WELLNESS FAIRY

STRAWBERRY GINGER WRAP FOR CELLULITE

2012-01-20T15:27:00.000-08:00

Cellulite is actually pockets of fat stored under the skin and is unfortunately the vain of just about every woman over the age of 25. Cellulite is mainly caused by having poor circulation that can slow down the removal of any toxins or fluids stored within the body.

By warming your skin blood rushes to the surface enabling the ingredients from this homemade body wrap to reach the blood stream more efficiently. This helps to flush out the toxins and any other impurities from the body that are responsible for the cellulite, water retention and other common skin problems.
The ginger, strawberries and clay blended together makes an excellent circulation stimulant.

Ingredients
2 ginger roots (10 cm long each)
4 tbs (60 ml) Kaolin clay powder *
15 large strawberries
Directions
Put all ingredients in a blender and whiz for a minute. If the mixture is too runny add more Kaolin powder until desired consistency is achieved.
Application
Apply the wrap to affected areas (cellulite or poor circulation), then wrap in metal foil. Lie down in a warm room for 15 to 20 minutes.
Remove foil and rinse with warm water. Turn the water to cold for the last 15 seconds of rinsing. Pat skin dry.
Note
* Kaolin clay powder is a fine, natural clay from Mt. Kaolin, China, known for its drawing properties. Look for this product in your local health food store.

Your Detox Program

2012-01-20T13:16:00.000-08:00

"Cleansing is the first step on the road to health and sometimes it is the only step you need to take to feel better again."

Before starting any detox program, you should check with your health care provider to ensure the herbs you are using do not interact with other medicines you may be taking and are not contraindicated for any illness you may have. Depending on your individual needs, and the advice of your health care provider, you may wish to make your own custom formula using any of the herbs listed above.

Whatever formula you use, the tea should be taken between meals. Drink one cup of detox tea per day for 3 days, then 2 cups per day for one week, then 2 -3 cups per day until mixture is finished.
Avoid sugar, dairy, processed foods, fatty foods, flour and caffeine during your cleanse. Eat lots of fresh vegetables and fruit, lean protein foods (beans, lentils, fish, organic chicken, nuts), whole grains and healthy oils (flax, olive, hemp or a combination blend such as Udo's Choice).

Side Effects
When your body is cleansing itself of toxins there may be some uncomfortable side effects. Although they can vary greatly from person to person, some examples include: loose bowels, fatigue, skin rash and headaches. To control side effects you can drink fewer cups of tea per day, lower the amount of tea mixture used per cup of water or interrupt the cleanse for a couple of days. If side effects persist or are bothersome, speak to your health care provider.

Preparing the Tea

This tea is simple to prepare, costs less than most detox kits and lasts for five to six weeks (more than twice as long as most kits). Simply combine all herbs in proportions listed in a jar. Store tightly covered in a cool dry place away from direct light.
To use: bring one and a half cups spring or distilled water to light simmer on stove (water should be moving but not bubbling). Use a non-metal pot. Add two teaspoons of mixture and let simmer for about 10 minutes, keeping lid on pot. Strain into cup.

Heavier herbs may settle to the bottom of the jar so stir well before each use. To save time you can make enough tea for two days. Store in a tightly covered glass jar in the refrigerator. You can drink leftover tea cold or warm depending on your preference. If you choose to reheat, avoid use of microwave, and do not allow to boil.

Total Body Detox Tea

Spring and Autumn are the best times of the year to do an internal cleansing. The following 17 herbs are known for their excellent detoxifying properties. You can combine all herbs listed for a thorough detox formula in the following proportions:
4 tbs dandelion leaf (kidneys)
3 tbs dandelion root (liver, gallbladder)
2 tbs burdock root (blood, liver, gallbladder)
3 tbs milkthistle seed, crushed (liver, gallbladder)
3 tbs speedwell (stomach, skin, lungs, general tonic)3 tbs knotgrass (kidneys, colon, lungs)
2 tbs sheep sorrel (blood, kidneys)
3 tbs cleavers (lymph, kidneys)
4 tbs lemon balm (digestive tonic, nervine)
4 tbs pau d'arco (blood, parasites)
4 tbs horsetail (kidneys, skin)
5 tbs red clover (blood)
2 tbs chickweed (lymph, colon)
2 tbs angelica root (liver, digestive tonic)
3 tbs yarrow herb (liver, gallbladder, blood, gen. tonic)
5 tbs nettle leaf (kidneys, blood, general tonic, nutritive)
4 tbs plantain (skin, lungs, gastric system, internal healer, antiseptic)

Cleavers Herb Tea

2012-01-20T13:01:00.000-08:00

Cleavers (Gallium aparine) is used both internally and externally in the treatment of a wide range of ailments. The dried or fresh herb is alterative, anti-inflammatory, antiphlogistic, aperient, astringent, depurative, diaphoretic, diuretic, febrifuge, tonic and vulnerary.

A valuable diuretic, it is often taken to treat skin problems such as seborrhoea, eczema and psoriasis, and as a general detoxifying agent in serious illnesses such as cancer.

The plant contains organic acids, flavonoids, tannins, fatty acids, glycoside asperuloside, gallotannic acid and citric acid.

It is mildly laxative and stimulates the lymphatic system and has shown benefit in skin related problems.

An infusion of the herb has shown of benefit in the treatment of glandular fever, tonsilitis, hepatitis and cystitis. The infusion is also used to treat liver, bladder and urinary problems.

The plant contains the valuable constituent asperuloside, a substance that is converted into prostaglandins by the body. Prostaglandins are hormone-like compounds that stimulate the uterus and affect blood vessels. Much more scientific research is being done on the plant it is of great interest to the pharmaceutical industry.

Cleavers main use is to help detoxify body tissues by supporting the lymphatic system, the system that washes the tissues of toxins, and as a mild diuretics. Toxic buildup is thought to be an underlying cause of chronic skin conditions like eczema, psoriasis and acne as well as autoimmune disorders like rheumatoid arthritis. Use cleavers tea as a bath additive or skin wash to treat skin damage from sunburn, rashes and cuts. It makes a good hair rinse for dandruff and dry scalp.

Parts Used: Leaves

Herbal Detox Tea

2012-01-20T10:44:00.000-08:00

4 Tbs dandelion leaf (kidneys)
3 Tbs dandelion root (liver, gallbladder)
2 Tbs burdock root (blood, liver, gallbladder)
3 Tbs milkthistle seed, crushed (liver, gallbladder)
3 Tbs cleavers (lymph, kidneys)
4 Tbs lemon balm (digestive tonic, nervine)
4 Tbs pau d'arco (blood, parasites)
4 Tbs horsetail (kidneys, skin)
5 Tbs red clover (blood)
2 Tbs chickweed (lymph, colon)
2 Tbs angelica root (liver, digestive tonic)
3 Tbs yarrow herb (liver, gallbladder, blood, gen. tonic)
5 Tbs nettle leaf (kidneys, blood, general tonic, nutritive)
4 Tbs plantain (skin, lungs, gastric system, internal healer, antiseptic)

To make tea: bring one and a half cups spring or distilled water to light simmer on stove (water should be moving but not bubbling). Use a non-metal pot if possible. Add two teaspoons of mixture and let simmer for about 10 minutes, keeping lid on pot. Strain into cup.
Whatever formula you use, the tea should be taken between meals. Drink one cup of detox tea per day for 3 days, then 2 cups per day for one week, then 2 -3 cups per day until mixture is finished.

It is advisable to limit or avoid sugar, dairy, processed foods, fatty foods, flour and caffeine. Eat lots of fresh vegetables and fruit, lean protein foods (beans, lentils, fish, organic chicken, nuts), whole grains and healthy oils (flax, olive, hemp or a combination). Remember to drink plenty of water everyday to help flush your system of the toxins you are liberating from every cell.

Sesame — Seed of Immortality

2011-10-20T15:53:00.000-07:00

Perhaps the oldest seed utilized by man, sesame has been used for thousands of years as medicine, food and to light lamps. Although the first written record of sesame is 3,000 BC, Assyrian mythology gives sesame a role in the origins of our world. In this legend, the gods drank sesame wine the night before the earth was created. This tiny seed, which explodes from its pod when mature, is also called the seed of immortality and is considered to be good luck. It was the first plant used for its oil. In China the oil was originally burnt and used as ink. Some people think it wasn’t used as food until much later.
The sesame seed, Sesamum indicum, from the Pedaliaceae family, is well known throughout many cultures and has been valued as food and medicine alike. As sesame is a rare seed that contains high quantities of methionine and tryptophan as well as other amino acids. It is a perfect match for grains and legumes to create necessary essential amino acid balance in vegetarian diets. It is interesting to see how this little seed is eaten in deliciously complementary combinations across many cultures:

In the Middle East, it is often used in a mixture of spices, herbs and nuts called za’atar or dukkah and eaten with bread and olive oil, or it is made into tahini and eaten with falafels and hummus.
In Japan, the black sesame seed is ground and mixed with salt and used as a nutritious seasoning for rice or noodles called gomashio.
In Myanmar (Burma), it is added to salads or served at the end of the meal in a unique pickled tea salad.
The Chinese usually toast the seeds before grinding them into a paste, which is added to stir fried vegetables. Alternatively they press the flavorful oil from the toasted seeds and drizzle it over noodles or vegetables before serving.
In India, among other countries it is made into halvah and eaten as a desert, they also use cold pressed untoasted sesame oil for cooking.

In Japan, the traditional art of creating the silkiest flavored oil is continued to this day. Human hair is used to filter the oil, creating an incredibly soft texture. Most sesame oil now available is extracted with high heat, bleached and deodorized. This process oxidizes the polyunsaturated fatty acids, creating rancid oils which are harmful, completely different from the cold pressed, beneficial sesame oils of our forefathers.

The black sesame seed in particular is renowned for its medicinal properties and is used in Unani, Ayervedic, Tibetan and Chinese medicine. It is traditionally used for problems with the liver and kidneys, dizziness, blurred vision, ringing in the ears, headaches and to relieve PMS. An interesting use for it is as a mouthwash for tooth and gum disease in which cold pressed sesame oil is swished around in the mouth and then spat out once a day. It is used as a sedative and will relieve anxiety and insomnia if a few drops are placed in the nostrils. Sesame fortifies the constitution when recuperating from long illness. In Ayervedic medicine the oil is often rubbed into the skin in a practice called abhyanga, which is done to improve energy flow and free the body of impurities. It has also been used for colic, rheumatism, burns, leprosy, piles and colds.
Some people swear the soup of ground black sesame seeds, rice and sugar is a perfect remedy for thin, limp and dull hair, if eaten two times a day. It is also commonly used in cosmetics, soaps and lubricants. The flowers of the sesame are used to make cologne.
Sesame seeds consist of fifty percent or more oil, which contains high levels of vitamin E, in particular alpha and gamma tocopherol. Gamma tocopherol has recently been found highly beneficial for combating nitrogen free radicals, chronic inflammation, cancer, heart disease, high blood pressure and degenerative brain diseases like Alzheimer’s.

Sesame seeds have about three times the calcium content of milk.

They also have magnesium, vitamin A, some B vitamins, sesamin lignan (an antioxidant), zinc, phosphorus, copper, iron and potassium. Modern studies have found the oil to have wide medical and pharmaceutical application, it is a mild laxative, has anti-cancer, anti-bacterial, anti-inflammatory and many other beneficial qualities. Cold pressed sesame oil has very high antioxidant properties making it a stable cooking oil. If added to other oils it helps prevent them from oxidizing as well. Although sesame seeds have not been a major problem for people with food intolerances its extensive use as a major ingredient in highly processed margarine may have created intolerance in some people.
These seeds have a nutty flavor that goes well with both sweet and savory food, making it easy to add to the diet:

They can be conveniently used in salads, by toasting them in a dry pan and then grinding them (they are digested better ground).
Ground sesame seeds can also be added to oatmeal porridge or yogurt for breakfast.
A simple mix of the Japanese gomasio can be made with a ratio of five to one, black sesame seeds to sea salt, ground and used as a seasoning for pasta, vegetables or rice.
Different flavors of dukkah or za’atar make easy, healthy and tasty snacks to offer guests and family alike.
Cold pressed untoasted sesame oil is available at most health food stores and can be added to other oils to prevent oxidation when cooking.
Toasted sesame oil imparts a lovely flavor to salads or drizzled over sauteed vegetables or pasta.
Tahini dressing or hummus dips are great for vegetable sticks or chips.
They can be added whole or ground to breads, muffins and cakes.
Delicious Shan tea can be made by toasting sesame seeds and adding them to black Chinese tea.

Sesame seeds are much tastier when freshened up with a dry toasting, demonstrated here and then lightly crushed:

SURVIVING RADIATION

2011-06-19T16:06:00.000-07:00

SURVIVING RADIATION THE WISE WOMAN WAY

by Susun S Weed

We are adapted to survive mild exposures to radiation. After all, the sun is a kind of controlled nuclear bomb and it releases a lot of radiation. Of course, this radiation, and man-made radiation, can also cause cancer and a host of short- and long-term health problems.
Whether you are worried about the radiation from dental x-rays, a mammogram, or fallout, here are some Wise Woman Ways to help you stay healthy. (If you are using radioactive therapies in your cancer treatment, there is a chapter full of information specifically for you in Breast Cancer~ Breast Health! The Wise Woman Way.)
~ Japanese researchers found that diets high in carotenes significantly reduced DNA damage in humans exposed to radiation. Supplements of beta-carotene (or of vitamins C or E) did not show this effect. Eating lots of orange and dark green foods (sweet potatoes, winter squash, beets, carrots, kale, collards, chard, and spinach, for example) can protect you from radiation-induced cancers.
~ Envision yourself and all your cells protected from damage. (One woman wrapped herself in psychic lead.)
~ Guinea pigs bombarded with radiation lived a lot longer if they ate broccoli or cabbage. All cabbage family plants - including arugula, turnips, radishes, cauliflower, mustard greens, bok choy, Brussels sprouts, broccoli d'rappe, kale, collards, and of course broccoli - protect your cells from the damaging effects of radiation.
~ Choose an image, an icon, something meaningful to you, as a focusing agent. Put your affirmations, blessings, prayers, visualizations, and healing love into it, for easy access when you need help.
~ Miso broth is the classic food for prevention of radiation damage. There’s twice the protection if a quarter-ounce/5 grams of dried kelp seaweed is added to the soup. In scientific studies, seaweed was able to neutralize radioactive isotopes in the human body. Researchers at McGill University say radioactive strontium binds to the algin in brown seaweeds to create sodium alginate, a compound easily and harmlessly excreted. Common black tea exhibited the same anti-radiation effects in several Japanese studies.
~ In Fighting Radiation and Chemical Pollutants with Foods, Herbs, and Vitamins (Vitality, 1991), Steven Schecter tells us that both black and green tea showed "radioprotective effects" whether taken before or after exposure to radiation. Among other modes of operation, tea catechins absorb radioactive isotopes and remove them from the body before they do damage. The action is similar he says, to that of sodium alginate (the "active ingredient" in kelp seaweed).
~ Eating any amount of reishii (a mushroom) reduces damage from radiation.
~ St. Joan’s/John's wort oil protects my skin from radiation damage. I use it as my only sunscreen (and I am outside a lot) and find it not only immediately effective in preventing and treating sunburn, but even more protective with continuing use over years.
~ Burdock root (Arctium lappa) removes radioactive isotopes from the body. A dose is 1-4 ounces/300-120 grams of cooked fresh root, up to a pint of infusion daily, or several large spoonfuls of vinegar (but only if made with fresh roots).
~ Dried beans, especially lentils can reverse DNA damage done by radiation. So can red clover (Trifolium pratense) and astragalus (Astragalus membranaceous) - two powerful members of the legume (bean) family.
~ Homeopathic remedies can be taken before and after exposure to radiation: Plumbum (lead) is said to help those who feel overwhelmed and in need of protection. Belladonna is used to prevent and relieve radiation burns and pains - even long after the immediate exposure.
Recipe for "Anti-Radiation Easy Meal" is on page 308 in Breast Cancer~ Breast Health! the Wise Woman Way.
~ Selenium protects DNA from radiation damage and helps prevent damage to the skin surface, too. Get plenty of selenium by eating a daily dose of 2 cups/500 ml of nettle infusion, one-half ounce/15 g kelp, 2 ounces/60 g cooked burdock root, or 1 cup/250 ml organic yogurt daily. Shellfish, green and black teas, and garlic contain significant amounts of selenium, as do many mushrooms. The best sources however are nettles (2200 mcg per 100 grams), kelp (1700 mcg/100 g), burdock (1400 mcg/100 g), catnip (Nepeta cataria), ginseng, Siberian ginseng, and astragalus.
~ In clinical trial with humans, those who took ginseng extract (Panax quinquefolium) for thirty days following exposure to radiation showed hastened recovery from injuries to their bone marrow, organs, skin, and blood cells according to Paul Bergner in The Healing Power of Ginseng, The Enlightened Person's Guide, Prima, 1996. He quotes Japanese researcher Dr M. Yonezawa as saying that "ginseng appears to be the most useful agent available for protection against radiation damage."
~ It’s important to keep yourself well nourished if you are exposed to radiation. Make it a habit to drink at least two big cups of nourishing herbal infusion daily. Nettles, red clover, and violet leaves supply generous amounts of the nutrients you need most: protein and minerals, especially potassium and zinc.

For best results, do not use capsules of the herbs mentioned in this article. Instead, cook with them (kelp, astragalus, Siberian ginseng, ginseng, reishii, and burdock), brew nourishing herbal infusions with them (nettles, red clover, astragalus, burdock, catnip, and ginseng), make mineral-rich vinegars with them (nettles, burdock, catnip, ginseng, and astragalus), or take a high-quality non-standardized tincture of them (burdock, ginseng, Siberian ginseng, astragalus).

To make a nourishing herbal infusion:
~ Put one ounce of dried herb into a quart jar; fill jar to the top with boiling water and cap tightly.
~ Strain after 4-8 hours and drink hot or cold.
~ Refrigerate what you don't drink right away; drink that within a day.
To make a vinegar:
~ Fill any size jar with fresh herb (best!!) or one quarter full of dried herb (not nearly so good).
~ Pour room temperature apple cider vinegar over the herb, filling jar to the top.
~ Cover with plastic wrap or a cork.
~ Label with date and name of plant.
~ Let sit for six weeks.
~ Decant into a pretty bottle and use to season soups, beans, and salads.
This is the Wise Woman Way the world 'round. Take good care of yourselves. Green blessings to all.

De-Clutter Plan

2011-03-04T07:00:00.000-08:00

When going through items, keep the mantra "when in doubt, throw it out" at the forefront of your mind. Challenge yourself to keep only the items you absolutely love or need (remember the rating system).

Choose one or more areas that need to be cleaned and organized, then dedicate the next four weeks to making space using this three-phase plan. If you're still having problems, see Common Obstacles to Clearing Your Clutter, below.

Phase 1: Stop, Look, Listen

Resist your impulse to dive right in; first, take a deeper look at your clutter and listen to what it's telling you.

1. Answer this question in a journal or notebook: If my environment were a reflection of what's going on in my head and in my life, what would it be saying? Write down everything that occurs to you, no matter how crazy it seems. The answers may point you in the direction of positive life changes.

2. Next, review the items in one small, cluttered area of your home (a desk, a nightstand, a corner in the living room) for 15 minutes. Using a pad of paper, rate each item on a scale from 1 to 3:
I love it and/or absolutely need it.
I'm not sure if I love it or need it.
I don't love it or need it anymore.
This will help you get a more objective perspective on your stuff and give you an idea of what will need to go.

3. Finally, write a wish list of three new things (possessions, opportunities, or experiences) you'd like to bring into your life using this question as your guide: If eliminating things from my life would make the space for something more important, what would I want? Hang your list near the bathroom mirror so you have a daily reminder of what you want to make space for.

Phase 2: Make a Plan
Before you start cleaning house, you'll need a plan to prevent future clutter and a plan for moving out existing clutter.

First, to eliminate clutter at its source, take a hard look at where it's coming from. If you have a tendency to buy too many clothes or knickknacks, say, you'll need to rethink those purchases. You might use the following question as a guide: Is this item worthy of taking up precious space in my life? To buy the item, the answer needs to be a resounding "Yes!"
Next, find a new home for categories of valuable items that you know you'll be getting rid of. For example, before you start going through closets, locate a nearby consignment shop or homeless shelter. Or find a health club, nursing home, or hair salon for those stacks of magazines.

Phase 3: Clear It Out
Now you're ready to act. Choose one area and schedule 30 minutes a day to sort through the stuff.

When you feel stuck about whether or not to keep something, ask yourself the "Is this item worthy of taking up precious space in my life?" question. Unless the answer is an absolute "Yes!" let it go.

Common Obstacles to Clearing Your Clutter
Here is advice on handling three common obstacles you may encounter while clearing out your clutter.
Procrastination
It's easy to feel overwhelmed by the task at hand. When you find yourself tempted to slip into procrastination mode, try taking tiny steps -- five minutes or less -- that will move you toward completing your project. Want to clean out a file drawer? Start with three folders. Anxious to tackle that chaotic cabinet? Focus on one shelf
.
The Paper TrailOther than certain financial and legal documents (rules vary by state), there are very few papers we need to hang onto. Yet most of us become overly attached to all kinds of information -- unused recipes stuck in a file, old magazine articles. With access to just about anything on the web, challenge yourself to let go of questionable papers.

The PastOften people avoid going through their stuff out of a fear of reliving emotional pain. There are the notes that represent dreams gone by, or the divorce papers that conjure up old wounds. But hanging onto these items keeps us attached to the past. Ask yourself, what do I need to do to complete the past and let go? Maybe it's burning old letters from a painful relationship or making a list of lessons learned from a lost job.

Your Best Body for summer

2011-02-23T17:51:00.000-08:00

Arm Exercises

An Upper-Body Boost

Your arms and shoulders take part in almost everything you'll do this summer, from carrying a cooler to the beach to playing tennis to performing Downward Facing Dog. But unless you're lugging around lots of heavy objects on a daily basis, they're probably not reaching their full potential.
To build strength, endurance, and resilience in your upper-body muscles, try the following exercises twice a week. Your newfound strength will give you a boost of confidence -- not to mention, you'll look great in a tank top

Upper Body: Pilates Chest Expansion

What it does: Strengthens the triceps and deltoids, as well as core muscles. Increases lung capacity, expands the chest, and strengthens back muscles.
How to do it: Hold a 2- to 3-pound weight in each hand. Stand with heels touching and toes pointed out about 45 degrees (don't force your feet apart beyond their natural range). Squeeze thighs together and engage the buttocks and abdominal muscles, creating one long line with the body. With your arms extended forward at shoulder height, take a deep breath, filling out the chest, and press the arms straight back as high as you can, maintaining your position. Holding your breath, turn your head left, center, right, and back to center. Exhale and lower arms. Repeat 4 to 6 times.

Upper Body: Swimming

What it does: Works the muscles of the back, deltoids, legs, and triceps. Increases shoulder stability. Engages and strengthens the core.
How to do it: Stand with feet parallel, hip-width apart. Bend over at 90 degrees (or less if this is too difficult). Keep knees slightly bent and engaged. With weights by your ears, inhale deeply and extend the left arm out straight in front of you (palm down), and the right arm behind you (palm up). Draw arms back in. Repeat on the other side. Do 4 to 8 times.

Upper Body: Active Cat

What it does: Strengthens the entire front and back of the upper body, as well as the lower back and glutes in a Vinyasa-type flow.

How to do it: Start in a modified push-up position, knees on the floor. Inhale and lift your right leg up and back, opening up the hip and working the lower back. Exhale, lowering the upper body to 3 to 5 inches above the mat. Inhale and return to push-up position, and then exhale, curling your body under and drawing your right knee into your forehead. (See next slide.) Repeat with the other leg. Alternate, doing 3 to 5 reps on each side.

Arms: Plie with Bicep Curls

What it does: Works the biceps; strengthens legs and arms together for faster results.

How to do it: Stand with legs 3 feet apart, toes rotated out, knees pointing over the toes. Hold a 2- to 3-pound weight in each hand. (For a greater challenge, increase to 5 pounds.) Engage your core and buttock muscles. Bend your knees to a challenging (but not painful) degree, keeping your spine tall and your knees aligned with your second and third toes, as you raise your hands to your collarbone. (See next slide.) Hold for 3 breaths, and return to starting position. Repeat 10 to 15 times. Do 3 sets.

Plie with Bicep Curls: Step 2

Arms: Tricep Press

What it does: Tones and develops the triceps.
How to do it: Hold a 2- to 3-pound weight in each hand. (For a greater challenge, increase to 5 pounds.) Stand with feet shoulder-width apart, bending at the hips with a flat back. Let your arms hang down, palms back. Take a breath and then exhale, pressing the arms back until they're slightly raised above the hips. (See next slide.) Repeat 10 to 15 times. Do 3 sets.

Tricep Press: Step 2

Stability-Ball Workout: Modified Push-Up

What it does: Improves upper-body strength without strain.

How to do it: Press your belly into the top of a stability ball. Extend your arms down to the floor. Position yourself on the ball so all of your torso and hips are in front of the ball and your shoulders are directly aligned above your wrists. Keep fingers pointing forward. As you inhale, bend your elbows and lower your upper body toward the floor, keeping abdominals strong. (See next slide.) On an exhale, straighten your elbows. Repeat 8 to 10 times.

Modified Push-Up: Step

Shoulders: One-Arm Row

What it does: Works the rhomboids and latissimus dorsi as well as the biceps, making it easier to pick up heavy items. Also wards off age-related loss of flexibility in the shoulder joint.
How to do it: Stand with your left side facing the front of a chair that has no arms (you can also use a bench), holding a weight in your right hand. Bend and rest your left knee on the chair, grabbing the side edge of the chair with your left hand; your right arm should extend down toward the floor. Keep your spine straight and core tight. Moving to a three count, bend the right elbow and lift the weight straight up. Slowly return to the starting position using a three count. Complete 8 to 12 reps. Switch sides and repeat with weight in left hand.

Shoulders: Overhead Press

What it does: Works the deltoids and trapezius, along with the triceps. Builds strength for overhead lifting and movements, making it easier to perform actions such as retrieving items off high shelves or powering up a tennis serve.
How to do it: Stand tall with a weight in each hand. Keeping your core tight, raise the weights until your hands are at the same level as your ears; palms facing forward and elbows pointing out. This is the starting position. Press the weights straight up to a count of three (see next slide), then lower them back to the starting position to a count of three. Do 8 to 12 reps.

Overhead Press: Step 2

Shoulders: Shrug

What it does: Builds strength and endurance in the trapezius and rhomboids, as well as in the levator scapulae. Helps prevent injuries when performing overhead actions such as lifting luggage into a bin, and makes it easier to carry heavy items for long distances.
How to do it: Stand with feet hip-distance apart, arms by your sides and weights in your hands. Keeping your body stationary, core engaged, and shoulders down, draw your shoulder blades back so they reach toward each other. Now, to a count of three, slowly lift your shoulders up toward your ears as far as you can go without compressing your neck. (See next slide.) Then lower them back to the starting position, also for a count of three. Repeat for 8 to 12 reps.

Shoulder Shrug: Step 2

check more tone Head to toe ..... coming soon

Head-To-Toe Alternative Remedies Guide

2011-02-12T20:54:00.000-08:00

Therapy: St. John's wort

Although controversy does exist, many studies suggest that St. John's wort is better than placebo and as effective as antidepressants (tricyclics and SSRIs), with fewer side effects, for mild to moderate depression only. (It is very important to distinguish these forms of depression from major depression, which tends to include a greater number of depressive symptoms and, possibly, thoughts of suicide. For major depression, prescription medications and other therapies are a must.)

Talk with your doctor if you're considering trying St. John's wort; this herb has many potential drug interactions. Also, St. John's wort must not be combined with antidepressant medications. Psychotherapy should always be included in treatment for all forms of depression.

Evidence: Randomized controlled trials, review articles, and meta-analyses. Not all studies have had favorable results.

Therapy: Relaxation techniques, Valerian rootUp to 80 percent of people with insomnia can improve their sleep by learning to relax. Sleep-promoting techniques include progressive relaxation (a process that involves tensing and then releasing each muscle group in your body), meditation, yoga, guided imagery, self-hypnosis, and biofeedback.
Valerian, a mildly sedating botanical, can help you fall asleep faster and improve the quality of your sleep. Valerian combined with lemon balm and hops has yielded positive results as well. It may take one to two weeks to feel the effects. Valerian should not be used with sleeping pills, particularly barbiturates. Limit your use to six weeks or less until long-term safety information is available.

Evidence: Relaxation: Meta-analysis, review articles, and clinical savvy. Relaxation techniques, along with other behavioral changes, are considered first-line therapy for sleeping difficulties. Valerian: Randomized controlled trials. Trials to date have been short-term; there is no scientific information about the safety of using valerian for extended periods of time.

Insomnia

Migraine HeadachesTherapy:

FeverfewFeverfew may be worth a try for many migraine sufferers, particularly those who have used prescription medications and have either not had success with them or not been able to tolerate the many side effects. Look for feverfew standardized to contain at least 0.2 percent parthenolide, the active component thought to be responsible for reducing migraines and their symptoms. (The potency of feverfew varies tremendously from product to product, depending on where the herb was grown.)

Evidence: Randomized controlled trials and case reports. Several studies comparing feverfew with placebo have shown benefit in reducing the number of migraines over time and the symptoms associated with each headache.

Alcoholism, Smoking, and Other Addictions

Therapy: Acupuncture

Acupuncture for addictions may be most effective when combined with behavioral modification and, at times, medication. Endorphins released during acupuncture treatments may help reduce cravings and withdrawal symptoms. Auricular (ear) acupuncture may be particularly useful for narcotics and cocaine addiction.

Evidence: Consensus statement. Two subsequent review articles, however, concluded that there was no difference between real and sham acupuncture, in which needles are applied randomly. My bottom line: Acupuncture seems effective, and it can't hurt.

Alzheimer's DiseaseTherapy: Ginkgo biloba

Some experts feel that ginkgo is an excellent alternative to medication because it appears to have fewer side effects and costs less. While there are flaws to some of the research and not all trials have reached a positive conclusion, the evidence that ginkgo may improve thinking and memory in people with Alzheimer's has been highly promising.

Ginkgo is best if taken at the early stages of Alzheimer's. It may also be considered as a preventive measure if you have a family history of the disease. Ginkgo should not be used if you take a blood thinner (like warfarin) or a class of antidepressants called monoamine oxidase inhibitors (MAOIs).

Evidence: More than 40 randomized controlled trials -- even some comparing ginkgo with standard medications -- and several review articles.

AsthmaTherapy: Omega-3 fatty acidsEarly studies suggest that taking fish oil or alpha-linolenic acid may help ease asthma symptoms and improve lung function. I recommend dietary sources of omega-3s: eat fish, walnuts, and flaxseed while decreasing foods rich in omega-6s (e.g., meat, egg yolks, and certain oils) and trans-fatty acids. Use dietary measures as part of a comprehensive plan, including medication and breathing exercises.

Evidence: Epidemiologic, small randomized controlled trials, and review articles.

High Blood PressureTherapy: MeditationResearch shows that regular meditation practice can help lower blood pressure and keep it down. Biofeedback, qi gong, massage, and self-hypnosis have also been shown to help treat high blood pressure. Be sure to eat foods rich in calcium, magnesium, and potassium as well.

Evidence: Randomized controlled trials and meta-analyses. Many (but not all) studies have shown positive results.

High Cholesterol
Therapy: Soy, fiberBoth soy and soluble fiber are essential for lowering cholesterol. The American Heart Association recommends consuming at least 25 grams of soy protein per day (if you have a high risk of breast cancer, talk with your doctor first). Aim for at least 25-30 grams of fiber per day and eat plenty of fruits, vegetables, whole grains, and nuts.

Natural Mood Boosters

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If you're having a hard time finding something to be happy about this winter, consider these gentle mood lifters. Talk to your health care practitioner before using new remedies.

St. John's Wort (Hypericum perforatum) How it works: Shown in studies to ease depression, St. John's wort may also be helpful for seasonal affective disorder.

What to do: Try St. John's wort in tincture or capsule form; for depression, be sure you're working with a health-care professional. St. John's wort may interact with certain drugs; discuss with your doctor.

Lemon Balm (Melissa officinalis) How it works: This member of the mint family is both calming and uplifting, making it useful for easing day-to-day stress, insomnia, and the winter blues.

What to do: Lemon balm is delicious in tea form; pour boiling water over fresh or dried leaves, let steep for 20 minutes. Drink a few cups daily. Or combine lemon balm with oat tops.

Lemon Balm (Melissa officinalis) How it works: This member of the mint family is both calming and uplifting, making it useful for easing day-to-day stress, insomnia, and the winter blues.

What to do: Lemon balm is delicious in tea form; pour boiling water over fresh or dried leaves, let steep for 20 minutes. Drink a few cups daily. Or combine lemon balm with oat tops.

Oat Tops (Avena sativa) How it works: The milky tops of the oat plant, which contain B vitamins and minerals, can soothe stress and boost moods.

What to do: Makes a wonderful tea; follow instructions for lemon balm, above. Also works as a mood- and skin-soothing bath; brew a strong tea and add to water.

Hawthorn (Crataegus oxyacantha) How it works: Though mainly studied as a heart-health herb, hawthorn can help to ease broken hearts, too, along with mild depression and anxiety.

What to do: Hawthorn is available in tincture and capsule form, but it also makes a delicious tea. Simmer the berries for 20 minutes; strain and drink

BATH TREATS -Feel Recharged and Revitalized- Take a Contrast Shower

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Hot-cold hydrotherapy, practiced by the Finns for the past 2,000 years, is believed to strengthen immunity, increase circulation, and have a stimulating effect on the body. Although the ancient ritual did not involve a shower -- or modern plumbing for that matter -- you probably don't have immediate access to a sauna and a snowbank, so this will do. After showering, turn the knob to as cold as you can stand it for 30 seconds, switch back to warm, and end on cold. Get your nape, back, and chest. Repeat two or three times

BATH TREATS

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After a long day, a warm bath sets the stage for a peaceful, restorative night's sleep by signaling your body that it's time to rest. Enhance your experience by stocking your shelves with indulgent bath products. After soaking, wrap yourself in a comfortable robe and cozy slippers for a truly soothing evening ritual.

Leave the bubbles to the playground set and bathe in luxury with these spa-inspired finds:

Origins Nourishing Oil for Body and MassagePart of Origins' 100 percent organic line, this blend of nine fragrant oils adds moisture to a bath.

Davies Gate Bath Fizz PopWhen this fizzy bath bomb dissolves, it reveals a hidden pillow of moisturizing body oil.

Nomine Candles Primavera Soy CandleAn essential oil candle from Nomine fills a room with scents of lavender, lemongrass, and lime.

Oasia Bath Spa PouchThis silken pouch infuses baths with antioxidant green tea, soothing salts, and a heavenly lavender-verbena aroma.

Blissoma Bath Salts in Citrus EucalyptusIts muscle-soothing powers come from a blend of Epsom, Dead Sea, and dendritic salts.

Surce: Body+Soul

Did you know You can make all this with natural ingredients, your favorite scents ?

Hmm, I can show you how.Sign up for upcoming classes. For more questions email me

@ tobioinc@gmail.com

WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning

2011-01-24T11:28:00.000-08:00

WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning: " Day 7, Sunday: Green Your Cleaning Swap Out Toxic Cleaners Many household cleaners are loaded with synthetic chemicals shown to ..."

Day 7, Sunday: Green Your Cleaning

2011-01-24T11:27:00.000-08:00

Day 7, Sunday: Green Your Cleaning

Swap Out Toxic Cleaners

Many household cleaners are loaded with synthetic chemicals shown to pollute indoor air and harm your health. But you don't need to purchase all new products to detox your home -- just whip up your own cleaners using vinegar and water (great for cleaning surfaces, especially glass), and baking soda for scrubbing sinks, stoves, and tubs.

Deal with Stress Triggers

Look over your stress log and make a note of any patterns or repeated offenders. To stop those stressors from setting off tension and anger, pick a phrase to repeat whenever you're faced with your top triggers.

"Choose something to say that has a special meaning to you, but don't include any negative words," says mind-body expert Kate Hanley, author of "The Anywhere, Anytime Chill Guide." "You could say 'Peace,' and repeat it silently with each exhale. Or something like 'Everything is okay,' which is more plain-language but still soothing."

Today's Meal Plan

It's the last day of your five or six small meals plan; tomorrow, you can return to a more traditional (but still healthy) eating schedule if you'd like.

Today's Recipe
Divide each serving of this recipe salmon and lentils recipe into two to make mini meals for this week, or have the salmon for lunch and set the lentils and veggies aside for later.

Wild Salmon with Lentils Recipe

Ingredients

Serves 4

1 medium red onion, diced
1 carrot, peeled and diced
1 stalk celery, diced
1 bay leaf
1 cup green lentils
Kosher salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 tablespoon fresh lemon juice
3 cups baby arugula (1 1/2 oz.)
4 6-oz. fillets wild salmon, skinless

Directions

In a medium pot, bring onion, carrot, celery, bay leaf, and lentils to a boil. Reduce to a simmer and cook until lentils are tender, about 25 minutes. Drain. Season with salt and pepper. Add olive oil and lemon juice. Stir in arugula and cover to keep warm. Meanwhile, heat oven to 375 degrees. Arrange fillets in a baking dish. Drizzle with olive oil and season with salt and pepper. Cover with foil and bake until cooked through, about 16 to 18 minutes. Serve with lentils and squeeze with lemon juice.

Today's Fitness Rx

Give it all you've got today: a full sequence of both Yoga Release and Back Strengthening moves, plus 30 continuous minutes of walking. How do you feel after a full week of daily exercise? Share your experience with others in our community.

WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...

2011-01-24T11:19:00.000-08:00

WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...: "Day 6, Saturday: Seek Healthy RewardsTreat YourselfFor a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such a..."

Day 6, Saturday: Seek Healthy Rewards Treat Yourself For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Read more at Wholeliving.com: Whole Living Action Plan 2011, Week 1: Pare Down and Purify

2011-01-24T11:18:00.000-08:00

Day 6, Saturday: Seek Healthy Rewards

Treat Yourself

For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Or Reki Energy Healing session. I AM REIKI MASTER/ TEACHER . Would be happy to help.

Weed Out Your Schedule

"Overbooking yourself is a major stressor," says mind-body expert Kate Hanley, founder of msmindbody.com. Review your schedule for the next week, and eliminate one commitment that you no longer find essential or fulfilling

Clear Your Clutter

Spend 1 to 3 hours tackling problem areas in your home (clothes on the floor, a crowded closet, jammed-up drawers). Give away or donate any items you no longer need or want. Moving forward, devote 10 minutes daily to decluttering your living space.

Today's Meal Plan

Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens.

Today's Recipe
Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

Today's Fitness Rx

Again today, double up on your stretching and strength training: Make time for both your Yoga Release and Back Strengthening Routines. Finish (or start) the day strong with a 25-minute walk.

WELLNESS FAIRY: Day 5, Friday: Assess Your Health

2011-01-24T11:10:00.001-08:00

WELLNESS FAIRY: Day 5, Friday: Assess Your Health: "Day 5, Friday: Assess Your HealthCheck InYou're wrapping up your first week of the Action Plan, but first you have to make it through the w..."

Day 5, Friday: Assess Your Health

2011-01-24T11:10:00.000-08:00

Day 5, Friday: Assess Your Health

Check In

You're wrapping up your first week of the Action Plan, but first you have to make it through the weekend. Today, assess your energy level, mood, and overall health since you started cleansing. Do you feel energized or sleepy? Fired up or frustrated?

"Food sensitivities can lead to lots of different problems -- like brain fog, anxiety, insomnia, digestive issues, and congestion -- so make a note if any of those symptoms seem to have improved," advises naturopathic physician Brooke Kalanick. And above all, don't judge whatever it is you do feel. Realize that a big change like this one can affect mind and body across the board.

Ease Your Commute

On your drive (or ride) to work, turn on some soothing music -- or just sit in silence. When you come to a stop, use that moment of stillness to take a few slow, deep breaths. If you travel by public transportation, act as a "human tape recorder" by tuning into all the sounds around you, suggests mind-body expert Kate Hanley. "Because we tend to home in on just one sound, reversing the way we listen can give our brains a break and leave us more refreshed," she explains.

Catch Yourself Complaining

And stop! Ask yourself what's really causing your rant -- do you feel stuck? Resentful? The idea isn't to bury your feelings, but to get at the heart of what's bothering you most, and keep yourself from perpetuating a story rather than a solution to change whatever it is that's bothering you.

Today's Meal Plan

Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens. It might also be an apple with almond butter or a smoothie.

Today's Recipe
Try this delicious almond and chicken soup with sweet potato, collards, and ginger.

Sweet potato and almond butter give this soup a creamy, decadent texture.

Ingredients

Serves 4

4 cups chicken stock
1/2 yellow onion, diced
1 minced garlic clove
1 large sweet potato, peeled and diced (2 cups)
8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
1/2 cup smooth almond butter
1 cup collard leaves, coarsely chopped
2 tablespoons minced fresh ginger
Coarse salt and freshly ground black pepper
1 lime, cut into wedges

Directions

Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
Ladle the soup into bowls, and squeeze with lime wedge.

Today's Fitness Rx

Today, double up on your stretching and strength training: Make time for both your Yoga Release and Back Strengthening Routines. Finish (or start) the day strong with a 20-minute walk.

Day 4, Thursday: Cultivate a Routine

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Day 4, Thursday: Cultivate a Routine

Segue into Sleep

Now that you're hitting the sack 30 minutes earlier, start cultivating a bedtime routine that will set you up for sounder slumber. Use that half hour to unwind with a book, a bath, simple stretching, or any activity that helps you mellow out.

Opt Out of Office Gossip

Joining in a water-cooler gab session can get you fired up in the moment -- but may leave you feeling lousy later on, says Kate Hanley, author of "The Anywhere, Anytime Chill Guide."
"If people are trying to lure you into dishing the dirt, quickly touch your hand to your heart and ask yourself if this is something you really want to spend your time on," she suggests. "In most cases, the answers is probably 'no.'" So when the buzz starts, bow out, disengage, or at the very least, keep your opinions quiet.

Dissolve Tension with Breathing

Starting today, make a habit of taking five deep breaths each time you feel yourself tensing up or losing your cool. "As you inhale, imagine the air filling you up like a glass of water, filling in all the spaces in your torso," suggests Hanley. Upon exhaling, visualize yourself physically letting go of your stress, anger, and anxiety. Repeat as often as needed.

Find Some Quiet

When you get home from work, try to keep your surroundings as quiet as possible. "Home is where we relax and recharge," says Hanley. "If it's constantly buzzing with noise -- whether it's TV or kids screaming or dishwashers running -- we're going to be overstimulated." For more soothing sounds, turn on a fan, fountain, or mellow music.

Today's Meal Plan

Lentils with Ginger, Golden Beets, and Herbs

Today's Fitness Rx

Add five more minutes to your daily walk -- for 20 minutes total today -- and repeat the Back Strengthening moves you first practiced on Tuesday.

Day 3, Wednesday:

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Day 3, Wednesday: Take Notes

Start a Stress Log

For the rest of the week, keep your journal on hand and make a quick note each time something or someone stresses you out. Notice when your muscles tighten, your heartbeat speeds up, or your breath quickens, and try to identify the source of your stress response

Sip Smart

Drinking hot water with lemon helps stimulate your digestive system and promote cleansing, says naturopathic physician Brooke Kalanick, author of "Ultimate You." It also gives you something steamy to sip in lieu of your habitual latte. For more healthy hydration, brew a cup of ginger tea, green tea, or caffeine-free chai.

Push Up Your Bedtime

Sack out even earlier tonight: 10 minutes before last night's bedtime, 20 minutes before Monday's. If you're still not logging at least seven hours per night, move up your bedtime even further -- or make it your goal to get there, gradually, by week's end.

Today's Meal Plan

Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens. It might also be a small serving of gluten-free buckwheat noodles or black beans.

Today's Recipe
Prepare a fresh fruit salad with applesauce-sweetened tahini and coconut flakes.

Today's Fitness Rx

Day 2, Tuesday:

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Adapt and Adjust

Banish Bad Vibes

If there's a coworker you can't stand, don't let your temper get the best of you. Rather than lashing out whenever your colleague's behavior interrupts or otherwise upsets your day, try taking a deep breath and repeating a simple mantra, such as "Everybody's doing the best she can."

Next: Get Your Questions Answered

Check In with Your Body

Notice if your energy's flagging or you're constantly hungry. "Going low on protein can be tough on some people," notes naturopathic doctor and acupuncturist Brooke Kalanick. "So if you're feeling shaky or exceptionally hungry, feel free to add in some organic free-range chicken or wild-caught fish." And a handful of walnuts or almonds can go a long way.

Get More Sleep

If you're not already getting seven to eight hours of shut-eye each night, move up your lights-out time each day by 10 minutes, starting tonight. You'll be getting an extra hour of sleep by week's end!

Today's Meal Plan

Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens. It might also be an apple with 2 teaspoons almond butter or a bowl of vegetable soup.

Today's Recipe
Whip up an antioxidant-rich smoothie made with frozen berries and unsweetened pomegranate juice.

Antioxidant Smoothie

Unsweetened pomegranate juice blended with mixed berries makes a refreshing and detoxifying frozen drink.

Ingredients

Serves 2

2 cups mixed frozen berries (9 ounces)
1 cup unsweetened pomegranate juice
1 cup water

Directions

Combine all ingredients in a blender and mix until smooth.

Fitness Rx: Strengthen Your Back

Mix up your stretching routine with our sequence of back strengtheners. Walk for 10 minutes straight again today.

Get the Back-Strengthening Moves- Yoga

Action Plan Recipes: Full Nutrition Info

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Day 1, Monday: Simplify and Cleanse

Action Plan Recipes: Full Nutrition Info

The recipes designed for the Whole Living Action Plan 28-Day Challenge focus on clean, wholesome, nutrient-rich foods. Chef Louisa Shafia and food editor Shira Bocar created these meals to help purify and fortify your body as you ramp up your fitness and mind-body wellness all month long.
Here is a nutritional breakdown for the recipes published in the January/February issue of Whole Living magazine.
Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber

Day 1, Monday: Simplify and Cleanse

Ditch Common Allergens

"These dishes are satisfying and hearty but also gentle on your body," Shaifia says of her detox meal plan. Mix and match the Week 1 recipes provided here, or make your own using the following elimination guidelines.

Foods to Avoid
+ Added sugar
+ Processed foods or beverages
+ Alcohol
+ Caffeine
+ Wheat/gluten
+ Eggs
+ Dairy
+ Peanut products
+ Fruit juices (very high in sugar)
+ Soy, including soy sauce
+ Corn

Add Mindfulness to Your Meals

Each time you sit down to eat today, take at least 20 minutes to savor your food. Fully experience its flavor, aroma, and texture, chewing slowly and stopping when you're satisfied but not quite full.

Ask Dr. Brooke: Detox Q&A in the Community

Next: Tune Out

To round out your detox efforts -- and give your brain a break -- try a partial media fast. Keep your TV switched off, and limit your online time.

Cat/Cow 1

Cat. The following yoga routine was designed to be performed during Week 1 of the Whole Living Action Plan on Monday, Wednesday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow." "The twists and bends in this series massage the low back and kidneys, enhancing the detox."

Start with Cat/Cow pose: Get on all fours, with hands below shoulders, knees under hips. Exhale and round your back, pressing navel toward spine. Next, arch your back as you inhale (next image). Do 8 to 10 times.

Cow

Extended Puppy

From all fours, exhale and press your heart toward the floor, lifting your hips and elongating the spine. Hold for 5 breaths.

Forward Bend

With feet 4 to 6 inches apart, drape your torso over your knees and let your head relax. Hold for 5 breaths, then roll up.

Downward Dog

Start on all fours, with hands under your shoulders. Curl your toes, take a breath, and, as you exhale, press into your hands, lifting your hips back. Holding the pose, keep your spine straight (bending your knees if need be) and your weight resting evenly between the legs and arms.

Back-Strengthening Routine

Seated Twist 1

The following back strengtheners were designed to be performed during Week 1 of the Whole Living Action Plan on Tuesday, Thursday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow."

For this seated twist, sit on the floor and bring both legs over to the left, knees bent. Keeping your spine straight, take a deep breath, then exhale and twist to the right, reaching your left hand across your right knee and your right arm around the back of your waist. Look straight ahead or over your right shoulder. Hold for 5 breaths and repeat on the other side.

Back-Strengthening Routine

Seated Twist 2

Back-Strengthening Routine

Basic Bridge

Lie on your back with knees bent and feet firmly on the floor. Extend your arms down by your sides and relax your neck. On an exhale, lift your hips off the floor, forming a diagonal line from knees to shoulders. Hold for 5 breaths

Back-Strengthening Routine

Knee Sway 1

Lie on your belly with knees bent. Rest forehead on hands. On an exhale, drop the lower legs to the left, keeping hips in contact with the floor. Hold for an inhale and return to center. Alternate side to side. Repeat 10 times.

Back-Strengthening Routine

Sphinx Squeeze

Lying on your belly, reach through your legs and feet, feeling yourself grow long through the tailbone. Lift up onto your elbows and forearms, palms flat. Take a deep breath, reaching up and out with your upper torso, creating a mild backbend. Gently draw up on the low belly to help support and protect your back. Isometrically squeeze the forearms towards each other. Hold for 30 seconds and release.

Action Plan, Week 1: Detox Recipes

Millet Bowl with Black Beans and Vegetables

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.

Ingredients

Serves 2

MILLET
1/4 cup millet
One 15-ounce can black beans, drained and rinsed
2 tablespoons minced fresh ginger
Kosher salt
1 cup water
VEGETABLES
4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
1 medium carrot, peeled and cut into 1/4-inch-thick rounds
2 baby bok choy, halved
1/2 cup shredded red cabbage
1 scallion, thinly sliced
Freshly ground black pepper
2 tablespoons toasted sunflower seeds
DRESSING
3 tablespoons extra-virgin olive oil
3 tablespoons apple-cider vinegar

Directions

Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.

Fresh Fruit with Applesauce-Sweetened Tahini

Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.

Ingredients

Serves 4

1/4 cup tahini
1/2 cup unsweetened applesauce
1 tablespoon honey
2 tablespoons water
4 cups sliced fruit, such as mango, black grapes, plums, and citrus
1/4 cup toasted, unsweetened coconut flakes

Directions

Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.

Lentils with Ginger, Golden Beets, and Herbs

Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals.

Ingredients

Serves 6

1 pound (about 6 medium) trimmed golden or red beets
1/2 cup water
1 teaspoon coarse salt
1 tablespoon plus 1 teaspoon extra-virgin olive oil
3/4 cup (6 ounces) dried lentils, such as French green or black beluga
6 thin slices fresh ginger plus 1 teaspoon finely grated
1/4 medium red onion, finely diced (1/2 cup)
2 tablespoons red-wine vinegar
2 teaspoons honey
1 1/2 teaspoons whole coriander seeds, toasted and ground, or 1 teaspoon ground
Freshly ground pepper
1/4 cup coarsely chopped fresh mint, plus leaves for garnish
2 tablespoons coarsely chopped fresh cilantro, plus leaves for garnish

Directions

Preheat oven to 375 degrees. Place beets, water, and 1/4 teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a small knife, 45 to 55 minutes. Let stand until cool enough to handle. Peel and quarter beets, and place in a small bowl. Toss with 1 teaspoon oil.
Combine lentils and sliced ginger in a medium saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in 1/2 teaspoon salt.
Combine remaining teaspoon salt and the grated ginger, onion, vinegar, and honey, and let stand for 15 minutes. Whisk in remaining tablespoon oil and the coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herbs, and serve immediately.

Almond Chicken Soup

Sweet potato and almond butter give this soup a creamy, decadent texture.

Ingredients

Serves 4

4 cups chicken stock
1/2 yellow onion, diced
1 minced garlic clove
1 large sweet potato, peeled and diced (2 cups)
8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
1/2 cup smooth almond butter
1 cup collard leaves, coarsely chopped
2 tablespoons minced fresh ginger
Coarse salt and freshly ground black pepper
1 lime, cut into wedges

Directions

Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
Ladle the soup into bowls, and squeeze with lime wedge.

Avocado and Lime

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

Wild Salmon with Lentils and Arugula

Vitamin D-rich foods, like salmon, tuna, egg yolks, and fortified dairy, play a key role in beating the winter blues.

Quinoa Salad With Toasted Almonds

Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets.

368 calories; 11 g protein; 19 g fat; 44 g carb; 7 g fiber.

Prep: 15 minutes
Total: 35 minutes

Ingredients

Makes 2 Servings

1/4 cup slivered almonds
1/2 cup (3 ounces) quinoa
4 teaspoons olive oil
1 yellow bell pepper, ribs and seeds discarded, cut into 1/2-inch chunks
2 garlic cloves, minced
2 scallions, thinly sliced
1/8 teaspoon red-pepper flakes
1 teaspoon chopped fresh thyme, plus more for garnish (optional)
1/4 teaspoon coarse salt
1 medium zucchini, halved lengthwise and sliced 1/2-inch thick
1 large celery stalk, diced
1 lime, halved

Directions

Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.
In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add yellow pepper, garlic, scallions, and red-pepper flakes; cook until the pepper is crisp-tender, about 5 minutes.
Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt. Bring to a boil, reduce to a simmer, cover, and cook 7 minutes. Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove the saucepan from heat.
Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork. Cool to room temperature before packing into two containers and refrigerating. When ready to eat, squeeze lime over salad, if desired. Serve with additional lime wedge and thyme, if desired.

Four Weeks to Your Best Self

2011-01-24T09:00:00.000-08:00

Four Weeks to Your Best Self

Change Your Life This Month!

If you've been eating, drinking, and being a little too merry, have we got the cure for you! Break out of your post-holiday stupor with our annual Whole Living Action Plan, a 28-day jump-start on a year of total mind and body wellness.

WEEK 1.

Before your plan begins, start your day with hot water and fresh lemon juice. This can aid in the detoxification process you'll be following in the coming week. Make sure to drink at least 8 glasses of water a day. If you're a coffee drinker, start to wean off; swap one cup out for green or white tea.

Check Out Your Kitchen

What foods can you share, give away, or toss that aren't part of the plan? (Hint: Most processed foods fall into this category.) What foods will tempt you and make it hard for you to stick to the plan (read: candy, cookies, soda)?

How fresh are your cooking oils and spices? If you don't remember when you purchased them, now's a good time to upgrade to fresher, healthier options. Remember, these changes aren't just for the next four weeks, but will hopefully become healthy habits for life.

Shop for Food

Block out at least an hour (you don't want to be rushed) today to go to the grocery store with your Action Plan shopping list and purchase the things you'll want to have on hand, such as fresh fruits and vegetables, extra virgin olive oil, and organic, lean proteins. Because you'll be emphasizing fresh foods, you only need to shop for a few days at a time.

Next: Plan Shopping Lists: Weeks 1 and 2

This list contains everything you need to make the 14 daily recipes from Weeks 1 and 2 of the Whole Living Action Plan; these are also the core ingredients of a cleansing detox meal plan free of common allergens and processed foods.
The following ingredients will make only the one featured recipe for each day. Refer to the Detox Dos and Don'ts list and the additional options in the Detox Recipes gallery for help choosing more foods and supplementing your shopping list.

(For Weeks 3 and 4, you have more freedom with what you can eat and are encouraged to create your own healthy meal plan.)

Week 1

Animal ProteinBoneless, skinless chicken breast, 8 oz.
Wild skinless salmon fillets, 4 6-oz.
ProduceBaby arugula, 3 cups (11/2 oz.)
Collard leaves, 1 cup
Baby bok choy, 2 heads
Red cabbage, 1 small head
Shiitake mushrooms, 2 oz. (about 4)
Carrots, 2 medium
Celery, 1 stalk
Scallion, 1
Golden or red beets, 1 pound (about 6 medium)
Sweet potato, 1 large
Red onions, 2 medium
Yellow onion, 1/2
Garlic 1 clove
Fresh ginger, 1 3-inch piece
Fruit, such as mango, grapes, plums, and citrus, 4 cups sliced
Avocado, 1
Lime, 1
Lemon, 1
Fresh mint, 1/4 cup chopped, plus leaves for garnish
Fresh cilantro, 2 tablespoons chopped, plus leaves for garnish
Frozen ItemsFrozen mixed berries, 2 cups (9 oz.)
Grains, Legumes, and SeedsMillet, 1/4 cup
Black beans, one 15-oz. can
Dried lentils (such as French green or black beluga), 6 oz. (3/4 cup)
Green lentils, 1 cup
Sunflower seeds, 2 tablespoons
Pantry ItemsLow-sodium chicken stock, 4 cups
Pomegranate juice, 1 cup unsweetened
Almond butter, 1/2 cup
Applesauce, 1/2 cup unsweetened
Coconut flakes, 1/4 cup unsweetened
Tahini, 1/4 cup
Honey, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 6 tablespoons plus 2 teaspoons
Apple-cider vinegar, 3 tablespoons
Red-wine vinegar, 2 tablespoons
Dried Herbs and SpicesBay leaf, 1
Coriander seeds, 11/2 teaspoons whole seeds or 1 teaspoon ground
Freshly ground black pepper
Coarse salt

Next: Get the Right Gear

In the coming weeks, you'll be challenging yourself with new strength training and cardiovascular exercises. Our routines are perfect for beginners and don't require any technical equipment, but you should have clothing you feel comfortable moving around in, and a decent pair of sneakers.
Unless you plan on sticking to the treadmill all month, a few outfits you can wear on chilly winter walks and jogs will come in handy, as well. A pair of three- to five-pound hand weights is used for some Action Plan moves, or you can use full water bottles.

Next: Find an At-Home Sanctuary

Size up your home and select a quiet space that feels ideal for practicing meditation, yoga, deep breathing, and other stress-reducing techniques.
If you can't give up an entire room to a stress-relief practice, try making one corner more peaceful by setting up cushions, candles, and other objects that bring you comfort and calm.

Next: Ready, Set, Action Plan: Weekend Prep Days

Cut Out More Caffeine

On Sunday -- the second and final day of detox prep -- go a little further and swap out another cup of coffee for herbal or green tea. Take notice of (and start to avoid) other sources of caffeine in your diet, such as soda and chocolate. Trust us, this will help transition you into the no-caffeine zone ahead!

Next: Think Ahead

When it comes to doing the Whole Living Action Plan, a little prep goes a long way. Don't let yourself get caught with no detox-friendly foods on hand and ready to eat.
Cook up some brown rice to keep in the fridge for meals, wash and ready fruits and veggies, and keep some nuts on hand for when you get hungry.

Get Some Sleep

Starting a new health regimen (let alone a detox) is hard to do when you're tired. Make sure you get plenty of shut-eye tonight; maybe even take a delicious midday nap. Tomorrow's the first day of the rest of your life

10 Best Cold and Flu Fighters

2010-12-10T16:34:00.000-08:00

More than a billion colds wallop the United States every year, setting off a storm of sneezes, sniffles, aches, and pains. The flu, meanwhile, waylays tens of millions of Americans with fever and fatigue each winter. Although it's nearly impossible to escape exposure, you can take steps to stop those dreaded viruses from knocking you out this season. First, make sure you are doing these three things:

1. Build up your immune defenses with a plant-based diet high in vitamin C (think kiwi, citrus, and broccoli), stay hydrated and drink green or black tea, both shown to aid the immune system.

2. Become slightly germ-obsessed, at least for the winter months. Wash your hands and wipe down kitchen and office surfaces as often as you can.

3. Be sure to get plenty of rest and relaxation; chronic stress and sleep deprivation are both known to wear

down your immunity.

Then, when a cold or flu does strike, act fast. No matter what you use as treatment, start taking it right away, as viruses duplicate within the first 48 hours of symptoms. Here, our experts list their choices for the best ways to keep colds and flu at bay. All are available at natural-foods stores; a few you might already have in your kitchen.

ExpertsDr. David Rakel, director of the University of Wisconsin integrative medicine program; Dr. Tieraona Low Dog, director of education for the University of Arizona's program in integrative medicine; Steve Gomberg, a Los Angeles-based herbalist, acupuncturist, and nutritionist

1. Echinacea

Antiviral and antibacterial, the traditional Native American remedy contains polysaccharides that can raise levels of infection-fighting white blood cells, among other functions. To reap those benefits, Low Dog recommends getting 3 grams of Echinacea purpurea (a well-studied species) daily when you're sick, reducing the dose as you start to feel better. "The only people who should be careful about dosage are those who have severe allergies to the aster family of plants," she says. "There's clear controversy over echinacea, but I've used it in my practice for 25 years and found it very effective when taken correctly." In fact, a recent meta-analysis in Lancet Infectious Diseases came out in favor of using the herb.

2. AstragalusA member of the pea family, this root can be stirred into soups to bolster your immune system during cold and flu season. If you feel a cold coming on, Rakel recommends taking 2 to 6 grams of astragalus in capsule form daily. "It seems to work mainly through antiviral properties and appears to have a beneficial influence on T-cell activity, which is one of the important immune modulators," he says. Indeed, a 2006 study from Phytotherapy Research found that astragalus triggered even more activity in one class of T-cells than echinacea when given to a group of 16 healthy adults.

3. Yin Chiao

At the first sign of sickness, practitioners of Traditional Chinese Medicine often prescribe a formula that contains nine cold- and flu-countering herbs. Yin chiao (also spelled qiao) blends commonplace botanicals like licorice (said to heal sore throats and suppress coughs) and peppermint (known to relieve stuffiness) with lesser-known herbs like schizonepeta and reed rhizome. "It's especially helpful for colds that have sore throat as a predominant symptom, says Gomberg. Try taking 60 drops of the tincture in water every two or three hours for the first two or three days of a cold; for tablets, check the dosage on the box and take frequently.

4. Garlic

A 2001 study discovered that participants who popped a garlic supplement daily from November to February were less likely to get colds than those who took a placebo. But Low Dog suggests going for the fresh herb, both in preventing and banishing colds. "Crushing up a clove, mixing it with olive oil and lemon juice, and putting it on your salad is something easy for people to do every day," she says. When you're sick, Gomberg recommends downing at least three cloves of garlic daily. Besides salad dressing, try mashing up a clove and spreading it on toast; eating a few sprigs of parsley afterward will help stave off garlic breath.

5. Elderberry

So sweet it's sometimes used in jams and lemonades, elderberry is packed with quercetin (an antioxidant with antihistamine and anti-inflammatory properties). This native European, Asian, and North American plant may also help activate the immune system, according to a 2001 study from Jerusalem's Hadassah University Hospital. The extract tested is Sambucol, a black elderberry syrup recommended by Low Dog. "It tastes great, and it's easy to get kids to take," she says. "The research suggests that if you take 1 to 2 teaspoons four times daily for three to four days when feeling sick, it can shorten the severity and duration of the flu." Sipping elderberry tea can also soothe flu symptoms, adds Gomberg.

6. Andrographis

Long used in traditional Indian and Chinese medicine, this herb revs up the activity of natural killer cells (the immune system's first line of defense against infection). And when paired with Siberian ginseng (also known as eleuthero), andrographis may attack the flu more effectively than some antiviral drugs. "Andrographis is one of the natural cold and flu remedies with the most promising scientific evidence for its efficacy," says Rakel, who recommends taking 400 mg three times daily as soon as your symptoms appear.

7. Ginger

So far, most ginger research has focused on the herb's ability to tame nausea in pregnant women, post-op patients, and motion-sickness-prone travelers. But the pungent root can also act as an antihistamine and decongestant, two cold-easing effects embraced by Chinese herbalists for millennia. Tossing some fresh, chopped ginger into your stir-fry or soup can lessen cold symptoms, as can making a strong cup of ginger tea. Try the following simple tea recipe from Low Dog: Shave the skin from a piece of fresh ginger, cut off about 2 inches, then slice it up and drop it into 2 cups of water. Simmer the mixture for about 20 minutes (uncovered), pour it into a tea mug, add a tablespoon of honey and juice fresh-squeezed from half a lemon, and drink it down. "Ginger is perfect when you are really congested or you've got the chills," says Low Dog. "The only time I would not use it is when someone's throat is really red and inflamed, such as in the case of strep."

8. Olive Leaf Extract

Heart-healthy olive oil isn't the only gift bestowed by the Mediterranean's most treasured trees. Anti-inflammatory and antimicrobial, olive leaf extract interacts with the protein in cold and flu virus particles to halt infection, according to a report published in Alternative Medicine Review last March. Although it's available in capsule form, Low Dog likes the versatile, easy-to-use liquid extract. "If you put three to five drops in warm water, it makes a great gargle for sore throat," she notes.

9. Oscillococcinum

As with any type of homeopathic medicine, oscillococcinum aims to restore health by delivering a highly diluted dose of a substance that produces symptoms characteristic of the illness being treated. Here, that substance is extract of muscovy duck heart and liver, identified by homeopaths as reservoirs of the influenza virus. A 1998 study from the British Homeopathic Journal gave either oscillococcinum or a placebo to 372 patients with the flu, finding that the remedy both lessened their symptoms and shortened the duration of sickness. If you're intrigued by the "like cures like" approach to wellness, Gomberg recommends using one or two tubes of oscillococcinum once or twice weekly for the flu, in combination with other immune-enhancing supplements (such as echinacea or elderberry).

10. Medicinal mushrooms

Chinese and Japanese healers have understood the magic of mushrooms for centuries, using shiitake, reishi, maitake, and others to both prevent and treat a variety of ailments. Western researchers have yet to explore medicinal mushrooms' impact on colds or flu, but several studies have shown that certain friendly fungi can stimulate immune function. Medicinal-mushroom blends, available at natural-foods stores, can be taken for illness prevention, says Gomberg; start early in the season for best results, and follow package instructions. And reishi mushrooms may help treat acute cold symptoms, he adds.

From Body+Soul

Natural Cough Control Tea Recipe

2010-12-10T16:18:00.000-08:00

Sizing up 25 studies on over-the-counter cough medicine, a recent research review published in "The Cochrane Library" determined that there's no good evidence for or against the effectiveness of formulas such as Robitussin and Mucinex.

For natural, reliable cough relief, try a tea recipe recommended by Tieraona Low Dog, M.D., director of education at the University of Arizona's Program in Integrative Medicine. It features thyme, which alleviates chest congestion and supports respiratory function, along with throat-soothing honey, sage, and vitamin-C-rich lemon.

Cough-Control Tea1. Pour hot water over 2 teaspoons organic lemon rinds, 1 teaspoon sage, and 1/2 teaspoon thyme. (Dried or fresh herbs can be used.)

2. Cover and steep for 15 minutes.

3. Strain tea, then add juice of 1/2 lemon and 1 tablespoon honey.

4. Drink two to three cups daily for cough relief.

From Body+Soul, May 2008

Best Home Remedies For Cough

2010-12-10T15:15:00.000-08:00

A cough is the body’s response to inflammation or irritation in the throat. It is a reflex action

started by stimulation of sensory nerves in the lining of the respiratory passages. Some coughs are dry, while others are considered productive. Pollution, smoke and dust can also trigger a cough. Any cough persisting more than a week, should be evaluated by a physician.

Natural Cough Remedies :

Have honey in a hot drink before bed time, or else turmeric powder boiled in milk and taken internally relieves cough.
Dry cough can be cured by gradually swallowing a mixture of cumin seed powder mixed with a little butter.
To relieve a dry cough suck a few pepper corns.
Boil an inch of crushed ginger in a pot of water and drink this a little at a time for the whole day.
Suck a whole clove without chewing to soothe a cough.
Apples when eaten will help with dry cough.
Aniseed is another effective remedy for a hard dry cough. It breaks up the mucus and gives relief.
The juice of an orange diluted in a cup of warm water, should be taken every two hours.
Grapes also help a great deal in treating a cold. You can take 1 cup grape juice and add 1 teaspoon honey to it.
Almonds are excellent for dry coughs. Soak a few almonds in water and keep them overnight. Next morning remove the skin and grind them to form a powder and take a tablespoon every morning.
Boil 1 teaspoon of powdered cinnamon powder and 1/4 teaspoon of pepper powder in a glass of water add 1 teaspoon of honey to it and drink sip by sip for effective relief from sore throat, cold and cough.
A teaspoon of Aloe Vera mixed with honey helps in bringing cough under control.

Top 25 Natural Stress Remedies

2010-12-10T14:50:00.000-08:00

Hiding from the world under your pillows? Finding yourself having small panic attacks or just need to relax? Forget binge-drinking and saving up for Club Med, we have 25 surefire ways to soothe your inner stress monster!

1.Take 30 minutes a day to organize yourself.
Making time to organize will make sure you are organized. Being organized will help you manage your time and make an endless task-list seem less intimidating.

2.Eat healthier!
Taking the time to eat properly will likely cut your stress in half; you’ll feel better and have more energy. Taking care of yourself is basically the antithesis of stress because you’re focusing on bettering yourself rather than spreading yourself thin. Try some of our delicious vegetarian recipes.

3.Consider a detox diet
Try a revitalizing detox to free your body of harsh chemicals and feel lighter, better and like-new.

4.Do something nice for someone else
Do-gooding is the selfless secret to decreasing your stress status. Not only will you gain karma, you will temporarily free yourself of your circumstances and have gathered a refreshing new perspective.

5.Free Association: Busy your hands & free your mind.
Perfect for anytime you need to relax or when you find yourself obsessing or distracted. Grab a pen (or your keyboard) and write yourself tired. Just write without thinking for twenty minutes, you will exhaust your stressful thoughts and generally feel better. Therapists recommend doing this on a daily basis, but it is also great when you find yourself mulling over isolated stressful incidents or are nervous about an upcoming event.

6.Sleep! But don’t oversleep!
You can’t sleep away your stress or hide in bed. Similarly, you can’t stay up all night and get everything done (or at least, not well). Get your rest, even take a 20 minute nap if necessary but don’t go to extremes!

7.Exercise
Exercise is the ultimate stress reliever because you simultaneously release endorphins, increase your energy and build confidence. You’ll instantly feel better and be better-suited to handle any upcoming problems or projects.

8.Take a bubble bath
Bring the spa to you and soak away your worries. Plus it cuts down on your water and energy intake compared with taking a shower.

9.Take a walk
The quick break and fresh air will re-energize you and clear your mind.

10.Get up earlier
The extra half hour won’t make a significant difference on your sleep but it will make a difference on your attitude for the day. You will be more relaxed and better prepared; people who wake up earlier tend to accomplish more because you’ll have an “Up and at ’em” approach to the day.

11.Do something creative
Paint, garden, cook, feng shui, write haikus… No matter what you choose, doing something fun and hands on will make you feel self-satisfied and have a positive perspective for dealing with other things.

12.Music
Music can easily lift your spirits and pose a stress lubricant for any situation (traffic, work, cleaning, jogging, cooking…) Listening to cheesy music and/or singing along is an instant stress destroyer. It’s impossible to take anything seriously when you’re listening to Richard Cheese or Wham!

13.Limit your internet and cell phone use.
Technology makes it incredibly easy to keep in touch with people. It is also an incredibly easy way to drive us crazy! If you find the sound of your phone making you cringe there are two easy ways to handle it: Turn it off for a few hours or change the ringtone to something that always makes you smile. Limiting your internet use is the best way to cut down on mindless procrastination and free your time for better things.

14.Laugh!
Laughter is underrated, particularly when dealing with everyday stress. Laughter lets us take life less seriously and gain an instant happier perspective, so make sure laughter is part of your schedule. Listen to stand up comedy at work, have a marathon of a funny show or rewatch your favourite funny movies. Or just practice your fake laugh until you laugh for real!

15.Call a friend
Even if you are addicted to text messaging, taking a break to call a friend will help get your mind off things and remind you that you don’t have to face the world alone! Plus it’s always great to catch up and shake off some stress.

16.Cut down on caffeine.
It may seem necessary to tackle your to-do list, but caffeine will only raise your anxiety and too much will make you feel cracked out and more stressed. Opt for herbal teas, cancel that extra shot of espresso or stick to decaf.

17.Start your day positive
Make a habit of doing something you love first thing in the morning, can you think of a better way to start your day? Instead of rushing to work, watch an episode of your favourite show, read, do yoga or anything that will put you in good spirits for the rest of your day.

18.Meditate
If done wrong, you’ve wasted time and are more aware of your problems. If done right (and regular) you will feel in touch with yourself, relaxed and confident. Take ten minutes to just breathe, relate to yourself and clear your mind.

19.Concentrate on what you want to happen and not what you don’t
Take mind over matter and create a can-do mindset rather than a ‘I hope this doesn’t happen’ attitude. You’ll feel much more productive and less hopeless when you focus on what you can do and what you want rather than the worse case scenarios. Or take the Boy Scout method- rather than worry about the worst scenario, prepare for it!

20.Make time for what makes you happy
Dealing with a heavy workload when you’re happy and when you’re miserable are unthinkably different things. Make your happiness a priority and will benefit other areas of your life by pure consequence (unless what makes you happy leads to an unhappy excess).

21.Welcome Routine
Despite fear of falling into a rut, routine is the most basic way to fight stress. You’ll feel organized, healthy and more capable of handling anything thrown your way. A lack of routine can make everything feel messier than it needs to be.

22.Make time for friends and family
It will help you feel connected and not get lost in the everyday stresses of work and city-life. Make stress wait, not your loved ones; there is always opportunity to be busy, worried or anxious, so don’t worry about letting it take the backseat to the people you want to see.

23.Stretch!
Whether through yoga or just stretching out your limbs first thing in the morning or during break, loosening up will help your body (and mind) both energize and relax.

24.Don’t make things bigger than they are
Put things into perspective, it may seem like a huge problem, project or decision now, but how important will it be in a few months when you have new problems, projects and decisions? Don’t turn to Nihilism, but understand Kierkegaard’s greatest wisdom of life “Nil Admirari’ (Marvel at nothing) everything is the same even when it’s different!

25.Hugs
Possibly the most effective way to instantly decrease stress, don’t be shy with hugs! It sounds silly but try it and watch your troubles disappear!