Get your bike out of the garage

 

 

For some of us who live in the southern states, we can ride our bikes most of the year. I am not bragging  I miss cross country skiing and outdoor ice skating on a pond, so we have other "winter activities" to keep up moving.

Yes, it is January as long as weather permits its still cycling season. So move some stuff around in your garage and go for a bike ride and take you kids with you. Did you know a  135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes. Plus riding a bike is a great workout for your core, quadriceps, hamstrings and calves.

Coordination Training For Young Athletes

 

One of the greatest things you can do for your young athlete is to develop their coordination and their understanding of space.  The uses of coordination training will go a long way to develop your athlete and keep them happy and willing to workout.

Today many families are looking in the wrong places for activities for their families.  They are looking at formalized strength programs using plyometrics, weights, or running the hill 17 times, etc.  Put a different way, my son or daughter is the best in their class and they need to get stronger.  So, what does not hurt them will only make them better.  Don’t you remember when you were a kid? A race or a ball would be entertainment for hours.   Enter the solution, multitasking drills or coordination training.

We all have a set of cones, a ball, and can yell numbers right?  Well put all of these activities together and make your athlete do it backwards.  You have coordination training or a fancier name neural confusion drills.  Your athlete will develop his or her ability to understand where they are in space and think at the same time, as well as, laugh and have fun while working out.

To be more specific, here is a set of progressions.

1. Setup cones or write on the sidewalk an agility ladder


2. Learn a step like hopscotch or Two Feet In- Two Feet Out


3. Make the step more difficult by going in reverse


4. Step, in reverse, add juggle the ball in your hand


5. Step, in reverse, juggle the ball while doing math.


6. Once mastered, find a new step and start the process all over again.

Simple.. Challenge your athlete in ways that they are not used to seeing or doing and they will adapt.  You will be amazed at how fast they pick it up and how fast they get better in their sport by just understanding where their body is at all times.

 

 

 

 

 

 

 

 

Biography:

Stephen McCarthy, Director of The McCarthy Project.  Stephen was born and raised in Spring Lake Park, MN.  He has worked with over 10000 athletes with an emphasis on the youth athlete. He has researched and developed innovative training techniques for over 12 years. His athletes have received college scholarships and played professionally, as well as, won state and national championships.  He is married with 3 children and resides in Minneapolis, MN.  For more information, visit www.themccarthyproject.com or our weekly talk radio show, The McCarthy Project.

Digital Information:

Email: mccarthy@themccarthyproject.com

Website: www.themccarthyproject.com

Web Store: www.themccarthyprojectstore.com

Talk Radio: http://www.blogtalkradio.com/themccarthyproject

Linkedin:  http://www.linkedin.com/profile/view?id=46046130&trk=tab_pro

Facebook: http://www.facebook.com/TheMcCarthyProject

Twitter: http://www.twitter.com/themccproject

How plastic is your lifestyle?

Look around your kitchen, if you are like most of us, you probably have a plastic dependency. They hide in refrigerators, cabinets, pantry's, from butter in tubs to salad dressings to food storage, yikes it's everywhere. But before we pitch all of our plastics, know which ones can be harmful to your family.

To determine which type of plastics you have in your home, turn over and look for the recycling code on the bottom. The plastics with the greatest potential for negative health effects are #3 polyvinyl chloride (PVC) and #7 polycarbonate (PC) or "other." This can often be found in deli wrap plastics, oil bottles. Traces of these chemicals are know to leach into foods. According to the Natural Resources Defense Council (NRDC), in animal studies,phthalates interfere with the production of male reproductive hormones, lower testosterone levels and decrease sperm counts. Exposure during fetal development can cause malformation of the male reproductive tract as well as cancer.  To avoid PVC ask your grocery store butcher to cut meat and cheese and wrap it in paper. When choosing cheeses go for the zip closure style rather than the shrink wrap style. 

Safer plastics are #2 high-density polyethylene (HDPE) the plastic for opaque milk and cereal box liners.  #4 low density polyethylene (LDPE) the plastic in plastic wrap and #5 polypropylene (PP) the plastic in yogurt containers and margarine tubs.

10 Top Tips for Plastic Use

1. Never heat food in plastic containers.

2. Always avoid hazardous plastics with codes #3 and #7.

3. Do not reuse single use plastic containers such as water bottles.

4. Check baby bottles and sippy cups for #7 plastics.

5. Reduce your consumption of BPA lined canned food and beverages. Instead  buy food in glass jars.

6. Do not serve or store hot fatty oil food in plastic containers.

7. Choose reusable glass containers.

8.Avoid foods sold in plastic such as deli meats and cheeses. Or transfer them immediately to a glass container when home.

9. Retire old containers. If you have any older plastic storage items, over 2 years old throw them away.

10.If you are pregnant or nursing, remember BPA is transferred from your blood to your baby's.

reference:motherearth living.com

Power Food: The Grapefruit

 

 

Facts for Kids

Citrus is believed to have originate in the part of Southeast Asia.

When it was first discovered it was considered "the forbidden fruit."

Grapefruit grow from a tree.

The most popular citrus foods are, oranges, lemons, grapefruit and limes.

Grapefruits come in red, white and pink.

Parents buy one of each and do a blindfold taste test.

Grapefruit is a citrus fruit which helps to clean out cholesterol.

Wonderful and refreshing source of vitamin C and flavonoids.

Flavanoids are what gives flowers and fruits their vibrant colors, eating fruits and vegetables that contain flavonoids has been linked to numerous healthy benefits.

Flavanoids trigger enzymes that reduce the risk of certain cancers, heart disease  and age-related degenerative diseases and possible reduce the occurrence of the flu.

 

How to Select and Store:

Choose pink or red grapefruit with a deep blush to its skin to ensure ripeness. The skin should be smooth and the fruit should be firm to touch. Store grapefruit from the market in the refrigerator but if recently picked, the fruit can be left at room temperature up to one week.

Grapefruit contains the following nutritional information according to the USDA:

• Calories : 32


• Fat: 0.10


• Carbohydrates: 8.08


• Fibers: 1.1


• Protein: 0.63


• Cholesterol: 0

How to Use a Grapefruit:

• Fruit sections are a great addition to green and fruit salads.

• Grapefruit juice can be a refreshing drink.

• It also used in the preparation of desserts, jams, marmalade, and jellies. Its peel can be candied as in oranges.

Try This!

Stew pink grapefruits slices and zest with cranberries, raspberries, maple syrup and vanilla for a dessert compote.

The Beauty of Doing Less

By Leo Babauta

Many of us work in an endless stream of tasks, browser tasks, social media, emails, meetings, rushing from one thing to another, never pausing and never ending.

Then the day is over, and we are exhausted, and we often have very little to show for it. And we start the next day, ready for a mindless stream of tasks and distractions.

I am a fan of going against the stream of what most people do, and taking a step back. Is it really worth it? Is this the best way? Are we losing our lives to busy-ness and distraction?

What if we did less instead?

Of course, I’ve been suggesting doing less for six years here on Zen Habits, but it’s a topic worth revisiting, because it is so necessary. Today I offer a short guide to doing less, for those willing to give it a try.

The Benefits

I could probably write an entire book on the benefits of doing less, but here’s the short version:

1. You accomplish more. No, you don’t get more done (you’re doing less, after all), but if you do less and focus on the important stuff, you actually achieve better results, more meaningful accomplishments. This is how I’m able to work less but still write hundreds of posts a year (on various sites), create ebooks and courses, and more.


2. You have less anxiety. When you let go of the distractions and the non-essential, you free yourself from the fear that you need to do these things. You learn that your world doesn’t fall apart when you let these things go.


3. You enjoy life more. Taking time to really focus on an important task, or enjoy the little things, rather than rushing through them, is much more enjoyable.


4. You create time. When you do less, all of a sudden you have free time! What can you do with all that time? How about spend some time with loved ones, read, write, make music, exercise, cook healthy meals, start your own business, meditate, do yoga?

I’ll stop with those benefits — they’re sufficient for getting started. But I think you’ll discover others as you give this a try.

Savor Your Tasks

I wrote recently about how to savor life … and this applies to your to-do list.

When you do a task — let’s say writing something — create space around that task. Really pay attention, really pour yourself into it, and enjoy it. Any task can be enjoyable with the savor mindset — yes, even cleaning and doing taxes.

When you do the task, don’t rush through it, but be mindful, be present, and smile.

When you’re done with the task, savor your accomplishment instead of just looking for what’s next. Breathe between tasks.

Curate Your Tasks

If you normally do 20-30 things a day (as an example), small and large tasks and meetings, that’s great — but are these things important? Are they good enough to make the cut of what should be in your life?

Instead, think of yourself as a collector. Each day is limited, our lives are limited, and we can try to cram as many things as we possibly can into these containers, or we can collect just the experiences worthy of being in these limited days.

What would you include in your day if you were culling experiences and tasks down to the best ones? My day, as an example, often contains these things I love: meditation, writing, coffee and reading, spending time with my wife and kids, exercise, eating healthy meals, helping people, going for a walk, more reading, drinking a glass or two of red wine. Not every day has those things, and not in that order, but those are some of the things I find worthy of my day.

Creating a Day of Less

Can you do less today? How would you do it?

The answer is yes, you can do less today, even if you’ve already started with a rush of small tasks. Here’s what I suggest:

1. Take a breath. Take a moment to pause in your busy day, and breathe. Pay attention to your breath for a minute, then pay attention to your body, how you’re sitting, whether your jaw is clenched, what is tense.


2. Now consider your day. What have you done already today? What is on the horizon for the rest of the day? Is there anything you can let go of? Can you create spaces between your tasks? Can you cull your tasks, getting rid of the non-essential, just leaving the best?


3. Learn to know the essential. It takes time to figure out what tasks give you the most impact on your life, your career, your ability to help others and change the world. But start learning today — pick what you think is most essential, clear some space, and just work on those things. Savor them.


4. Reduce distractions. Consider going on a digital cleanse — take a day or a week off of social media, news, entertainment/gossip sites, the places you usually spend on distractions. What will you do when you feel like some distraction? Meditate, exercise, create.

Breathe. Enjoy the new space. Savor the beauty of doing less.

Do you love yourself?

Love you body and all its imperfections.  It is who you are.  Cherish your roots, your physical traits were inherited from your parents, whose own bodies were shaped by their parents and so on.

Embrace your physique as a link to the past generations, present and future.



 

 

 

 

 

 

 

 

 

 

My own kids will complain from time to time that they have my "Casper the Friendly Ghost" white skin, my kids are half Norwegian and half Italian, and yes they do have my color of skin, we get sunburn easily and my son says sometimes we are so white we are almost translucent, but it is who we are, be proud of who you are.



 

 

I know its easy from time to time to be so critical of ourselves but we need to remind our self and our children WE ARE BEAUTIFUL!

Go walk your dog!

To burn up to 30% more calories, head out with a pup. Dog walkers increased their speed by 28% while human walking partners went only 4% faster. No dog? Shelters always need walkers.

Want to Be CEO? What's Your BMI?

 

 

 

 

In the Wall Street Journal reported today that new research suggests extra pound, large waists undermine perceptions of leadership ability, states Leslie Kwoh, journalist for WSJ. "Executives with larger waistline and higher body mass index readings tend to be perceived as less effective, both in performance and interpersonal relationships, according to data compiled by CCL."

Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

Being fit matters, but does it influence your perception of how a person can lead an organization, run a school system or lead our country. How would you feel if President Obama was 50 pounds overweight?  Would he have won the election?

I thought it was an interesting question for discussion, which led me to think do children think differently if their teacher is overweight? We have heard about the amount of bullying that goes on in schools when kids are cruel to students who are different than themselves.

Do you agree large waistlines undermine perceptions of leadership ability?

 

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Culinary Myth?

 

Okay we no there has been no official siting of Big Foot or the Lochness Monster, but have you heard lately the buzz about Negative Calorie Foods? Could it be? According to the Mayo Clinic, there are no reputable scientific studies to prove that certain foods have a negative calorie effect, in other words, foods that have a very low calorie count and by chewing and digesting would create a negative calorie. Darn I wish it were true!

Don't give up on these negative calorie foods, they do provide your body with some important nutrients.And if you lifestyle is moderately active, you can eat all the NCF"s you want with minimal weight gain.

Here is a list of your Negative Calorie Foods...

Asparagus

Apples

Blueberries

Broccoli

Cranberries

Cantaloupe

Carrots

Celery

Cauliflower

Grapefruit

Mango

Oranges

Peachs

Pineapple

Radishes

Raspberries

Spinach

Strawberries

Tomatoes

Tangerines

Turnups

Zucchini

25 Top Powerfoods

 

1. Greek Yogurt
Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it’s a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

2. Quinoa
This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves. And it’s filled with protein— eight grams per one-cup serving, to be exact!

3. Blueberries
Don’t worry; these berries won’t cause an oompa-loompa-like reaction. In fact, they’re nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory!

4. Kale
This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

5. Chia
Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

6. Oatmeal
High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism. And it’s downright delicious— especially when flavored like pumpkin pie!

7. Green Tea
This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.

8. Broccoli
This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).

9. Strawberries
Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function.

10. Salmon
This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays.

11. Watermelon
Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease[11][12]. And the lycopene in watermelon could help protect the body from UV rays and cancer.

12. Spinach
Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol’ green so super. And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.

13. Pistachios
These lil’ nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they’re naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

14. Eggs
A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.

15. Almonds
Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that’s about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!

16. Ginger
Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

17. Beets
This all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases.

18. Beans
High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They’re also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…).

19. Pumpkin
Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health.

20. Apples
Say it with us, people: “Fiber is good.” And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.

21. Cranberries
It’s time to work these fall favorites into dishes year-round. Whether it’s in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers. These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells.

22. Garlic
Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they’ve been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.

23. Cauliflower
While all the vitamins and minerals are a great bonus, the real star here is cauliflower’s cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower’s sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers. And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical.

24. Leeks
Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity[36]. Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers.

25. Lentils
They’re pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they’re low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer

10 Great Life Lessons from Albert Einstein

By Stacey Porto




A brilliant man who was passionately curious about the mysteries of science, Albert Einstein changed the world as the most influential physicist of the 20^thcentury. He developed the general theory of relativity (e = mc2), now considered the cornerstone of modern physics. Einstein received the Nobel Prize in Physics “for his services to theoretical physics, and especially for his discovery of the law of the photoelectric effect”. He wrote hundreds of books and articles.

Einstein was also a great philosopher and moral leader. Here are his 10 life lessons:

1. Follow Your Curiosity: “I have no special talent. I am only passionately curious.”

Curiosity helps to fuel our imagination. When we ask questions of others, we can find out important information to help us solve problems, open new doors and form connections. When we ask questions of ourselves, we can shake up our beliefs, reveal our innermost desires and make positive change. What unanswered question is swimming around in your head?

2. Perseverance is Priceless: “It’s not that I’m so smart; it’s just that I stay with problems longer.”

If you have a dream, you’ll be faced with obstacles but by staying with problems longer, as Einstein says, can mean the difference between failure and success. Some ways to begin practicing perseverance is bycommitting to your dream, keeping a positive attitude, staying focused on what you want every day and bouncing back from adversity.

3. Focus on the Present: “Any man who can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves.”

What a great example Einstein uses to illustrate the importance of focusing on the present. We can miss the pleasures of the present by becoming too preoccupied with the past and/or future. Reminding ourselves daily to be present will bring us more peace and joy as well as provide us with a greater appreciation for life.

4. Imagination is Powerful: “Imagination is everything. It is the preview of life’s coming attractions. Imagination is more important than knowledge.”

With one idea, an empire can be built. Take for example, Walt Disney, a true master at imagination. He got the inspiration for Mickey Mouse from an old pet mouse he used to have on his farm. That black and white mouse became an animated legend. Imagination opens the door to a Kingdom of possibilities!

5. Make Mistakes: “A person who never made a mistake never tried anything new.”

Mistakes are inevitable especially when pursuing something worthwhile. They can be disappointing and tough on the confidence but often necessary to test our true commitment to the end goal. What great things are ever accomplished without failing in some way first? The real failure is in the not starting or completing.

6. Live in the Moment: “I never think of the future – it comes soon enough.”

As they say, the moment is all we really have, a tough concept to grasp. Eckhart Tolle in his book the Power of Now, said that a person’s success in truly being in the present moment can be measured by the degree of peace he or she feels within. By becoming more aware of the moment, we can ground ourselves in what matters most.

7. Create Value: “Strive not to be a success, but rather to be of value.”

How would you define success? What will make your life a success? These questions can be great ones to ask yourself. It can be raising healthy and happy children, having meaningful and fulfilling relationships, being authentic in conversations, writing a book, loving a career, feeling good everyday—whatever it is for you, that’s where to place or continue to place your focus. What we focus on truly expands.

8. Don’t Be Repetitive: “Insanity: doing the same thing over and over again and expecting different results.”

If you have been unhappy in certain areas of your life such as finances or relationships, opt to do one thing different tomorrow. The idea is to shake up the routine. If you have a job that is unfulfilling or that is frustrating on some level, think about what you can do to change the situation. Sometimes a new perspective on the same situation is all it takes to open one’s eyes to what’s possible. The first step is to recognize the dissatisfaction and then take a single action towards satisfaction.

9. Knowledge Comes From Experience: “Information is not knowledge. The only source of knowledge is experience.”

Actual experience creates knowledge that is respected and valued by others. We can read books, listen to tapes, and take courses, but the experiences we have in life can provide the best lessons for others. Your life story is rich in knowledge and people are ready to listen because it’s the most compelling and authentic way to make a difference with someone.

10. Learn the Rules and Then Play Better: “You have to learn the rules of the game. And then you have to play better than anyone else.”

To become an expert at something, learn all you can about that subject, study other’s successes and then aim to do it better than them. The stronger your commitment and passion is to your endeavor, the greater your resolve will be to succeed.

 

How to Savor Your Life

 

 

Many people are alive but don’t touch the miracle of being alive.’ ~Thich Nhat Hanh

By Leo Babauta

It’s still dark out and the world remains asleep as I write these words, and I’ve just finished my morning meditation.

I sip my coffee, and savor the stillness, the quietude, the space of being able to think without distractions of the Internet or others.

This savoring … it’s a magical act.

Savoring is usually applied to eating good food: take a single square of dark chocolate and put it in your mouth, but don’t chew and swallow it. Let it sit there, as you savor it, noticing its earthy notes, hints of citrus, the richness of its texture as it melts in your mouth. You swallow it almost regretfully after letting it linger, fully appreciating the delicousness of it, giving pause to think about the people who grew the beans, who roasted and grinded them and hand-crafted them into this square of joy.

But savoring food is just the start: you can savor anything, and you should. It’s wonderful. And it changes everything.

Savoring can teach you to be mindful, to stop procrastinating, to finally exercise, to eat less and more healthfully, to live life in the present, and much more.

Let’s look at how. And, as you read this, I urge you to slow down from your usual busy practice of reading quickly, and savor the reading of this article.

The Practice

The savoring of a square of dark chocolate is a great practice you can do once a day. I like to use tea, taught to me by my friend Jesse of Samovar Tea Lounge, because it is so light (compared to sweet coffee drinks) that you have to really pay attention to get the most out of it.

When you savor tea, or chocolate, or a handful of berries … you slow down. You pay close attention — the closer the attention, the more you’ll get out of the savoring. You don’t rush to the next thing, but stop and give some space to the activity. You aren’t worried about what you have to do later, you are fully enjoying the present.

This is savoring, and it takes practice. You can do it right now, wherever you are: pause and look around you and savor this very moment. Even if it doesn’t seem to be special, because let’s face it you’ve done what you’re doing a thousand times, savor it. Fully appreciate the gift you’ve been given.

This is a practice you can do several times a day — find a few rituals for savoring, like enjoying your morning tea or coffee (without sugar), or taking a bath, or reading to your child, or having a tea ritual in the mid-afternoon, or snuggling with a loved one. The more you practice, the better you’ll get.

Procrastination

We procrastinate because we are uncomfortable doing something and want to do more comfortable (easier or more familiar) things instead. We don’t want to write that report/article/chapter, because it’s difficult, and it’s easier to check emails and take care of a bunch of little tasks. It’s easier to put off those dreaded tasks.

But savoring can help. Let’s take writing as an example (the process is the same for anything, from cleaning your bathroom to doing taxes) … you have something to write and you know it’s important. The usual way is to say, “OK, I should write this, but first maybe I’ll check to see if anything important came into my email … and maybe my Twitter and Facebook too … oh, what’s this interesting article I found?”

When we savor, we take this task of writing, and we slow down. We give the task some space — no switching quickly to the next thing. We pay attention to it and find the enjoyable aspects of it. And actually, there are enjoyable aspects to any activity, if we slow down and pay attention. When we savor, we notice these things, and fully enjoy them. We bask in the moment of doing, and let ourselves soak in its pleasure.

So instead of switching to something else, we sit there with the writing. We notice our urge to switch and let it go — after all, we’re savoring this, so we can’t just switch! We think of other things we need to do, and let them go too. We’re savoring here.

And we just do the writing, and notice how our fingers feel as they move over the keys, and enjoy the pouring of our thoughts onto the screen, and notice our breathing, our shoulders, our jaw, our legs, our feet, as we sit and write. We know that many people are not lucky enough to be able to do something so luxurious as writing, and so we are grateful for this moment, however fleeting.

Doing the Perfect Thing Right Now

A constant source of anxiety for most people, in this day when we can do almost anything at any moment, is: “Am I doing the right thing, right now?” Should I be exercising instead? Should I be checking what else is going on, in my social networks? Are other people doing something better? Is there a better way to do this, a better tool, a smarter method, a faster way?

When you savor, this anxiety can melt away. You are savoring this activity, so you let the thoughts of everything else go away, and immerse yourself. You give it space and just do this, and fully appreciate it. And so you know that you’re doing the perfect thing, right now, whatever it is, because nothing can be a delicious as savoring this moment.

Eating Mindfully

One of the problems that causes many people to be overweight is that they eat too much (you might say it’s the main problem). A big reason people eat too much is that they eat large amounts of food, quickly. It’s tasty, so eat it fast! And get some more! I know, because I did this for years. Still do sometimes.

But I’ve also learned, much of the time, to savor my food. And when you do this, you don’t just cram it down your throat, but you pause for each bite (don’t reach for the next bite as soon as you put the last bite into your mouth), and you give it space, and you savor it.

This means that you really notice every taste of that bite, the texture of it, and give thought to where it came from, who made it, what went into it (not chemicals, we hope!), and what it will do for our body.

It’s hard to overeat when you savor each bite, and take your time. In this way, you can also learn to enjoy healthier foods, like dark leafy greens or raw almonds and walnuts or tempeh or tofu. You can also eat healthfully most of the time, and then enjoy a bit of birthday cake without overdoing it, because you just need a little bit in order to savor it.

Exercise

I love to exercise, which is a statement most people probably wouldn’t make. I love the exertion of a good hard workout, the good feeling of lifting something heavy, the feel of the ground moving under my feet as I go for a quiet run.

Most people dread exercise, and so put it off. But you can savor a workout. You can savor a good walk or a run or ride. Give the workout some space, and fully be in the moment as you do it, fully notice your body as it moves and works, fully notice your breathing and feet as they touch the ground, fully notice the air and smells and sights around you.

Savoring exercise makes it more enjoyable, makes you more likely to do it, and makes the time you spend doing it perfect.

Living in the Present

Savor everything you do, every experience. There is no moment that cannot be savored — even those routine moments, even those times when you’re having a conflict with someone else, even those times when you’re alone with nothing to do.

Savoring is about learning to live presently, to fully enjoy the gift of each moment, to give that moment the space and attention it deserves. It takes practice, but it’s a delicious practice.

‘As you walk and eat and travel, be where you are. Otherwise you will miss most of your life.’ ~Buddha

  

Power Food: Broccoli

Here are 10 reasons why broccoli should be an essential part of your diet.

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

 



Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Food Education for Kids:

Broccoli is a plant in the cabbage family. It looks like a large flower.(show a picture of broccoli vs. cauliflower) .

Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.

The name broccoli comes, from the Italian plural of broccoli, refers to "the flowering top of a cabbage."

Broccoli comes from a cultivated leafy crops in the Northern Mediterranean in about the 6th century.(Show on a map)

Since the Roman Empire, broccoli has been considered a uniquely valuable food among Italians.

Most of us are familiar with green broccoli, but purple and golden varieties can be found at some farmers markets and specialty markets. They taste and cook up just like the green kind, but are particularly fun additions to a raw vegetable platter or salad.

Choosing Broccoli 

Choose broccoli heads with tight, green florets and firm stalks. The broccoli should feel heavy for its size. The cut ends of the stalks should be fresh and moist looking. Avoid broccoli with dried out or browning stem ends or yellowing florets.

Store broccoli unwashed in an open plastic bag in the refrigerator. If bought very fresh (i.e. at a farmers market) broccoli will keep up to 10 days.

Broccoli is usually boiled, steamed, baked pureed, or eaten raw.The leaves may also be eaten

Roasting Broccoli

Preheat oven to 400.

Toss broccoli florets with olive oil and sprinkle with salt. Spread in a single layer in a baking pan and bake until florets are tender and browned on the edges. Sprinkle with grated Parmesan cheese.

 

What is your favorite way to eat broccoli?

 

 

Simplify, and Savor Life

‘The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.’ ~Thich Nhat Hanh

Post written by Leo Babauta. Follow me on twitter .

These days we have an abundance of luxuries, but I’ve found that excess actually decreases my enjoyment of life.

Sure, we can get massive amounts of rich foods, feasting to our heart’s content, stuffing ourselves in alarming displays of gluttony … but is that really enjoyable on a regular basis?

And yes, television can be fun, and so can ridiculously large parts of the Internet, but if it’s always on, if we’re always connected, doesn’t that lower the fun factor?

Excesses lead to all kinds of problems, but the biggest problem is that life is less enjoyable.

I’ve been finding that simplifying things means I can savor life more fully.

Savoring life starts with a mindset. It’s a mindset that believes that excess, that rushing, that busy-ness, that distractedness, isn’t ideal. It’s a mindset that tries instead to:

• simplify


• do & consume less


• slow down


• be mindful & present


• savor things fully

It’s the little things that make life enjoyable: a walk with a loved one, a delicious book, a chilled plum, a newly blooming tree.

And by simplifying, we can savor life to the fullest.

Some ideas I’ve been considering lately:

1. Coffee: Instead of ordering a latte, mocha, cappuccino with whipped cream and cinnamon and shavings … simplify. Just get pure, good coffee (or espresso), brewed fresh with care and precision, with quality beans, freshly roasted. Make it yourself if you can. Drink it slowly, with little or nothing added, and enjoy it thoroughly.

2. Tea: I recently had tea with Jesse Jacobs, the owner of Samovar Tea Lounge, and he poured two different teas from tiny tea pots: Nishi Sencha 1st Flush and Bai Hao Oolong tea. It was fresh, hand-made tea from real leaves, not a tea bag, and it was simply delicious. Drink it slowly, with your eyes closed, fully appreciating the aroma … wonderful.

3. Workouts: I’ve been a fan of simpler workouts recently. While others might spend an hour to 90 minutes in the gym, going through a series of 10 different exercises, I just do 1-3 functional exercises, but with intensity. So I might do some sprint intervals, or a few rounds of pushups, pullups, and bodyweight squats. Or 400 meters of walking lunges. Let me tell you, that’s a simple but incredible workout. Another I like: five rounds 85-lb. squat thrusters (10 reps) alternated with pushups (10 reps). Today’s workout was three rounds of 15 burpees and 800-meter runs. No rest unless you need it. These are great workouts, but very simple, and very tough. I love them.

4. Sweets: I used to be a sugar addict. Now I still enjoy an occasional dessert, but in tiny portions, eaten very slowly. What I enjoy even more, though, is cold fruit. A chilled peach, some blueberries, a few strawberries, a plum: eat it one bite at a time, close your eyes with each bite, and enjoy to the fullest. So good.

5. Meals: While the trend these days is super-sized meals of greasy, fried things (more than two people need to eat actually), I have been enjoying smaller meals of simplicity. Just a few ingredients, fresh, whole, unprocessed, without chemicals or sauces. My meals usually include: a breakfast of steel-cut oats (cooked) with cinnamon, almonds, and berries; a lunch of yogurt, nuts, and fruit; a dinner of beans or tofu with quinoa and steamed veggies (or sauteed with garlic and olive oil). These simple meals are better because not only are they healthy, each ingredient can be tasted, its flavor fully enjoyed.

6. Reading: While the Internet is chock full of things to read, I’ve been enjoying the simplicity of a paper book, borrowed from the library or a friend (borrowing/sharing reduces natural resources consumed). When I read online, I read a single article at a time, using either theReadability or Clippable bookmarklet to remove distrations, and in full-screen mode in the Chrome browser (hit Cmd-Shift-F on the Mac version or F11 in Windows). It’s pure reading, no distractions, and lovely.

Poll: Few Americans know risks of obesity

By The Associated Press
Published: January 06, 2013

»  Comments | Post a Comment

WASHINGTON — Heart disease and diabetes get all the attention, but what about the many other ways obesity can damage your health?

Carrying too many pounds may lead to or worsen some types of cancer, arthritis, sleep apnea, even infertility. But a new poll suggests few Americans realize the links.

Only about one-quarter of people think it's possible for someone to be very overweight and still healthy, according to the poll by The Associated Press-NORC Center for Public Affairs Research.

Ask about the most serious consequences, and more than 7 in 10 Americans can correctly tick off heart disease and diabetes. Heart disease is the nation's leading killer, and diabetes and obesity are twin epidemics, as rates of both have climbed in recent years.

The other consequences aren't so well known.

"People are often shocked to hear how far-reaching the effects of obesity are," said Jennifer Dimitriou, a bariatric dietitian at New York's Montefiore Medical Center.

Just 7 percent of people surveyed mentioned cancer, although doctors long have known that fat increases the risk of developing cancers of the colon, breast, prostate, uterus and certain other sites. Plus, being overweight can make it harder to spot tumors early and to treat them.

Then there's the toll on your joints, especially the knees. About 15 percent of people knew obesity can contribute to arthritis, a vicious cycle as the joint pain then makes it harder to exercise and shed pounds.

High blood pressure, high cholesterol and strokes were fairly low on the list. Infertility didn't get a mention.

Also, 5 percent put respiratory problems on the list. Studies show people who are overweight are at increased risk of sleep apnea and asthma, and that dropping pounds can help improve their symptoms.

Knowing more about the myriad ways obesity affects health could help motivate people to get more active and eat better before full-blown disease strikes, Dimitriou said.

"Most people want to become healthier. It's the know-how, and understanding what the consequences are," she said.

But only 52 percent of those surveyed said they've discussed the health risks of being overweight with a doctor.

In another complication, the AP-NORC Center survey found that about half of people think their weight is just about right, and only 12 percent of parents think their child is overweight. That's even though government figures show two-thirds of U.S. adults, and one-third of children and teens, are either overweight or obese.

If you're surrounded by overweight people, especially in your family, "then that's all you know, and that to you is normal," Dimitriou said.

The AP-NORC Center survey was conducted Nov. 21 through Dec. 14. It involved landline and cellphone interviews with 1,011 adults nationwide and has a margin of sampling error of plus or minus 4.2 percentage points.

The secret of sprouts

 

All types of bean sprouts are excellent sources of nutrition.

A sprout is the young growth, or shoot, from a seed. The taste and texture of sprouts vary depending on the bean. With only a few exceptions, all bean sprouts contain the same basic nutrients, but not in the same amounts.

Basic Nutrition

The caloric value of sprouts are very low, so it is safe to say you won't be gaining weight from sprouts. Bean sprouts are a great source of vitamin C and they are also a good source of eight vitamin B's. Their protein values range from three grams (mung sprouts) to 13 grams (soybean sprouts). This makes them a good source of protein because three grams represents 6 percent and 13 grams equals 26 percent of the recommended daily value (DV). They're all low in total fat and carbohydrates. Lentil and soybean sprouts provide higher amounts of most minerals: iron (18 and 12 percent DV), magnesium (9 and 18 percent DV), phosphorus (17 and 16 percent DV), potassium, (9 and 14 percent DV), zinc (10 and 8 percent DV) and copper (18 and 21 percent DV). Both are also a great source of manganese, with lentil sprouts having 25 percent and soybean sprouts providing 35 percent DV. All three contain small amounts of calcium. Mung sprouts provide all the same minerals in a range of 3 to 9 percent DV.

Many different types of bean seeds can be germinated and sprouts harvested, including kidney, navy, pinto, mung, lentil and soy beans

It is fun to teach kids how sprouts grow, you can pick up the seeds at health food stores. They are easy to grow too.

How to add sprouts to your families diet:

Add to tossed salads

Use in coleslaw (cabbage, clover, radish)

Try in potato salad (mung bean, lentil)

Try in wraps and roll-ups (alfalfa, sunflower, radish)

Stir-fry with other vegetables (alfalfa, clover, radish, mung bean, lentil)

Blend into fruit shakes or juices (cabbage, mung bean, lentil)

Blend with vegetable juices (cabbage, mung bean, lentil)

Replace celery in sandwich spreads (lentil, radish)

Mix with soft cheeses for a dip (mung bean, radish)

Grind up and use in sandwich spreads (lentil, radish)

Top grilled cheese sandwiches after grilling (alfalfa, clover)

Stir into soups or stews when serving (mung bean, lentil)

Mix into pancake or waffle batter (buckwheat)

Eat them fresh and uncooked in a sprout salad (salad mixes)

Top omelet or scrambled eggs (alfalfa, clover, radish)

Combine in rice dishes (fenugreek, lentil, mung bean)

Add to sushi (radish, sunflower)

Saute with onions (mung bean, clover, radish)

Puree with peas or beans (mung bean, lentil)

Add to baked beans (lentil)

Steam and serve with butter (mung bean, lentil)

Use in sandwiches instead of lettuce (alfalfa, clover, radish)

Wanna Fight?

 

 

 

 

Yep, I challenge you to a fight, well at least a fight against the cold and flu season. Fight by boosting your immune system this winter.

Plan your attack:

Germs are everywhere, so come prepared, here are some ways to fight those nasty germs.

1. Avoid touching your eyes, nose and mouth. If you have a cold or have touched a surface with your hands you can transmit the little guys by touching your face, germs will find there way into your body through your mouth, your nose and your eyes. Ask each family not remind each other if they see you touching your face, because most of the time we are not aware of how many times we touch our face throughout our days.

2. Carry a tissue with you everywhere you go. Use the tissue to push buttons on the elevator, or to hold on to the escalator handrail, open doors, or to flip a light switch. forgot a tissue? Okay use your gloves, keep your gloves with you everywhere you go. I buy the cheap ones from dollar store, and I put them everywhere, in my purse, car, front hall table, kids coat pockets. You can't find a glove, then use your sleeve, not to wipe your nose but do hold on to a handrail or push an elevator button.

3. Wash hands frequently. I know you have heard this a million time but here is one more reminder! Wash your hands with soap lather up and sing the song "Happy Birthday," then rinse really well with very warm water. Yes, I know my hands get very dry too in the winter, so keep a bottle of hand lotion with you and in every bathroom sink in your home. Always wash your hands before you touch food.

4. Stay hydrated. Drink room temperature filtered water, if cold water bothers you in the winter. Instead of a second cup of joe in the morning, try hot water with a squeeze of fresh lemon and honey.

5. Stock up. Fill your refrigerator and pantry with foods that are in season. These foods not only taste so good this time of the year, they are your best bets of upping your immune system and fighting those germs. The following warriors are high in Vitamin C, Vitamin E, Vitamin A, Bioflavonoids, Zinc, Selenium, Omega 3 fatty acids, Lean proteins and probiotics.

Warriors against Germs:

Broccoli, winter squash, sweet potatoes, avocados, carrots, olive oil, orange,s grapefruits, pomegranates, cranberries, lettuces, chili peppers, all peppers, tomatoes, winter herbs, blueberries, plums, spinach, beets,papayas, brussels sprouts, kohirabi, kale, cantaloupe, oatmeal, blackberries, apricots, oysters, crab, beef, tuna, turkey, cod, chicken eggs, salmon, flaxseed, walnuts, Greek yogurt. If you can't figure out how to get all of these warriors against germs into your diet, join our Meal Plan service, to find out more click here...

6. Get plenty of rest. Getting enough rest is vital against germs and it boosts your immune system. Shut the television down 1 hour before bed time, try meditation or yoga poses, read or pray. It is important that we teach our children how to "power down" to prepare the body for sleep too.

So are you ready to fight? 

Homemade Facial Masks

General Mask Procedure

1. Tie hair back.


2. Wash face.


3. To open pores, steam face over hot water or press warm cloth to skin for a few minutes.


4. After preparing mask, apply it to face (and neck if desired). Avoid eye area.


5. Leave mask on for 15 minutes, give or take a few (depending on comfort and convenience).


6. Rinse off with warm water.


7. Enjoy results!

Exfoliate Your Face with Honey Sugar Scrub

If you have ever used a body sugar scrub, you know how amazing they are. Work the same magic on your face!

1 tsp. of honey
1/2 tsp. of sugar (either cane or brown — both work well)

Blend in bowl. Apply. Rinse very thoroughly, as this recipe can be slightly sticky.

Masks (homemade or otherwise) should stay on for 10-15 minutes. Follow with a cleansing and a thin layer of moisturizer.

 

French Clay Mask

Ingredients:

1½ tsp green clay (French is preferred)

½ tsp kaolin clay

1½ tbsp aloe vera gel

1 tbsp rosewater

2 drops rose essential oil

Preparation:

Mix green and kaolin clays together.
Add in the aloe vera gel, rosewater and oils.
Refrigerate mixture for up to four weeks.

 

Yogurt Mask

1 tbsp natural yogurt, room temperature (not lowfat or non-fat, use a Greek yogurt "Fage")

1 tsp runny honey (microwave for a few minutes to soften hardened honey)

Preparation:

Combine mixture, then apply to face.
Let sit for 15 minutes.
Wash face with steaming washcloth.
For dry skin, use an extra tsp of honey.
Oily skin? Add a few drops of fresh lime juice.

 

 

Top 10 Foods to Speed up your Metabolism

 



 

Portion Control at Home

It helps to know the difference between portion size and serving size. Packaged food products are labeled with nutritional information such as calories and grams of fat, based on a standard serving size. But most of us eat more than that when we snack. The trick is to measure out a standard serving onto a plate before you start eating. Then you'll know how the amount you normally eat compares. And how many calories you are really consuming.

Lifestyle

Our lifestyle has enormous effect on our health and the health of our family.

Lets talk about all factors in our lifestyle that can create or deteriorate a healthy lifestyle.

In a recent conference I asked a group of about 200 participants "what does a healthy lifestyle mean to you?"

Most of the responses related to food and exercise. But there are other factors that do influence the health of your families life.

At the Institute for Integrative Nutrition, which is the largest nutrition school in the world based out of NYC,  they teach a concept known as ”Primary Nutrition”. Other non-related food categories under IIN’s Primary Nutrition concept included things like Relationships, Physical Activity, Career, Spirituality, etc.  So going back to the question at hand, Does eating healthy really make a difference?, you can clearly see that the answer is not a difinitive yes or no…….I think the best answer comes from Integrative Nutrition.



 

 

 

 

 

 

 

 

The Integrative Nutrition pyramid depicts a balanced approach to nutrition: more high-quality, organic vegetables, fruits, complex carbohydrates, protein and water; less meat, milk, sugar and artificial food.

The pyramid is surrounded with the primary food circle, the parts of life that satisfy our hunger for living and create a balanced life.

Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment.

When these “primary foods” are balanced, what you eat becomes secondary.

A healthy lifestyle is the sum of all parts; holistic in nature.

 

Relationship:

Physical Activity:

Career:

Spirituality:

 

 

 

How Many Calories Do You Actually Burn In A Day?

How many calories should I consume in a day? Well the answer depends on the weight
you want to be and the amount of calories your body needs just to function.

Here is a formula that will determine how many calories your body needs just at rest; (
This formula is good, the example came from Wikipedia Answers)

To determine the amount of calories you burn at rest, you need to know your: weight,
height, and age. With this information, you can determine your BMR (amount of energy
your body needs to function at rest). Use the formula below which only applies to adult
females:

655 + (4.3 x weight in lbs) + (4.7 x height in inches) – (4.7 x age) = ____ calories

Fill in your weight, height and age. This number will be your daily calorie intake (or how
many calories your body needs) without any exercise. This calculation will tell you how
many calories your body needs-or how much it ‘burns.’

Example: A woman who is 25 years old, weighs 140lbs, and is 70 inches tall.

655 + (4.3 x 140lbs) + (4.7 x 70 inches) – (4.7 x 25) = 1469 calories

This woman would only need 1469 calories a day for her body to function at rest. Be
sure to type this calculation into your calculator all at once, or else you might be getting
answers close 9000 which is incorrect. To make sure you calculate your BMR correctly,
try typing in the example above and see if you get the right answer.

For an easier calculation, I use the following formula:

Lets say you would like to weigh 120 pounds. Take that number and multiply by 10.
So you should consume about 1200 calories per day. Please do not use this rule with
children, it is best to discuss your childrens weight and BMI with your pediatrician.

To Your Good Health,

Kim Wechsler

How Intense?

Today I want to discuss how to help your kids bring intensity to their workouts. Older
children ages 16 and up can use the Karvonen system to determine their target heart rate
during physical activity. (check my previous blog for THR)

But for younger children it is easier to determine if they are exercising hard enough to
make a difference in their bodies by the Sweaty Head Rule.

Talk to your kids about sweat:

Explain to your children that sweat is good, (if your child sweats excessively, please
discuss this with your pediatrician). Our bodies try to maintain a body temperature of
around 98.6 degrees Fahrenheit. When you add a physical activity for example running,
this motion causes your internal organs and muscles to work harder. Remember our
bodies sweat all the time, even when we sleep but we don’t notice it until we sweat
harder. The hard work of running produces heat. Our bodies adjust to this heat by
releasing this moisture through millions of pores throughout our bodies, its our bodies
way of cooling us down. For each pearl size bead of sweat our bodies produce it can cool
nearly one litre of blood by 1 degree Fahrenheit.

Have fun with sweat:

Ask your child where they think they have more sweat glands, under their arms, feet,
head…

Have your child taste their sweat, (I know your are saying eeeuuuwwwww) but trust me
kids think its funny. Ask them what it tastes like.

Go for a walk and have them tell you when they first start to feel sweaty.

See who can get sweatier, you or them.

Carry a tissue with you and when they work up a sweat see if they can make an entire
face print of sweat on the tissue, (I know what you are saying, but I have done this in the
schools and kids think its funny.

Keep in mind, through sweat, urination and breath work our bodies are depleting the
water within our bodies, so keep hydrated by drinking 6 ounces of water for every 15
minutes of exercise.

To your good health,

Kim Wechsler

One More Day...

Dear Andrew, Addison, Family and Friends;
When tragedy strikes in our world, my heart is full of sadness for the families who are suffering today. To know that in a blink of an eye, “our gifts” in life can be taken away from us. It is not that I am not grateful everyday for my blessings, but it does remind me how fragile life can be.

Many years ago I came upon this poem, I don’t know who the author is, but her words as mother served as a reminder to me that no matter how busy or how troubled life can be, our most precious gifts in life are our families.

Just for this morning, I will let you choose what you want to wear, 
and smile and say how perfect it is.
Just for this morning, I am going to step over the laundry, and pick
 you up and take you to the park to play.
Just for this morning, I will leave the dishes in the sink, and let you
 teach me how to put that puzzle of yours together.
Just for this afternoon, I will unplug the telephone and keep the 
computer off, and sit with you in the back yard and blow bubbles.
Just for this afternoon, I will not yell once, not even a tiny grumble 
when you scream and whine for the ice cream truck, and I will buy 
you one if he comes by.
Just for this afternoon, I won’t worry about what you are going to be
 when you grow up, or second guess every decision I have made 
where you are concerned.
Just for this afternoon, I will let you help me bake cookies, and I
 won’t stand over you trying to fix them.
Just for this afternoon, I will take you to McDonald’s and buy us both 
a Happy Meal so you can have both toys.
Just for this evening, I will hold you in my arms and tell you a story
 about how you were born, and how much I love you.
Just for this evening, I will let you splash in the tub and not get angry.
Just for this evening, I will let you stay up late while we sit on the 
porch and count all the stars.
Just for this evening, I will snuggle beside you for hours, and miss
 my favorite TV show.
Just for this evening, when I run my fingers through your hair as you 
pray, I will simply be grateful that God has given me the greatest gift
 ever given.
I will think about the mothers who are searching for their
 missing children, the mothers who are visiting their children’s graves instead of their bedrooms, and mothers who are in hospital rooms
 watching their children suffer senselessly, and screaming inside 
that they can’t handle it anymore, and when I kiss you goodnight
I will hold you a little tighter, a little longer.
It is then that 
I will thank God for you, and ask him for nothing, except 
one more day.
Love,
Kimberly  Wechsler

David Wolfe Top 10 Superfoods List

By: Marina Solovyov

In the winter Superfoods article, we examined superfoods that can be found in most supermarkets and are easily recognized  by shoppers.

However, there is another group of superfoods that are less mainstream. These superfoods have higher lists of nutrients that regular superfoods can’t compare with. Such kinds of superfoods usually need to be mixed into smoothies or meals but a few like chia seeds or goji berries can be eaten in their original state.

In my personal opinion, no one knows better about these superfoods than Raw Food Guru David ‘Avocado’ Wolfe. If you are interested in raw food or superfoods than you need to check him out. Click on link to see his free videos.

At the bottom, find links to natural, organic, and online superfoods providers that I trust or have been recommended to me through IIN classmates.

The “David ‘Avocado’ Wolfe List”

1. Acai – this little berry has been touted about in the form of weight loss pill for years. Personally, I think that acai has been devalued due to over marketing and cheapening the product through telemmercials. However, the reality is that in its natural state, this little berry has anti-oxidant properties that out perform any other food on the planet. The acai berry is also packed with essential omega fats and amino acids. Take acai to improve energy, lose weight, balance hormones, and make your skin shine.

Source: txkidskitchen.com via Leah on Pinterest

Acai comes in powder, frozen, and fresh. Mix it into smoothies, desserts, meals, or eat with breakfast.

Source: kblog.lunchboxbunch.com via Janneke on Pinterest

2. Cacao ( raw chocolate) – ” The food of the Gods” is the worlds best source of antioxidants, magnesium, iron, manganese, and chromium. Raw cacao comes in many forms: whole cacao beans, cacao nibs, cacao powder, and cacao butter. Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.

Source: fineandraw.com via Designerd on Pinterest

3. Goji Berries (wolfberries) — among many things, goji berries have been linked to clearing the skin, protecting the immune system, anti-aging, reducing body aches, and lowering their blood cholesterol and triglycerides. They contain amazing properties like 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.

Source: gojiactive.info via Mia on Pinterest

Source: elanaspantry.com via Hallie on Pinterest

4. Maca — a nutrient rich plant that has grown in the Peruvian Andes for thousands of years. In general, it is famous for its ability to increase energy and libido. Women especially appreciate maca for its ability to naturally balance hormones, increase bone strength, regulate menstrual cycles, reduce cramping or PMS symtons.

Source: fitness.wesoslim.com via Alyson on Pinterest

Dried maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.

Source: vegantickles.blogspot.com via Andi on Pinterest

5. Hemp Products – They have a light, nutty flavor, and can be eaten raw, mixed into smoothies, or baked with. Hemp seeds are loved by non meat eaters for being a perfect protein. Hemp seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids, and vitamin E as well as omega-3′s and GLA.

Source: organicjar.com via Christina on Pinterest

For the rest of Superfoods visit Marina’s Tokyo Cafe.

Now you know some of abc’s of superfoods. Next week we can talk recipes. Every weekend I will be featuring superfoods from around the world with tips and guidance for how to use them.

Like always, if there are any questions or superfoods you’d like me to cover, please leave a comment below.

Also don’t forget to check out Marina’s fabulous articles about Winter Superfoods and A Traditional Japanese Breakfast. 

Sources: Institute of Integrative Nutrition and David Avocado Wolfe

Marina Solovyov graduated from the Institute of Integrative Nutrition and is now a holistic health coach based in Tokyo, Japan. She writes about Japanese cooking, traditions, and recipes on her website Marina’s Tokyo Cafe.

Super salty fast food

By Karen Pallarito

Fast food is convenient, but it can be salty, and it’s saltier in U.S. than in other countries.

Americans eat about 3,400 mg of sodium a day, more than the suggested 2,300 milligrams and double the 1,500 milligrams for people who over 50, African American, or who have hypertension, diabetes, or kidney disease.

While “fast food isn’t going to wreck anyone’s diet if consumed on occasion,” you should limit sodium, says Rima Kleiner, RD, a Vienna, Va.-based nutritionist.

Here are some of the worst fast-food meals for sodium and better options, check out http://www.health.com/health/gallery/thumbnails/0,,20620588,00.html

Childhood obesity: The epidemic hits minority kids especially hard

 

 

 

 

Reported from Boston Children’s Hospital and other hospitals across the U.S. doctors are treating an alarming number of children for a host of obesity-related conditions that can have life-long implications, including type 2 diabetes, hypertension, gall stones and sleep apenea, these conditions once considered to be strictly adult diseases are now being seen in young children.

Obesity occurs when a child is significantly over the ideal weight for her height. Like adults, children become obese when they eat more calories than they use. Obesity in children is determined by using a body mass index (BMI) percentile. BMI is a measure of weight in relation to height.

 

Obesity can increase a child’s risk for serious and chronic medical problems, such as type 2 diabetes, high blood pressure (hypertension), high cholesterol, orthopedic problems and liver disease.

For more information on this article please go to  http://www.childrenshospital.org

 

 

 

 

 

 

 

 

Winter: Power Foods!

Dear Andrew, Addison and Friends,

I am so tired of winter, the ice, the snow and the wind chill factor. But I shouldn’t be complaining, I live in Texas and my son Addison lives in Montreal , he has at least 5 months of these cold temperatures. But there is good news, during this time of the year, there are some winter power foods in the market. I consider “power foods” the foods that are nutrient dense that offer wonderful “fuel” for our bodies. I am a strong believer in supporting our local farmers and eating foods that are in season. So, for the next several weeks I will share with you some recipes that you can join into your weekly menu planning. Here is a recipe that you can use for lunch or dinner. It makes a lot so you can save it for leftovers.

Power Food #1: Beans and Legumes

First of all, lets clear up this matter, beans are a part of the legume family. Peas, peanuts, lentils and even coffee beans are a part of the legume family. Legumes are a flowering plant that produce a pod or seed bearing carpel. This family of foods provide healthy complex carbohydrates, fiber, protein, calcium, zinc, iron and folate, which supplies antioxidants that provide energy for our bodies. Legumes come in a variety of  forms; canned, frozen, or dried. All are very close in nutritional value. But be aware that canned and frozen may have salt added, so please read the nutritional label. I prefer dried beans, they are cheaper and they can be stored up to one year in your pantry.

You know I love slow-cookers because you can dump everything in, turn it on and come home later and dinner is ready! Here is another tasty and healthy meal.

Chicken, Beans and Swiss Chard

Taste great and its healthy!

• 2 cups sliced red onions


• 1 cup sliced fennel bulb


• 2 cloves garlic, minced


• 1 (15-ounce) can white (cannellini) beans, rinsed and drained


• 1 cup reduced-sodium chicken broth


• 4 (5-ounce) skinless chicken breast halves (with bone)


• Salt and freshly ground black pepper


• 2 tablespoons chopped fresh rosemary leaves


• 1/2 cup sliced roasted red peppers (from water-packed jar)


• 4 cups chopped Swiss chard leaves (another power food!)

This garlic bread is delicious with this soup.

• 1 crusty loaf of bread


• 2 tablespoons olive oil


• 1 clove garlic

Directions

Arrange onions, fennel and garlic in bottom of slow cooker. Place beans on top of vegetables. Pour over chicken broth.Season chicken all over with salt and pepper and place on top of vegetables and beans in the slow cooker. Sprinkle rosemary over chicken. Place roasted red pepper slices on top of chicken. Arrange Swiss chard all around chicken.Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Slice bread and grill or toast, then drizzle with olive oil. Rub hot bread with garlic clove and serve with meal.

Salad of Black-Eyed , Kidney Beans, Barley and Corn

1 1/2 cups corn kernels, from 2 large ears of corn or if you have to, you can buy canned or frozen, watch out for the sodium level.

1 cup of frozen black-eyed peas

1/2 cup pearl barley

1 1/2 cups cooked red kidney beans or use 2 cans of red kidney beans

1 green bell pepper, finely diced

1/4 teaspoon red pepper flakes

1/3 cup chopped parsley

2 tablespoons finely diced red onion

3 tablespoons of extra virgin olive oil

grated zest and juice of 2 large limes

1/2 teaspoon ground cumin

Bring a pot of water to a boil. Cook the corn for 1 minute, scoop it out and set it aside.  If you are using canned omit this step. But if you are using frozen black-eyed pes and corn, lower the heat and simmer until tender about 35 minutes. Then drain in a colander. Meanwhile in a second pot, cook the barley in enough water to cover, cook about 40 minutes.

Layer the corn, peas, barley and beans in a shallow bowl with the pepper, pepper flakes, parsley and onion sprinkled between layers. In a small bowl, whisk together the oil, lime zest and juice, cumin,  add a little salt if needed, pour this over the salad. When it’s time to serve gently toss the salad with a large rubber spatula, this will prevent from crushing the beans.

I hope you enjoy these recipes and remember spring is right around the corner!

Love from Mom