Author Archives: Amanda Powers LMT, CYT, NC

Now offering private fitness sessions.

I am excited to begin offering “Stretching for Longevity”. This is a 50 minute private session contoured toward the commonly sought after goal of aging healthfully. Most people just want to be independent, pain free, and active throughout their years. In spite of the tragic losses of the recent pandemic, we are still living much longer then our forebears did which is why it’s so important to maintain our body’s.
We will focus on posture and inner strength by using hands on stretching techniques combined with body work that is designed to help maintain the ability to perform common tasks of every day life.

This session is performed on the floor using yoga mats and a variety of yoga props. Please wear comfortable clothing that’s easy to move around in.

$100 per session or $380 for a four pack.

“Legs up the Wall”. How to set yourself up for the practice.

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“Legs Up the Wall”

Ready Position (without a bolster)

During this stressful time of unforeseen change our bodies may begin to reflect our thoughts and emotions by becoming sore, tired and/or achy.

Legs Up the Wallis a relaxing and rejuvenating yoga pose technically known as “Viparita Karani” (VIP-uh-REE-tuh kah-RAH-nee), which literally translates to “inverted action.” Inversion poses are fantastic for the mind and body because they bring relief to the legs, feet, spine, and entire nervous system. Ancient yoga texts claim Viparita Karaniwill destroy old age…Sign me up, right?

Though, I cannot guarantee that. I do know Legs up the Wallis beneficial for these issues and many more:

Headaches/Migraines
Anxiety
Insomnia
Mild depression
Muscle fatigue
Arthritis
Digestive problems
High and low blood pressure
Varicose veins
Menopause
Respiratory ailments

When you take time out of your day to reverse the forward motions of doing, acting, and accomplishing, you allow your brain and body to settle into a state of balance or Homeostasis; creating a calm nervous system and promoting movement thru the digestion, circulation, and elimination systems.

Because of its many benefits, this is a fantastic restorative pose for all levels of ability and experience.

I do need to mention that you should consult your physician or simply not practice Legs up the Wallif you have glaucoma, or a serious back or neck injury. Please remember Legs up the Wallis a “feel-good” pose — that means it should feel good, even for beginners! If you have any discomfort, be sure to make any adjustments you need to make. Be sure to breathe consciously throughout the pose in thru the nose and out thru the mouth. Continually bringing your awareness back to your breath will help clear the mind.

There are two ways to practice Legs up the Wall: Using props as a supported pose, or without props. Both options will provide the same benefits, but the supported version may be more relaxing for some people. Both versions require a wall or sturdy door upon which you can rest your legs.

Ready Position

(with a bolster)

If you are practicing the supported version, set a bolster, rolled up bath towel or firm, long pillow on the floor.
Begin the pose by sitting with your left side against the wall. Keep the bolster close bye and horizontal to the wall, if you’re using one.
Gently turn your body to the left then, one at a time, fan your legs up and over onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
Lower your back to the floor/bolster and lie down. Rest your shoulders and head on the floor. You may need a little pillow if you’re lying on a bolster.
Shift your weight from side-to-side and scoot your buttocks as close to the wall as possible. Let your arms rest open at your sides, palms facing up.
Once you are here, relax with legs at the twelve o’clock position, relax the thighs and feet and let your body sink into the earth while the wall supports your legs.
Keep your arms wherever they feel most comfortable with the palms rotated up and the fingers relaxed.
Close your eyes and do your best not to allow your mind to wander. Stay here for 5-10 minutes, consciously breathing in thru your nose and out thru your mouth.
To release, slowly walk your legs down the wall. (If you are not using a bolster, bring your thighs to your belly, wrap your arms around your chins and rock side to side a few times to release the lower back even more). Roll onto your right side. Use your hands to help press yourself back up into a seated position.
Take a moment to sit here with your back against with wall. Let yourself get fully acclimated before standing up.

“Doing the best you can to find Grace and Gratitude toward all that has yet to be revealed”

Namaste

Legs Up the Wall “Around the Clock”

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“Legs Up the Wall”

Around the Clock Practice

Eleven and One O’clock Position

Now that you know how to set yourself up for this practice we can build onto it. Get yourself set up as detailed previously in “how to set yourself up for the practice”. Once you have your legs placed in the twelve-o’clock position the practice begins.
- Rest at twelve o’clock for two minutes. On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it to one o’clock. Then the left leg follows moving it 1 inch to the left, bringing it to eleven o’clock. Let your feet relax, soften the jaw and the forehead and resist flexing your legs or feet. Melt into eleven and one for two minutes.
- On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from one o’clock to two o’clock. Then the left leg follows moving it 1 inch to the left, bringing it from eleven o’clock to ten o’clock. In this position inhale the arms up to the sky them lower them down by your ears, palms rotated up and elbows bent enough to rest the arms comfortably on the floor. Rest in ten and two for two minutes.
- On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from two o’clock to three o’clock or your maximum capacity. Then the left leg follows moving it 1 inch to the left, bringing it from ten o’clock to nine o’clock or your maximum capacity on that side. Keep the arms where they are and rest here for one to two minutes.
- The body loves balance so we will work your legs back up to twelve o’clock with your inhale and starting with your left leg.On your inhale slide the left leg up from nine to ten then the right leg follows moving it up from three to two. Now, bend the elbows and bring your hand under head. Elbows open wide and your head is cradled in your hands. Hold this space for two minutes.
- On your next full inhale, keep the arms where they are and move the left leg to eleven o’clock then the right leg to one o’clock. Relax here for two minutes before inhaling the both of the legs back to twelve o’clock.
- At this point you can choose to walk your legs down the wall and rock side to side before pressing up to seated or you may want to stay here and add a little more to your routine by practicing a figure four or bound angle against the wall. The beauty of a home practice is personalization. Do what feels good to you in the moment. Always balance the body by do equal and exact motions on the left and right side. Pease make sure you relax in a seated position before standing up.

“Tough times never last but tough people do.”

Namaste

Private Yoga Therapy Sessions

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Yoga therapy is based on the theory that the body’s dysfunction is not always caused by a physical problem or accident. It may also be caused by emotional blockage or old negative stories which can over ride healthy thought patterns over time..By working our way slowly up the body from the feet or “Root” to the head or “Crown” we work together to release, modify and/or change your personal story; be it one of pain, struggle, dysfunction, or disorder. Not only did I complete both a 200 and 500 hour Yoga Therapy training. I was able to witness the power of yoga therapy first hand with Michelle Andrie.

My body physically changed and my thought patterns are more productive over all. Yoga Therapy is an organic way to heal or re-connect the Mind, Body and Soul. It is ideal for any body struggling with successfully changing negative patterns. As a massage therapist and yoga instructor for over ten years I have witnessed how the condition of the physical body typically parallels our deepest inner voice. By changing our “voice” we can change our story. This brings us to acceptance which ultimately brings us to Joy.

Each Yoga Therapy session focuses on a different area of the body and the emotion that corresponds with that specific areaIt requires a minimum of 7 sessions. Some people may prefer more based on their physical and mental well-being at the time they begin their work. The initial session is 90 minutes and each there after is one hour in length.

Click here for rates…

Please contact me at 817-675-9621 with any questions or to schedule your first session.

Restorative Yoga, Is it for you?

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What is Restorative Yoga?

As a licensed massage therapist and fitness/Yoga instructor for the past 13 years, time after time, experience shows that many chronic aches and pains are caused by daily habits that constantly force us to look down, bend forward or sink in the mid section. Therefore, each Restorative Yoga class focuses on strengthening the core and opening up the front of the body specifically the heart, shoulders and rib cage. I like to say: “It’s like peeling off old layers of shrink-wrap. Ultimately, releasing stress and clearing out stagnant energy that no longer serves us.”

Each of my Restorative and/or Gentle Flow classes focus on different muscles and joints so the format is ever changing. However, the intention always remains the same; “ Relax and clear the mind through deep, belly breathing while slowly stretching out tired, over used muscles.” This form of movement not only helps reduce stress it is beneficial to those recovering from minor injuries and/or surgeries, for people with adult on-set Scoliosis, Osteoarthritis, high blood pressure, chronic low back pain or Sciatica. These are just a few of the common disorders that greatly benefit from practicing Restorative Yoga regularly.

Slowly lengthening tired, overused muscles.

“It’s a lifestyle, not a diet.”

www.changingbadhabits.com

Rustic Chicken Cacciatorie

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Rustic Chicken Cacciatorie

Photo:

“Rustic Chicken Cacciatorie” over Italian Trottole pasta

with a side of freshly baked Parmesan Crispini’s

Ingredients

* 1 medium shallot

* 2 large cloves of garlic

* 6 large vine ripened tomatoes or 9-10 Roma tomatoes

* 1 large red bell pepper or 2 medium sized

* 1 (6) inch sprig of fresh Rosemary

* 1 teaspoon of fresh Thyme

* 1 teaspoon of fresh Oregano

* 2 tablespoons of fresh Basil

* 4 boneless and skinless chicken breasts

* Sea Salt

* Fresh Pepper

* Grape Seed Oil

This rustic dish is a breeze to make since the ingredients are minimal. Let go of perfection and have fun chopping big chunks of tomatoes and peppers being sure to keep those rough chops equal in size to insure even roasting time. Based on your dietary guidelines you can keep this meal gluten and/or carb free. Not to mention the entire dish has only has 2 teaspoons of Grape seed oil. Try serving it over your favorite pasta, steamed spaghetti squash, grilled zucchini ribbons or just as it is with a steamed vegetable side such as broccoli, asparagus or a lovely whole artichoke. Enjoy.

Directions

Preheat oven to 375 degrees. In a large, oven safe, sauté pan add 1/4 teaspoon of oil, the shallot cut into four large chunks, and garlic; roughly cut into halves. Sauté on medium low heat just long enough to release flavors, about 2-3 minutes.

Chop the bell pepper into 1-inch squares and add to the pan. Turn heat up to medium. Slice your tomatoes into quarters or sixths based on the size of everything else and add them to the pan. Add 1 teaspoon fresh Thyme, 1 teaspoon fresh Oregano, and 1 tablespoon of fresh basil cut into ribbons. Toss the whole sprig of rosemary in then drizzle 1 teaspoon of oil over the pan. Sprinkle with 1/4 teaspoon of sea salt and few grinds of fresh pepper then slide the pan into your preheated, 375-degree oven for 20 minutes.

While the veggies are roasting add 1/4 to 1/2 teaspoon of oil to another large sauté pan (just enough oil to coat the pan without creating a puddle). Heat oil on medium high heat. Sprinkle a pinch of sea salt onto both sides of each chicken breast. Once the oil is “singing,” add the chicken. Sear on medium-to-medium high heat to seal in the juices and create a rich golden color.

Once browned on both sides remove from heat and set aside.

Remove the sauce from the oven after 20 minutes and let it cool for about 5 minutes. Remove the sprig of rosemary and scoop the roasted mixture into a blender or food processor. Puree until smooth and fluffy.

Pour the puree into the pan with the browned chicken breasts; add the rest of the fresh herbs, finely chopped, along with sea salt to your taste (about 1/4 teaspoon). Simmer on low for 30 minutes (15 minutes covered and 15 minutes uncovered).

While the sauce is simmering begin to make what ever you are serving you “Rustic Chicken Cacciatorie” over and/or with.

Mediterranean Baked Fish

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After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.

Mediterranean Baked Fish with Herbed Lentils

Ingredients (for four servings):

(4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
Cup (approximately 20) whole, pitted, Kalamata olives
Cup (approximately 20) whole, cherry or grape tomatoes
Large bunch of leeks
Bunch of fresh Basil (approximately 12 whole large leaves)
Fresh lemons
Tablespoons of grape seed oil
Cloves fresh garlic, finely diced
Teaspoon ground sea salt
(1/2) teaspoon fresh ground pepper

Preheat oven to 350 degrees. Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand. Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.

Line a large glass-baking pan with the Basil leaves then place the fish on top. Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes. Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.

Based on the thickness and type of the fish, bake for 12-17 minutes. It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach

Ingredients

1 cup French lentils
2 cups water
2 tablespoons grape seed oil
2 tablespoons diced shallots (approximately 1 large shallot)
3 cups baby spinach leaves (about 3 ounces)
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint leaves
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes. Since tomatoes are in the Mediterranean Fish recipe, I leave them out for this meal but it is your personal preference.

“Cowboy Pie”

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“Cowboy Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load. A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.

Ingredients:

3 large, organic russet potatoes
1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison
1 bag, frozen, organic, baby lima beans
6 large organic carrots
2 large turnips
1 bunch organic leeks
1 bunch organic fresh thyme
6 tablespoons of organic, salt free, butter
¼ cup almond milk (unsweetened)
Sea Salt (ground)
Fresh ground pepper

Directions:

Get three (3) medium to large sized pots of water boiling.
Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.
Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.
Add lima beans to last pot of boiling water and cook for 15 minutes.
When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk. Mash until fluffy and season to taste with sea salt and pepper; set aside.
When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together. Season to taste with sea salt; set aside.
When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.
Rinse the leeks well. Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.
Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

Finished Photo – Cowboy’s Pie
- Whipped Potatoes
- Ground Sirloin
- Lima Beans
- Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.
Broil on low to lightly brown the top for approximately 7 minutes. Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Kale Chips

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Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate. Baked Kale Chips are low in carbohydrates and high in fatty acids. They are a great movie snack or replacement to potato chips. Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes. Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl. To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out. Rip the remaining side leaves into 2-3 inch squares. The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all. Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale). Gently turn the leaves over after the first 10 minutes. Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy. Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

2 or more Organic bunches of curly leaf Kale
2 tablespoons per bunch “Bragg” organic apple cider vinegar
2 tablespoons per bunch “Garden of Life” coconut oil
Pinches to taste approx. 2 tablespoons per bunch sea salt

“Ch-Ch-Ch-Chia”

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The importance of Essential Fatty Acids “E.F.A.’s”should not be taken lightly.

Many of you may have heard E.F.A.’s referred to as Fish Oil or Omega-3’s. Regardless of what you call them, the word “Essential” is no joke. E.F.A.’s support healthy function of the cardiovascular, immune, skeletal, gastrointestinal and cognitive systems to name just a few.

Essential Fatty Acids may be derived from many whole foods including cold water fish. The “Oceans 3” line from Garden of Life is high quality and is the only brand that also contains the powerful antioxidant’s Astaxanthin and Fucoxanthin. Regardless of the brand, look for cold pressed oil from small fish such as; Anchovies, Sardines or Krill. Small fish have a lower Mercury content than larger species such as Salmon, Mackerel and Tuna.

With the recent oil spill tragedy in the Atlantic ocean I feel obligated to consume sustainable, vegan resources for many of the nutritional elements we rely on the ocean for. E.F.A.’s are also found in Olive Oil, Raw Walnuts,

The Flax Plant

ground Flaxseeds and Chia Seeds. Yes, Chia seeds, as in the 1980’s “Chia Pet”. Both Chia and Flax seeds are Gluten free and provide about 20% of the recommended daily amount of dietary fiber. Sprinkle Chia or Flax seeds on yogurt, fruit, cereal, and salads. You can also bake with them or add them to smoothies.

The chart below is comparison based off of information I took directly off of the following products:

“Spectrum”, cold milled, organic ground Flaxseed (15 ounce bag approximately $8.00)
“Ultimate Chia Life”, 100% premium Chia Seed (12 ounce bag between $12.00 and $15.00)
“Garden of Life, Oceans 3, Beyond Omega 3” (softgels approximately $24.00)

Product	Ocean’s 3	Chia Seeds	Flax Seeds
Serving Size	2 soft gels	1 Tablespoon	2 Tablespoons
Omega 3	450 mg	2,375 mg	2.7 grams
Omega 6	675 mg	875 mg	.8 grams
Omega 9	150 mg	290 mg	1 gram
Dietary Fiber	Zero	5 grams (20 % RDA)	4 grams (16 % RDA)

Tropical Ceviche

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After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together. Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”. Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture. Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course. Simply marinate a couple of Tilapia fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours. The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture. To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

A healthy version of the old school ‘Sloppy Joe”

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“Messy Bison”

This healthy version of the old school ‘Sloppy Joe” is made with ground Bison which offers that naturally sweet flavor unique to Buffalo. Each 3.5 ounce serving rocks out 28.44 grams of protein. My secret weapon for this version of the healthier “Man-which” is the sauce. Kidney beans add a creamy texture, lots of body and much needed daily Fiber, B9 and Manganese. One cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Ingredients:

1 pound ground Bison

1 Teaspoon coconut oil

1 can Organic Kidney Beans (drained and rinsed well)

4 Teaspoons Taco Seasoning

1-2 cups of filtered water (based on consistency while blending)

½ Cup Organic Annie’s Ketchup

1 Cup Organic “Texas Style” BBQ Sauce

In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison. Saute on medium heat until the meat is no longer pink then set the pan aside.

Put the kidney beans in a blender and slowly add filtered water while blending until all chunks are gone. Add 2 teaspoons of taco seasoning, BBQ sauce and ketchup. Blend everything together slowly adding more filtered water until your sauce is the thickness of heavy cream. Add 2 cups to the cooked Bison and put the pan on medium heat for 15- 20 minutes to let the flavors marry. Any un-used sauce can be refrigerated up to 7 days and works great as a dip for chicken fingers or a marinade for grilling.

To stick with the health conscious theme, serve your “Messy Bison” on Rudi’s Organic Hamburger Buns. I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.

Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

The diverse power of “GSE”

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Grapefruit Seed Extract (“GSE”)

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”. GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in. I suggest buying a couple of stainless steel spray bottles for your household and enjoying the benefits of toxic free GSE. A bottle of Grapefruit Seed Extract is typically between $11.00 and $17.00 based on the size. However, GSE is super concentrated and one bottle will last well over six months offering a substantial savings over time.

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer. Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

For bulk washing, use a stainless steel or glass bowl. Cover your produce or grain etc. with cold, purified water. Add the amount of drops of GSE equivalent to the quantity of produce your are washing or 3 drops for every one (1) cup of small items. For example, if you are washing 2 apples and 1 lemon; add three of drops of GSE then soak your produce for 2-4 minutes. If you are soaking two cups of raw nuts or grains; add six drops of GSE and soak for 15-20 minutes . Be sure to thoroughly air or towel-dry everything before refrigerating or storing. It is wise to always soak rice, raw beans, nuts (legumes) and/or raw seeds. By soaking these foods for a minimum of 15 minutes before consuming or cooking them it will diminish mold and traces of pesticides and feces that are commonly found on bulk foods. Soaking also makes nuts easier to digest eliminating common gastrointestinal issues associated with nuts or legumes.

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth. Let stand thirty minutes and rinse.

Organic Garden Pesticide

Add ten to twelve drops of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and fill the bottle with purified water. Spray the produce in your garden as needed while it is green and developing to naturally detour common garden pests. You can also use this spray on the leaves of indoor and outdoor plants if they are attracting unwelcome guests. Please remember to avoid spraying leaves and produce while in the direct sun light and/or at the peak heat of the day as it may cause them to burn or wilt.

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

Click here to view an amazing website that lists 180 uses for Grapefruit Seed Extract.

Tossed Asparagus & Kidney Bean Salad

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After a long winter of squash and potatoes the spring time opens up a whole new road to a tasty adventure. Your local grocery stores should be offering a beautiful selection of fresh herbs and leafy greens that not only rock out on steamed vegetables and fresh salads, they offer valuable nutrients such as Iron, Vitamin C, Folate and Potassium. Fresh herbs can typically be purchased by the bunch or in soil. I prefer those that are sold as a whole plant in soil for continual enjoyment under $5.00.

Asparagus is really fresh right now since it is harvested from March through June based on the growing region. Unfortunately, many people over cook asparagus creating a stringy pile of mush. Blanching is the best cooking method to use for tasty asparagus every time. I sincerely think of Asparagus as a miracle food. It is low in calories, cholesterol free and very low in sodium. It is also a good source of vitamin B6, calcium, magnesium and zinc. Asparagus also provides dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium. As you can see, Asparagus is practically natures multi- vitamin.

The final ingredient I want to talk about in this recipe is legumes or beans. Every bean is nutritionally unique and worth trying. Experiment with dried beans, some soak over night and others such as lentils, can be rinsed thoroughly and cooked in less than 30 minutes. Organic canned beans are a super healthy pantry item and can easily become an appetizer, salad topping, or main dish. The key to cooking with beans is soaking them first. Beans have an indigestible outer coating of complex sugars called, Oligosaccharides. Beans also tend to be extremely moldy and dirty. Soaking minimizes gas and gets rid of the accumulated surface dirt, bacteria, and nasty stuff like insect larva, rodent contamination, and fertilizer or pesticide residues that may be hitching a ride. Follow the preparation directions on your box of dried beans and simply soak canned beans for 10-15 minutes then rinse well before cooking with them.

Tossed Asparagus and Kidney Bean Salad (makes 5-6 one cup servings)

Ingredients:

Please buy Organic produce if and when possible.

2 cans Organic Kidney Beans (Black Beans are delicious too or get funky and use a combo.)

10-12 fresh Asparagus spears

1 bunch fresh Cilantro (1/2 cup chopped)

2 fresh Jalapeno’s (if heat is not desired, substitute with a Pablano pepper)

1-2 Limes juiced (1.5 Tablespoons)

1 Teaspoon ground Sea Salt

1.5 Teaspoon Cumin

2 Tablespoons Grape seed oil

Directions:

Thoroughly clean all of the produce and lay it on a clean towel to air dry. Soak and rinse the beans then gently pour them into a large bowl. Remove the “needle-like triangular leaves” that grow along the stalk of asparagus then slice each stalk into 1 inch pieces, blanch, drain, and add to the beans. Dice the pepper and Cilantro, add to your bowl. Add the sea salt and Cumin then drizzle the lime juice and Grape seed oil over everything. Toss gently and serve chilled as a side salad with dinner. Make it a main course at lunch by adding 6 ounces of grilled, free-range chicken breast to each serving. Feel free to play with this recipe by changing up the beans and/or fresh herbs and adding more veggies. Enjoy!

What our bodies may being trying to tell us.

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The connection between pain in your body and the Chakra system may be worth paying attention to……..

Chakra is believed to be a center of activity that receives, assimilates, and expresses life force energy. The word Chakra literally translates as wheel or disc. Therefore, Chakra defines the spinning spheres of bio-energetic activity that radiate from seven major nerve centers extending forward and upward from the spinal column.

Typically, six of the seven Chakra wheels are referred to. Imagine these wheels stacked in a column of energy that begins in the base of the spine and climbs to the middle of the forehead. The seventh and less referred to Chakra, expands from the crown of the head into the universe. It is beyond the physical region; some choose to call it spiritual. The six predominant Chakra correlate with our mortal states of consciousness.

While most bodywork experts agree that tension and pain in the body are largely caused by how we move (or don’t move enough) throughout the day, a growing number of practitioners cite emotional stress as another factor. Deb Shapiro, author of Your Body Speaks Your Mind, stated that understanding how parts of the body connect to certain emotions can help us get in touch with neglected areas of our subconscious. “And the great thing about that is tapping into the root of the problem on an emotional level can heal chronic pain,” said Deb Shapiro.

Neck (“Crown”, “Third Eye” or “Brow” and “Throat” Chakra)

The neck is a two-way communicator: You take in life-sustaining food, water, and air through the neck, and at the same time, emotions, feelings, and thoughts are expressed outwardly through your voice. Stiffness here can indicate resistance, usually to other ways of thinking.

Shoulders (“Throat” and “Heart” Chakra)

Where you carry the weight of your responsibilities, whether it’s work, family, or mortgage payments. Creative energy flows from here, moving into your arms and hands, where it emerges in what you do in the world. Tense shoulders can also indicate resistance, perhaps to the responsibilities you feel you must maintain, or pressure that’s put on you to perform.

Upper back (“Heart” and “Solar Plexus” Chakra)

This is the area on the reverse side from the heart, it is where you can store repressed anger, resentment, guilt, or shame.

Mid back (“Solar Plexus” and “Sacral” or “Spleanic” Chakra)

Your core allows you to bend and move, representing your ability to be psychologically and emotionally flexible. Stiffness in the mid back can reflect an inner stiffness, holding on to a fear, or inability to go with the flow.

Low back (“Sacral” or “Splenic” and “Base” Chakra)

This part of the body supports your weight from above, and it’s related to your notions of survival, security, and self-support. If you’re feeling insecure—or as though you’re unable to meet other people’s expectations—that pressure can manifest in the low back.

Gluteus (“Base” Chakra)

Although seemingly soft, the Gluteus is often the most tense and clenched muscles in the body. This area has to do with elimination and release, self-control and power issues are often held here.

Hamstrings (“Base” Chakra)

These muscles are connected to the knees—which we use to bow down to a higher being—and so tight hamstrings can often mean that a deeper level of surrender is needed. The thighs and hamstrings also hold on to past conflicts, such as traumatic childhood memories, anger, or resentment. This area is also closely associated with sexuality and intimacy.

As you can see, both Eastern and Western medicine suggests, that by tapping into pain you may be experiencing in your physical body and becoming honest about your personal emotional challenges, it is possible to decrease physical aliments and increase your overall well being.

It is also implied that by simply incorporating the Chakra colors that correspond with your area of physical pain into clothing, daily surroundings, and food choices, it is possible to visually stimulate the healing process.

For more information on Chakra in relation to the human body, please click on this link to Wikipedia.

My Nia in New Hampshire experience.

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Amherst, New Hampshire

Town Center

Weare, New Hampshire

My Home Town

Last week I took a trip to Weare, New Hampshire to visit family and was able to connect with Lisa Jones, owner of “Nia NH and Yoga” located in beautiful Amherst, NH.

Lisa Jones, owner of "Nia NH and Yoga"

Lisa has been studying wellness and yoga for more than 25 years and has a private therapeutic breath work practice based out of “Nia NH and Yoga”. Lisa has taught breath awareness since 1998 and has been a Nia instructor since 2004; this allows her to incorporate the breath facilitator’s experience into her Nia classes. Lisa’s intention is to help her students and clients embrace healing from with-in, discover greater self empowerment, and experience overall joy in their daily lives.

Lisa Jones, Nia Blue Belt

It was a great pleasure being a part of this New England Nia community and having the opportunity to instruct Thursday evening’s class. Not only was the space comfortable, the entire class clearly understood the spirit of The Nia Technique®. My sincere thanks for such a warm welcome and wonderful experience at “Nia NH and Yoga”!

Please enjoy some of my Nia in New Hampshire experience by clicking on links below:

Click here for video footage at Nia NH. Routine “Clarity, Nostalgia Worship”

Click here for video footage at Nia NH. Routine “Clarity, Long Bone”

Special thanks to my Dad, Frank Szerlog, for taking the video footage shown above.

“Pop-Stachio Corn”

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“Pop-Stachio Corn”

Portions of this recipe are courtesy of the “Whole Food Bible”

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.

This snack provides fiber, protein and essential monounsaturated fatty acids “M.U.F.A.’s”. The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup. You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version. In such case, a serving size would increase to 2 cups.

Ingredients:

Makes eight 1 cup servings

1 cup organic pop corn kernels
1 cup shelled raw pistachios
½ cup shelled and raw walnut pieces
2 tablespoons of organic, unsalted butter
½ teaspoon curry powder
½ teaspoon sea salt
1 Tablespoon pure Maple Syrup
½ cup Agave Nectar

Directions:

Air-pop the popcorn or pop it on the stove top in 3/4 teaspoon of Grapeseed or Coconut oil and place it in a large bowl.
Toast the pistachios and walnuts pieces by placing them on a baking sheet and popping them in as pre-heated 350° oven for 7-10 minutes then add them to your popcorn.
In a small sauce pan, melt the butter on medium heat; add the curry powder, sea salt, maple syrup and Agave Nectar; simmer for 3-5 minutes until the syrup in uniformly bubbly.
Pour the hot syrup over the popcorn and nuts in your bowl, stir it thoroughly to coat everything well.
Let everything cool completely, break it into clusters and enjoy. Leftovers may be stored in an airtight container for 3-4 days (if they last that long.)

5 ways to cut cost & calories from your Holiday dinner

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5 ways to cut cost and calories from your holiday dinner

As we all know the holidays are typically a time of cheer, community and food. But this year may be a little different due to the economical issues hitting so many households these days. Please remember, different does not have to imply “bad”. It is my opinion that a fantastic holiday dinner doesn’t have to cost a fortune. I know, you’re thinking I am going to suggest cutting corners on quality right? Well, you’re wrong. Check out these five simple ways to save money and calories on your holiday dinner.

Make “turn-atoes”. Turnips are very inexpensive and add a fantastic peppery flavor to classic mashed potatoes. Turnips help curb free radicals by supplying high quantities of Vitamin C, calcium, folic acid and magnesium. Russet potatoes work best for this “turnatoe” combination; simply use one medium turnip for every large Russet potato. Turnips are high in water content so you can leave out the cream which eliminates even more cost and calories.
Change up the veggies. We usually see the same vegetables at a traditional Thanksgiving dinner; peas, corn, green beans and some form of sweet potato and marshmallow surprise. Look at the produce section of your local store and get creative based on the price per pound. Zucchini is very affordable this time of year, so are green beans, and broccoli and a whole butternut squash can easily replace 3-4 sweet potatoes and eliminate the need to buy marshmallows. Canned vegetables are usually most affordable but they are tasteless and nutritionally lifeless so if you do veer away from fresh vegetables the next best choice nutritionally is frozen.
Skip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients. Consider buying a hearty loaf of multi-grain bread from a local bakery. You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your Turkey sandwiches the next day.
Go crustless. Making pies may be tradition but the ingredients for a pie crust are expensive. Plus, 90 percent of pre-made pie crusts available are loaded with saturated fat and hydrogenated oils. Consider giving tradition a new look. Make the filling for your favorite apple pie but cook it over a slow simmer to create homemade apple sauce instead. Serve it warm with vanilla frozen yogurt and no body will miss the crust. You can do the same thing with the filling for a chocolate cream, lemon meringue or butterscotch cream pie; just make the filling and serve it a clear glass bowl with a dollop of homemade whip cream or meringue.
Keep the carcass. After cleaning off all the turkey meat, place the bones in a large pot, cover with water, add salt, pepper, a bay leaf, thyme and the classic Mirepoix of diced onion, carrot and celery. After a few hours, strain everything over a large bowl and you have a fantastic, low sodium broth to use as a base for soup or for cooking rice.

“Non-Cream of Broccoli Soup”

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“Non-Cream of Broccoli Soup”

A Vegan Delight.

"Non-Cream of Broccoli" soup is healthy, affordable and guilt free which makes it a staple comfort food in my home.

This chilly Fall weather makes me crave soup. I love creamy soups but I’m not a fan of dairy or saturated fats. Here is a simple vegan recipe I came up with for a “Non-Cream of Broccoli” soup. At approximately 75 calories per serving it’s full of flavor without the guilt. This soup provides essential Vitamins such as A, C, and E plus packs about 20 grams of protein per cup.

Ingredients:

1 shallot (chopped)
2 Tablespoons Extra Virgin Olive Oil (EVOO)
4-6 cloves of garlic (you can leave them whole or chop them in half)
4 medium turnips (peel and cut into 1 inch cubes)
1 large head of Organic Broccoli (break off the flowerettes then peel the broccoli stalks with a potato peeler. Once the top layer is taken off the stalk it becomes the best part nutritionally. Slice the stalk into cubes equal to the size of your turnips)
1 box of Organic, low sodium vegetable broth (make sure everything in your pot is covered, if the broth doesn’t cover everything, make up the difference with filtered water but be sure to add some salt and pepper to it first so your broth doesn’t become “watery”)
1 bag of Organic pre-washed baby spinach
Ground pepper
Sea salt (to taste, may not be needed if your broth is not low sodium)

Directions:

In a large sauce/soup pan add EVOO & chopped shallot, place on medium heat until the shallot is translucent not brown.
Add garlic and turnips and saute on medium for 1-2 minutes to release the flavors.
Add vegetable broth and broccoli. Bring to a boil than reduce to a simmer on medium to medium low heat for 30 minutes.
Remove from heat and add the whole bag of spinach. Use an immersion blender or a food processor to puree everything to a smooth consistency.
Return to the soup pot and add salt and pepper to your liking.

Serve and enjoy. If you are not watching calories or lactose intolerant, you may want to serve a pat of butter or a tablespoon of grated cheddar in each bowl as a garnish.

Sodium. How much is too much?

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: Sea Salt does not contain Iodine. Table salt or “Iodized” Salt does.

Sodium (salt) is the primary electrolyte in charge of regulating the extracellular fluid levels in the body.

: Marais Salant is a natural salt pan in the bay of the Atlantic Ocean

Sodium is essential to achieve and maintain proper hydration. This mineral pumps water into our cells causing potassium to pump the by-products (waste) of the cellular processes out of cells, eventually eliminating toxins from the body.

It is suggested we only need to consume between 500mg and 750 mg of Sodium per day. However, if you are an extreme athlete your daily sodium intake may increase to 2000 mg per day to insure proper hydration.

Always be sure to read the labels of what you eat and drink to see how much Sodium you are really consuming in a day. You may be shocked! Remember to look at the serving size of the item you are about to consume, often times packages contain more that one serving so the nutritional facts or Sodium, in this case, may need to be doubled or tripled.

It is equally important to be aware of the sodium content of restaurant meals, especially fast food. One Bacon Egg and Cheese Biscuit from McDonald’s contains 1270 mg of sodium, one hash brown contains 290 mg and if you enjoy Ketchup with that hash brown you can add another 100 mg of sodium per packet used. As you can see, ONE average fast food breakfast is well over the recommended DAILY amount of Sodium. Consistently consuming a high Sodium diet will cause the body to inefficiently metabolize which creates excess water in the blood stream; this causes the heart to work harder potentiality causing high blood pressure or even worse, heart disease.

Sodium Equivalents

1/4 teaspoon salt = 600 mg sodium

1/2 teaspoon salt = 1200 mg sodium

3/4 teaspoon salt = 1800 mg sodium

1 teaspoon salt = 2300 mg sodium

1 teaspoon baking soda = 1000 mg sodium

The Acai Berry

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: The Acai Palm

Acai (pronounced ah-sah-ee) berries come from the palm trees shown above. There are eight different species of Acai palms that are all native to Central and South America which produce fruit semi-annually. The Acai berry has been said to be a distant cousin to the blueberry and the juice of the berry has recently become a highly desired health elixir. If you are looking for more than antioxidants, Acai juice also provides vitamins C and A, calcium, iron and essential amino and fatty acids.

Studies of three commercially available Acai beverages have shown the juice of the Acai Berry has levels of antioxidants that are lower than pomegranate juice, blueberry juice and red wine; antioxidant levels equal to those found in black cherry and cranberry juice and higher antioxidant levels than orange juice, apple juice and tea. As you can see, a combo of several of these fruits and berries would be ideal to achieve maximum nutritional value.

If you are looking for a all natural Acai Berry beverage that contains several “power packed” fruits and berries, check out the Efusjon Energy Drink. Efusjon is a superior choice for those who consume Red Bull, Monster or other highly caffeinated, artificially sweetened “energy drinks”. Efusjon is extremely low in calories and high in nutrients. If you are trying to loose a few pounds, Efusjon would be a healthier, less fattening, and more affordable alternative to a daily Starbucks Latte or 7-11 Big Gulp.

As far as an allergic reaction to the Acai Berry, the rule of thumb is, if you are allergic to one food be aware of all foods in that specific group. According to www.webmd.com, If you have pollen allergies or have a known hypersensitivity to similar berries, you may want to avoid this fruit. I you suffer from pollen, ragweed or birch tree allergies and consume specific fruits you may experience an effect called ‘cross-reactivity.’ This takes place when allergenic material on the surface of pollen is very similar to allergenic material on the surface of certain foods making the body unable to distinguish between the allergens and initiating an allergic reaction.

: Heart of palm comes from the stem of the Acai Palm Tree.

Without an existing allergy to Heart of palm or blueberries it would seem unlikely to have a reaction to Acai juice. However, if there is an allergy concern, introduce the Acai juice in half ounce doses for the first week gradually adding another half ounce per week until you reach the recommended daily serving. Be sure to stop consuming the fruit and/or juice if any discomfort or physical reaction occurs.

Defensive Living

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“Defensive Living”

Don't become a victim of violence!

While recently demonstrating the proper martial arts stance for delivering punches, blocks, strikes and kicks in a Nia routine, I realized how much these moves could save my life in a fight or flight or situation. The Nia Technique™ offers an invigorating cardiovascular workout but it also teaches valuable self defense moves.

According to the Statistics on Violence against Women, “1 in 3 women experience physical assault, from threats of assault, to attacks causing serious injury”; think about that. How many times are you (a female) in the company of two other women? You, your mom and your aunt; you, your best friend and her sister; you, your grandma and your cousin; inevitably, you or somebody you love will statistically become the victim of some level of physical violence.

"You may have one to five seconds to make one of the most important decisions in your life!" -Bo Hardy

“Defensive Living”, a practical guide to survival, written by Bo Hardy; offers information that nobody should live without, especially women! I highly suggest reading this book from end to end.

Here are some of my favorite real-life self defense tips covered in the book:

Don’t Think and Look like a Victim

Always lock the doors in your car and home immediately after entering or exiting

Always use the Buddy System

Take 15 to 20 seconds to observe your destination area before approaching

If you decide to physically resist your assailant, do so only to avoid personal injury or death.

If you are going to carry a weapon, know how to use it and have it available

Be sure to take a gun safety course and obtain your Concealed Handgun License "C.H.L" before carrying a gun.

Determine safe locations available 24 hours a day in your city and on frequently traveled routes

Become aware of crime trends and criminal statistics in your area

When confronted with abduction, never leave a public area even when threatened with death or injury

Use positive mental survival training

33 of the Healthiest Foods on Earth

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“Thirty-Three of the Healthiest Foods of Earth”

It has been documented time and time again that fruits and vegetables support, promote, and improve overall health and well being.

The chairman and owner of Dole Food Company, David H. Murdock, currently 86 years of age has squeaky clean bill of health. Murdock believes a contributing factor to his health success is consuming a minimum of 35 varieties of fruits and vegetables per week.

In order to prove his theory of sustained health and vitality through fruits and vegetables, Dole Food Company created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. A comprehensive array of famous scientists and scientific equipment were gathered under one roof, including a two-story, 950 megahertz, and 8-ton superconducting magnet. It is the largest and most powerful magnet in the world that allows scientists to view both plant and human cells at the most minute level. The list below of “the 33 Healthiest Foods on Earth” is a compilation of the on-going research on all fruit and vegetables at the acclaimed North Carolina Research Campus.

1. Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation

2. Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection

3. Spinach helps maintain mental sharpness reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density

4. Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health

5. Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer protects the brain in event of injury

6. Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk

7. Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk

8. Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol

9. Arugula Lowers birth defect risk Reduces fracture risk Protects eye health

10. Asparagus nourishes good gut bacteria Protects against birth defects Promotes heart health

11. Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels

12. Blackberries build bone density Suppress appetite Enhance fat burning

13. Butternut Squash Supports night vision Combats wrinkles Promotes heart health

14. Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation

15. Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers

16. Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer

17. Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation

18. Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection

19. Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers activates the body’s natural detoxification systems

20. Kale counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density

21. Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids counters constipation

22. Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries

23. Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure

24. Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite

25. Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning

26. Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss

27. Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer

28. Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation

29. Raspberries inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels

30. Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer

31. Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness

32. Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn

33. Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

Courtesy of: David H Murdock
Chairman-Owner of Dole Foods

For more information click on this link to go to

www.dolenutrition.com

Why should you care about pesticides?

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Why should you care about pesticides?

The Environmental Working Group is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health.

Among the many valuable services they provide is a Shoppers’ Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing.

Of the 43 different fruit and vegetable categories tested, the list of twelve foods listed below

Choosing Organic is the best choice for your family.

Keep your family healthy and strong, avoid pesticides

do not have to be organic.

Broccoli

Eggplant

Cabbage

Banana

Kiwi

Asparagus

Sweet peas (frozen)

Mango

Pineapple

Sweet corn (frozen)

Avocado

Onion

These had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination.

To this list, I would add one caveat: When it comes to pesticide use, there is more to consider than just the residues that are ingested by the consumer. Although peeled foods such as bananas, mangoes, avocadoes and kiwis may spare the consumer from significant pesticide exposure, it is possible that large amounts of pesticides and herbicides are used on the farms from which these originate, contaminating groundwater, promoting erosion and otherwise damaging local ecosystems.

To help promote the health of the planet as well as your own health, it’s best to buy organic whenever possible, including when you are purchasing the foods listed above.

Of the 43 different fruit and vegetable categories tested, those listed below had the highest pesticide load, making them the most important to buy organic versions – or to grow organically yourself:

Choosing Organic is the best choice when it comes to Sweet Bell Peppers.

Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Grapes (imported)

Pears

Spinach

Potatoes

A few other notes from the EWG: Nectarines had the highest percentage of samples that tested positive for pesticides (97.3 percent) followed by peaches (96.6 percent) and apples (93.6 percent). Peaches had the highest likelihood for multiple pesticides on a single sample: 86.6 percent had two or more pesticide residues.

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and me a contributor to “colony collapse disorder” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply.

Keep the honeybees alive, ban pesticides.

Buying or growing organic food is good for the health of the planet.

100 Ways to Cut Calories from Your Daily Intake

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100 Ways to Cut 100 Calories

Sometimes loosing weight can be easier than we think. Just by cutting back or cutting out something small from every meal you can reach goals sooner than expected. When trying to obtain physical goals every little bit really does matter; 3500 calories equal one pound therefore, it is necessary to reduce your average daily intake by 500 calories per day to loose one pound per week.

Here is a simple example of how quickly calories add up:

Decrease approximately 200 calories per week by foregoing Coffee Mate.

1 Tablespoon of liquid, non- flavored coffee creamer or half and half contains 20 calories. Therefore, if you consume two cups of coffee per day and put two teaspoons of creamer in each cup you are consuming 200 calories per week from creamer alone and if you happen to be a person who likes flavored creamer you can double those calories.

Listed below are 100 ways to cut 100 calories from your diet. These suggestions are based on some of the most highly consumed products; not all of these suggestions are the most nutritionally valuable nor endorsed by my personal views as a Nutritional Consultant and Lifestyle Educator.
1. Choose low-fat turkey sausage instead of regular sausage.
2. Choose fruit crepes over the higher calorie, higher fat, egg and bacon crepe.
3. Beware of large bagels: look for the smaller 2 ounce size.
4. For that morning latte, choose non-fat milk rather than whole milk.
5. Substitute 4 egg whites or 1/2 cup egg substitute for 2 whole eggs.
6. Substitute light, low-calorie yogurt for classic or custard style yogurt.
7. Choose Diet Peach or Diet Raspberry Iced Tea instead of regular sweetened tea.
8. Substitute low-calorie juice cocktail for regular juice.
9. Substitute a single piece of Canadian bacon for two thick strips of bacon..
10. Trade 2 tablespoons of regular butter for 2 T. of light whipped butter.
11. Use light or sugar-free pancake syrup instead of regular syrup.
12. Instead of drinking 2 cups of whole milk during the day, switch to fat free or goats milk.
13. Top pancakes or waffles with fresh fruit instead of syrup.
14. Choose Emergen-C packets instead of regularor diet soda to save the sugary calories & get a fizzy fix.
15. Instead of ice cream, choose frozen yogurt.
16. Enjoy salsa rather than cheese dip with tortilla chips.
17. Try raw vegetables instead of tortilla chips with your salsa.
18. Choose low fat yogurt or fat free sour cream in your dip mix.
19. Grab the granola bar from the vending machine instead of the fudge nut brownie.
20. Eat a half a cup of fresh fruit instead of a half cup of dried fruit.
21. Choose fruit as a topping on desserts instead of whip cream or syrups.
22. Sorbet or sherbet is a refreshing alternative to premium ice cream (18-20% fat).
23. Have a serving of reduced fat Chex mix rather than peanuts for a snack.
24. Instead of chocolate cake, have a slice of angel food cake.
25. Have one cup of microwave popcorn instead of 1/2 cup boxed caramel popcorn.
26. Skip the high calorie energy drink and choose water flavored with lemon or lime.
27. Order thin crust pizza vs. pan pizza with thick crust.
29. Order baked potatoes with only one high-calorie topping (butter, sour cream, etc.).
30. Ask for grilled fish without sauce and flavor it yourself with fresh lemon or lime juice.
31. Order a deli sandwich with sliced whole wheat bread instead of a bagel or croissant.
32. At Mexican restaurants, ask for steamed corn tortillas to dip in salsa instead of high fat chips.
33. If restaurants do not offer a low-calorie salad dressing, use regular dressing sparingly.
34. Instead of french fries, order a cup of broth-based soup as a side item.
35. Use mustard or low-fat mayonnaise on a sandwich rather than regular mayonnaise.
36. At Italian Restaurants, order minestrone or vegetable soup as an appetizer instead of garlic bread.
37. Select Canadian bacon and pineapple as pizza toppings.
38. Choose minestrone and other broth-based soups over cream-based soups.
39. Choose red sauce rather than cream-based sauces on pasta.
40. Use snack size flour tortillas rather than burrito size tortillas.
41. Choose sour cream OR guacamole rather than both.
42. When eating out, order from the a la carte menu.
43. Select an appetizer as your main entrée.
44. Choose the burrito rather than the fried chimichanga.
45. Omit the lard when making refried beans.
46. Choose soft tacos rather than crispy tacos.
47. Opting for tofu instead of meat will significantly decrease calories.
48. For that chocolate craving, choose the snack size bar rather than the regular size.
49. Bake, rather than fry, your french fries.
50. Eliminate the extra butter on your popcorn at the theater.
51. Choose spring rolls rather than fried egg rolls.
52. Enjoy steamed rice rather than fried rice.
53. In Chinese restaurants, choose stir-fried dishes rather than sweet/sour or sesame dishes.
54. Remember that Chinese vegetables are low in calories, tasty and filling.
55. Use broth or marinade instead of 1 Tablespoon of oil for stir fry.
56. Remove the skin from chicken pieces.
57. Cook roasted or rotisserie chicken rather than frying it.
58. Eat baked potato chips rather than regular potato chips.
59. Replace 8 ounces of fruit juice or soda with water.
60. Use tuna packed in water rather than tuna packed in oil.
61. Follow the low fat directions on the box when making brownies, cakes and cookies.
62. While baking, puree prunes or substitute applesauce for the oil in recipes.
63. Use chicken broth instead of butter or margarine in stuffing.
64. Omit or decrease by half the butter or margarine in boxed macaroni and cheese.
65. Omit or decrease by half the oil listed in the directions of boxed side dishes.
66. Ask for salad rather than fries as a side dish.
67. With salad dressing on the side, dip your fork into the dressing then into your salad.
68. Choose fruit or vegetables over higher calorie snacks (e.g., cookies, chips).
69. Choose lite beer or wine spritzers instead of frozen or fruit based drinks.
70. Grill a sandwich with non-stick spray rather than butter.
Downsize your portion and save 100 or more calories:
71. At a fast food restaurant, choose a small shake instead of a medium shake.
72. Don’t eat the dollop of butter that is served in restaurants on pancakes or waffles.
73. Use a small bowl for your morning cereal instead of a larger bowl.
74. Order a tall non-fat latte at a coffee shop instead of a coffee with whole milk.
75. Split a smoothie or shake with a buddy.
76. Ask for a take home container to come with your meal – take half home.
77. Choose a smaller apple or orange rather than picking the large ones when shopping.
78. Choose your piece of cake from the middle! You’ll get much less icing on a center piece.
79. Eat only the filling from your next piece of pie. Leave behind the crust and save calories.
80. At Mexican Restaurants, take the taco filling of the third taco and fill it in the remaining two.
Discard the third shell to save calories.
81. Order a lunch size portion of entrees (even when out to dinner!), instead of the larger dinner portion.
82. Choose the short stack of pancakes instead of the full stack.
83. Leave the cheese off of sandwiches and hamburgers.
84. Go easy on the cheese on your pizza.
85. Choose the smallest size of popcorn at the theater.
86. Sharp cheeses provide more flavor. Therefore, use less.
87. Instead of two alcoholic beverages, drink one and follow with water.
Eat a little less to save 100 or more calories:
88. Leave 3-4 bites of food on your plate at each meal.
89. Eat only half of a bagel instead of a whole bagel.
90. Have one less can of soda a day and cut out 100 calories.
91. Split a meal with your spouse or friend next time you go out to eat.
92. Dilute fruit juice with ½ water and sip throughout the day.
93. Leave 10 french fries uneaten on your next order.
94. Eat ½ of a sandwich at lunch and save the other ½ for dinner with a salad.
95. Eat the “fun-sized” candy bars instead of the regular size ones.
96. Spoon a little less rice on your plate, when eating out at a Chinese/Thai restaurant.
97. Eat an open-faced sandwich to eliminate 1 slice of bread.
98. Eliminate the gravy on your mashed potatoes.
99. Leave the shell behind on your taco salad.
100. Ask for the salad dressing on the side rather than on your salad.
Source: America on the Move www. americaonthemove.org

“Legs Up the Wall”

“Legs Up the Wall”

Around the Clock Practice

What is Restorative Yoga?

Rustic Chicken Cacciatorie

“Cowboy Pie”

Ingredients:

3 large, organic russet potatoes

1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

1 bag, frozen, organic, baby lima beans

6 large organic carrots

2 large turnips

1 bunch organic leeks

1 bunch organic fresh thyme

6 tablespoons of organic, salt free, butter

¼ cup almond milk (unsweetened)

Sea Salt (ground)

Fresh ground pepper

Directions:

Get three (3) medium to large sized pots of water boiling.

Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.

Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.

Add lima beans to last pot of boiling water and cook for 15 minutes.

When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk. Mash until fluffy and season to taste with sea salt and pepper; set aside.

When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together. Season to taste with sea salt; set aside.

When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.

Rinse the leeks well. Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.

Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

Whipped Potatoes

Ground Sirloin

Lima Beans

Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.

Broil on low to lightly brown the top for approximately 7 minutes. Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Baked Kale Chips

Ingredients:

After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

“Tropical Ceviche” as a main course

“Messy Bison”

1 pound ground Bison

1 Teaspoon coconut oil

1 can Organic Kidney Beans (drained and rinsed well)

4 Teaspoons Taco Seasoning

1-2 cups of filtered water (based on consistency while blending)

½ Cup Organic Annie’s Ketchup

1 Cup Organic “Texas Style” BBQ Sauce

In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison. Saute on medium heat until the meat is no longer pink then set the pan aside.

To stick with the health conscious theme, serve your “Messy Bison” on Rudi’s Organic Hamburger Buns. I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.

Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

Grapefruit Seed Extract (“GSE”)

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer. Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth. Let stand thirty minutes and rinse.

Organic Garden Pesticide

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

“Pop-Stachio Corn”

5 ways to cut cost and calories from your holiday dinner

Skip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients. Consider buying a hearty loaf of multi-grain bread from a local bakery. You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your Turkey sandwiches the next day.

“Non-Cream of Broccoli Soup”

A Vegan Delight.