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Health & Wellness Articles
10 Natural Ways To Beat The Blues
Mood Boosters
Everyone gets the blues from time to time. In fact, according to the National Institute of Mental Health, major depressive disorder (also known as clinical depression) affects 7 percent of adult Americans and chronic, mild depression affects 2 percent each year — that's 3 million people. The good news is you don't necessarily have to turn to drugs to combat such feelings. Because aspects of your lifestyle, diet, and general outlook can affect how you feel, just making some simple changes can be natural mood boosters. If bouts of depression continue for weeks at a time, however, you need to see a health-care professional. For occasional down days, though, start banishing your blues by following some of these suggestions.1. Get Moving
A regular dose of exercise may be just what you need to ease the first signs of depression or anxiety. A study by a team of researchers including Michael Babyak, professor of medical psychology at the Duke University Medical Center, showed that engaging in mild aerobic exercise three times a week was as effective as undergoing a standard treatment with antidepressant medications. While researchers aren't sure why exercise helps, some speculate being active may affect brain chemicals or improve blood flow to the brain. Babyak says you don't necessarily have to do extremely vigorous activity — even fast walking (try for 30 minutes at least three times a week) may help improve your mood.2. Eat Smart
The foods you choose can also affect your mood. "Low levels or actual deficiency of such nutrients as omega-3 fatty acids, zinc, selenium, chromium, vitamin D, and the B vitamins folic acid and B12 are all associated with human depressive symptoms," says Alan C. Logan, naturopathic physician and author of The Brain Diet (Cumberland House, 2007). However, Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse, adds that…Your Body's Talents
"It may be hard for an egg to turn into a bird: it would be a jolly sight harder for it to learn to fly while remaining an egg."– C. S. Lewis
Stop needle pain!
Make your next flu shot feel less piercing by putting pressure around the area that's about to be stuck, says Ross I. Donaldson, M.D., M.P.H., assistant clinical professor of medicine at UCLA's David Geffen School of Medicine. "Make a circle with your thumb and forefinger and push down for a few seconds as you're receiving the shot," he says. By stimulating receptors for pressure or touch, you can override nearby pain receptors in your skin. "It confuses your nerves, so a shot feels more like a gentle poke than a sharp jab," Donaldson says.
Silence hiccups!
Take the deepest breath you can, hold it for 10 seconds, then, without exhaling, suck in more air and hold it for five more seconds. Finally—still without exhaling!—breathe in as much more air as you can squeeze in, hold for another five seconds, and exhale. Then breathe normally. This technique immobilizes the diaphragm (the muscle at the base of your lungs), preventing the spasms. Luc Morris, M. D., and his colleagues at the New York University School of Medicine tested the method on 30 patients who were prone to frequent hiccups. "It worked immediately on everyone who could do it," he says.
Break a fainting spell!
Cross your legs, squeeze your thighs, and contract your abs. You can feel faint when your blood pressure drops and blood pools in your extremities. By tensing muscles, you keep your BP up and divert blood back to your heart and brain. University of Amsterdam researchers who tested muscle-tightening exercises found that they reduced the risk of passing out by 30 percent.
Heal nighttime heartburn!
Feeling the fire? Sleep on your left side. This preserves the natural curve of the esophagus, which helps keep stomach acid from creeping up. (When you sleep on your back or on your right side, gravity straightens out the curve.) A study by…
Age Erasers
LIFT
Lifting now can slow middle-age spread, reports a study in the American Journal of Clinical Nutrition. People who strength trained twice a week for 2 years decreased their body fat by 3.7 percent. Plus, the lifters gained a third as much intra-abdominal fat, the stuff that surrounds organs and is linked to heart disease. Strength training builds muscle that burns calories from fat stores all day long, says study author Peter Hannan.
Get Out More
Love that sunny D: Vitamin D may lower your risk of death from disease, reports a study in the Archives of Internal Medicine. Subjects who took an average of 528 IU of vitamin D per day for 5 years had a 7 percent lower risk of death from cancer, cardiovascular disease, and diabetes. The hormone calcitroil, vitamin D's active form, may promote cancer-cell death, says study co-author Sara Gandini, Ph.D.
Help Your Heart
Starting to exercise, even later in life, can help your heart health. In a study in Hypertension, investigators looked at 28 people in their 20s and 60s and found that the older men's blood vessels were generally more constricted, increasing their risk for hypertension or attack. But after 3 months of walking for five hours a week, eight of the elders had blood-vessel function resembling the twentysomethings. Just walking 30 minutes a day can significantly improve cardiovascular health, says study co-author Christopher DeSouza, Ph.D.
Brain Juice
To lower your risk of Alzheimer's Disease, drink apple juice.Mice that were given the equivalent of two glasses every day for a month produced fewer beta amyloids, protein fragments that can injure brain cells and are found in higher amounts in Alzheimer's patients. Lead study author Tom Shea, Ph.D., of the University of Massachusetts says that an unknown component in the juice may halt a protein thought to stimulate beta amyloid production
Natural Brain Booster
Soak up the view: Being exposed to nature may improve your memory.Volunteers took a short-term memory…
Drop the Shoulder Tension
Breath More Deeply and Lose Shoulder Tension (Step One of Two)
Shoulder and neck tension is a chronic complaint for many people, especially given the increasing amount of time we spend in front of our computers and in our cars. As the shoulders slump forward, the spine begins to round, compressing the chest and affecting general posture. If you, too, are starting to feel the hump of a keyboard slump, here are two quick exercises to practice at your desk or after a long commute.
Step One: Angel Wings
Stand with your feet facing forward about hip distance apart. This posture can also be done while sitting down, for example in front of a computer.
Close you eyes about half way, but keep them open enough so you can maintain a steady balance.
Raise your elbows up to shoulder level and place the hands on top of the shoulders. The thumbs face toward the back, and the rest of the fingers face forward.
Begin gently circling the elbows forward, up, back and down in mini (6 inch) circles. Increase the size of the circle as your shoulders warm up.
Inhale as the elbows come forward and up, exhale as they move back down and around.
After about 45 seconds, start circling in the opposite direction. Inhaling back and exhaling forward for another 45 seconds.
Finish by inhaling deeply, hold the breath a few seconds, and exhale and release your arms down to your side.
Become More Radiant! (Step Two of Two)
Star Pose
Stand with your legs wide, about 2-3 feet apart, feet facing forward.
Stretch your arms and hands straight out to the sides parallel to the ground, at shoulder level, palms facing down.
Close your eyes so that they are open about one-tenth.
Reach out and stretch and open the body as you concentrate on radiating powerful energy out through these five points. Feel as if you are radiating lifeforce through your hands and feet, as well as your head (all five points).
As you stretch, inhale through the nose, and imagine soothing life-force flowing into the left…
You can be a runner
Jogging is an all-star calorie crusher, mood enhancer, and disease fighter. And you don't have to be hardcore to reap its many benefits. Try a easy get-up-and-go plan and watch the weight melt away and muscles move in.
Stuff you need
~ Shoes Expect to shell out at least $75 for a good running shoe. Sneakers that don't meet the needs of your foot type and running style can lead to Achilles tendonitis, plantar fasciitis (heel pain), knee pain, and shin splints, says Stephen M. Pribut, D. P. M., clinical assistant professor of surgery at the George Washington University Medical Center.
~ Sports bra [sorry guys women only, go for the Broziere if your a guy] A bra that holds each breast in a separate cup will reduce bounce and support better than a shelf bra. When trying one on, run in place, do jumping jacks, and swing your arms in circles to test how supportive it will be.
~Comfortable clothing is essential. Try to get clothing that can wisk away moisture from your skin. As you progress your winter gear will be a little different than your summer gear for obvious reasons. Try Under Armor to take care of moisture for the first layer between you and your outer shirt.
Get started
Attention, beginner runner: It's safe—and smart—to start out slow. Really slow. "Easing into it helps your muscles get used to the impact of running and helps your mind get used to the effort," Hinton says. She recommends following a run/walk program like the one here three times a week (not on consecutive days). Begin and end each session with a five-minute warmup walk. Repeat a week if you don't feel ready to move up. When you're able to run consistently for at least 30 minutes, you can start adding more distance.
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat…
Get started
Attention, beginner runner: It's safe—and smart—to start out slow. Really slow. "Easing into it helps your muscles get used to the impact of running and helps your mind get used to the effort," Hinton says. She recommends following a run/walk program like the one here three times a week (not on consecutive days). Begin and end each session with a five-minute warmup walk. Repeat a week if you don't feel ready to move up. When you're able to run consistently for at least 30 minutes, you can start adding more distance.
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat…
Vitamin D Troubles?
A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. New research suggests that vitamin D may be the biggest nutritional superhero of all. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it.
"It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.
Translation: Without enough vitamin D, your body works far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to make your body function at its absolute max.
Nutrition's New MVP
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis.
Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.
Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels…
Golf Injuries
Improve your game by playing it safe
Golf injuries are common. Protect yourself by understanding the mechanics behind your golf swing and the importance of overall conditioning.
It's been a few months since your last golf outing. You're at the first tee, shaking the rust off your golf swing. What better training, you think, than getting out there and playing?
But don't take a swing just yet. While golf isn't a contact sport, it puts significant demands on your body — which can easily lead to golf injuries. Follow these tips to stay in shape on the course.
Adjust your swing
Understanding the mechanics behind your golf swing can help you prevent golf injuries:
- Use proper posture. Think about your posture before and during your swing. Stand with your feet shoulder-width apart and distribute your weight equally on both feet. Avoid hunching over the ball, which may contribute to neck and back strain.
- Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to golf injuries. For example, overemphasizing your wrists during your swing can lead to golfer's elbow — a strain of the muscles on the inside of the forearm.
- Don't overswing. If you swing the club too hard or too fast, you may stress your joints. Relax and take a nice, easy swing at the ball. The best golfers have consistent — not necessarily fast — swing tempos.
If you want to reduce the risk of golf injuries, consider taking lessons. What you learn about your golf swing may even help you shave strokes from your score.
Other tips to keep you on the course
There's more to golf than your golf swing. Consider other ways to lower your risk of golf injuries:
- Warm up. Before you practice your golf swing or play a round of golf, warm up with a brisk walk or a set of jumping jacks. Stretch your hands, wrists, forearms, elbows, shoulders, spine and pelvis.…
Age Erasing Foods
Antioxidants are those chemicals in foods that give tomatoes their bright red sheen, broccoli that lush green color, and eggplant its deep purple skin. More important, they're the compounds that keep lines from creeping onto your face and cholesterol from clogging your arteries. And they take the prize when it comes to stiff-arming the aging process. These nutritional superheroes neutralize cell-damaging free radicals, which have been linked to everything from wrinkles and age spots to cancer and heart disease. "In addition to staving off the visible signs of getting older, antioxidants can go as far as to actually reverse age-related cell damage," says Bonnie Taub-Dix, R. D., a spokesperson for the American Dietetic Association. What's more, research also points to a compelling connection between eating foods that are loaded with antioxidants and living a longer, healthier life.
Because different antioxidants tackle different aging concerns, your best bet is to get a variety of them. The easiest way to accomplish that is to eat fruits and vegetables of many colors, as each hue signifies a separate health benefit. For example, the antioxidants in berries help maintain cognitive and motor functioning, those found in pomegranates have been found to reduce the risk of heart attack and stroke, and broccoli and brussels sprouts contain compounds that help prevent breast cancer.
Fats
Monounsaturated fats found in olive oil, fish, nuts, and seeds have been shown to lower the risk of a host of age-related diseases: arthritis, heart disease, diabetes, stroke, cancer, and even Alzheimer's. So if you still have an aversion to the F word, it's time to get over it. Your appearance will benefit, too: The more omega-3's (mostly found in fatty fish like wild salmon) you consume, the more you reduce your risk of age-related skin damage.
Sip red wine
Drink one glass of red vino (preferably with a meal, so your body absorbs it more slowly) four to five days a week. The habit has been…
Avoid Supermarket Contamination
One in four Americans comes down with some kind of illness linked to contaminated food each year. Protect yourself with these savvy shopping tips on how to buy the freshest groceries and store them quickly:
Do a quick once-over
Your supermarket should be clean, and there shouldn’t be any torn or broken packages or loads of perishables in the aisles waiting to be put away. Most supermarkets are inspected two to three times a year by county health departments, although inspection standards may vary state by state.
Shop in order
Start with nonperishables, then pick up produce, dairy, frozen foods, meat and poultry, and prepared foods. The goal is to get in and out of the store as quickly as possible, so foods don’t have time to thaw or get too warm. Leave a space in the cart for meat and poultry, so it won’t be on top of other foods—and keep children away from packages of chicken, meat, seafood, and other raw or unwashed foods.
Check labels
Look for “Sell-by” and “Use by” dates. Past-prime products do make it onto shelves, so be aware; sometimes fresher stuff is in the back. If the date looms, make sure to use the product quickly or freeze it. On bagged salad, it’s believed that E. coli can grow more rapidly in greens that are old and decomposing, so checking the dates is imperative.
No bruising allowed
Skip produce that has punctured or bruised skin, or torn or partially thawed frozen-food packages; they’re an invitation for bacteria.
Beware the bag
Convenience is great. But, to date, the overwhelming majority of food borne illnesses from leafy greens have been from packaged products, says Rebecca Spector, West Coast director of the nonprofit Center for Food Safety. “Perhaps it’s because the products go through more processing steps—including using machinery and people to cut, wash, and bag the produce—thus opening more risks of contamination,” she says. Buy produce in its unprocessed form, wash and dry thoroughly, and use within a few days.
Temperature matters
Produce…
A Runner's Motivation
Runners often comment that after a few months of steadily adding miles and feeling more at ease on the road, they feel stuck. They just can't go any faster or farther, and running doesn't feel as good as it did at first. Hitting ruts is normal, but it's important to get out of them and keep improving your fitness. It may just take a few small changes.
The Rut: I feel sluggish on my runs, and I'm slowing down.
This Way Out: Back off slightly. Shift your running to every other day and add more walk breaks to your runs. Ease into every run by warming up with one to three minutes of walking. If you try these tips and still feel fatigued, talk with your doctor. You may be low on iron or B vitamins.
The Rut: I can't run any faster.
This Way Out: Add speedwork (or accelerations) and longer runs into your weekly routine. The speedwork helps build your aerobic fitness. Longer runs improve your ability to deal with the stress of a hard effort. Take a day of rest after speedwork and long runs so that your body can recover.
The Rut: I lose steam on my long runs.
This Way Out: Slow down your long runs, add miles more gradually, and add more walk breaks. For example, if you now do your long run at a nine-minute-per-mile pace, with one minute of walking per mile, slow the pace to 10-minute miles, and take walk breaks after three minutes of running. And run long every other week, adding one mile each run.
Inspiration
1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?
2. MAMA, GET A NEW PAIR OF SHOES. Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. "It's fun to break in a new pair of shoes," she says. "Sometimes that's enough to get me excited."
3. RUNNING COMMENTARY "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are…
Depression ~ How to help a Depressed Loved One
When depression strikes, the depressed person isn't the only one affected. Everyone around them -- family, friends, and co-workers -- feels the impact of their depression.
Helping a loved one cope with depression can be key to his or her recovery. But it isn't always going to be easy. Here are some tips.
Understand the symptoms of depression, from sadness to hopelessness to headache.
* Could You Be Depressed?
* Do You Have These Symptoms?
* Find the Right Doctor For You
* What Are Your Best Treatment Options?
* Create Your Success Plan
* Get the facts. The first thing you should do is learn more about depression. Read up on the causes and treatments for depression.
* Get other people involved. You can't do this alone. Your friend or loved one may want you to keep his or her depression a secret. But that isn't healthy. It puts far too much pressure on you. So try to get a small circle of family and friends to help. That way, you can help look after your loved one together.
* Ask what your depressed loved one needs. Be direct. Unless you ask, you just won't know what your friend or loved one wants from you.
* Don't try to solve the problem on your own. Your loved one needs professional help from a doctor or therapist to get better. Depression is a real illness. You wouldn't try to cure a friend's diabetes on your own. You shouldn't try curing depression either.
* Offer to help with the practical things. People who are depressed are easily overwhelmed. Everyday stuff -- dressing the kids for school, grocery shopping, or laundry -- may feel like too much. So pitch in. Sometimes practical help can make a big difference.
* Take time for yourself. Taking care of someone who is depressed can be overwhelming. So it's key that you set aside time for yourself. Do things that you enjoy. Get out of the house on a regular basis. Take walks or go to the gym. Catch a movie or dinner with friends.
Given what your loved one is going through, you…
Indoor air quality
Here are 3 surprising facts that will hopefully give you enough of a reason to ponder the quality of air you are receiving with every breathe you take.
The indoor air in the typical American home contains over 500 chemicals. According to a study published in April 2009.
586 individual chemicals were identified in the air of 52 homes. The
pesticides that were found in the highest quantities were diazinon and
chlorpyrifos.
Twenty-seven different organochlorine pesticides were detected. p,p'-DDE,
a breakdown product of the now banned pesticide DDT, was detected in
more than 90 percent of homes.
Although amounts of PCBs were generally low but were found in more than
half the houses, they were detected in 56 percent of the 52 homes studied.
Phthalate chemicals were found at very large concentrations in indoor air.
The breathing zone of a baby (less than 2 feet above ground) if often more contaminated than an adults (4-6 feet) because many contaminants weigh more than air (mercury, pesticides, etc) . For example, the pesticide Chlorpyrifos was found to be nearly four times more concentrated at about 5-10 inches from the floor compared with the air 2 feet or more above the floor in a room with a window open for ventilation.
Even though indoor air is typically 2-5 times more polluted than outdoor and we spend about 90% of our time indoors, there have been few studies documenting the health effects of indoor air and there are no regulations as there are for outdoor air or even workplace air. According to an article in the San Francisco Gate: "The U.S. General Accounting Office has called indoor air pollution "one of the most serious environmental risks to human…
Bee Pollen For Best Health
So what's all the buzz about bee pollen? Well you may be line up to get stung with the benefits of this amazing natural resource. It's ease of use makes it a great way to start your day. Bee pollen readily dissolves in hot or cold liquids and tastes great alone. It is highly valued for its complete array of proteins, vitamins, minerals and enzymes. Bee pollen supports every bodily system, with emphasis on the nervous and reproductive systems. It has been suggested by scientists that bee pollen in a complete food. The protein in bee pollen is easily digestible and readily accessible for use in the body. The tiny golden orbs contain powerful antioxidants, which have been proven to reduce the threat of free radical damage from everyday toxins.
Rutin is found in high quantity in bee pollen and is found in many plants, 
including buckwheat, green tea and apple skins. Rutin strengthens capillaries and hence improves cardiovascular endurance. Because pollen is so easily digestible and absorbed on an empty stomach it can lessen hunger in between meals. One teaspoon taken one half hour before your meal on an empty stomach can help to fight off hunger pains.
Bee pollen contains a plethora of of nutrients including the B vitamins: B1, B2, B3, B5, B6 and B12; vitamins A,C, and E, carotenoids, folic acid and rutin; minerals, including magnesium, calcium, copper, iron, silica, phosphorus, sulfur, cholrine and maganese. In addition to this alphabet soup of nutrients bee pollen also contains a full range of amino acids and is a more concentrated source of protein than any other food. To make it an even bigger winner is the fact that it contains all of the necessary digestive enzymes, fatty acids and a full range of phytonutrients. 1 Tablespoon a day can bee a benefit to everyone.
If you are allergy conscious use bee pollen cautiously at the start and slowly increase a few grains after a few days if there is no allergic reaction. Work up to one teaspoon per day. Otherwise stop…
How many reps & what's the right weight for you?
Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.
Earl Nightingale
In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.
This approach places the muscles under a medium amount of tension for a medium amount of time, making it both effective for and detrimental to maximum muscle gains.
A quick science lesson: Higher tension -- a.k.a. heavier weights -- induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of eight to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.
Vary your repetition range -- adjusting the weights accordingly -- so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.
In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.
SETS:
The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.
The new standard: If you're…
Mood Lifting & Healthy Recipe
"It takes as much energy to wish as it does to plan."
~ Eleanor Roosevelt
Eat this Banana Bread to keep your heart and nervous system healthy, your kidneys and bones in good shape, and enhance your mood! Full of bananas and
whole grains, this tasty fruit-filled loaf is a delicious treat that you can feel good about eating!
Preparation Time: 15 Minutes
Cooking Time: 1 Hour
Serving Size: 6-8 Servings
Bananas contain a high dose of potassium – an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and plays an important role in muscle-influenced activities, including the normal rhythmic pumping of the heart, digestion, and muscular movements. Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. The potassium in bananas also benefits your kidneys and bones, by helping prevent kidney stones and minimizing the loss of calcium. Bananas can also act as a mood enhancer because they contain tryptophan, which helps the body to produce serotonin, which has a calming effect on the brain and helps create a stable mood.
1 teaspoon organic virgin coconut oil to grease baking pan
1 cup whole wheat flour
1/3 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 cup + 2 tablespoons organic virgin coconut oil
1/2 cup brown sugar, loosely packed
1/4 cup + 3 tablespoons soy, rice, almond or hazelnut milk
2 very ripe bananas, mashed
Have all ingredients at room temperature. Position a rack in the lower third of the oven. Preheat oven to 350 degrees Fahrenheit. Grease an 8 x 5 inch loaf pan with coconut oil. In a bowl, whisk together thoroughly the flours, salt, baking soda, and baking powder. In a separate large bowl beat the coconut oil and brown sugar on high speed until thoroughly combined, about 2 minutes. Add the flour mixture and blend until the consistency of slightly wet sand. Slowly mix in the milk. Fold in the…
Beat The Heat: Running for Beginners
Keep training fun by joining up with other runners who run at the same pace or slower. Pick a race to train for--like a 5-K, 10-K, or half-marathon--and mark it on the calendar. Putting your goals in writing will help keep your training focused.Problem: Huffing and PuffingEasy Fix: Start slowlyMany runners err by going out too fast. A starting pace that's even a few seconds too speedy can lead to major discomfort. If you're out of breath even after an easy run, slow down the first miles of your next run by one to two minutes per mile. There's no such thing as taking it too slowly from the start.Problem: Slowing DownEasy Fix: Adjust Your PaceIf you start slowly and still slow down, heat could be the culprit: It's much harder to run as temps climb because the body spends energy trying to cool down, and oxygen and blood don't flow to muscles as efficiently. Slow down by 30 seconds per mile for every five degrees above 60.Problem: Walking from FatigueEasy Fix: Walk EarlierWalk breaks erase almost all the fatigue of a run if you take them from the first minute or two. Use the run-walk-run strategy before you're tired, and you can stay strong to the end. Walk breaks help reduce breakdown of muscles, so they recover faster.1. Drink Up"When it's hot, I drink at least two more cups of water than usual," says Robert McLane of Scottsdale, Arizona. If you're going out early, "hydrate throughout the day before," says Aaron Runyon of Pace, Florida. The rule of thumb is to aim for 16 to 32 ounces of fluid per hour of exercise, or three to six ounces every 15 to 20 minutes. "Make sure you hydrate with fluids containing electrolytes since you will be sweating a lot of salt out," says John Eng of New York City. Look for a drink that contains 25 to 50 grams of carbs, 230 to 345 milligrams of sodium, and 40 to 100 milligrams of potassium.2. Run Very Early (or Very Late)"We meet up anytime between 3 and 5 a.m. so we can be done around the time the sun rises," says Elizabeth…
Increase Your Speed
"Ability is what you're capable of doing.
Motivation determines what
you do.
Attitude determines how well you do it."
~ Raymond Chandler ~
Get Moving!
To run faster, you need to minimize your time in one place. That is, you need to move forward as effectively and efficiently as possible. And the two determining factors for forward momentum in running are stride length and stride rate.
When you go from jogging to race pace, your stride length naturally increases as you generate more power. Yet despite increasing your stride length nearly twofold, your stride rate--or how frequently you take each step--remains pretty constant. That's because stride patterns are hardwired into your natural biomechanics.
But with the right training, you can develop a faster stride rate, which leads to faster times. Increasing your stride frequency will also lessen your vertical bounce, because the quicker steps force your body to stay closer to the ground. This lighter touchdown not only makes you faster but will also reduce impact, which is a major cause of running injuries.
The Magic Number
Researchers have determined that most elite distance runners have a stride rate of about 180 strides per minute. A quick perusal of my running video library revealed that an NCAA steeplechase champion, two NCAA cross-country champions, two Olympic marathoners, and a world record 10,000-meter runner all clocked between 178 and 184 strides per minute. And back in January, when Ryan Hall set the new U.S. half-marathon record in Houston (59:43), he did so while averaging 182 steps per minute, according to video clips.
To check your stride rate, go out for a run. Get into your natural running rhythm, then time yourself for 60 seconds as you count your strides. For ease, simply count each time your right (or left) foot hits the ground, then multiply by two.
If your stride rate falls below 180, join the club. To boost your stride rate, focus on your cadence during one easy run per week. Stay relaxed and try to…
Microwave and Food
One of the greatest aspects of America is that people have choices; unlike many places in the world, you can choose how you want to live your life.
Some regulations in the U.S. unfortunately are influenced by commercial industries. For example, the EPA has asked for a voluntary ban on PFOA, the chemical used to make Teflon in non-stick pots and pans and microwave popcorn bags, due to its independent advisory panel's finding that PFOA is a "likely" carcinogen. The industry has until 2015 to comply.
Similarly, perchlorothylene or "perc" used by dry cleaners nationwide was declared by the state of California in 1991 as a toxic chemical known to cause esophageal cancer, lymphoma, cervical and bladder cancer.
But it was not until last year that the EPA banned the chemical from dry cleaners located near residential buildings. The industry has until 2020 to comply - meanwhile, you and your children will continue to be exposed.
But consumers are not helpless. You have a choice and do not have to wait for a government regulation to protect you. You can exercise that choice and industries will ultimately change and respond because they want your business. The choice is entirely yours.
The fact is the World Health Organization projects that annual cancer occurrence will increase 50 percent to 15 million by 2020.
Now, let's answer some questions about microwave cooking. I wonder what people did for thousands of years before the microwave oven came along? It is clear that most people have come to depend on it in their daily lives. I can completely understand its convenience factor. Here is a little background on the microwave oven.
The first microwave oven was invented at Raytheon, the defense contractor, which began making and selling microwave oven in the U.S. in 1954. It was called the Radarange.
Microwave ovens work by using a form of radiation - waves of electrical and magnetic energy - to make molecules in the food rotate and move, producing heat. One reader correctly…
Your Non Toxic Kitchen Make Over
When you are facing a stovetop with a buildup of baked-on grease, don’t turn to commercial oven and stovetop cleaners - that is like cleaning with poison.
Instead, try baking soda. Just sprinkle baking soda on your stovetop, let it sit for five minutes and then scour the surface with either steel wool or scrubber. For the stubborn spots that refuse to be removed, try spraying this mixture on: mix dishwashing liquid, borax, and warm water together; let it sit for 20 minutes, and then scour it.
Microwave: Convenient but...
People in the U. S. think microwaves are an ingenious time-saving device and wonder how anyone ever lived without one. Think again!
Microwaves use super-fast particles to literally radiate the contents of water inside food and bring it to boil. Not only has microwave use been linked to causing infertility in men, but it also denatures many of the essential proteins in the food making them virtually indigestible.
If you must, use the low setting just to heat the foods. Or better yet, get a small toaster oven or steam oven and warm your foods. Take your time and warm up your food in a safe and healthy way.
Poisonous Pots and Pans
Are your pots and pans poisoning you? If you are using copper or aluminum cookware, they might be. These metals interact with heat and food, and leach into your diet; gradually these will accumulate in your body, sometimes reaching the point of toxicity.
Toxic levels of aluminum have been linked to memory loss, headaches, indigestion, and brain disorders, including Alzheimer’s disease. High levels of copper can debilitate the immune system and enable cancer cells to proliferate.
After scouring with abrasives, even stainless steel can release small amounts of toxic metals like chromium and nickel. Nonstick pans - although convenient in the kitchen - contain Teflon, a plastic that in recent years has been linked to immune disorders and possible cancer conditions.
Try to use cookware with porcelain enamel coating or made of glass, cast…
Tips for Avoiding Summer Sabotage
"Take a deep breath, count to ten, and tackle each task one step at a time."
Linda Shalaway
Summer is here, but that last bit of winter weight is stubbornly hanging on. Your appetite tends to decrease as the temperature rises, so losing it should be no problem, right? Not necessarily — between barbecues, weddings, visits and vacations, this time of year can actually be a weight-loss minefield.
Food is often the focus of our summer entertaining, and it's easy to lose sight 
of how much you're consuming. When you're at a party, before you pick up a plate, scan your options, think about what you really want, then get a plate and follow through on those choices. A good trick is to fill half of your plate with salad or veggies and that will leave less area for the high calorie stuff.
Size does matter, so keep portion control in mind. And while you may be tempted to take a vacation from sensible eating while you're enjoying time off, you should merely loosen up rather than abandon your diet plan altogether. "When you're on vacation, allow yourself a little treat. Here are strategies to stay on track throughout the season.
Guest work: When invited for a barbecue or picnic, contribute a chopped vegetable salad or some other healthful dish. That way you'll know there's at least one item on the menu that's low in calories.
Sit down: Rather than grazing throughout the party, get a plate, take small amounts of the food you want, sit down and enjoy it. Otherwise, the calories mount up, one nibble at a time, until you've consumed four times as much finger food as you wanted to.
Get moving: After eating, leave the table — and the temptation — and do something active. Take a walk on the beach, play catch with the kids, start a volleyball or softball game, toss a Frisbee® disc or football. You'll take the focus off food while you burn your meal away.
Deceptive drinks: On a hot day it's easy to down glass after glass of lemonade or punch, but unless you've made it yourself and know for…