How To Eat For Energy

Breathwork

Here are a few paragraphs taken from Chapter 14 - Mind:Stress of "Healthy Aging" by Andrew Weil, M.D.

I can tell you all you need to know about the effect of stress on health in one sentence. Cortisol, the adrenal hormone that mediates stress reponses, is directlyt toxic to neurons in the part of the brain responsible for memory and emotions. If you want to minimize age-related deficits in mental function, you must know and practice strategies for neutralizing the harmful effects of stress on the brain and other organs.

Life is stressful and always has been. Eliminating stress entirely is not an option. Of course, if there are discrete sources of it in your life - a relationship, a job, a health problem - you could and should take action to try to mitigate them. But my experience is that we are subject to a kind of conservation law of stress, with the total remaining constant over time. If stress recedes in one area, it seems to increase in another. Get your finances in order, and you relationship sours. Get your relationship together, and the kids cause you grief. Straighten the kids out and learn you have a heart problem.

Therefore, in addition to working on the problems and situations that create stress for you, do not fail to learn and practice the general techniques of stress protection.

(Dr. Weil's book suggests using whatever technique works for you. This could be practicing yoga, floating in water, stroking a cat or a dog, taking biofeedback training or working with your breath. Whatever you chose and whatever works for you should be done on a regular basis)

A specific relaxing breath technique mentioned in the book is as follows:

1. Place the tip of your tongue against the ridge behind and above your front teeth and keep it there through the whole exercise.
2. Exhale completely through your mouth, making a "whoosh" sound.
3. Inhale deeply and quietly through the nose to a count of 4 (with mouth closed)
4. Hold your breath for a count of 7.
5. Exhale audibly through your mouth to a count of 8.
6. Repeat steps 3, 4, and 5 for a total of four breaths.

This can be done in any position; if seated, keep your back straight. Practice the exercise at least twice a day and , in addition, whenever you feel stressed, anxious, or off center. Do not do more than four breaths at one time for the first month of practice but repeat the exercise as often as you wish. After a month, if you are comfortable with it, increase to eight breaths each time.

With practice this will become a very powerful means of eliciting the relaxation response that gets more effective over time. It is a tonic for the nervous system, shifting energy from the sympathetic to the parasympathetic system, with many physiological benefits: lowered blood pressure and heart rate, increased circulation to the extremeties and skin, and improved digestion. It can also help you gain better control over your emotions and cravings.

Some general principles of breathwork are: make your breathing slower, deeper, quieter, and more regular whenever you think about it; deepen the exhalation phase of breathing by squeezing more air out of the lungs at the end of each breath (again, whenever you think about it); and keep your attention on breath more of the time. Obvious advantages of this kind of practice are that it requires no equipment, is free, and can be done anywhere. It is the most cost and time effective relaxation method.(Dr. Weil teaches this to all of his patients who consult him and also all of the health professionals that he trains).

"On A Diet" or "Off A Diet"

A lot of people talk about being "on a diet" or they go "off a diet". When you go "on a diet" you may be able to fit into a certain outfit or lose the weight for some special occasion but this is not reasonable for long term weight loss. To maintain a healthy weight you need to establish a pattern of food intake and exercise that allows you to enjoy food and exercise without your weight climbing. Adapting a "life style" and not a "diet" seems to make a lot more sense.

A Healthy Life Style Includes the following:

Eating a variety of plant based foods
Eating plenty of fruits and vegetables
Maintaining a healthy weight and being physically active
Selecting foods low in fat and salt

Healthy Salad Tips

Wendy's Southwest Taco Salad

Not all salads are created equal. Unfortunately the salad shown above that is topped with chili, cheese, tomatoes, sour cream, Ancho Chipolte ranch dressing and seasoned tortilla strips packs 700 calories. This salad also contains 19 grams of bad fat and 1,610 milligrams of sodium. You would consume the same amount of calories and fat if you ate a Wendy's 1/2 lb double burger with cheese. We are talking about a hamburger that has two 1/4 lb patties on a bun with cheese....unbelievable!!!!...you can see that not all salads are good salads.

Tim Hortons Hot Breakfast Sandwich

When "Nutrition Action" researched Tim Horton's new line of Hot Breakfast Sandwiches, they found that the bacon, egg, and cheese biscuit contains 400 calories and 17 grams of saturated fat. Make is sausage instead of bacon and you'll swallow 500 calories and 20 grams of saturated fat (this is a day's worth of fat). This sandwich does twice as much damage to your arteries than does an Egg McMuffin (bacon or sausage) from McDonald's.

Crispbread

Whole grain rye crackers like Wasa Crispbread are a great source of fiber and they are low in calories. If you have a craving for something sweet, just drizzle a little honey on a piece of crispbread and then sprinkle it with cinnamon.

Portobello Mushroom Burger

Marinade a large portobello mushroom in French or Italian Dressing (you can buy the fat free version or regular if you prefer that) or you can make your own marinade by using 1 1/2 Tablespoons of balsamic vinegar, 1 teaspoon of olive oil, a clove of minced garlic, salt and pepper. Grill over medium heat until tender, about 5 minutes on each side. Serve on a whole wheat bun or alone.

Grilled Vegetable Kabobs

Marinade cherry tomatoes, button mushrooms, zucchini slices, red onion and bell peppers in Italian Dressing (I use the fat free version) Place on skewers and grill over medium heat, turning often. These only take about 5 - 8 minutes. You can marinade a few hours...even less if you running short on time.

Low Sodium & Healthy Snacks

Healthy Sandwich Fillings

Sugar Cravings

I thought I would pass this tip on that I read online. Many people often will make room for dessert even after having a large meal. The registered dietitican that was mentioned in this article said that people do this because their desire for sweets has not been satisfied. Something as simple as adding fruit in a salad during a meal may be enough to curb the sugar craving. That is good news.

What Makes You Eat More Food?

Research using MRI's shows that brain patterns of people viewing photos of food that they like and foods that they don't like are very different. The body anticipates when food is about to enter the system and that is why your mouth starts to water when you see something that you really enjoy eating like fish and chips, pizza, chocolate cake...whatever you enjoy the most.

I posted a video (found in the archives) that shows the "Diner Experiment" where a group of people were taken out for breakfast and each of the diners were given a large breakfast of bacon, eggs, hash browns etc. Each diner cleaned their plate..no exceptions. The next day they were invited back and were given the same breakfast but this time they were blindfolded. This time not one of them finished their breakfast. They were full earlier and some of them even complained that it was not as good or it was salty. Interesting!!!!

Happy Father's Day

Happy Father's Day Dad. I am sure god feels blessed to have you. I think about you all the time. I always think about you when I have a good laugh. I remember your "belly" laugh and your wicked sense of humour. Most of all I remember all of the love that I felt when you looked at me. I learned a lot from you and I draw on that daily. I love you now as always and I will always be your "Lori Anne The Baby" no matter how old I get. Happy Father's Day.

What is Fiber?

Fiber is a nutrient found in all plants. Unlike many other nutrients found in foods, fiber is not digested by the body. In a sense, fiber just goes through the digestive system. This is why fiber is good for you. It helps clean out your digestive system.

A High Fiber Diet

Insoluble fiber is good for the digestive system. It helps make your stool (poo) soft and bulky. This helps prevent constipation. Insoluble fiber is found in whole wheat products, corn bran, and flax seeds. It is also in some vegetables and fruit.
Soluble fiber is good for the heart and blood circulation system. It may help lower blood cholesterol and helps control blood sugar levels. Soluble fiber is found in fruits and vegetables. It is also in oat bran and oatmeal, barley, psyllium, and legumes.
Fiber can also help with weight control.
When adding fiber to your diet, increase the amount slowly. It takes a little time for your body to get used to the extra fiber.
Foods that have fiber are usually rich in other nutrients as well.

Commit To A Healthy Lifestyle

• Lose weight
• Stay at a healthy weight
• Have more energy
• Have an increased sense of well-being
• Feel less stressed
• Improve your mood
• Lower your risk of developing heart disease, stroke, high blood pressure, high cholesterol and type 2 diabetes

More Tapping

Paul McKenna _ "I Can Make You Thin"

This video shows segments from a new show on TLC called "I Can Make You Thin". Paul McKenna also has a show called "I Can Change Your Life". I have an earlier post on "tapping" and this is one of the methods that is used in the video.

Tips To Help With Stress

http://www.sutterhealth.org/video/?file=yourhealth/April2007/YourHealthApril2007-2.wmv&title=Sutter%20Health%20Presents%20Your%20Health&type=stream

Trans Fats

http://www.sutterhealth.org/video/?file=yourhealth/March2007/YourHealthMarch2007-1.wmv&title=Sutter%20Health%20Presents%20Your%20Health&type=stream

Benefits of A High Fiber Diet

If two groups of people eat virtually the same number of calories and similar foods—but one group's diet is high in fiber and the other's is low in fiber—the group eating the high-fiber foods will lose more weight than the group consuming little fiber. In fact, those in the high-fiber group may lose more than 10 pounds in a year just by raising the fiber content of their diets. Fiber helps cleanse the body by taking unabsorbed fat with it, including up to 5% of dietary fat. Over time, this reduction of calories absorbed adds up. Also, fiber makes extra work for the body because it is harder to digest than other foods.

Eating fiber helps control appetite by giving a satiated feeling with fewer calories—and all weight loss/gain is based on calories. Low-fiber carbohydrates are quickly converted to glucose by the body, causing spikes in insulin levels and leaving you craving more low-fiber carbohydrates. Because it takes longer for high-fiber carbohydrates to be digested, glucose enters the blood more slowly and more evenly. Avoiding glucose spikes helps control food cravings.

Eating high-fiber carbohydrates throughout the day, divided between three moderate meals and two snacks, will help keep blood glucose and insulin in balance. This discourages binge eating and unhealthy snacking and reduces agitation. Fiber in fruits, vegetables, and other foods may decrease insulin resistance.

Please don't skip meals or snacks. Breakfast is the most important meal. Most calories should be consumed early in the day. Eating raises the metabolism and evens out glucose levels. The metbolism has been very slow all night during sleep and you need some "fuel" in the morning to get things running again.

How To Redesign Middle Age

Food Ad Tricks

Now you know how they make fast food look so good on television and in magazines. This is what makes people want to go out and buy one....I guess when you know how it is done, it doesn't make it as appealing.

Why Is Fast Food Bad For You?

Fast food is very tempting to buy because of its taste and convenience. It’s so easy to swing through the drive thru on your way home from work, starving, and order a super size extra value meal for yourself, spouse, and kids. The food is fairly cheap and you usually won’t spend more than five minutes in line. If the food that fast food companies are serving were actually good for you this would be an ideal situation. However this is not the case. Instead, fast food companies are profiting off of clogging your arteries resulting in heart disease.

The first problem with fast food is that over the decades they have been increasing the serving sizes available. Now when you order a small fries, you actually get what would have been a medium just five years ago. The larger serving size you are served the harder it is for you to know when to stop. From the time we are children our parents teach us to clean our plates because there are those less fortunate who have no food. So if we are given an extra large fry, we should be thankful and eat the whole thing.

Fries, burgers, nuggets, shakes, pop, and other items you can find at fast food establishments are usually three times larger than the amount you should be consuming. This means that you could easily be consuming 1,000+ calories per meal when you super size it. If you are trying to stick to a healthy 2,000 per day calorie diet, you will have consumed over ½ of your entire daily food allowance.

Another problem with the foods you are served at fast food restaurants is that these foods are not nutritious. The foods that you are served at fast food restaurants are high in fat and high in sugar. By regularly consuming these high calorie meals that do not have any nutritious value is basically poisoning your body and making you gain weight.

There are even some studies that have shown fast food may be addictive. The high levels of salt and sugar content found in most fast food items cause the brain to seek them out and you end up wanting more of that same type of food.

Junk food does not contain vitamins and minerals or most of the nutrients that our bodies need. Packaged junk food contains preservatives and coloring both of which are bad for your overall health. In the long run, junk food actually increases the rate at which you age because you continuously expose your body to bad nutrition.

Also, exercise is a vital aspect that is missing in most people’s daily lives. This is an essential piece of the puzzle to reverse the effects of high calorie fast food diets. Incorporating some type of a daily exercise routine will decrease your risk of heart disease substantially.

Exercise does not have to be a very strenuous endeavor either. Simply going for a half hour power walk after a healthy meal is enough for starters.

Cartoon

This is a cartoon that I have cut out and posted on my bulletin board in my office (which happens to be in a doctor's office).

Tips For A Great Life from www.ourbestidea.com

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant.

2. Sit in silence for at least 10 minutes each day. Buy a lock if you have to.

3. Buy a TiVo (DVR) and tape your late night shows and get more sleep.

4. When you wake up in the morning, complete the following statement:
- "My purpose today is to..............................."

5. Live with the 3 E's -- Energy, Enthusiasm, Empathy.

6. Watch more movies, play more games, and read more books than you did last year.

7. Make time to exercise, practice meditation, do yoga.

8. Spend more time with people over the age of 70 and under the age of six.

9. Dream more while you are awake.

10. Eat more foods that grow on trees and plants and eat less foods that are manufactured in plants.

11. Drink green tea and plenty of water. Eat blueberries, wild salmon, broccoli, almonds & walnuts.

12. Try to make at least three people smile each day.

13. Clear your clutter from your house, your car, your desk, and let new and flowing energy into your life.

14. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts, or things you cannot control. Instead, invest your energy in the positive present moment.

15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class......but the lessons you learn will last a lifetime.

16. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed-out charge card.

17. Smile and laugh more. It will keep the energy vampires away.

18. Life isn't fair, but it's still good.

19. Life is too short to waste time hating anyone.

20. Don't take yourself so seriously. No one else does.

21. You don't have to win every argument. Agree to disagree.

22. Make peace with your past so it won't screw up the present.

23. Don't compare your life to others. You have no idea what their journey is all about.

24. Ladies -- Go on and burn those "special" scented candles, use the 600 thread count sheets, the good china, and wear your fancy lingerie now. Stop waiting for a special occasion. Everyday is special.

25. No one is in charge of your happiness except you.

26. Frame every so-called disaster with these words: "In five years, will this matter?"

27. Forgive everyone for everything.

28. What other people think of you is none of your business.

29. Time heals almost everything. Give time, time!

30. However good or bad a situation is, it will change.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch with them.

32. Get rid of anything that isn't useful, beautiful or joyful.

33. Envy is a waste of time. You already have all you need.

34. The best is yet to come.

35. No matter how you feel, get up, dress up and show up.

36. Do the right thing!

37. Call your family often.

38. Each night before you go to bed complete the following statements:
- "I am thankful for ........................." "Today I accomplished ........................... "

39. Remember that you are too blessed to be stressed.

40. Enjoy the ride. Remember that this is not Disney World and you certainly don't want a fast pass. You only have one ride through life so make the most of it.

Neck & Shoulder Yoga Stretches

This video shows some good stretches for your neck and shoulders. I am a yoga fan and actually took classes for a few years.Yoga is very relaxing and most anyone can do it because the movements are fairly gentle. When I took classes there were lots of people in class who had to adapt their movements because of different ailments and the teacher was great to show a pose that could be substituted and still be of benefit.

Change The Way You Eat

It takes 20 minutes for your brain to receive signals from your stomach and intestines to tell you that you are full. If you are a speed eater, you can pack on extra calories by taking extra mouthfuls. I have always been a fast eater - until recently.....here are a few ways to change those old habits:

Take a spoonful of food and then put your utensil down beside your plate, chew, swallow and then pick up your fork again.
If you are eating hand held food...the same goes, rest your food down while you chew and then pick it up again to take another bite.
Relax before you start eating. Do some deep breathing so you can eat at a leisurely pace.
Play slow background music. Studies have shown that people eat slower when they listen to soft, slow music.
Make it a habit to not eat anywhere else except at your kitchen or diningroom table. If you are distracted by a television or telephone or magazine, you are not focusing on eating and you lose track of how much you actually did eat.
Never eat right out of the package. This is also a way to lose track of how much you actually did eat. Serve yourself up an individual serving (check out the nutrition label if it is a prepackaged item)
Sit down when you eat. I was guilty of this for years especially when the kids were younger...you kind of live off what they don't eat...bad habit!!
Dine - Make mealtime a pleasureable event. I was lucky enough to take a trip to Germany with my husband and this was one thing that impressed me with Europeans...there is no rushing through your meal. We actually thought the waitress had forgotten about us at one place. This is just the way of life there. You may take a few hours to have your meal and relax. I loved it.


Did you know that studies have shown that certain colors can influence your appetite? For example eating from a red plate may actually mean that you will eat more. The color of your kitchen can influence your eating too. Reds, oranges and yellows on the walls can have a stimulating effect. I guess this is why a lot of fast food places have such bright colors incorporated into their decore.
Having a smaller dinner plate can help as well. Just like portion sizes in restaurants, plate sizes have changed and this may cause you to eat more. It is recommended that you use a 7" plate (inside dimension). A good rule of thumb is to think of your plate as divided into 4 sections. One section should be your starchy food (potato, bread etc), one your protein (meat or egg or legumes etc) and the other two sections should be vegetables (you can also put some fruit in there)
When picking an appetizer it is usually best to stick with soup and salads. Pick a healthy salad with the dressing served on the side. Dipping your fork into the dressing instead of dumping the whole thing on is a good trick. Not all salads are created equal so try to stick to a veggie filled one . Also when picking soups, it is best to pick a broth based soup and not a cream based one.

"Try It On Everything" Preview

Dieting Myths

http://www.msnbc.msn.com/id/21134540/vp/25074318#25076088

Why Eat Almond Butter?

http://www.youtube.com/watch?v=GpcbK9UTxBU

WORDS TO LIVE BY

(Excerpted from the book No Glass Ceiling, Just Blue Sky)By Marcy Blochowiak
Dream what you want to dream; Go where you want to go;Be what you want to be, Because you only have one life And one chance to do all the things You want to do.
May you have enough happiness to make you sweet,Enough trials to make you strong, Enough sorrow to keep you human and Enough hope to make you happy.
The happiest of people don't neccessarily Have the best of everything;They just make the most of Everything that comes along their way.
The brightest future will always Be based on a forgotten past;You can't go forward in life until You let go of your past failures and heartaches.
When you were born, you were crying And everyone around you was smiling Live your life so at the end you're the one smiling and everyone around you is crying.
--Anonymous

"Laugh"

Laughter might not be the best medicine, but it is one of the best medicines.
The Physical Benefits of laughter:
1. Exercise for the heart and the diaphragm which stimulates the circulatory and respiratory systems.
2. Decreased heart rate, respiration rate and muscle tension.
3. Exercises the muscle of the abdomen, back, limbs and face.
4. Production of endorphins which decrease pain and stress.
5. Improves the immune system function and overall general health.

Emotional Benefits:
1. Distracts attention away from pain and stress
2. Improves relationships
3. Elevates mood and relieves depression and stress
4. A person with a sense of humour is often seen as a valuable employee. They are seen to be a team player and an asset to the mood of a working environment.

Procedure:
1. Make a conscious choice to build laugher into every day.
2. Watch funny videos or email jokes back and forth with friends.
3. Choose comedies instead of action packed thrillers or drama.
4. Laugh with friends and family even if at first you don't feel like laughing. It is an art that improves with practice.
5. Look for the humour in everything.
6. Smile often

Attitude Makes All The Difference

I love this man so I thought I would pass along one of his videos. I often post his quotes on my blog because he has so many good ones.

Whittle Your Waist

The tape measure is actually a better measure than your bathroom scale. Your weight can remain the same while you lose muscle and put on fat. If your waist measures more than 35 inches if you are a woman or more than 40 inches if you are a man, you probably have too much belly fat. A bigger belly can put you at risk for heart disease. The best way to lose this is to exercise. Brisk walking at moderate intensity for 45 minutes, 3 days a week but preferrably four or five times a week, would help considerably. Some type of resistance training is important. Muscle burns more calories than fat so the more lean muscle you have, the leaner you will be. Watch your diet and eat lots of fresh fruit, vegetables, whole grains, legumes, nuts and seeds.

I know a lot of this is easier said than done but believe me you will feel so much better and you will decrease your risk of disease. Most people seem to feel that exercise is torture. You may not enjoy it at first but once you start an exercise program or maybe don't even look at it as a program...it should just be incorporated into your day. You may not feel like going for the walk but I guarantee at the end of it you will feel so much better for doing so. It is amazing how much better you can feel when you are treating your body well. We only have the one container so we might as well look after it. I watched a short video last night and the man in the video was confined to a wheelchair after a plane crash. He ended his video segment saying that most people say "Life is Too Short" and he said "Life is too long to feel miserable - might as well make the best of it". I agree.

Kale

Eating More Fruits and Vegetables

The Documentary - Super Size Me

http://video.google.com/googleplayer.swf?docId=-1432315846377280008&hl=en&autoplay=1

Do Portion Sizes Matter?

http://www.youtube.com/watch?v=aBp8AgUA3UU&feature=related

Raw Muesli

Nutritious Summer Eating

http://www.youtube.com/watch?v=zF5Xd9YXT18&feature=related

Squash

According to the book "Prescription For Dietary Wellness - using whole foods to heal" by Phyllis and James Balch,a diet high in squash consumption can lower the risk of cancer, particularly in the lungs. Studies show that foods with high potassium content can reduce hypertension and the risk of stroke. Squash also helps to heal inflammation, relieves pain and soothes the stomach and protects the spleen. Carrots and other deep orange vegetables slow the cancer promotion process in the body, which can continue in damaged cells for years.

Squash is good in casseroles, breads, cookies, muffins, sauces, salads, soups, pancakes, cakes, pies, puddings and relishes. They can be steamed, sauteed, scalloped, stuffed, mashed or baked. The seeds can be dried to provide a good source of protein, phosphorus and vitamin A.

Squash happens to be one of my favorites and when it is plentiful I like to buy a lot of them - especially the "sweet mama" squash from the Valley. I chop it up, boil it, mash it and then scoop it into individual servings with an ice cream scoop onto a cookie sheet covered with waxed paper. After it is scooped onto the cookie sheet you place it in the freezer to flash freeze it. After the scoops are hardened, you place them in a freezer bag and label them. This is the best way to grab enough for one person...because I am such a fan and not everyone in the house is.

I also noticed that they have a frozen version at the grocery store of the cubed squash that you just steam in the bag and there are no sauces or additional fats added. This would save you all the chopping and peeling.

Stick To Your Ribs

The Practical Guide To Healthier Living

http://healthyliving.msn.com/Default.aspx?wa=wsignin1.0

Increase Your Consumption Of Vegetables

http://www.youtube.com/watch?v=z33eFhdYtxM&feature=related

Healthy Meals On A Busy Schedule

http://www.youtube.com/watch?v=jk0VUT0uZ7A&NR=1

Whole Foods With Our Bodies In Mind

Wheat Grass Juice

According to most businesses that sell wheatgrass products, this green liquid extracted from sprouted grain is high in vitamins A, B, C, and E, as well as many amino acids, such as lysine, tryptophane, and phenylalanine. And wheatgrass is 70% chlorophyll (the stuff that makes plants green).
Wheatgrass distributors and health-food advocates claim that it is practically a fountain of youth and has numerous health benefits, such as:

neutralizing toxins and carcinogens in the body
improving blood sugar disorders
helping prevent tooth decay
increasing hemoglobin production
keeping hair from graying
improving digestion
reducing high blood pressure
aiding in the prevention and curing of cancer
These sources also propose that one ounce of wheatgrass juice is equivalent in vitamins, minerals, and amino acids to two and a half pounds of green vegetables.
However, holistic health expert Dr. Andrew Weil points out that there's no evidence to support the claims. Says Dr. Weil:

"I don't recommend its use other than as a source of minerals and vitamins. If you like wheatgrass and it appeals to you, fine. Drink it. But I don't think it's a substitute for 2.5 pounds of vegetables. Besides, I don't like the way it tastes.
In our experience, a straight shot of wheatgrass juice tastes like lawn clippings. For a tastier vitamin drink, try mixing it into a smoothie."

* I agree with Dr. Weil on this - a shot of wheatgrass does taste like lawn clippings. I also agree that it would be best mixed with other fruits to cover up the taste. There are many reasons for eating sprouts. In addition to providing the highest amount of vitamins, minerals, proteins and enzymes of any food per unit of calorie, sprouts deliver them in a form which is easily digested. In fact, sprouts improve the efficiency of digestion. Sprouts are also very fresh and colourful.

Sprouting at home takes only a few moments a day and can produce a good portion of your daily requirements of the nutrients you need from fresh produce. The hassles are minor, the costs are low, and the freshness is wonderful. It is a very effective way to add raw foods to your diet. If you can supply a jar, some screen or netting, and rinse the sprouts twice a day, you can grow delicious organic sprouts in 4 to 6 days, even less time depending on your setup.

Growing your own sprouts means having fresh organic vegetables every day from a square foot of counter space. Common seeds for sprouting include alfalfa, fenugreek, peas, lentils, radish and red clover. Mung beans have been sprouted in Asia for thousands of years, but they require more equipment and time than other seeds. Other seeds include broccoli, cabbage, mustard seed, garbanzos, and quinoa.

Benefits of sprouting
Growing sprouts is economical. Seeds can multiply 8-15 times their weight. Depending on what you grow, you can get away with spending 25 cents for a pound of fresh sprouted indoor-grown organic greens.

Sprouts are nutritious. They are baby plants in their prime. They have a greater concentration of vitamins and minerals, proteins, enzymes, phytochemicals, anti-oxidants, nitrosamines, trace minerals, bioflavinoids and chemo-protectants such as sulphoraphane and isoflavone which work against toxins, resist cell mutation and invigorate the body's immune system than at any other point in the plant's life even when compared with the mature vegetable.

Sprouts are organic. No pesticides, fumigants or synthetic fertilizers. No
chemicals.

Sprouts can be grown anytime anywhere. Growing sprouts is easy and takes only a few minutes of care per day. Just add water. No special lights are required. 1 pound can grow in only 12 inches of space depending on how you are setup.

Sprouts are fresh, LIVING foods. No loss of nutrients sitting in warehouses or on grocery store's shelves.

Sprouts are easily digestible. Because they are baby plants, their delicate cell walls easily release elemental nutrients. Abundant enzymes make them easy to digest even for those with a weak digestion.

Growing sprouts offers you versatility. You can have more varieties of salad greens than on the grocery store shelves. Including buckwheat lettuce, garlic chives, baby sunflower, golden alfalfa, Chinese cabbage, purple turnip, curly kale, daikon radish, crimson clover, and more. Your salads will come alive.

Growing sprouts is ecologically sound. No airplanes, fuel or oil was consumed to deliver this food to you. No synthetic fertilizers or petroleum-based pesticides.

There have been a few recent news stories regarding salmonella contamination in sprouts. These have been combined with warnings from the Food and Drug Administration that sprouts could be contaminated with food poisoning bacteria and advising the very old, the very young, and those with compromised immune systems to avoid raw sprouts.

Most people knowledgeable in sprouting feel that these stories were far overblown because it made interesting news - it's the original "health food might be bad for you" story.

What can you do to be extra safe in your sprouting?
Use certified organic seeds. Organic certification assures that seeds have been grown and handled in a manner which helps minimize possible sources of contamination. Manure used on organic fields, for example, must be composted for a long period of time. Composting has been shown to reduce or eliminate pathogens in manure. Organic farmers are also required to use rodent/bird proof storage for seeds destined for consumption.Also refrigerate finished sprouts. Ideally you want to eat them the day they are mature or soon thereafter. *See the videos posted re sprouting and wheatgrass.

Picking Healthy Snacks

Honey-Soy Broiled Salmon

One sweet, tangy and salty mixture does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a Meal: Serve with brown rice and sauteed red peppers and zucchini slices.


Ingredients
1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 teaspoon toasted sesame seeds (see Tip)

Instructions

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

TIP: How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
TIP: To toast seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

From EATINGWELL The Magazine of Food & Health
Copyright 2005 Eating Well, Inc.

How To Be A "No Limit Person"

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This is another interesting experiment.

Lowering Your Grocery Bill

I am passing on some information I read in Readers Digest this month. Here are the ideas that were listed to try and cut your grocery bill:

Plan Ahead - Preparation is your best tool to trim the bill. Plan meals, check your cupboards and shop using a list to prevent overbuying. Another tip that I would like to pass on is to not even go down the aisles to browse if you do not need something in that aisle. The healthiest ingredients are usually found on the outside aisles - the produce section and all the way around the perimeter of the store.

Coupons - You can find coupons in flyers and online: visit http://www.save.ca Only use coupons for the items that you plan on buying. Coupons are used to encourage shoppers to buy new items - if it isn't in your plan, then it doesn't save you any money.

Eat seasonally - Take advantage of the savings by purchasing food that is plentiful.

Compare unit prices - Be open to trying store brands.

Watch the bill - Spot an error at the till and you get the product for free. I am not sure if most people are aware of that policy or not. It is in the Scanning Code of Practice, adhered to by major grocery chains. You can also check your bill before leaving the store and report any errors at the service desk.

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http://www.canada.com/topics/bodyandhealth/story.html?id=239dfe75-c6b2-42a8-a20e-d82ad4081ef5&p=1

The Whole Truth

I think this is a great video. At the end of the video you are told to watch "Part 2" for the solution to the problem. "Part 2" is a video promoting certain products. It is not necessary to buy these products to be healthy. If you follow the advise of eating more whole foods - fresh fruits, vegetables, legumes, nuts and seeds...that is the best advice there is and your body will thank you for it.

Easy Ways to Eat Fruit and Vegetables Every Day

- Serve Soup – use vegetables and legumes as a base for soup or as an added ingredient.
- Thicken sauces without the fat but using pureed vegetables.
- Add fruit to your breakfast cereal and raw, grated vegetables to muffins and cookies.
- Don’t limit your salads to lettuce alone – choose from a wider variety of greens like arugula, collards, kale, mustard greens, spinach and watercress.
- Make a stir fry and add lots of different vegetables and only a small amount of meat.