RECIPE - Sweet and Sour Cabbage

2 tbsp packed brown sugar (I use E.D. Smith No Sugar Added Syrup)
2 tbsp vinegar
2 tbsp water
1 tbsp cooking oil (I don't use oil - I use vegetable broth to saute)
¼ tsp caraway seeds (celery seed also works)
¼ tsp salt
Dash black pepper
2. c. shredded red or green cabbage
¾ c. chopped apple

* I often add some seasoned ground tofu (or other ground meat) to this and make it into a meal.

1. In large skillet saute (in vegetable broth) brown sugar (or syrup), vinegar, water, caraway seeds, salt and pepper. Cook for 2 or 3 min or until hot and brown sugar is dissolved stirring occasionally.
2. Stir in cabbage and apple. Cook covered over med-low heat about 5 ,min or until; cabbage is crisp-tender, stirring occasionally. Serve with slotted spoon. 6 Servings

Per 2/3 cup: 94 cal. 5g total fat (1 sat. fat), 0 mg chol., 202 sodium, 14g carbo., 2g fibre, 1g protein
Daily Values: 1% Vit. A, 47% Vit. C, 3% Calcium, 3% Iron
Exchanges: 1 Veg, ½ Other Carbo, 1 Fat

Original recipe from Better Homes & Gardens

100 Calorie Snacks (with calories posted)

Grab-and-Go

• 4 reduced-fat Triscuits (60) and 1 cup tomato (40) or vegetable juice
• 7 almonds (49) and one small (2 3/8') orange (45)
• 1 mini bag (6 cups) Orville Redenbacher Butter Smart Pop (100)
• 1 Light Sargento string cheese (50) with 3 reduced-fat Triscuits (45)
• 7 Nabisco Barnum's animal crackers (91)
• 13 Keebler reduced fat Wheatable Crackers (96)
• 1 container (6-oz.) of Blue Bunny Lite85 yogurt (80)
• 1 Delmonte fat-free vanilla pudding cup (90)
• 12 bite-size Frosted Mini-Wheats (100)
• 3/4 cup Total cereal (100)
• 3/4 cup Wheaties cereal (83)
• 1/2 cup Kashi Good Friends cereal (85)
• 2 Natural Ry-Krisp crackers (40) with 2 tablespoon reduced fat cream cheese (60)
• 1/2 of a 2-ounce plain, onion, poppy or sesame seed bagel (80)
• 1/3 cup dried, hulled sunflower seeds (87), 2 green olives (12)
• 1 container (6-oz.) Yoplait White Chocolate Strawberry non-fat yogurt (100)
• 25 dry-roasted pistachio nuts (93)
• 1/2 toasted whole-wheat English muffin (60), 1 teaspoon peanut butter (32)
• 1 slice (typical) raisin bread (80), 2 teaspoons honey (22)
• 1 wedge Light Laughing Cow Cheese (35), 8 Keebler reduced-fat Wheatable Crackers (59)
• 2 tablespoons guacamole (45), 1 Zwieback toast (30)
• 1/2 ounce pretzels (55), 1 kiwi fruit (45)
• 1 large hard-boiled egg (75), 2 large dill pickle (24)

Mini-Meals

• 2 ounces lean roast beef (70), 1 stalk of celery (6), 1 teaspoon reduced-fat Miracle Whip (13)
• 1 rice cake (35) with 6 tablespoons low-fat cottage cheese (60)
• 1/3 cup of unsweetened applesauce (53) with 1/2 slice of whole wheat toast (40)
• 1 omelet: 3 egg whites (57), 1/2 green pepper (10), 1 slice (1-oz.) Canadian bacon (35)
• 1 cup Celestial Seasons English Toffee Tea (0), 1 tablespoon half-n-half (20), 1 slice whole wheat bread (80)
• 2 ounces white water packed tuna (78) with 1 teaspoon light mayonnaise (15)
• 1 large dill pickle (5) wrapped in 1.5 ounces of ham (45) and 1/2 ounce Swiss cheese (47)
• 1 packet (3/4 cup) prepared regular Cream of Wheat (100)
• 2 slices bacon (72) (20 slices per pound)
• 1 ounces of Canadian bacon (42), 1oz. Velveeta Light (60)
• 1 sticks celery (7), 2 ounces of boiled ham (60), 1 tablespoon light soft cream cheese (30)
• 1 Eggo Nutri-Grain waffle (85), 1 tablespoon lite syrup (25)
• 1 Eggo Nutri-Grain waffle (85), 1 large strawberry (6), 1 tablespoon light whipped topping (10)
• 13 medium shrimp (84), 2 tablespoons chili sauce (17)
• 2 pieces plain melba toast, crumbled (60), 1/2 teaspoon olive oil (20),
• 3 tablespoon chopped tomato, minced basil and garlic to taste (>10), stir-fry in skillet for 5 minutes
• 1 baked hash brown patty (64) 1 tablespoon ketchup (15)
• 1/2 of a 4-ounce baked sweet potato (51), 1 teaspoon honey (22), 1 teaspoon diet margarine (25)
• 1 black bean Garden Burger (90)
• 3 Garden Burger Mama Mia meatballs (74), 1/4 cup Contadina tomato sauce (20)
• 1/4 cup fat-free re-fried beans (50), 1/4 cup Enchilada sauce (15)
• 2 Morningstar Farm Breakfast Links or 1 Breakfast Pattie (80)
• 1 ounce of sardines in tomato/mustard sauce (45), 4 saltine crackers (52)
• 1 low-fat, low-carb Tortilla Factory tortilla (50), 1 ounce Kraft 2% Swiss cheese single (50)
• 1 imitation crab stix (3-oz.) (85)
• 2 pieces (1 oz.) pickled herring (80), 1 Natural Ry-Krisp crackers (20)
• 1 piece White Wave baked tofu, tomato basil style (90)
• 2 Morning Star Farms Buffalo Wings (80), 2 cups lettuce (14)
• 1 pouch (3-oz.) Chicken of the Sea tuna (90)
• 4 ounces raw (3 oz. baked) monkfish or orange roughy (85)
• 2 slices turkey bacon (70), 1/4 cup Healthy Choice egg substitute (25)
• 1/4 cup Ragu Gardenstyle spaghetti sauce (50), 1 cup spaghetti squash (32), 1 tablespoon Parm. cheese (20)
• 1 cup Campbell's soup: Minestrone, Tomato Garden or Vegetable (100)
• 1 cup fat-free vegetable soup (75)
• 1 cup Amy's organic No Chicken noodle (90)
• 1 cup Amy's organic Vegetable Barley soup (90)
• 1/4 cup brown rice (55), 1 cup bok choy or cabbage (17), 2 tablespoon onion (8), cooking spray (0) soy sauce (0)
• 1/2 cup sauerkraut (25), 1 slice bacon (36), 1 medium tomato (22)
• 1/2 cup Green Giant frozen Cauliflower & cheese sauce (60), 1/8 cup brown rice (27)

Fruits and Veggies

• 12 baby carrots (40) and 2 tablespoons Kraft Light Done Right Ranch dressing (60)
• 12 baby carrots (40) and 2 tablespoons Kraft Buttermilk Light dressing (60)
• 2 x 8-inch celery sticks (12) with 2 teaspoons peanut butter (70)
• 2 x 8-inch celery sticks (12) with 2 tablespoons (1oz) soft-light cream cheese (60)
• 1/2 of a 6-ounce baked potato (80) with 2 tablespoons salsa (10) and 1 tablespoon of fat-free sour cream (10)
• 26 grapes (about 1 cup) (Try them frozen for a summer time treat.)
• 10 medium grapes (36) with 2 tablespoons (1 oz.) hummus (50)
• 1 medium banana, 8 inches long (100)
• 1/2 cup sweetened applesauce (97) or 1 cup unsweetened (100)
• 10 dried apricot halves (83)
• 20 medium sweet raw cherries (98)
• 1 medium pear (98)
• 1 medium apple (81)
• 1.5 cups strawberry halves (69), 2 tablespoons light whipped topping (20)
• 2 cups diced watermelon (100)
• 1 cup diced fresh pineapple or 3/4 cup canned in juice (75)
• 1/4 cup edamame (soybeans) with Mrs. Dash (64)
• 1 small baked apple (55) with 1.5 tablespoons light pancake syrup (38)
• 5 dried apple rings (80)
• 2 clementine oranges or tangerines (80-100)
• 1 cup French-style canned green beans (60), cracked black pepper, 2 tablespoons Parmesan cheese (20)
• 1 small sweet corn on the cob (60), 1 tablespoon Balsamic vinegar (0), spray butter (0)
• 1 medium (4-oz.) peach (45), 1/2 cup low-fat cottage cheese (50)

Just a little something sweet

• 1/2 cup frozen orange juice eaten as sherbet (90)
• 2 - 2.5-inch graham cracker squares (60) with 1 teaspoon peanut butter
• 1/2 cup sugar-free gelatin (80) with 2 tablespoons of low-fat whipped topping (20)
• 17 chocolate covered raisins (95)
• 1 cup of coffee with 2 teaspoons chocolate syrup (36), 2 tablespoon half-n-half (40) cinnamon or vanilla (0)
• 1 Healthy Choice fudge bar (80)
• 1/4 cup Jello reduced-calorie pudding (40), 2 vanilla wafers (35), 2 tablespoons low-fat whipped topping (20)
• 1 marshmallow (22) on a 2.5-inch graham cracker (30), (microwave), 1 teaspoon chocolate syrup (18)
• 1 slice (2-in.) of angel food cake (100)
• 4 Hershey kisses (100)
• 15 chocolate chips (33), 3 dried apricot halves (25), 4 almonds (28)
• 1/2 (8-inch) frozen banana (50), 1.5 tablespoons choc. syrup (27), 2 tablespoons light whipped topping (20)
• 2 tablespoons Yoplait Original Coconut Cream Pie yogurt (38) topped with 3/4 cup fresh pineapple (55)
• 5 Starburst Fruit Chews (100)
• 1 cup green tea (0), 1/2 ounce dark chocolate (75)
• 1 Licorice vine (70)

from http://www.reasonablediet.com/pdf/snack.pdf

Switch Ingredients to Cut Calories and Boost Nutrition

By Carolyn Richardson


When you’re cooking at home, there are ways you can substitute ingredients to improve your diet without sabotaging your taste buds. If you are trying to get to 100% for the essential vitamins and minerals in your Calorie Count Nutritional Analysis, then you have to eat smart. These ten ingredient replacements will help you get there.

Replace Sour Cream with Fat-Free Greek Yogurt
If you have yet to go Greek, now’s the time. There’s no huge difference in taste between the two (except that Greek yogurt actually tastes better) but, of course, the high fat content of sour cream gives it the smooth texture we don’t want to give up. Have both taste and texture by simply replacing that dollop of Daisy with twice as much non-fat Greek yogurt. You just subtracted 5 grams of fat from your daily diet.

Replace a Portion of Meat with Lentils
While protein is great, the truth is many of us eat more than the recommended daily 3-4 ounce serving. To fill up that taco or round out those meatballs, add half a cup of steamed lentils to your ground beef or turkey mixture and add 7 grams of iron and 8 grams of fiber to your recipe. By foregoing ground beef for about the same amount of lentils, you saved 111 calories and almost 15 grams of fat.

Replace Enriched Pasta with Whole Wheat Pasta
Sure it’s infused with most of the vitamins and minerals it loses when processed, but enriched pasta can’t hold a candlestick to whole wheat pasta. With 4 more grams of fiber per serving and 50 less calories, whole wheat wins the ‘what’s more healthy debate’ hands down. The naturally occurring selenium and magnesium in whole wheat pasta is an added bonus.

Replace White Rice with Quinoa
Just because you can’t pronounce it doesn’t mean it’s not good for you. Replacing processed white rice with quinoa will afford you a balanced set of amino acids making it one of only a few vegetable sources of complete protein. It is higher in iron, calcium and phosphorus than white rice as well. To get your quinoa mojo in gear, try this New York Times recipe for stir-fry vegetables with quinoa.

Replace Light Cream with Evaporated Skim Milk
There’s nothing light about light cream or what many of us know as coffee cream. Even if you only use a tablespoon or two, about 30 to 60 calories respectively, opt to make your bitter black coffee creamier by using evaporated skim milk instead. Evaporated skim milk adds calcium, potassium and Vitamin D to soups, sauces, casseroles, and desserts. For every tablespoon you exchange, you’ll save 3 grams of fat and add 2 grams of protein.

Replace Shortening with Applesauce or Prune Puree
Instead of butter, margarine, shortening, or oil in baked goods, use applesauce or prune puree for half of the called-for fats. Fruit purees have no fat and no unhealthy trans fats. And while butter gets a bad reputation, consider the fact that hydrogenated margarine has trans fats too. You’re better safe with the fruit. Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace ALL of the fat and oil in baked goods recipes. And trans fat aren’t the only thing you’ll lose by making the switch. Take the bonus 79 calories per tablespoon and save them for another meal.

Replace Butter with Olive Oil
Many of you know better, but this is for those who are getting an F when they add butter to their food log. While the calorie count and fat grams are virtually the same, the saturated fat, sodium, and cholesterol in butter makes it better left on the shelf. Olive oil’s antioxidants, Vitamin E and phenols make it even better. Here’s a great substitution chart to ensure your recipes come out right the first time.

Replace Cheese with Avocado

Homemade sandwiches, salads, pizzas, and eggs no longer have to be a slave to cheese. Look up in the sky, it’s a bird, it’s a plane! No, it’s avocado, coming to save the day. A refreshing replacement for cheese, it’s a healthy fat that has become a not-so-guilty pleasure. Whether you replace it entirely or mix in avocado to lessen the amount of cheese in a recipe, you are doing yourself a favor. The sodium and unacceptable amount of saturated fat are a big stop sign. But the green thing with a big seed is a go with its potassium and fiber. And so you know, it’s half the calories.

Replace Fruit Juice with Green Juice
Even fresh-squeezed juice in excessive amounts can pack a sugar overload that your body would do better without. Instead go for green juice. One cup of Trader Joe’s Organic Carrots and Greens Juice has a third less carbs and calories than a cup of apple juice. But the big draw is potassium. One green drink blend has 750 mg of potassium, almost 20% of your daily intake. To get a good start, check out these green juice recipes.

Replace Potato Chips with Whole-grain Pita Chips
Opt for baked whole grain pita chips instead of the quick snack staple of potato chips. While many have similar flavors to potato chips, they also carry less calories and sodium. Be careful however, all pita chips are not created equal. Go for whole-grain and baked pita chips. The extra 4 grams of fiber will keep you regular.

Modifying Existing Recipes
Not sure what to change out of a recipe to make it healthier? Use the Calorie Count Recipe Analyzer to get the numbers where you need them. Simply list your ingredients and the number of servings it yields, and voila, your grandmother’s pound cake has an accurate calorie count. By always looking for nutritional value in each ingredient, you can’t go wrong.

From Calorie Count - http://caloriecount.about.com/

Vitamin D is Beneficial to Reduce BP, Diabetes, and Obesity

The term "vitamin D" refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants. Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight or the diet.Vitamin D plays an important role in the maintenance of organ systems.

• Vitamin D regulates the calcium and phosphorus levels in the blood by promoting their absorption from food in the intestines, and by promoting re-absorption of calcium in the kidneys.
• Helps your body absorb calcium and phosphorous; may help prevent fractures from osteoporosis; prevents rickets and osteomalacia (diseases that cause weak bones); helps immune system function
• Rickets and osteomalacia are classic vitamin D deficiency diseases. In children, vitamin D deficiency causes rickets, which results in skeletal deformities.
• It inhibits parathyroid hormone secretion from the parathyroid gland.
• Vitamin D affects the immune system by promoting immunosuppression, phagocytosis, and anti-tumor activity.
• Women who consume higher amounts of calcium and vitamin D may have a lower risk of developing premenopausal breast cancer, according to a study.
• Small amounts of skin exposure to UV radiation (about 10 to 15 minutes per day) are essential for the production of vitamin D, which plays a crucial role in skeletal development, immune function, and blood cell formation.
• Cutaneous vitamin D production
• prevention of rickets, osteomalacia, and osteoporosis
• possible benefit for hypertension, ischaemic heart disease, and tuberculosis
• possible decreased risk for schizophrenia, breast cancer, and prostate cancer
• possible prevention of Type 1 diabetes

A systematic review of all available randomized or quasi-randomized trials on the use of vitamin D or vitamin D analogues to reduce fractures found that vitamin D3 alone (without calcium supplementation) was not associated with any reduction in the incidence of hip fracture or other non-vertebral fractures. However, in combination with calcium supplements, vitamin D3 was associated with a reduced incidence of hip fractures among frail elderly people. In healthy younger participants, the effect on hip fractures is unknown.

Calcium/vitamin D supplementation neither increased nor decreased heart disease and stroke risk in generally healthy postmenopausal women over seven years of use, according to a study published in Circulation: Journal of the American Heart Association.While calcification in blood vessels and heart valves increases a person's risk for coronary events, the relationship between dietary calcium and cardiovascular events is uncertain.

  

An estimated one-fourth of men and women past their 60th birthday suffers vitamin D deficiency. Such a shortfall can affect: bone health ,development and/or progression of diabetes, cancer, colds and tuberculosis.

Among other sources, vitamin D can be found in: the sun's ultraviolet rays ,fortified milk ,juice ,cereals ,fish, milk, egg yolks,vegetable oils, nuts,fruits, peas, beans,broccoli, spinach.Vegetarian should have a reliable source of vitamin D. Vegans who don’t get much sunlight may need a supplement.

Those low in vitamin D performed poorly on: walking speed, standing from a chair ,maintaining balance ,showing handgrip strength, a predictor of future disability.

It has been suggested that sunscreen use may cause vitamin D deficiency and increase the risk of cancer. An effective sunscreen unquestionably blocks the synthesis of vitamin D in the epidermis, and middle-aged and elderly persons who use sunscreen daily have significantly lower serum concentrations of 25-hydroxyvitamin D3 than those who do not. Although very few healthy persons who use sunscreens have concentrations below the normal range, in some studies up to 40 percent of persons presenting with hip fracture had some evidence of osteomalacia, a consequence of vitamin D deficiency and therefore of inadequate exposure to the sun (and inadequate dietary intake).

Women over age 65 who took vitamin D had nearly one-third less risk of dying from heart disease as women who did not take the supplements, according to research presented at the American Heart Association's Asia Pacific Scientific Forum meeting today.

Vitamin D and calcium are part of the standard therapy for the bone-thinning disease osteoporosis.Low blood levels of certain forms of vitamin D have been associated with increased risk of heart attacks.

“In a laboratory study rats and mice that either can’t make enough vitamin D hormone or lack the vitamin D receptor . “These animals have abnormally large hearts and cardiac muscle cells, similar to what physicians see in people with heart failure. A lack of vitamin D hormone leads to defects in the heart’s extra-cellular matrix resulting in inefficient contractions.

Researchers at the University of Michigan Health System are finding this often ignored bone-building vitamin can play a significant role in the prevention of heart disease and the function of other critical body systems.

A new study shows an association between low vitamin D levels and risk factors for cardiovascular disease "in a nationally representative sample."

Dr. Keith Norris, at Drew University School of Medicine in Los Angeles, and colleagues analyzed data from the Third National Health and Nutrition Examination Survey (NHANES III), conducted between 1988 and 1994.

They evaluated blood levels of vitamin D and the risk of heart-related disease in 7,186 men and 7,902 women.

Average vitamin D levels were lower in women, older individuals, racial and ethnic minorities, obese people and those with hypertension or diabetes, the researcher report in the Archives of Internal Medicine.

Compared to people with the highest vitamin D levels, those with the lowest levels were more likely to have high blood pressure, diabetes, and obesity -- all risk factors for heart disease.

Norris said that this evidence of the link between heart disease and vitamin D "reinforces the emerging evidence that suggests higher levels of vitamin D may be helpful to reduce the risk of cardiovascular disease."

In terms of taking a vitamin D supplement, "present dose recommendations range from 800 IU to 1,200 IU daily," he noted. However, he thinks 2000 IU per day is more likely to achieve adequate blood levels of vitamin D for prevention of cardiovascular disease. "There appears to be good safety at doses of 2000-3000 IU per day."

He pointed out that it has been known for a long time that vitamin D helps to make strong bones, but there is now "convincing evidence" that it has several beneficial effects on cardiovascular health.

"The potential implications from a public health and healthcare cost perspective are tremendous, even if vitamin D only impacts 5 percent to10 percent of heart health," Norris concluded.

From: http://ndri.com/article/vitamin_d_is_beneficial_to_reduce_bp_diabetes_and_obesity-332.html

Five Elements and Cycles

The Five Elements and their cycles of balance and imbalance are the basis for much of Chinese culture. These elements were used for describing interactions and relationships between phenomena:

METAL (Jin)
Yin or Zang (Solid) Organ: Lungs
Yang or Fu (Hollow) Organ: Large Intestine

WOOD (Mu)
Yin or Zang (Solid) Organ: Liver
Yang or Fu (Hollow) Organ: Gall Bladder

WATER (Shui)
Yin or Zang (Solid) Organ: Kidneys
Yang or Fu (Hollow) Organ: Urinary Bladder

FIRE (Huo)
Yin or Zang (Solid) Organ: Heart and Pericardium
Yang or Fu (Hollow) Organ: Small Intestine and Triple Heater

EARTH (Tu)
Yin or Zang (Solid) Organ: Spleen
Yang or Fu (Hollow) Organ: Stomache

These five phases describe both a creation (sheng) cycle and an destruction (ke) cycle of interactions between the phases. These cycles are sometimes called "mutual production" and "mutual conquest". These are the cycles of balance.

In the generating or creation cycle:

METAL collects WATER
WATER nourishes WOOD
WOOD feeds FIRE
FIRE makes EARTH
EARTH creates METAL

In the controlling or destructive cycle:

METAL splits WOOD
WOOD breaks EARTH
EARTH absorbs WATER
WATER douses FIRE
FIRE melts METAL

If any of the elements are over abundant they can disrupt the balance. Fire can create Earth, but too much Fire will melt the Earth. Water can control Fire, but too much Fire will evaporate Water. These are the cycles of imbalance, the overacting (cheng) cycle and the insulting (wu) cycle.

In the overacting cycle which follows the creation cycle:

Too much METAL overacts WATER
Too much WATER overacts WOOD
Too much WOOD overacts FIRE
Too much FIRE overacts EARTH
Too much EARTH overacts METAL

In the insulting cycle which is the reverse destructive cycle:

Too much METAL insults FIRE
Too much WOOD insults METAL
Too much EARTH insults WOOD
Too much WATER insults EARTH
Too much FIRE insults WATER

from http://www.northernshaolinacademy.com/new/NsaQigongMeditationFiveElements.asp

Karate Breathing Meditation

This simple Karate meditation is fast, but powerful. It combines breathing, which has been shown to have significant effects on the mind, the body and one’s moods, with simple meditation, to help you become more physically relaxed and mentally centered. Whether you use it to prepare for physical battle or just a taxing day at the office, this quick exercise is a proven tool to help you feel relaxed, alert, and more ready for anything.

1. Sit in a comfortable position. While most martial artists use the ‘seiza’ (“say zah”) position, with legs beneath the buttocks with knees directly in front, many people find this position to be uncomfortable. If this is the case, you may also sit cross-legged ('anza') or in another position that’s more comfortable for you. 
2. Close your eyes, but keep your back straight, shoulders relaxed, head up, your eyes (behind your lids) focused ahead.  
3. Take a deep, cleansing breath, expanding your belly and keeping your shoulders relaxed, and hold it in for the count of six. Exhale, and repeat twice more. Then breathe normally, and focus your attention on your breathing. As you breathe, inhale through your nose and exhale through your mouth, still expanding your belly rathern than moving your shoulders up and down.  
4. If your thoughts drift toward the stresses of the day ahead or of the day behind you, gently refocus on your breathing and remain in the present moment. Feel the air move in, and feel the air move out. That’s it. 
5. Continue this for as little or as long as you like, and you should notice that your body is more relaxed and your mind is more centered. Enjoy the rest of your day!

Tips:

1. As you breathe, let your abdomen expand and contract, rather than moving your shoulders up and down. This deeper breathing is more natural and similar to how babies breathe. It gives you increased lung capacity, whereas the ‘shallow breathing’ adults usually utilize doesn’t allow as much oxygenation of the blood. 
2. Don't breathe too quickly or too slowly; just breathe at a natural rate, but more deeply. 
3. If you find your thoughts drifting a lot at first, don't worry that you're doing it 'wrong'. Noticing that you've drifted and refocusing to your breathing is part of the practice, and something you're doing 'right'! 

What You Need:

• A quiet place
• A few minutes
• A willing mind

from http://stress.about.com/od/tensiontamers/ht/howtokaratebr.htm

Top 10 causes of stress and how to beat them

Stress is usually caused by too much pressure being put on us by others — or in some cases by ourselves — and if it’s left unchecked, stress can lead to an inability to function effectively, meaning a person will no longer be able to cope with the pressures placed upon them.


Cause of stress: Not having enough time
Frequently you can be running around all day trying to balance all your tasks at work and at home, yet still not manage to tick everything off your list. Sometimes this can be due to the demands that are placed upon you being unrealistic, but often it simply comes down to poor time management and not setting your priorities.

Solution: Learn to manage your time more effectively
It may sound obvious, but better time management really can reduce your stress. Many of us waste a lot of time doing unimportant tasks — so make sure you always prioritise your day and do the important jobs first. Also, do the jobs that you don’t want to do before moving onto the more pleasant tasks, as just thinking about unpleasant jobs can cause stress.


Cause of stress: Unhealthy lifestyle
While some people might adopt an unhealthy lifestyle due to lack of time — for example by turning to fast food because they haven’t time to eat properly — others may have an unhealthy lifestyle because they are already stressed — for example by turning to smoking as coping mechanisms. Whatever the reason, an unhealthy lifestyle can reduce your ability to cope with stress, and in some circumstances it may actually increase your stress levels.

Solution: Adopt a healthier lifestyle!
Having a healthy diet, doing regular exercise, and getting enough sleep means that your body will be able to cope with the stress that is thrown your way. Exercise in particular can be great for stress relief — especially if it involves taking your stress out on a ball or other inanimate object! Also, by knowing you’re leading a healthy lifestyle, you’ll be in a more positive frame of mind and will be better able to cope.


Cause of stress: Taking on too much
You may have a tendency to take on too much both at work and in your home life, perhaps because you don’t want to let people down. If you do this, however, it will frequently lead to you stressing about having too much to do and not managing to achieve everything you have taken on. Trying to take too much on will also mean you won’t be able to give what you do your best.

Solution: Know your limitations and don’t take on too much
It’s better to be honest and tell people what your true limitations are. This way, you can avoid getting unnecessarily stressed by not taking more on than you can comfortably handle at any given time. It’s better to be slightly cautious rather than end up doing more than you should be doing — and remember: it’s not a sign of weakness to ask for a helping hand, so seek help if you need it.


Cause of stress: Conflicts in the workplace or at home
If relationships are strained at home or in the workplace, then it’s more than likely that you’ll be stressed about them. Conflicts might occur due to disagreements about how things should be done — and so you might feel that you have to stand your ground to make progress — but ultimately a lot of hot air will only contribute to your stress levels.

Solution: Avoid unnecessary conflicts
While arguments may not wholly be avoidable, it makes sense to steer clear of or prevent conflicts whenever possible. There’s no need to be argumentative or confrontational; simply try to arrive at a solution that both parties are reasonably happy with. Always remember that frank discussion is better than bitter dispute.


Cause of stress: Inability to accept things as they are
Some people don’t have the ability to accept things as they are or realise that certain situations are out of their control. If you try to change something that you really can’t change, then you’ll just be creating unnecessary stress that you can do without. Plus, all that time spent stressing about it means you’ll be unable to concentrate on the other things that you could be doing — which may make you even more stressed!

Solution: Accept the things you can’t change
Changing a difficult situation is not always possible, and if that’s the case then it is best to accept and come to terms with the fact that you can’t do anything. It may help to talk a situation over with somebody else, as they may be able to help you see it in a more positive light or from a different and less stressful perspective. Talking over things can help to prevent your perception of a situation from getting out of proportion.


Cause of stress: Failure to take time out and relax
Being constantly on the go means that you will be in a heightened state of tension all the time and your body will never have the chance to get rid of your stress. Failing to take time out will also reduce your effectiveness in the long run.

Solution: Take time out and recharge your batteries
Taking a break may mean that you can perform much better afterwards, and as such you will easily make up the time you have used for relaxing as well as feel more refreshed. Even just ‘taking five’ can recharge your batteries and give you greater clarity of thought. Relaxation will help your body return to its normal healthy state.


Cause of stress: Non-work-related issues
Stress may be caused by a non-work-related issue such as a serious illness in the family, having to care for dependents, a bereavement, moving house, or debt problems. Often these issues are unavoidable and not something that you can readily deal with — but it’s worth trying to deal with them rather putting them off or trying to ignore them.

Solution: Take time off or change your working practices
If such issues are causing you stress and an inability to do your job, then it may be best to take time off to deal with the issues. If there’s an ongoing problem, then you could try to approach your employer to ask for more flexible working arrangements —which may allow you to cope better with those issues.


Cause of stress: Failure to see the humour in situations
Some people are often able to laugh in the face of adversity and seem to be able to brush aside problems and deal with them effectively. They essentially don’t allow themselves to become overly stressed! However, other people may not see the humour in some situations, and this may cause them to become more stressed.

Solution: Harness the power of laughter!
Adopting a humorous view towards life’s situations can take the edge off everyday stressors. Not being in ‘serious mode’ all the time can help you to have clearer thinking — and laughing has been clinically proven to lower blood pressure and reduce stress hormones. So, try to see the funny side of things!


Cause of stress: Particular situations that cause stress
Becoming stressed in some situations is sometimes unavoidable, and inevitably there are situations in which we can expect to be stressed from time to time, such as in the workplace or when you’re stuck in traffic and you need to get somewhere quickly.

Solution: Avoid situations that place you under stress
The way to avoid or minimise some of the stress you may be under is to stay away from situations that stress you out. For example, if you get stressed when you shop in the supermarket, try doing your grocery shopping online instead. If, however, a stressful situation is unavoidable — such as being in the workplace — then try to follow some of the other tips in this article, which will help to ease your stress.


Cause of stress: Major life changes
Significant changes in things that we have become accustomed to can be a real cause of stress. For example, changing your job or moving house may be among the most stressful things you will do in your lifetime — which is possibly why most of us try to do it infrequently! Also, the process leading up to the change may be stressful in itself.

Solution: Welcome change as a challenge
If you see change as a positive rather than a negative challenge, then any stress that accompanies the change will be less likely to affect you. A new job or new home, for example, should be viewed as new beginning, and should be something to look forward to rather than fear.


Preventing stress …
There are many causes of stress, as we have seen, but by following some of the realbuzz.com solutions suggested here, you should be better able to deal with stress when it arises. Alternatively, if you avoid or deal the causes of stress that we have outlined, you could even avoid stress before it occurs!

from http://www.realbuzz.com/articles/top-10-causes-of-stress-and-how-to-beat-them/#1

RECIPE - One Point Chocolate Muffins

• 3 c high fibre bran cereal (ie. All Bran, 100% Bran, Bran Buds)
• 1 box (19oz) reduced fat brownie mix (ie. Betty Crocker Reduced Fat Brownie Mix, Krusteaz Fat Free Brownie Mix)
• 2 1/2 c water
• 1 1/2 tsp baking powder 

1. Preheat oven to 350F. Spray muffin tins with non-stick cooking spray or use paper liners.
2. Pour 3 c of bran cereal into large mixing bowl. Pour water into cereal and mix to dampen all the cereal.
3. Allow the cereal and water mixture to stand up to 15 minutes, until the cereal has soaked up all the water and has a mushy consistency.
4. Pour the dry brownie mix into the cereal and water mixture. Stir until well blended.
5. Fill the muffin tins about 2/3 full with the brownie mixture. Bake at 350F for about 35 minutes, or until a toothpick inserted in the middle comes out clean.
6. Allow to cool for about fifteen minutes. Makes 30 one point muffins.

What is a Medicine Wheel?

Posted by Brian on March 19, 2010

A medicine wheel is a sacred hoop that within holds all medicine and meaning, It was given to the masses as a means of meditation and sacred healing. There are many different stories and lore centered around this wheel due to the many tribes and other groups that use it.

However, i use it as a way to go within. A means of transportation from this vibration to any of the many other ones. As my medicine wheel represents and holds the colors of all people, white, red, yellow and black it also holds their magical presences of fire, water, air and earth. The center however goes into to two directions of up and down-or the underworld and upperworld or heaven.

As this was a gift from God or creator to so many people it holds the great power of all things, by its magical and spiritual presence it also holds their medicines of earth medicine, spiritual communication, counseling and meditation all of which should be combined together to make ones self whole. This and much more is what the medicine wheel was given to the people for. As it is a gift from the creator nothing negative can surpass its great powers.

It is said that the western bounderies-the blackness is where great warriors go to live eternal(die). But, as I have said this is even good magic for death is not the end it is only the beginning. People of great stature in the past have stopped being in the now, but yet their deeds and words live on-this isnt death this is life, for the words and deeds live even stronger than when they were of the living. This is also told through the medicine wheel for the sun or yellow which rises in the east also dies in the west-only to be reborn another day.

The story of creation and life is told in the medicine wheel as well as one follows the wheel clockwise from its uppermost corner. Look and See the infancy of life that lies in the whiteness of the north only to be followed by the yellowness of ageless learning, followed by the wisdom of the red road and the redness of elder knowledge and unconditional love, followed by the blackness of the west and the end of ones life cycle. All this is shown through the medicine wheel. As I said to me the wheel is the story and creation of all things and how all things work together as one. This is the medicine wheel-OHO

from http://intuitiveguru.wordpress.com/

Why Plants Are (Usually) Better Than Drugs

by Dr. Andrew Weil

I have always been fascinated by the difference between plants and the drugs that are isolated from them. This goes back to my student days at Harvard in the 1960s, where I received my undergraduate degree in botany, and then went on to medical school. It's rare -- too rare, I have to say -- for botanists to become doctors. The experience gave me a unique perspective on health and medicine.
For four decades, I've been skeptical of a prevailing belief in Western medicine: when a plant shows bioactivity in humans, we must attribute that effect to a single, predominant compound in the plant. We label that the "active principle," isolate it, synthesize it, and make a pharmaceutical out of it. Then, typically, we forget about the plant. We don't study any of the other compounds in it or their complex interactions.

This belief persists for two reasons. First, it makes research much easier. Single compounds can be manufactured in pure, standardized dosages, which simplifies clinical trials. (However, technology has largely solved this problem. Modern growing and processing methods make it possible to produce standardized, complex, whole-plant-based medicines. Clinical trials of these compounds have become quite sophisticated, especially in Europe.)

Second, and this is clearly the major reason, it makes drugs far more profitable for drug companies. Isolating and synthesizing a single molecule allows a drug company to patent that molecule. Making slight chemical modifications allows further patent potential. Such exclusivity can be worth billions, whereas a whole plant offers little opportunity for profit.

Expensive as it is to the consumer, this faith in "single-agent" drugs would be acceptable if they actually yielded better results. But the fact is, the natural, whole plant often has both benefits and safety that put the isolated compounds to shame.

Medicinal plants contain a wide array of chemical compounds. At first, this looks like chaos, but more investigation reveals a distinct order. Natural selection pressures push a plant to "try out" variations on molecules to enhance the plant's odds of surviving stressful environments. So, often, one molecule is present in the greatest amount and has the most dramatic effect in a human body -- but along with it are variations of that molecule in the same plant.

For example, for several years, I did ethnobotanical study in South America, researching native uses for coca leaf, which most of us know only as the source of the isolated, problematic, addictive drug cocaine. For Andean Indians, whole coca leaf is the number one medicinal plant. They use it to treat gastrointestinal disturbances; specifically, for both diarrhea and constipation. From the perspective of Western pharmacology, this makes no sense. Cocaine stimulates the gut, it increases bowel activity, so obviously it would be a good treatment for constipation, but what could it do for diarrhea except make it worse?

However, if you look carefully at the coca leaf's molecular array, you find 14 bioactive alkaloids, with cocaine in the greatest amount. While cocaine acts as a gut stimulant, other coca alkaloids can have precisely the opposite action, they inhibit gut activity.

This means that when you take the whole mixture into the body, the potential is there for the action to go in either direction. What decides it? The state of the body, which is a function of which receptors in the gut's tissues are available for binding. During my time in Andean Indian communities, I collected many reports about whole coca's paradoxical, normalizing effect on bowel function, and experienced it firsthand, as well.

Herbs like coca that can "tone" the body and bring it back to homeostasis are known as adaptogens, a term coined by Soviet physician and scientist Nikolai Lazarev in 1947. Examples include schisandra, reishi mushroom, eleutherococcus and ginseng. Asian ginseng, for example, has an array of active constituents known as ginsenosides. One of them, Rg1, can stimulate the nervous system, while another, Rb1, has been found to calm it. But even this is an oversimplification. Other constituent cofactors apparently increase the adaptogenic properties of ginseng, making the therapeutic whole more than the sum of its parts. Ultimately, this non-specific response boosts resistance to stress -- whether the stress is physical exertion, infection, or some other problem.

So using whole-plant remedies is a fundamentally different -- and, I would argue, often better -- way to treat illness. In Western medicine, we typically give the body no choice. We use single compounds that, essentially, shove physiology in one direction.

Let me be clear -- sometimes, that is very appropriate and valuable, if the body is dramatically out of balance and must get back on track very quickly. For example, during a case of anaphylactic shock, there is no time for the body's receptors to select specific effects, so a drug such as pure epinephrine can be lifesaving.

But in many cases, particularly with the chronic, degenerative diseases of modern civilization, there is time to allow the body to participate, to choose just what it needs. As it slowly heals, it can develop a new balance; a dynamic equilibrium that helps it cope with stress in the future.

Human beings and plants have co-evolved for millions of years, so it makes perfect sense that our complex bodies would be adapted to absorb needed, beneficial compounds from complex plants and ignore the rest. This is an established fact in nutrition, but the West's sharp distinction between food and medicine somehow blinds us to these properties when it comes to botanicals. The most successful medical philosophies make no such division -- Okinawans, the world's longest-lived people, believe that the food they eat is "nuchi gusui" which roughly translates as "medicine for life."

So I will continue in my lifelong skepticism, and persist in my belief that plants are (usually) better than pharmaceutical drugs.

from http://www.huffingtonpost.com/