up and support, ensuring that everyone who learns gains maximum benefit.
10. Nonprofit organization: The Transcendental Meditation technique is taught through a nonprofit, tax-exempt educational organization. The organization’s goal is to develop the full potential of the individual, minimize the negative impact of stress, and bring unrestricted and fulfilling progress to all areas of society.
**For more information visit: www.tm.org**
flora&fauna, and eco-fashion label, was started by a woman named Pauline when she moved to Vancouver after studying Fashion Design in Toronto.
The label incorporates animal oriented themes and supports animal welfare and organizations related to nature and its conservation.
All of their clothing are produced locally and sustainably made!
For example the Squirrel Beach Dress that I love is:
• 68% Organic Cotton, 28% Soy, 4% Spandex
• Ethically and sustainably made in Vancouver, BC, Canada
Check them out at: http://floraandfauna.ca/collections/fall09/index.php
"Jonathan Safran Foer's Eating Animals Turned Me Vegan", Natalie Portman's article on the Huffington Post
Jonathan Safran Foer's book Eating Animals changed me from a twenty-year vegetarian to a vegan activist. I've always been shy about being critical of others' choices because I hate when people do that to me. I'm often interrogated about being vegetarian (e.g., "What if you find out that carrots feel pain, too? Then what'll you eat?").
I've also been afraid to feel as if I know better than someone else -- a historically dangerous stance (I'm often reminded that "Hitler was a vegetarian, too, you know"). But this book reminded me that some things are just wrong. Perhaps others disagree with me that animals have personalities, but the highly documented torture of animals is unacceptable, and the human cost Foer describes in his book, of which I was previously unaware, is universally compelling.
The human cost of factory farming -- both the compromised welfare of slaughterhouse workers and, even more, the environmental effects of the mass production of animals -- is staggering. Foer details the copious amounts of pig shit sprayed into the air that result in great spikes in human respiratory ailments, the development of new bacterial strains due to overuse of antibiotics on farmed animals, and the origins of the swine flu epidemic, whose story has gripped the nation, in factory farms.
I read the chapter on animal shit aloud to two friends -- one is from Iowa and has asthma and the other is a North Carolinian who couldn't eat fish from her local river because animal waste had been dumped in it as described in the book. They had never truly thought about the connection between their environmental conditions and their food. The story of the mass farming of animals had more impact on them when they realized it had ruined their own backyards.
But what Foer most bravely details is how eating animal pollutes not only our backyards, but also our beliefs. He reminds us that our food is symbolic of what we believe in, and that eating is how we demonstrate to ourselves and to others our beliefs: Catholics take communion -- in which food and drink represent body and blood. Jews use salty water on Passover to remind them of the slaves' bitter tears. And on Thanksgiving, Americans use succotash and slaughter to tell our own creation myth -- how the Pilgrims learned from Native Americans to harvest this land and make it their own.
And as we use food to impart our beliefs to our children, the point from which Foer lifts off, what stories do we want to tell our children through their food?
I remember in college, a professor asked our class to consider what our grandchildren would look back on as being backward behavior or thinking in our generation, the way we are shocked by the kind of misogyny, racism, and sexism we know was commonplace in our grandparents' world. He urged us to use this principle to examine the behaviors in our lives and our societies that we should be a part of changing. Factory farming of animals will be one of the things we look back on as a relic of a less-evolved age.
I say that Foer's ethical charge against animal eating is brave because not only is it unpopular, it has also been characterized as unmanly, inconsiderate, and juvenile. But he reminds us that being a man, and a human, takes more thought than just "This is tasty, and that's why I do it." He posits that consideration, as promoted by Michael Pollan in The Omnivore's Dilemma, which has more to do with being polite to your tablemates than sticking to your own ideals, would be absurd if applied to any other belief (e.g., I don't believe in rape, but if it's what it takes to please my dinner hosts, then so be it).
But Foer makes his most impactful gesture as a peacemaker, when he unites the two sides of the animal eating debate in their reasoning. Both sides argue: We are not them. Those who refrain from eating animals argue: We don't have to go through what they go through -- we are not them. We are capable of making distinctions between what to eat and what not to eat (Americans eat cow but not dog, Hindus eat chicken but not cow, etc.). We are capable of considering others' minds and others' pain. We are not them. Whereas those who justify eating animals say the same thing: We are not them. They do not merit the same value of being as us. They are not us.
And so Foer shows us, through Eating Animals, that we are all thinking along the same lines: We are not them. But, he urges, how will we define who we are?
**This is an excerpt of an article that Natalie Portman wrote for the Huffington Post.
To Read more go to: http://www.huffingtonpost.com/natalie-portman/jonathan-safran-foers-iea_b_334407.html**
As we all know, exercise is a key ingredient in any weight loss program. Aside from making us lose weight or keep the weight off, it makes us feel better.
With everyone being so busy these days, maybe spending 9-10 hours at an office, being a full-time mom and keeping the house & kids in order, or just trying to have a life...it seems hard to find a couple of minutes in our day to make the effort to be active physically - but as the saying goes "when there's a will there's a way".
There's aerobic/cardio and strength training type exercise. Aerobic burns fat/calories while you are doing it and strength training does so by increasing your metabolic rate making you burn more calories "in the long run" while your body is at rest (RMR).
The following are a mix of both types.
First and foremost, STRETCH and WARM UP for 5 minutes.
Go for a 10-15 minute fast speed walk around your neighborhood. Walk your dog, go to the grocery store, or walk to work! Go anywhere! Try really fast walking for 2-3 minutes and then 2-3 minutes at a normal pace and like that on & off. I usually go to and from work (10 blocks away).
#2. Get on your bike! (real one or indoor cycle)
Warm-Up spending the first 2–6 minutes finding the appropriate amount of resistance to start with, proper pedal stroke to warm up and keep treading. Once that's over, spend 5-10 minutes going full strength at maximum capacity, then slow down and add another 5 minutes at normal pace.
Personally, I hate squats. But they are a great exercise for the lower body! Particularly your buttocks and knees. So, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. If you get good at it, and it becomes easy, then add some dumbbells in your hands while working out.
This workout is so easy it feels like you're not actually doing much. But you are!
I think starting out with 100 steps is the way to go...it'll take you about 5-10 minutes at first...and then you can start adding more and more sets as you go. Sets of 20 steps is ideal. Either use the stairs at home, or at a place nearby, or stack something you can "step on" of about 15 inches tall, if you can't find anything then just buy one!
#5. Push-ups and Sit-ups! (I included a really good description from Clint Hale @ eHow)
A military workout regimen includes extended sets of push-ups called "supersets." Military trainers recommend doing three types of push-ups: regular push-ups, wide push-ups (in which you widen the distance between your hands on the ground) and close/triceps push-ups (in which you bring the hands close together to work the triceps).
Supersets for sit-ups are also a three-pronged regimen, including regular sit-ups.
Also included are reverse crunches, in which you lie flat on the floor with your lower back pressed to the ground. From there, place your hands beside your head or extended flat to your sides. With your feet crossed at the ankles, lift your feet off the ground until your knees are placed at a 90-degree angle. Press your lower back on the floor to contract the abdominal muscles, and then lower your legs back down to reset your original positioning.
The third sit-up recommended is a double crunch, in which you lie on your back with knees bent and cross your feet at the ankles. From there, exhale as your curl your legs toward your chest and lift your shoulders from the floor. Then, bring your legs and shoulders back down to return to form.
Sit-Up and Push-Up Supersets
To achieve a true "superset," military trainers recommend doing the following non-stop 5-10 times:
--10 regular push-ups
--10 regular sit-ups
--10 wide push-ups
--10 reverse crunches
--10 close/triceps push-ups
--10 double crunches
By doing the above five times, you will have completed 150 push-ups and 150 sit-ups in a little more than 10 minutes.
So there you have it, no excuses! Get off your butt and do something!
I got to hand it to you, it's hard being inventive and original when it comes to daily cooking. Mostly we all fall for the same patterns and menus over and over again.
So, below I'll be sharing the menus that I cook for my loved ones on a regular basis.
They are easy, fast, healthy and best of all YUMMY!
Fresh Spinach Leaves
Raw Goat Cheese or Blue Cheese
Garlic Paste (blended garlic cloves, lemon, salt, pepper)
I usually serve it with grilled onions and baked sweet potatoes.
Potato Quiche/Pie: 2-4 people
Wash and peel three large white potatoes
Slice them very thinly
Heat oil in frying pan
When hot - fry all potato slices
When done (cooked but not crispy) take out and put in large bowl
Crack 6 eggs and scramble
Stir them in the bowl with the potatoes
Use the same frying pan that used for the fries (take out all excessive oil used before but leave in a good 3 tbsps)
When pan is hot, throw in the entire mixture.
Spread it out evenly.
When the bottom is brown (check by using fork to lift it up), place a large plate (larger then pan) over it and turn the pan over.
Then put some more oil in the pan to heat.
Slide the pie from dish to pan once again, this time on the uncooked side ofcourse.
Wait till brown again.
Bake a soy patty 3-4 minutes on each side
Whole Wheat Bread
Add lettuce, tomato slices, pickles, red onion, avocado slices and cheese of choice
Mayo, Mustard, Ketchup and a dash of Tabasco
Veggie Curry: 4 people
In a large pan heat 3 tbsp of olive oil
Stir in 2 big white onions chopped in big chunks
Any vegetable previously steamed or boiled (personally I use carrots, garbanzo beans, butter beans, potatoes, broccoli or cauliflower, spinach, sweet corn, etc.)
Throw in 4 slices of peeled fresh ginger, 2 garlic cloves & laurel leaves
1 chili pepper (deseeded and finely chopped)
Put 3-4 cups of brown rice, uncooked
Keep stirring, until rice and veggies are oiled and warm
Pour vegetable broth over the rice until it is all covered
Pour in 1 can of peeled and chopped tomatoes
To make the Thai version, just add 2 cups of coconut milk at this point
Salt (sea salt preferably) and pepper
Lime or Lemon Juice to taste (a couple of spoonfuls)
In about 25 minutes the broth will be evaporated and the rice soft. If more time is needed then pour in some more broth and wait again.
Dinner is served!
When Dr David Servan-Schreiber, was just 31 and left a routine MRI scan it revealed he had a brain tumor. Following successful treatment, he set about learning everything he could to prevent a relapse, scouring medical databases and scientific publications for research on how the body could best protect itself from cancer. The result is Anticancer, a definitive diet and lifestyle book. In our exclusive extract, he explains how you can boost your body’s natural defenses against this disease.
This is an excerpt of his book:
Cancer lies dormant in all of us. Like all living organisms, our bodies are making defective cells all the time. That’s how tumours are born. But our bodies are also equipped with a number of mechanisms which detect and keep such cells in check. In the West, one person in four will die of cancer – but three in four will not: their defence mechanisms will hold out.
I had cancer. I was diagnosed for the first time 15 years ago. I received conventional treatment and the cancer went into remission, but I relapsed. After surgery and chemotherapy, I asked my oncologist what I should do to lead a healthy life and avoid another relapse. ‘Lead your life normally. We’ll do Cat scans at regular intervals and if your tumor comes back, we’ll detect it early,’ replied this leading light of modern medicine.
We had used all the drugs and recognized medical practices relevant to my case. As for more theoretical mind-body or nutritional approaches, he clearly lacked the time or interest to explore these avenues.
It took me nine months of research to begin to understand how I could help my body protect itself against cancer. This is what I learned: if we all have potential cancer lying dormant in us, each of us also has a body designed to fight the process of tumour development. It is up to us to use our body’s natural defenses.
It must be stated at the outset that there is no alternative approach to cancer that can cure the illness. It would be madness not to use the best of conventional Western medicine such as surgery, chemotherapy, radiotherapy, immunotherapy and soon molecular genetics. But at the same time it is also unreasonable to rely only on these more technical approaches and to neglect the natural capacity of our bodies to protect against tumors, when so much research now points to ways in which we can reduce the risk of developing or dying from the disease. It’s a myth that cancer is transmitted primarily through genes. Genetic factors contribute at most to 15 per cent of cancer mortalities.
Cancer cells do not behave like normal cells. They refuse to die after a certain number of divisions, and they poison the tissues around them with chemical substances, creating inflammation, which they need to sustain their growth. Recent research reviewed in the journal Science confirms that the more successful cancers are in provoking inflammation, the more aggressive the tumor and the better it is at spreading over long distances, ultimately reaching lymph nodes and spreading to other organs. Links have been found between several types of cancer and chronic inflammation caused by either a virus such as papillomavirus in the cervix or environmental factors such as asbestos or smoking. Oncologists at the University of Glasgow have been measuring inflammation levels in the blood of patients with various cancers since the 1990s and have found that patients with the lowest levels of inflammation were twice as likely as the others to live for several years.
The pharmaceutical industry is looking for drugs that will inhibit the chemical secreted by cancer cells which causes inflammation. But there are already a number of natural ways we can boost our immunity and reduce inflammation to help keep those cancer cells in check. It’s simply a matter of eliminating certain toxins from our environment, adopting an anti-cancer diet, seeking emotional balance and taking enough exercise.
Cancer has been increasing in the West since 1940. Three major factors have drastically disrupted our environment over the same period — the addition of large quantities of highly refined sugar to our diet, changes in farming methods and exposure to a large number of chemical products that didn’t exist before the Second World War. There is every reason to believe that these three phenomena play a major role in the spread of cancer.
The dangers of sugar
Cancer feeds on sugar. The German biologist Otto Heinrich Warburg won a Nobel Prize for his discovery that the metabolism of malignant tumours is largely dependent on glucose consumption. Insulin production triggers inflammation. Those who eat low-sugar Asian diets tend to have five to ten times fewer hormonally driven cancers than those with diets high in sugar and refined foods. People who want to protect themselves from cancer should reduce their consumption of processed sugar and bleached flour. That means getting used to drinking coffee without sugar, avoiding sugary snacks between meals and cutting down on puddings.
When cows eat grass, their meat and dairy products are perfectly balanced in omega-3 fatty acids (which help to reduce inflammation and cancer cell growth) and omega-6s. But since the 1950s, pastures have been replaced by battery farming; corn, soy and wheat have become the animals’ principal diet. These food sources are rich in omega-6s and contain practically no omega-3s. Omega-6 fats and hormones given to stimulate milk production can trigger the growth of fatty cells and inflammation. The switch from grass to corn-soy combinations has also eliminated another anti-cancer benefit from dairy foods. Conjugated linoleic acid (CLA) helps fight the growth of cancer cells, according to research conducted by the National Institute of Agronomy Research in Tours, France. CLA is found primarily in cheese, but only if the cheese comes from grass-fed animals.
Toxins in the environment
There has been an unprecedented rise in the number of toxic substances in our environment and in our bodies since the Second World War. In the US, researchers at the Center for Disease Control have found the presence of 148 toxic chemicals in the blood and urine of Americans of all ages. In the past 30 years the World Health Organisation’s International Agency for Research on Cancer has tested 900 chemicals in the environment and found only one to be categorically non-carcinogenic; 95 have been identified as ‘known carcinogens’, 307 are ‘possible’ and 497 remain ‘unclassified’. Many of these substances continue to be widely used, such as benzene, which is found in petrol, certain plastics, glues, lubricants, dyes and detergents.
A significant number of brain tumours such as mine are sensitive to xenoestrogens, such as the pesticide atrazine, which is so powerful that it is capable of changing the sex of fish in the rivers it ends up contaminating. Between 1963 and 1970 from the age of two to nine, I played in cornfields sprayed with atrazine surrounding our country house in Normandy. All my life, until the day I was diagnosed with cancer, I drank milk, ate eggs, yoghurts and meat from animals fed with corn sprayed by pesticides. I ate unpeeled apples that had been sprayed 15 times with pesticides before reaching the grocers’ shelves. I drank tap water drawn from contaminated streams and water tables (atrazine isn’t eliminated by most water purification systems). My two cousins who have had breast cancer played in the same fields, drank the same water and ate the same food. We’ll never know the role atrazine or other agricultural chemicals may have played in our respective cancers.
The organic advantage
At the University of Washington a young researcher, Cynthia Curl, questioned whether the organic food her friends gave their children was really healthier. She organised a study of 42 children aged two to five in which the parents had to write down exactly what the children ate for three days before she measured the traces of organochlorine pesticides in their urine. She found those whose diet was approximately 75 per cent labelled organic was distinctly below the minimum fixed by the Environmental Protection Agency. Levels found in children on conventional diets were four times higher than the official safety limit. A subsequent study conducted at the same university of 23 children, who were first fed a conventional diet and then ate nothing but organic foods, found that all traces of pesticides vanished from their urine after a few days and then returned once they resumed a conventional diet.
Inflammation aggravators (which can lead to cancer)
* Traditional Western diet
* White bread and pasta
* Red meat, raised industrially
* Oils rich in omega-6 fatty acids (corn, sunflower, safflower, soy)
* Dairy products from industrially raised livestock (especially full fat)
* Eggs from industrial farming hens fed corn and soy beans)
* Unmanaged stress, anger and depression
* Less than 20 minutes of physical activity a day
* Cigarette smoke, atmospheric pollution, domestic pollutants
* Mediterranean, Indian and Asian cuisine
* Wholewheat bread and pasta
* Organic meat from animals fed on grass or with flaxmeal, eaten at most three times a week
* Olive oil
* Dairy products mainly from animals fed on grass
* Eggs of hens raised in a natural environment or fed flaxmeal
* Laughter, lightheartedness, serenity
* A 50-minute walk three times a week or 30 minutes six times a week
* Clean environment
Some foods contain precious anti-cancer molecules.
Rich in polyphenols that reduce the growth of the new blood vessels needed for tumour growth, green tea is also a powerful antioxidant and activates mechanisms in the liver which help to eliminate cancerous toxins from the body more rapidly. In mice it has been shown to block the effects of chemical carcinogens responsible for breast, lung, oesophageal, stomach and colon cancer.
The most powerful natural anti-inflammatory identified today. In the laboratory it enhances the effectiveness of chemotherapy and reduces tumour growth. To be assimilated by the body tumeric needs to be mixed with black pepper and, ideally, it should be dissolved in oil.
GARLIC, ONIONS, LEEKS, SHALLOTS and CHIVES
These all help to regulate blood sugar levels, which in turn reduces insulin secretion and thus the growth of cancer cells. They promote the death of cancer cells in colon, breast, lung and prostate cancer.
Shiitake, crimini, portabello and oyster mushrooms stimulate the reproduction and activity of immune cells. They are often used in Japan as a complement to chemotherapy to support the immune system.
Cabbages, sprouts, broccoli and cauliflower contain powerful anti-cancer molecules. But boiling will destroy them — steam briefly or stir-fry rapidly in a little olive oil.
FRUITS AND VEGETABLES RICH IN CAROTENOIDS
Carrots, yams, sweet potatoes, squash, tomatoes, apricots, beets and all the brightly coloured fruits and vegetables contain vitamin A and lycopene, which have the proven capacity to inhibit the growth of particularly aggressive cancers
HERBS AND SPICES
Rosemary, thyme, oregano, basil and mint are rich in essential oils of the tarpene family which reduce the spread of cancer cells by blocking the enzymes they need to invade neighbouring tissues.
Oranges, tangerines, lemons and grapefruit contain anti-inflammatory flavonoids which are also present in the skin. So buy organic, unwaxed citrus fruit and add the zest to salad dressing or steep the skins in hot water or tea.
The mind-body connection
It usually takes anywhere from ten to 40 years for the ‘seed’ of cancer in the form of a cellular anomaly to become a detectable cancerous tumor. No psychological factor has been identified as being capable of creating that cancer seed. However, stress profoundly influences the soil in which that seed develops. Most patients I’ve known remember a period of particular stress in the months or years preceding the diagnosis of their cancer. These situations don’t spark off cancer, but, as an article published in Nature in 2006 observes, they can give it an opportunity to grow faster. Stress causes the release of hormones which trigger inflammation and slows down digestion, tissue repair and the immune system. A study of more than 10,000 women at the University of Helsinki in Finland has shown that the loss of an important emotional relationship doubles the risk of breast cancer.
The factors contributing to cancer are so varied that no one should blame themselves for developing the disease. But anyone who has been diagnosed with cancer can learn to live differently. After my relapse and a year of chemotherapy, I had to stop working. My wife Anna and I couldn’t agree on our son’s upbringing and we were having problems in our marriage. I was losing my wife, my family, my work and my health. I could feel my life slipping through my hands. Then I met Michael Lerner, a sociologist and psychotherapist. He helped me to focus on what gave me the most satisfaction rather than what was going wrong.
Health does not depend on any one organ or function but on relations between them. Everyone can learn how to foster that balance. All of the great medical and spiritual traditions in the East – yoga, meditation, t’ai chi, qigong – teach people how to take over the reins of their inner being, concentrating the mind and focusing on the breath. This mastery is one of the best ways to reduce the impact of stress and helps re-establish harmony in a person’s physiology and stimulate the body’s natural defenses.
The body is a huge system in equilibrium. Alter just one thing – diet, exercise, stress – and the whole is affected. Each small step we take makes the next one seem easier – we can lose the taste for an unbalanced diet or smoking or alcohol because we are more able to detect its impact on our well being.
‘I have more energy than before I had cancer’
‘The idea of natural healing just wasn’t part of my world as a doctor before I had cancer,’ says Dr David Servan-Schreiber. ‘I remember discouraging patients, telling them it could harm them, and being irritated by the ones who refused conventional treatment.’ But when David himself became a cancer patient with limited life expectancy and began researching lifestyle factors which help the body to resist cancer, his attitude changed: ‘There is an enormous amount of scientific data which shows that natural healing mechanisms can be more effective than any drug when it comes to controlling cancer.’
He doesn’t deny the importance of Western medicine when it comes to treating cancer, ‘but there is no magical recipe. Even chemotherapy isn’t foolproof. It’s not a question of fighting the illness, more about nourishing life by choosing to eat and live in healthier ways, and you don’t need to have cancer to do that.’
David still lectures in psychiatry in America and in France, where he now lives with his wife and son, and has set up a centre for integrated medicine at the University of Pittsburgh. But perhaps most importantly he lives by the practices he preaches. By coming close to death he has understood that the point of life is to live it to the full. ‘I live with cancer cells and who knows how long I have, but I have more energy, better concentration andI enjoy myself more than before I had cancer.’
This edited extract is taken from Anticancer: A New Way of Life by Dr David Servan-Schreiber, and the article was written in the Daily Mail in the UK, to be published by Michael Joseph, price £14.99.
To order a copy post-free, call the YOU Bookshop on 0845 606 4204 or visit you-bookshop.co.uk
This book helped me personally to quit smoking.
Given I had already tried a couple times before and had not succeeded with just will and discipline...
Allen Carr's Easy Way to Stop Smoking gives you great tips to overcome ordinary situations and how to brain wash your brain BACK to what it was supposed to be BEFORE you became a slave to nicotine.
Also a good perk is that you can smoke through the entire book!
This is what Wikipedia says about Allen Carr the man and his book:
Carr finally quit smoking on 15 July 1983, aged 48, after a visit to a hypnotherapist. However, Carr claimed that it wasn't the hypnotherapy itself that enabled him to quit - "I succeeded in spite of and not because of that visit" and "I lit up the moment I left the clinic and made my way home...". There were two key pieces of information that enabled Allen to quit later that day. First, the hypnotherapist told him smoking was "just nicotine addiction" which Allen had never perceived before that moment i.e. that he was an addict. Second his son John lent him a medical handbook which explained that the physical withdrawal from nicotine is just like an "empty, insecure feeling" ("Packing it in the Easy Way" pp.110-116, Penguin, 2005). These two realizations crystallized in his mind just how easy it was to stop and so then enabled him to follow an overwhelming desire to explain his method to as many smokers as possible ("The Only Way To Stop Smoking Permanently":page 8, Penguin, 1995).
Carr teaches that, contrary to their perception, smokers do not receive a boost from smoking a cigarette: smoking only relieves the withdrawal symptoms from the previous cigarette, which in turn creates more withdrawal symptoms once it is finished. In this way the drug addiction perpetuates itself. He asserted that the "relief" smokers feel on lighting a cigarette, the feeling of being "back to normal", is the feeling experienced by non-smokers all the time. So that smokers, when they light a cigarette are really trying to achieve a state that non-smokers enjoy their whole lives. He further asserted that withdrawal symptoms are actually created by doubt and fear in the mind of the ex-smoker, and therefore that stopping smoking is not as traumatic as is commonly assumed, if that doubt and fear can be removed.
At Allen Carr Clinics during quit smoking sessions, smokers are allowed to continue smoking while their doubts and fears are removed, with the aim of encouraging and developing the mindset of a non-smoker before the final cigarette is even extinguished. A further reason for allowing smokers to smoke while undergoing counseling, is that Carr believed it was more difficult to convince a smoker to quit, until they understood the mechanism of "the nicotine trap". This is because their attention is diminished while they continue to believe it is traumatic and extremely difficult to quit and maintain the belief that they are dependent on nicotine.
Another assertion, unique to Carr's method is that willpower is not required to quit smoking. This is because it takes no willpower to stop doing something that an individual has no desire to do, which is the realization smokers come to once their doubt and fear about stopping has gone. When this is combined with the understanding that the actual physical withdrawal from nicotine is so inconsequential as to be minor and therefore almost insignificant, it enables smokers to finally break free. Smokers using willpower who do not come to these realizations, allow the mental "withdrawal" or anguish to overpower them, resulting in physical manifestations (e.g. sweaty palms, panic feelings, irritation, flushes etc.). It is precisely because many smokers believe these symptoms are caused by lack of nicotine (i.e. physical withdrawal) and not by their psychological dependency and feeling of deprivation, that they are not successful at quitting.
His contention was that fear of "giving up" is what causes the majority of smokers to continue smoking, therefore necessitating the smoker's perpetuation of the illusion of genuine enjoyment, as a moral justification of the inherent absurdity of smoking in the face of overwhelming medical and scientific evidence of its dangers.
Carr was very specific and analytical in his use of language. Thus he rarely referred to "giving up smoking" (preferring "stopping smoking") as the very words "giving up" hint at the suggestion that a smoker would be sacrificing something that was worth having; instead of freeing themselves. Such analyses were a cornerstone to his approach to overcoming the "nicotine trap" which was both subtle and pervasive.
Here's a free download in PDF format http://joga.365.lt/Allen-Carr_Easy-Way-To-Stop-Smoking_Download-free-PDF-EBook. Although I highly suggest also buying the book, or attending a program near you, or purchasing the audio CD's.
I really hope you start the book.
* 1/3 cup extra-virgin olive oil
* 2 large cloves garlic, sliced
* 2 tablespoons chopped fresh basil (or 2 teaspoons dried basil)
* 2 tablespoons chopped fresh oregano (or 2 teaspoons dried oregano)
* 1 28-ounce can diced tomatoes
* 1/2 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 2 tablespoons chopped fresh parsley
1. Heat the olive oil in a saucepan over medium heat. Add the garlic and gently cook until just soft, about 3 minutes. Add the basil, oregano, tomatoes, salt, and pepper.
2. Cover and bring to a boil, then lower heat to a simmer for 15 to 20 minutes. Stir in the parsley just before serving.
This sauce can be used on pizzas, spaghetti, or as a dip!
**taken from www.realsimple.com
Last night I made whole wheat pizza for family and friends.
I want to share my recipe for 2 large thick crust or 4 small thin crust pizzas:
4 large cups of whole wheat flour
2 tbsp of olive oil
2 cups of warm water
1 tsp of salt
1 tsp sugar / honey / agave nectar (vegan friendly)
1 tbsp active dry yeast
Mix all dry ingredients first and then add water and olive oil. Mix with hand until the dough starts to come together.
Spread some flour on wooden surface and start kneading the dough until all flour is absorbed and it becomes smooth. Then cover it and let it sit for 1 hour until it doubles in size.
After the waiting is over, cut the ball in to the pieces you want. (2 or 4)
Start pre-heating oven at high temperature.
Grab a ball of dough and start stretching it with a wooden pin until it goes no further.
Put the stretched out pizza on top of your fists and start spreading it more until the dough is elastic.
Then place over a well oiled pizza pan with your favorite sauce (check out pizza sauce in other entry).
Cook crust with sauce for 5 minutes then take out and place your favorite topping on it and back in the oven (check out healthy topping in other entry).
Wait till crispy (about another 7-10 minutes on high heat).
Personally I eat it without cheese, just the homemade sauce and grilled veggies of any sort. Give it a try!
**Picture from www.thefreshloaf.com
6 cups water
12 blackberry herbal tea bags
8 3-inch-long cinnamon sticks
1 tablespoon minced fresh ginger
1 cup unsweetened cranberry juice
Sugar substitute, to taste
Ice cubes, crushed
In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.
Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.
To serve, fill 6 tall, chilled glasses with crushed ice. Pour the tea over the top of the ice and garnish with cinnamon sticks.
A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.
Adopting a healthy vegetarian diet isn't as simple as scraping meat off your plate and eating what's left. You need to take extra steps to ensure you're meeting your daily nutritional needs.
Vegetarian Diet Planning:
A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.
Vegetarians fall into groups defined by the types of animal-derived foods they eat:
* Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
* Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
* Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
* Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.
If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:
* Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
* Butter. When sauteing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
* Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
* Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.
Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.
Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from non-meat sources:
* Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
* Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
* Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
* Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
* Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.
If you're thinking of switching to a vegetarian diet but aren't sure where to begin, start with menu planning.
* Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
* Make meatless substitutions. Select meals that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.
* Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you'll meet all your nutritional needs.
*By The Mayo Clinic Staff
This recipe is great!
Note that this recipe requires use of a grinder. Or, if you don't mind the extra step, you can also use a mortar and pestle.
2 medium dried ancho chiles, wiped clean
1 dried chipotle chile, wiped clean
1 teaspoon cumin seeds, toasted and cooled
1 teaspoon dried oregano, crumbled
Rounded 1/8 teaspoon cinnamon
2 medium onions, chopped
2 tablespoons olive oil
4 garlic cloves, finely chopped
3 yellow squash, quartered lengthwise and cut into 1/2-inch pieces
3/4 pound kale, stems and center discarded and leaves coarsely chopped
1 teaspoon grated orange zest
1/8 teaspoon sugar
1 ounce unsweetened chocolate, finely chopped (3 tablespoons)
1 (14 1/2-ounce) can whole tomatoes in juice, drained, reserving juice, and chopped
1 1/4 cups water
3 (15-ounce) cans pinto beans, drained and rinsed
Equipment: an electric coffee/spice grinder
Accompaniments: Brown rice; chopped cilantro; chopped scallions
1. Slit chiles lengthwise, then stem and seed. Heat a dry heavy medium skillet over medium heat until hot, then toast chiles, opened flat, turning and pressing with tongs, until pliable and slightly changed in color, about 30 seconds. Tear into small pieces.
2. Pulse cumin seeds and chiles in grinder until finely ground. Transfer to a small bowl and stir in oregano, cinnamon, and 1 1/2 teaspoons salt.
3. Cook onions in oil in a large heavy pot over medium-high heat, stirring occasionally, until softened. Add garlic and cook, stirring, 1 minute, then add chile mixture and cook, stirring, 30 seconds. Stir in yellow squash and kale and cook, covered, 5 minutes. Add zest, sugar, chocolate, tomatoes with their juice, and water and simmer, covered, stirring occasionally, until vegetables are tender, about 15 minutes.
4. Stir in beans and simmer 5 minutes. Season with salt.
*Recipe from Gourmet
I wanted to share an easy Cous Cous recipe that is both yummy and healthy.
Boil a tall glass of water with salt in a pot.
Take pot out of fire.
Pour a tbsp of olive oil into the water.
Pour a tall glass of Cous Cous while stirring.
Once it starts taking form, let it sit for 5 minutes.
Side dish ingredients to serve with main plate:
1 white onion
1 green long onion
1/2 yellow pepper
1/2 red pepper
2 small zucchinis
Raisins (not black)
Put 2 tbsps of olive oil to heat in large pan, cut and throw all vegetables, raisins and almonds to stir-fry for 5 minutes.
Serve over Cous Cous with a dash of Tabasco Hot Sauce and some olive halves.
*Picture taken from 101 Cookbooks
The plan will help shave off pounds while giving you plenty of long lasting energy, so you can look and feel younger- whatever your age.
(1) Cut down on caffeine and drink more fruit and herbal teas instead.
(2) Replace white, high Glycemic Index Carbs (bread, rice, pasta) with low GI whole meal or brown versions where possible.
(3) Reduce your alcohol intake but allow yourself a small glass of red wine with dinner.
(4) Cut out sugar wherever you can. This means avoiding biscuits, cakes and sweets, and not adding sugar to drinks or cereal. You'll soon get used to the taste - it's about adjusting your palate.
(5) Don't ban treats completely but stick to a few squares of quality dark chocolate after dinner.
Your meal plan:
Porridge made with semi-skimmed milk/soy-milk and blueberries
Fruit salad with low-fat yogurt and a handful of chopped nuts
Poached egg on granary toast
Banana smoothie with semi-skimmed milk/soy-milk, plus two oatcakes and peanut butter
Grilled mushrooms and a large tomato on granary toast
Chunky vegetable soup with granary roll
Baked potato with cottage cheese and spring onions - no butter
Boiled egg and olive oil dressing
or non-vegetarian options:
Sardines/Salmon on granary toast
Oven Roasted vegetables and Lemon Couscous
Fresh Spinach Salad with Boiled Sweet Potatoes
Or non-vegetarian options…
Salmon with soy sauce and stir-fried vegetables
Lean mince chili with meat served with wholegrain rice
Grilled lamb cutlets with baked sweet potato and steamed vegetables
Lean grilled steak with mixed bean salad and steamed asparagus
Five wonder foods for regaining youth:
Why? These are packed with powerful antioxidants called anthocyanins that can help fight the free radical damage that breaks down collagen in the skin, causing wrinkles and lines to form.
Why? It's high in chromium, a mineral that helps the pancreas stabilize insulin release, so you won't get the fluctuating blood sugar levels that can lead to sugar cravings. This helps ward off middle-aged spread.
Why? It contains the highest amount of antioxidants of any food. These powerful agents, such as polyphenol, can help fight the ageing process.
Why? This is a great source of the protein leptin, which acts like a hormone in the body and controls your appetite so you don't over-eat. Plus, according to creator of the "fish facelift" diet, Dr Nicholas Perricone, oily fish such as salmon contains high levels of omega-3 fatty acids, which leave skin smoother and less wrinkled.
Why? They're high in essential fatty acids, calcium and magnesium, which help banish water retention. They're also packed with vitamin E, which can help balance, an older woman's fluctuating hormones.
*Article taken from The Mirror UK - Unknown writer
I've been a fan of Dr. McDougall and his program for life for a long time now. The one thing that always attracted me to it was that they (he and his wife Mary) have always shared their knowledge for free to the public through their online program. They don't intend to tease you with tidbits of information and then make you purchase something...They show it all!
Yes, ofcourse they recommend and suggest attending in person to their 5 or 10 day program @ their Health Center in Santa Rosa, CA - but they also welcome interested people who are in need of changing their lives and have no money to do it.
Dr. McDougall writes, "Mary and I have held nothing back—the pages that follow contain all of the information you need to understand our program and successfully change your diet and lifestyle—in order to quickly regain your lost health and appearance. This section of our website puts recovery from serious chronic diseases, and a lifetime of excellent health, within everyone's reach. Changing your diet, starting an exercise program, and giving up bad habits require effort. We encourage you to take advantage of additional educational opportunities, such as our national best selling books, DVDs, weekend seminars, and our 10-day residential program for more help."
So there you have it! :-)
Also, here's a glimpse at some of the highlights of the program:
In short, the McDougall Program consists of the following:
- A diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit
- Plenty of spices and usually small amounts of sugar and salt to enhance the flavor of food
- Exercise as simple as a daily walk
- The exclusion of animal foods, including red meat, poultry, dairy products, eggs, and fish – all of which provide toxic levels of fat, cholesterol, protein and, very often, infectious agents and harmful chemicals
- The exclusion of ALL oils, including olive oil, safflower oil and corn oil. Oils, which are nothing more than liquid fat, increase body fat stores (obesity), depress immune function, and contribute to most common chronic diseases
Due to its cleansing nature, many people have turned to the alkaline diet as a way to combat Rosacea. The alkaline diet consists almost entirely of cleansing vegetables, low sugar fruits, pure water, soups and juices, salads, omega oils etc and as such it provides the skin with all of the nutrition it needs to remain healthy.
As ever, when assessing the potential for an alkaline diet to lessen the problem it just so happens, once again, that acids such as sugar, coffee, tea, alcohol, trans (and other bad) fats and cigarettes are predominantly the cause of vascular dilation/flushing. For instance it has been noted that fizzy drinks and junk drinks containing aspartame and or artificial sweeteners cause excessive redness in approximately 30% of rosacea sufferers and should be cut out entirely.
Stimulants such as coffee, tea, alcohol, cigarettes, and excessive sugar from sweets and soda are vascular dilators, the cause of vascular dilation, or flushing, and should be avoided as they are all “acidic foods” or “toxins”. Once these food are consumed, they wreak havoc in our body.
Obviously you have figured out that they are very acidic and you need alkaline foods and drinks to neuralize the acids given off naturally by exercise, walking or any movement (lactic acid) and to neuralize the large amount of “acidic foods and drinks” that we “like or are used to consuming” and wish to continue.
Sodas (soft drinks, pop) containing aspartame and or NutraSweet cause excessive redness in approximately 30% of rosacea sufferers and should be avoided. Anything that affects the entire body, brain, and nervous system to awaken it in the morning or stimulate it during the day can easily stimulate the sebaceous glands to secrete more oil that has to leave the body via the pores. Also, stimulants create stress, redness, flushing, rosacea papules and acne pimples.
In their book Rosacea: Your Self-Help Guide Arlen Brownstein, Donna Shoemaker highlight nutrition as a prinicple piece of the jigsaw in fighting Rosacea. They recommend a series of suggestions that sound eerily like embarking on an alkaline diet for rosacea:
- Eat a diet high in fibre, with plenty of raw and lightly steamed vegetables, and whole grains such as brown rice, millet, buckwheat, oats, amaranth, quinoa and spelt.
- Use fresh vegetable juices. Consider buying a juicer and a book on juicing.
- Eat berries (low sugar fruits), e.g. bilberry, blueberry, blackberry, etc. for vitamin C and bioflavonoid content.
- Avoid foods which cause flushing, e.g. hot drinks, spicy foods, alcohol, coffee.
- Avoid beef, pork, lamb and the skin of chicken and turkey, as well as dairy produce. These promote inflammation.
- Avoid fried foods for the same reason.
- Avoid salt and sugar.
- Allow food to cool slightly before eating it.
- A vegetarian or vegan diet may be best suited.
They also go on to suggest:
- A multivitamin and multimineral
- An antioxidant formula
- Digestive Enzymes, and
- An omega oil blend
THIS IS LITERALLY THE ALKALINE DIET!
* Article taken from http://www.energiseforlife.com/wordpress/2006/04/30/the-alkaline-diet-and-rosacea/