The Ancient Chia Seed - How it Can Benefit Your Health

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The Ancient Chia Seed - How it Can Benefit Your Health

You have probably heard how important it is to get enough essentials fatty acids(EFAs) in your diet. Some good food sources containing omega-3 and omega-6 fatty acids include fish, shellfish, flax seeds, leafy green vegetables and walnuts. Unfortunately, it is not always easy to obtain enough of these fatty acids on a daily basis. Recently, an ancient seed has regained popularity due to its high nutritional value.You may know Chia as the sprouts that grow on the porous clay figurines called Chia Pets, however there is much more to it than that! Chia has both nutritional and medicinal benefits. The seeds are an excellent source of essential fatty acids and are a great addition to a healthy diet.

My introduction to Chia seeds came a few weeks ago when a friend brought me some Chia seed chocolate pudding form the local health food store. It had the texture of tapioca and was quite delicious. The pamphlet touted the many health benefits and curious, I was insired to look further into this interesting seed.Chia is a member of the mint family. The seeds are either white or black and both types are highly nutritious. Originally grown in Mexico and the Southwest between 1500 and 910 B.C., Chia seeds were an important part of the Aztec and Mayan diet. Aztec warriors used Chia as their main source of fuel during conquests. Medicinally, they also used it to relieve joint pain and stimulate saliva. Although once a major crop in Mexico, it was banned after the Spanish conquest due to its association with Aztec religion where it was used as an offering during religious ceremonies and ritual. Commercial production is increasing and you can now find Chia seeds online as well as in many health food stores.

Chia (Salvia hispanica) - 10 Health Benefits of This Superfood

1. Supports Heart Health
   Chia seeds can help reduce blood pressure. The seeds contain one of the highest known plant sources of essential fatty acids (omega-3 and omega-6). EFAs cannot be synthesized by our bodies however, it is very important that we get enough to support our immune, cardiovascular, nervous and reproductive systems. EFA deficiency is quite common in North America.
   
2. Stabilizes Blood Sugar
   Chia seeds slow down the rate at which complex carbohydrates are digested and then assimilated into the body. The soluble fiber helps to stabilize blood glucose levels resulting in steady, sustained energy. In one study on diabetic patients, Dr. Vladamir Vuksan of St. Michael's Hospital in Toronto, found that blood was thinner and less prone to clotting and blood pressure of participants dropped significantly, after three months of taking Chia seeds daily.
   
3. Energizing
   The word “Chia” comes from the Mayan language and means strength. Chia seeds are a balanced blend of protein, carbohydrates, fats and fiber. It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time.
   
4. Anti-Inflammatory Properties
   A number of arthritis sufferers have reported reduced pain and inflammation after a few weeks of taking Chia seeds. The high concentration of omega-3 helps to lubricate joints and keep them supple. Additionally, Omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects.
   
5. Weight Loss
   The essential fatty acids contained in Chia seeds helps to boost metabolism and promote lean muscle mass. The seeds are sometimes added to food to provide bulk and nutrients while adding very few calories. For these reasons, many people have found Chia quite useful in weight loss and weight maintenance.
   
6. Detoxification and Elimination
   Similar to psyllium, the swelling action of Chia in the body helps to cleanse and soothe the colon, and absorb toxins while lubricating and strengthening peristaltic action.
   
7. High Quality Protein
   Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy.
   
8. Antioxidants
   Chia seeds are an excellent source of antioxidants containing even more antioxidants than fresh blueberries. The high amounts of antioxidants in Chia seeds also keeps the oils from going rancid - contributing to a long shelf life.
   
9. Provides Fiber and Other Nutrients
   Besides EFAs, Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.
   2 tablespoons of Chia = 7 grams of fiber, 2 grams of protein, 205 milligrams of calcium, 5 grams omega-3
   
10. Brain Power
    EFAs are known to make cell membranes more flexible and efficient making nutrients more readily available and nerve transmission more efficient. This helps to improve brain function (including memory and concentration)
    

How to Use Chia

Chia seeds have a mild, nut-like flavor. The seeds are easily digested and do not have to be ground to be used. In Mexico, the seeds are mixed with water and a little bit of lime or lemon juice to make a drink called “Chia Fresca.”

Whole Chia seeds can be sprinkled on your cereal, salads, or yogurt. Seeds can also be ground and mixed into smoothies or added to baked goods. The seeds can be sprouted and used in salads or sandwiches. Sometimes Chia seeds are soaked in water (for about 30 minutes) to form a gel. The seeds soak up to nine times their weight in water. The gel is then added to porridges or used to make puddings.

Fight Memory Loss with These 10 Brain Boosting Tips

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Fight Memory Loss with These 10 Brain Boosting Tips

Brain function and the ability to recall details change as we age: it only takes one round of the card game concentration with a child to learn a valuable lesson about how our memory can decrease over time. The aging process in our brain begins in our twenties, when we start to lose brain cells and produce less of the chemicals needed for optimal function. As aging continues, information can become harder to recall as your brain changes the very way it processes memories.Memory loss is not only an age-related concern; it’s also a function of our hectic lifestyle. In our world today, we are inundated with information and are expected to multitask nearly everything we do. In this high-pressure, digital age, it's no wonder many of the day-to-day details slip by relatively unnoticed: they have no time to be stored safely in your brain for recall later.Talking about memory loss is, sadly, a bit of a cultural taboo in our society. This is unfortunate because there are a lot of ways to improve your brain function, and in some cases even reverse age-related memory loss. It's important to note however, that if you or a loved one suffers from significant memory loss you should talk with your doctor. Recurring problems with language or changes in behavior and personality are not signs of normal aging, and should be discussed with your physician.Fighting memory loss is not as difficult as you might imagine, and you definitely don't have to assume that simply because you're getting older you'll have memory issues. There are many steps you can take, and small changes to your daily routine that can help bolster your memory:

1. Rest and Relaxation
As muscles require periods of rest, so does your brain need some time off to process events and unwind. Bodybuilders build lean muscle mass by working their bodies hard, followed by a period of restorative rest - you should do the same for your brain. Yoga practitioners believe a a few moments spent in quiet without outside stimuli, is extremely beneficial to your overall mental state.

2. Exercise your Mind
Some video games are actually great for stimulating your mind, especially brainteasers and puzzle games. Continuing to stimulate and challenge yourself to recall facts or solve puzzles will help you retain this function later in life. It seems there is much truth to the saying, you have to use it or lose it.

3. Meditation
One scientific study of long term practitioners of meditation found they had the highest level of gamma wave patterns in their brains of anyone ever tested. This is the pattern of brain activity associated with attention, memory, and learning. Meditation is a calming, de-stressing practice for your mind that has been shown to enhance your ability to learn and sharpen your memory. One way to meditate is to sit comfortably and bring awareness to your breath. Or you may want to try a form of movement meditation; find a yoga class or go for a mediatative walk outside.

4. Tune Out and Tune In
Pay undivided attention to one task at a time. As difficult as it can be today, the more you turn off your cell phones, iPods and all general chatter as much as possible, the better the chance you'll have to process and recall what's going on around you. When you multitask, your brain physically processes the information differently and your memories will contain fewer details (such as the name of that awesome restaurant, or the name of the person standing in front of you awaiting introduction).

5. Use Memory Aids
You have two secret weapons to help you recall details: your calendar, and repetition. Writing down important information, names, and dates helps your recall for two reasons: writing focuses your attention, and many people can recall written communication better than aural. If you don't have a chance to write something down, simply repeating out loud what you want to remember will help implant the memory. Repetition is especially useful for names when you're introduced to someone new.

6. Exercise your Body
Aerobic exercise increases blood flow throughout the body, including flow to the brain. Studies suggest those who participate in regular cardiovascular exercise have greater brain volume and white matter (more brain cells, and better connections between them). Benefit from yoga by practicing inverted postures that nourish the brain by increasing the circulation of blood and oxygen.

7. Eat Your Veggies
Studies suggest that increasing your vegetable intake helps decrease memory loss. Cruciferous vegetables (broccoli, cauliflower, brussel sprouts) and leafy greens high in iron (spinach, kale) are excellent memory boosters. Foods containing certain phytochemicals such as red grapes, blueberries, eggplant, red onions, red cabbage, beets, red apples and apricots are known to actually reverse age-related memory loss.

8. Drink a Glass of Red Wine
Alcohol increases blood flow and lowers cholesterol. The net effect is an overall increase in blood flow which increases the availability of nutrients reaching and nourishing your brain. In addition, red wine contains resveratrol which studies suggest can help ward off Alzheimer's by preventing the formation of a protein found in Alzheimer patients.

9. Check Your Prescriptions
Many common prescription and over-the-counter medications affect memory, though this side effect is often overlooked. As you age your metabolism slows, meaning these drugs will remain in your system for a longer period of time. What this means, is that you may become more prone to contraindications with medications, and may experience a greater occurrence in severity of side effects such as memory loss.

10. Go Ahead and Have Your Coffee
Mild stimulants such as the caffeine found in coffee and tea, act to jolt your system and stimulate proper brain function. There actually might be some truth to the old adage "I simply can't function until I've had my cup of coffee in the morning". If you’re not a fan of coffee, rosemary and green teas also contain stimulants known to have a similar effect.

Buckwheat Flour - Gluten-Free Flour

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Buckwheat Flour Adds Nutrients and Flavor to Baked Goods

As allergies to wheat become more prevalent, many people find themselves looking for healthy wheat flour alternatives. One of the most versatile flours that I have recently began to use more in my own baking is buckwheat flour.Buckwheat flour is gluten-free which makes it a good choice for anybody with gluten sensitivities or celiac disease. It is packed with nutrients, readily available, easy to work with and has a nice nutty flavor.

What is Buckwheat?

Buckwheat flour is ground from Fagopyrum esculentum, more commonly known as buckwheat. Although treated as a grain, buckwheat is not a cereal or grass, but it is actually a fruit that is closely related to wild rhubarb. To distinguish it from grains, it is sometimes called a pseudo cereal. The name “buckwheat” comes from a Dutch word that means beech wheat. This is in reference to the fruit of the buckwheat that resembles a small beech nut.

Buckwheat is a very hardy plant that thrives in difficult conditions even without the use of pesticides and herbicides. It also matures quickly and is quite nutritious. All of these factors make it a popular crop to grow in many places around the world.

Once mature, the entire plant is harvested and allowed to dry before removing the outer husk. The inner part of the fruit is what is used to make flour. After is completely dried out the buckwheat is ground into flour.

According to how much of the dark hull is left in, buckwheat flour is either light or dark. Light buckwheat flour (sometimes called fancy buckwheat flour) is made from hulled buckwheat while dark buckwheat flour (also called supreme buckwheat flour) is made from unhulled and has dark specks throughout. The dark variety is higher in fiber.

If you suffer from gluten intolerance, check that the buckwheat flour you purchase is not processed in a facility where wheat flour is also processed. This reduces the risk of cross contamination.

Benefits of Buckwheat Flour

The nutritional profile of buckwheat is quite impressive. It is high in fiber, protein, niacin, amino acids and vitamin D. It is also rich in potassium, phosphorus, iron and calcium. The protein in buckwheat is said to be one of the best sources of protein available from plants and it contains all of the essential amino acids.

Because it is gluten-free, buckwheat is a suitable substitute for wheat flour for anyone with celiac disease or sensitivities to gluten. Although it is a specialty flour, I find it is more readily available than other types of non-wheat flours.

Buckwheat is good for the cardiovascular system. It is linked to lower blood pressure and a lowered risk of developing high cholesterol. This is because it is rich in flavanoids which are phytonutrients that help protect against disease by acting as antioxidants.

Buckwheat also contains high levels of magnesium which helps relax to blood vessels that improving blood flow. The nutrients in buckwheat also help to control blood sugar levels – of great benefit to people with diabetes.

How is Buckwheat Flour Used?

In Japan, buckwheat flour is used to make soba noodles. In several countries, buckwheat pancakes are traditional fare. In Russia they are known as blinis. In France, buckwheat is used to make galettes. In the Ukraine, hrechanyky are a type of yeast rolls made from buckwheat.

If you don't have any wheat or gluten sensitivities, you can blend buckwheat flour with wheat flour to boost both nutrition and flavor. If using buckwheat for bread, no more than half of the total flour should come from buckwheat.

For people who do not eat gluten, buckwheat flour can be used on its own in baked goods or combined with other types of gluten free-flour, such as brown rice flour.

Recently, I modified my favorite chocolate chip cookie recipe (based on recipe from the Joy of Cooking) to be gluten-free and the cookies turned out really well. Some gluten-free baked goods are quite crumbly but this cookie was crispy on the outside yet still chewy, in fact they were slightly chewier than when I make them entirely with wheat flour. Put to the test by my 6-year old twin boys, the cookies got a big thumbs up!

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Aromatherapy - What We Live and Breathe

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Aromatherapy - What We Live and Breathe

Aromatherapy is a form of alternative, holistic medicine that uses essential oils and other aromatic compounds extracted from plants for the purpose of affecting mood and health.

Its history dates back over 6000 years to the time of ancient Egyptians, Romans, and Chinese who burned scented flowers and herbs for their cosmetic and curative properties. Modern aromatherapy began in the 1920s with French scientist Rene Maurice Gattefosse who discovered that an extract of lavender oil aided in the healing and prevented scarring after he accidentally burned his hands. Today, the effectiveness of aromatherapy is often called into question, but practitioners and aromatherapists alike strongly defend the use of essential plant oils for both psychological and physiological benefits. With a few safety tips in mind, aromatherapy can be a pleasant hobby that helps alleviate stress, slows down our hectic pace of life, and offers a pleasant environment in which to live and breathe.

The Basics

Essential oils are volatile plant liquids extracted through a distillation or expression process. These extremely concentrated oils are the heart of aromatherapy - used for massage, bath, candles, room and body perfumes, and body cleansers. Typically, essential oils are highly concentrated, fragrant substances that cannot be used directly on skin without first diluting in base oils such as sweet almond or olive oil.

The benefits of aromatherapy are vast and varied. Depending upon the essential oils used in a recipe and the means in which it is used (i.e. either inhaled, or topically applied), aromatherapy has been linked to a host of beneficial side effects such as relief of stress, headaches, and insomnia, an increase in immune function as well as mood enhancement. Due to its calming effects and ability to relax muscle tension and regulate hormones, aromatherapy may be used in conjunction with other holistic practices, such as yoga. Essential oils soothe body and mind and can help create your ideal yoga practice space.

Simply by reading many of the descriptions of the plants used, their pleasant fragrances, and the restorative side effects of aromatherapy, it's very tempting to pick up and begin practicing. It's important before making any purchases to read as much as possible on the subject. Take the time to visit your local health stores with notebook and pen in hand to learn more about what appeals to you and your senses. Spend time smelling each extract taking note of how they make you feel. Pick fragrances that create similar sensations for you - for example many people find lavender and eucalyptus have an extreme calming effect, and this may be a good combination for you. Finally, take the time to learn about each essential oil's properties and uses. Select only the oils that are pleasant, since the desired effect probably won't work if you don't like the smell in the first place.

Once you get going and start collecting essential oils, keep a journal with all the recipes you have tried and notes on what you've liked and what you haven't. You will probably want to experiment with ways in which to introduce aromatherapy into your life – from pleasant massages, to warm and fragrant baths, there are generally two methods for you to try – topical application, or inhalation.

1. Inhalation - Whether through the use of diffusers or burners for your room, a simple application of oils to a handkerchief, or a recipe for smelling salts, inhaling essential oils affects the limbic system - the brain's emotional control center. Here are a couple of ideas to get you started:

Mister - Simply mix distilled water with a few drops of essential oils, shake, and mist throughout your room. This is quite an inexpensive and safe method to try.

Smelling Salts – If you prefer, you can place a few drops on a handkerchief and inhale, but this seems a bit wasteful since the fragrance will quickly dissipate. Also, some oils may irritate skin in direct contact. Instead, consider buying a brown vial, putting in sea salts and adding a couple drops of essential oil.

2. Topical – Topical application of essential oils allows for absorption into your bloodstream. Bubble baths and relaxing massages are a great way to unwind and distress and are even more calming with the addition of fragrant bath or massage oils. Directly applying essential oils to your skin is dangerous - you first need to add a few drops to a carrier oil (sweet almond oil is the most recommended).

Buying Tips

Aromatherapy is big business - so just how can you weed out the bad products and ensure you're getting the highest quality, most effective essential oils? First of all, this is incredibly important. Many companies will sell oils that vary in purity, ingredients, and origin. Not only will this mean the final product may be ineffective, but that it can also actually be harmful. Many resources recommend beginners consult first with a certified aromatherapist, who can steer newcomers in the right direction. Following are a few considerations:

Perfume Oils are not Essential Oils - Though pleasant smelling, perfume oils offer no therapeutic benefits.

Herb and Health Food Stores May be Your Best Bet - Though more expensive than your average grocery store, you're more likely to get pure product.

Read the Label - Look for "100%" or "Pure" essential oils on the label. Otherwise, what you might be getting is impure, watered down product.

Do Your Research - Look online for reputable companies, talk to the experts.

Beware of Bargain Pricing - All oils vary in price simply because some are more readily available than others. Steer clear of stores that sell all bottles for the same price since that's usually a good indicator you're getting watered-down product.

Learn the Latin Names - They might not be fun to pronounce, but they will help avoid confusion. Since common names can often apply to more than one plant, and there are also many varieties of similar plants it's best to get familiar with the botanical names to avoid this kind of confusion.

Packaging Matters - Essential oils are highly volatile and light sensitive. They're also very potent. For these reasons, select dark brown or blue bottles that block out the light. Also, avoid cool looking bottles with rubber droppers, since the oils will actually break down the rubber and thus contaminate the oils.

Yoga - Your Key to Better Health

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Yoga for Fitness and Weight Loss

As anyone who watches late-night television can attest, there are no shortage of “innovative” new weight loss programs out there. Numerous infomercials tout the benefits of expensive machines, videos, and pills, all of which are “guaranteed” to help us lose weight and look better.However, there’s another form of exercise that offers these same benefits, as well as countless others. It may even help you avoid the insomnia that causes you to catch those aforementioned two-in-the-morning infomercials in the first place. It’s not exactly a new fitness program – current research suggests it’s been around for approximately 5000 years – but novel ways of approaching it are constantly popping up.“It” is yoga, and while you probably have heard of it, you may not be aware of just how powerful this ancient practice can be. Recent studies have shown that yoga can reduce back pain, alleviate insomnia, depression and anxiety, and boost your immunity to heart disease. But considering the biggest killer in the United States is obesity, the question remains: can yoga really help you lose pounds and keep you physically fit?

The skinny on yoga for weight loss

Skeptics argue that the average yoga class doesn’t raise the heart rate enough to burn sufficient calories for weight loss. This is true: even the more intensive “power yoga” classes offered at many gyms can’t compare to a high-impact aerobics class or an hour on the elliptical. But a recent study suggests that yoga aids in weight loss all the same.At the Fred Hutchinson Cancer Research Center of Seattle, WA, 15,000 middle-aged adults were followed for a 10-year period. Some participated in yoga classes, some didn’t. In the end, the study participants who didn’t practice yoga gained approximately 18 pounds more than those who did practice, even for a short time period – as little as one 30-minute yoga session a week for four years made a difference. And those in the study who were overweight to begin with showed even more promising results: while those without a regular yoga practice gained around 13 pounds in a 10-year period, the overweight participants who incorporated yoga into their lives lost 5 pounds (without trying any other specific diet or exercise plan).If most yoga classes don’t provide fat-burning aerobic workouts, why does yoga appear to have such a positive impact on weight? The answer may be the mind-body connection so important to the practice. If this sounds like a bunch of new-age malarkey, consider the following common causes of weight gain – all of which yoga can alleviate:

• Stress: High levels of stress created high levels of cortisol, a stress-response hormone and favorite of the ineffectual diet pill circuit. Have you ever seen the commercial where they link cortisol to belly fat? That’s actually a concrete claim. An overload of cortisol can cause you to eat more and store those extra calories in your abdomen. By reducing stress, yoga lowers your cortisol levels.
  

• Depression. According to a study in General Hospital Psychiatry, women with clinical depression are more than twice as likely to be obese. Practicing yoga consistently is suspected to increase serotonin levels and decrease monoamine oxidase, two factors that positively affect depression.
  

• Overeating and body awareness. The Fred Hutchinson study results, published in Alternative Therapies in Health and Medicine, implied that the yogis of the group were less inclined to overeat or indulge in junk food out of respect for their bodies. Unlike most forms of exercise, yoga is holistic: it teaches total body awareness, linking breathing and meditation with movement, and instilling a respect for the whole self. If you’re more in tune with your body, you’ll be able to better read your hunger signals - and probably be less likely to reach for that box of Oreos next time the urge to snack hits.

Body Benefits: How does yoga rate as a fitness program?

Most of us buy into the “no pain - no gain” adage. We huff and puff our way through spinning classes, despite a risk of straining our knees, or we put our joints in harm’s way through high-impact workouts. When done correctly, these fitness activities can be perfectly safe – but in our competitive world, it’s easy to push ourselves right into repetitive strain injuries. Even if your heart is strong from running marathons, how will you maintain that physical fitness later in life if your knees give out from years of overuse?The beauty of yoga is that it is not only gentle on the body, but it teaches us to enjoy the journey rather than the destination. By learning better ways of breathing, standing, balancing and stretching, our bodies and minds can achieve better health without the risks inherent in many competitive sports and goal-oriented fitness classes. And, it’s an equal-opportunity activity – even those with restrictions or injuries can reap the benefits. While those who desire a strenuous workout can seek out vigorous Ashtanga or power yoga classes, there are also modified versions of the practice that cater to the elderly, the pregnant, or the sick.

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Yoga - Calm, balanced, strong and flexible in mind and body. . .

While yoga doesn’t claim to be a cure-all, a regular yoga practice enhances well-being (both physically and emotionally) by relieving tension and restoring energy flow and balance. Health benefits include stress relief, strengthening and toning, increased range of motion ,and improved functioning of internal organs. Yoga is accessible to everyone and it is also great fun!

Yoga as Preventative Medicine We live in a pharmacological age and as a society are dependent upon pills for relief of our ailments. Often this means we are treating symptoms rather than the actual illness and in the end become more dependent on medications to help us feel better. Yoga provides a natural way to enhance your body's own ability to fight disease, infection, and fend off invaders as well and helps reconnect your mind and body to become more in tune with what's going on.

Yoga is not just great exercise, it's a way of life that helps you live longer and live stronger. The practice of yoga is a combination of extensive stretching and of your muscles and joints along with controlled deep breathing. It facilitates greater self-awareness and practitioners achieve a sense of harmony and balance and learn to make time for introspective thought. An inward focus and greater self-awareness will help you recognize signs of illness earlier and take steps to fend off illness from its onset. Physical stimulation of your endocrine glands boosts your immune system making you better able to fight off that annoying cold or flu. Your body will become more efficient in fending off these diseases so you'll be sick for a shorter time, and less often. Yoga also helps relieve stress which is one of the prime influencers of sickness: a body that's been overworked, a mind with too much to think about. Soon enough you're drained of energy and off to bed with the sniffles. Yoga postures massage and relieve compression on your digestive system, helping you more easily digest foods and get more of the food's nutrients. Yoga is thought to lessen the severity of episodes of constipation, diarrhea, and Irritable Bowel Syndrome.

Flexibility and Posture Yoga can help with conditions where range of motion is limited whether due to disease, such as arthritis or from injury. By gently exercising your joints and ligaments in a controlled, low-impact fashion, yoga movement distributes synovial fluid (the body’s natural joint lubricant), making movement less painful and less harmful to joint structure in the long run. Continued practice of yoga poses will actually "train" your body to sit or stand in the proper position and good posture decreases strain on the joints.

Yoga for Fitness and Weight Loss Any form of physical exercise will certainly improve your fitness level. While we typically think that you need to run, sweat, or exert yourself, this “no pain, no gain mentality” is shifting in favor of a more holistic approach that emphasizes understanding our own bodies and their natural limitations. In yoga, the concept of finding your edge means finding that place where you are comfortable and then gradually increasing the boundary, for example holding a pose longer and longer. Yoga poses tone, strengthen and elongate muscle throughout the body which can give the appearance of a more sculpted body. Certain vigorous types of yoga, such as vinyasa-style, may be more beneficial for anyone whose primary intention it is to lose weight as these types of practice can burn many calories.

Yoga classes provide a safe and positive environment for anyone just getting back into shape. This can help boost self image and confidence and encourages healthy choices in other areas of our lives. Yoga also encourages awareness. Many people are not sure why they overeat and may just do so out of habit.

The Importance of Breathing Well Yogic exercise is extremely beneficial to your heart. Studies suggest yoga combined with a healthy diet will lower levels of triglycerides, bad cholesterol, and blood pressure; all of which are risk factors for heart disease. Physiologically, yoga stretching and deep breathing actually decreases your blood pressure, slows your breathing, and releases endorphins into your bloodstream giving you a pleasant, relaxed feeling. The effects of these actions on the mind and body are likened to sitting in a dark, quiet room. The time you spend in yogic meditation allows you to calm your thoughts, and relax your body.

Yogic breathing is an excellent way to de-stress and focus your mind, but it is also an amazing way to combat chronic lung diseases such as asthma, bronchitis and emphysema. For example, people with asthma tend to over breathe (breathe too quickly) which causes the body to become starved for oxygen. Controlled deep breathing helps them slow it down and breathe well. Given time and regular practice, yogic breathing will strengthen your lungs and may actually decrease your dependence on rescue inhalers and other pharmaceuticals.
There are so many different variations of yoga available, you can easily find one that fits your lifestyle and brings you the health benefits you seek. Whether child, senior, or somewhere in between, anyone can choose a yoga class that fits their skill level, works within their physical limitations, and helps them live a healthier life.

Food Mood Swings - Can What you Eat Affect your Mood?

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We all know that food makes us feel good, both physically and emotionally. The food we eat fuels our bodies but it also affects our minds. Certain foods make us feel warm and safe – think comfort food and soul food.As I’m sure you have experienced, this is a two-way street. What you eat affects how you feel and how you feel affects what you eat. When stressed we tend to overeat or under eat, neither of which is healthy. Food may be an escape; we eat because it makes us feel better. Or some people find that stress makes them not want to eat at all, they are too distracted or physically feel ill.The holiday season is pretty crazy for most of us. Making conscious choices about what we eat during this time may help us feel less stressed. So how exactly do specific foods affect our moods?

1. The power of association.

We form emotional attachments to food because we associate it with things that have happened to us. Foods that were a big part of our childhood can bring back memories of that time in our lives. The aroma of a simmering stew makes us feel like we are backing home in our mom's kitchen!This phenomenon is especially strong during the holidays. A traditional turkey dinner at Christmas brings to mind the warmth and excitement (or any other experience) we felt as children during this time.

2. Serotonin and comforting carbohydrates.

The foods that you eat can actually change the chemical composition of your brain. This influences you are feeling, your clarity of mind and how alert you are. For example, certain elements in food are precursors to neurotransmitters which are the chemical messengers that carry information between the cells in your brain. The amount of precursor available from your food affects the amount of neurotransmitter available to your brain cells.When it comes to mood, one important neurotransmitter is serotonin. Serotonin affects our feeling of well-being. When serotonin is low, you are more likely to feel stressed, angry or depressed.According to Judith Wurtman, author of The Serotonin Power Diet, “Nature gave us an easy way of harnessing the power of our brain to control our appetite and mood. We don't need drugs, or supplements, herbs or pills. Just by eating the immense variety of carbs on this earth, we can lose weight, feel better, and maybe make everyone more peaceful.”Eating carbohydrates triggers the release of insulin into the bloodstream. Insulin clears out all of the amino acids in the bloodstream except for tryptophan. In the brain, Tryptophan is converted in into serotonin. Some healthy food choices for releasing serotonin include whole wheat bread, cereals and pastas.

3. Protein makes you more alert.

During digestion, proteins are broken down into their amino acid constituents. One of these amino acids is tyrosine which increases the production of the neurotransmitters norepinepherine, dopamine and epinephrine. These neurotransmitters are responsible for making us feel alert and energetic. Healthy choices include fish, poultry, lean meat and eggs.

4. Drink your coffee?

Despite its bad reputation, small amounts of caffeine have been shown to work as an antidepressant. Don't overdo it though. Experts recommend keeping the dose to one or 2 cups of coffee per day!

5. Folic acid, selenium and fatty acids may help fight depression.

Eat your spinach and drink your orange juice to keep depression at bay. Studies have shown levels of folic acid to be lower in people who are depressed. Eating foods high in folic acid may help prevent or alleviate mild depression.

Brazil nuts, tuna, sunflower seeds and whole-grain cereals are all good sources of selenium. Studies have shown that people who have low levels of selenium are more anxious. Increasing levels of selenium helps to normalize mood.

Eat fatty fish such as salmon, mackerel and herring as well as omega-3 eggs. The fatty acids found in these foods are important to the health of nerve and brain cell membranes. Lack of these fats in your diet may put you at higher risk for depression.

6. Protect you memory with eggs and berries.

EGGS: Found in high concentrations in eggs, Choline is a vitamin B complex that is a precursor to the neurotransmitter acetylcholine which is linked to memory. Alzheimer's patients have been shown to have low levels of acetylcholine. Eating eggs and other foods rich in choline may help to ensure the availability of acetylcholine to your brain.

Check this informative Egg web page on What's Cooking America. It is the main web page on how to cook eggs.

BERRIES: Eat lots of berries. Blueberries, raspberries, and goji berries as they all contain high levels of antioxidants which help to destroy free radicals that damage cells.

Coffee Drink Calories!

specialty coffee drinks are like a dessert, not something you should consume on a daily basis unless you give them the caloric respect they deserve.How much damage can your favorite coffee drink do in additional calories added to your diet? The fancier the drink, the fancier the calories - especially when you opt for the whipped topping. An extra 200 calories a day can add up to 21 extra pounds added to your body per year!If you can't give up your daily gourmet guzzle, know what calories you are adding to your body before you make your decision on which coffee drink to purchase. You don't need to give up your favorite coffee drink, but just adjust your coffee order to make it more calorie conscious.

Try the following tips to make your next coffee drink more guilt-free:

Black Coffee - It is not the coffee that makes you gain weight, but all the extras that go in the drink. A medium-size regular cup of coffee has about 10 calories and 0 grams of sugar. You can control how much of those extras you put in your coffee. So order a black coffee and ask for the extras on the side and pour them in yourself.

Whipping Cream - By saying NO to whipped cream, you can reduce your calories of the drink about 80 to 130 calories. This will also reduce the fat content of your drink by about 8 to 12 grams.

Sweeteners - Request that whey use a calorie-free sweetener like Sweet'N Low, Splenda, or Equal instead of sugar.

Sugar-Free Syrup - Usually the coffee shop will have some sugar-free syrups. The sugar-free syrup adds no additional calories or fat to your drink.

Chocolate - A tablespoon of chocolate syrup is 50 calories. Some coffee drinks with chocolate contain as much as 1/4 cup (1/4 cup = 4 tablespoons = 200 calories). A light version of chocolate syrup gives you about 1/2 the calories.

Milk - User reduced fat or skim milk instead of cream when ordering your drink. You can save up to 140 calories by using this in your coffee drinks.

Coffee Drink	Serving Size	Calories
Carmel Frappuccino Coffee, no whip	16 fluid ounces	280
Carmel Frappuccino Coffee, whip	16 fluid ounces	430
Carmel Frappuccino Coffee only	16 fluid ounces	260
Caffe Latte, non-fat milk	16 fluid ounces	165
Caffe Latte, whole milk	16 fluid ounces	260
Caffe Latte, whole milk	16 fluid ounces	140
Caffe au Lait, non-fat milk	16 fluid ounces	90
Caffe Americano	16 fluid ounces	15
Caffe Mocha, whole milk, whip	16 fluid ounces	400
Caffe Mocha, non-fat milk, whip	16 fluid ounces	330
Caffe Mocha, non-fat milk, no whip	16 fluid ounces	220
Mocha Malt Frappuccino Coffee, whip	16 fluid ounces	570
Coffee, Mocha, white chocolate, non-fat milk, whip		344
Cappuccino, whole milk	16 fluid ounces	150
Cappuccino, non-fat milk	16 fluid ounces	100

A Healthy Thanksgiving for Mind, Body and Spirit

In the practice of yoga, we work with the intention of creating wellness of our entire being including mind, body and spirit. This holistic approach emphasizes the need to create health in each of these areas in order to thrive.

Here are a few suggestions for working towards this goal and enjoying a healthy Thanksgiving:

Nourishing a Calm Mind -

Simplify:

Eliminate things that are not absolutely necessary. Perhaps you can shrink the menu. Most of us usually end up with quite a sizable feast. Maybe all of those appetizers and dips aren't really necessary.Plan ahead as much as possible. By doing some preparation and planning in advance you will avoid some of the stress that can creep in. If you are a list person, make lists. Buy early to avoid long lines at the grocery store.Is there anything that you can get help with or delegate? Perhaps you can have everyone bring a dish to dinner instead of doing it all yourself. Get your entire family involved and foster an attitude that things don't have to be perfect. This will help you create the space to embrace doing what you enjoy.

Set Boundaries:

Is there something or someone that each holiday, makes you think or say “Not that again!” Before the holidays start, decide what you will and won't tolerate. Maybe you even want to write it down. If you need to have a conversation, go ahead.If someone still continues to ask even after you have said no, they are trying to control you. By setting boundaries you are educating people as to how they can treat you. Is there anyone in your life that needs a little educating?

Set a Budget:

These days many people are tight on cash. Develop a budget that feels right for you. There are many ways to enjoy the Thanksgiving holiday and show people that they are appreciated without straining your budget.What activities that you can do as a family? Take the dogs and kids to the park to watch them romp around. Have the yard ready for a game of flag football or horseshoes. Or if the weather just isn't walk raging, break out the board games - I know my kids always love beating mom and dad at Monopoly.

Remember the potluck idea? This can both reduce your workload and spread the financial responsibility amongst family members. Get creative and have fun!

Don't Sweat the Small Stuff -

If one of your side dishes doesn't turn out, simply toss it and enjoy what you have. Don't let it ruin the day. If you really want to save your sanity and be a gracious host go with the flow and be prepared to laugh!

Nourishing the Body -

Serve Whole and Natural Foods

Thanksgiving is about celebrating the good Earth. As much as possible avoid fatty, sugary, processed foods. Enjoy tasting the natural goodness of food.

Drink Lots of Water

Coffee and alcohol dehydrate your body. Drinking lots of water will reduce calorie intake and keep you hydrated and refreshed.

Look for Opportunities to Boost Nutrition

Many of the foods we eat at Thanksgiving are naturally nutrient rich. Turkey is a great source of lean protein. It is also a good source of arginine, an amino acid that the body uses to make new proteins and the base material for making nitric oxide which helps to relax and open arteries.Cranberries are packed full of all kinds of antioxidants. If you are so inclined, make your own cranberry sauce from fresh cranberries to enjoy a less sugary sauce than the canned variety.Add lots of colorful vegetables to your meal. Both sweet potatoes and pumpkins are excellent sources of vitamin A, beta-carotene, and the vitamin C. Green beans are also a very healthy holiday food. They're a great source of vitamin C, vitamin K and manganese.Consider experimenting with some new recipes. There are many delicious yet healthy contemporary Thanksgiving recipes to be found online.

A Breath of Fresh Air

As mentioned earlier, getting outdoors is great for everyone and is something the family can do together. Perhaps go for a walk to enjoy the beautiful colors of fall. This can help clear your mind as well as metabolize the meal and burn off calories.

Don't Stress About Weight Gain

We often hear about how people put on 5 to 10 pounds during the holidays. However, according to a recent study, the average weight gain between Thanksgiving and New Year's is less than 1 pound. Be conscious about making healthy food choices and don't eat too much in general but don't let it become an obsession.

Nourishing the Spirit of Thanksgiving -

Foster Feelings of Gratitude:

A spirit of selfless gratitude is at the heart of Thanksgiving. This is a holiday centered around expressing gratitude for the things that we have and the people that come into our lives.Be sure to take a few moments to be truly thankful. Tell the people who are special to you that you are happy they are part of your life. Gratitude is the state or feeling of appreciation. This could be appreciation for anything; a relationship, your health, abundance or a personal blessing.Many people feel that gratitude itself wields a certain power. Studies have shown that people who are grateful have a much greater sense of well-being. They are less stressed and in general more satisfied with life. As we cultivate a sense of appreciation for everything that we have received we also develop a sense of wanting to give back to the world.

Chocolate Covered Strawberries

60 large fresh strawberries, with stems left intact
1 (12-ounce) package semisweet or bittersweet chocolate chips
3/4 cup half and half cream
1 to 2 tablespoons brandy, your favorite liqueur, or 2 teaspoons prepared coffee

Line a baking sheet or cookie pan with waxed paper.

Wash the strawberries and pat dry thoroughly with paper towels; set aside. NOTE: Make sure the strawberries are completely dry. Even a drop of water in the melted chocolate can cause it to "seize" and turn the entire mixture into a grainy mess.

If you use refrigerated strawberries, allow them to come to room temperature before dipping in the melted chocolate. If you use cold fruit, condensation will form and that will prevent the chocolate from sticking.

Using one of the below methods, melt the chocolate chips:

Methods of Melting Chocolate:

Double Boiler:

In the top of a double boiler over hot water, not boiling water (don't let the bottom of the bowl touch the water, melt chocolate; add cream, stirring until smooth. NOTE: Be careful boiling water may cause steam droplets to get into chocolate which can result in "seizing," when the chocolate becomes stiff and grainy. NOTE: If you don't have a double boiler you can improvise one by placing a glass or stainless steel bowl over a pot of simmering water.

Remove from heat and blend in brandy, liqueur, or coffee. Let the chocolate cool slightly, but it should not set.

Microwave Melting Chocolate:

In a microwave-safe bowl, melt chocolate chips using either the defrost setting or 10-percent power in the microwave.

Microwave for 1 minute, then check and stir. If you need more time, do it in 10-20 seconds intervals and check and stir after each addition of microwave time. Remove the container from the microwave and stir the chocolate until completely melted. Baking chips and baking chocolate may appear formed and un-melted after heating but will become fluid after stirring. Blend in cream, brandy, liqueur, or coffee.

How To Dip Strawberries in Chocolate:

Grasp the stem or green leaves of the strawberry and dip into the chocolate and swirl in chocolate to partially cover.

Give the strawberry a little shake as you withdraw it from the chocolate (this will fill in all the cracks and leave a nice even line of of chocolate at the base.)

When the strawberry is completely withdrawn from the chocolate, swirl it in a quick, clockwise motion to let the excess chocolate drip off.

Place on the prepared cookie sheet. Repeat with the rest of the strawberries.

Either place strawberries into refrigerator or set aside to allow the chocolate to harden, about 30 minutes. Transfer fruit onto a serving platter to serve.

NOTE: The chocolate dipped strawberries are best if eaten within 24 hours - refrigerate for longer storage, but serve at room temperature for greatest flavor.

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