Viktor E. Frankl
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.-Viktor E. Frankl

Food Articles Q4 2012(8)

Mood Foods

Mood Foods

Nov 4, 2012

Food can be powerful emotional medicine. Whether you're feeling anxious or angry, reaching for the right foods can have a noticeable effect on our mood.

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Updated Practice: Get More Minerals

Updated Practice: Get More Minerals

Oct 22, 2012

Minerals are an essential element to great health that are easy to miss. By ensuring you are getting all the minerals you need you can expect boosted immunity, better metabolic functioning, improved mood and mental performance!

Read More: The Mindful Body

NEW Practice: Healthy Fats

Oct 15, 2012

Enjoy healthy fats & avoid unhealthy fats. While it’s important to keep an eye on your daily intake of fats (because they are packed with calories) a naturally balanced diet should embrace the good-for-you fats.

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NEW Practice: Drink More Water

NEW Practice: Drink More Water

Oct 10, 2012

Proper hydration effects your body and mind....give this new practice a try and experience all the benefits drinking more water can provide!

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Stress Busters

Oct 7, 2012

Stress Busters Did you know these 8 foods help fight stress… Walnuts Eating 1½ ounces per day helps lower blood pressure and reduce anxiety. Blueberries Their antioxidants counteract the effects of stress hormones like cortisol on your body. Dark Chocolate is high in flavonoids which are potent with relaxation properties. Chocolate also contains phenethylamine, a chemical that enhances mood. The darker the chocolate, the more healthy substances you're getting in your diet, so look for bars that are 70 percent cacao or higher. Sunflower Seeds contain a high source of folate, which helps your body produce the feel-good brain chemical and take control of our emotional responses. Spinach This lean, green leaf is high in magnesium which improves your body's overall response to stress and stops blood pressure from spiking. Wild Salmon These fatty acids can actually reverse stress symptoms entirely by boosting serotonin and lowering anxiety hormones such as cortisol and adrenaline. Oatmeal Have you ever noticed that when your body is stressed you crave carbohydrates? Carbs help you produce serotonin, a calming hormone that helps fight anxiety's negative effects-which is probably why many of us crave them when we're stressed. Oatmeal is high in fiber, which means that your body will absorb it slowly. In one fell swoop, you'll prolong the serotonin boost, keeping yourself feeling full for longer (and on less) and making sure your blood sugar's in check. Pumpkin Seeds are loaded with stress-busting potential thanks to high levels of magnesium. Only about 30 percent of us meet our daily magnesium requirements, placing the rest of us at a higher risk for stress symptoms such as headaches, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. A quarter cup of pumpkin seeds gives you half your day's magnesium requirements. Learn more about superfoods…

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The Truth About Sugar

The Truth About Sugar

Oct 5, 2012

There’s a lot of confusion out there about sugar - What’s good? What’s bad? How much sugar is too much? This article reviews what the latest science says. Worldwide consumption of added sugar (that is, sugar not naturally found in food) has tripled over the last 50 years. And Americans now spend about 23 percent of our grocery dollars on processed foods and sweets—nearly double what we spent 20 years ago. Though the American Heart Association recommends women limit their added sugar to just 100 calories per day (6 teaspoons) and men to 150 calories a day (9 teaspoons), the average American now, consciously or not, eats 28 teaspoons of added sugars a day, or more than 90 pounds of sugar per year. “High-fructose” corn syrup (HFCS), despite its name, and table sugar (sucrose) are both composed of two smaller sugar molecules, glucose and fructose, in roughly equal proportions. (HFCS and sucrose are virtually chemically equivalent, say most scientists and doctors.) The glucose part is fine, it’s the body’s preferred fuel, the type that smoothly runs the billions of cells in our body. But the fructose part is a chronic poison. It doesn’t kill you after one fructose meal, it kills you after 10,000. The problem is, HFCS is being added surreptitiously to processed foods. It has found its way into everything—from pretzels to ketchup. This mega-shot of fructose from added sugar uniquely gums up our inner workings and causes—in fact, is the primary cause of—metabolic syndrome, the constellation of disorders, including type 2 diabetes, cardiovascular disease and fatty liver disease, that are devastating our country. All of this happens, when we’re consuming too many calories—and most Americans are eating 200 to 300 extra calories a day. The issue is with the fructose found in added sugar, the super-high levels of sucrose and HFCS we eat in processed foods and drinks (including fruit juices), not the lower levels found in fiber-rich whole fruit nor the sugars (lactose) found naturally in milk. In the end the best advice is: drink only water or milk; exercise; eat your carbs with fiber (fruit’s fiber slows the absorption of fructose so it never overwhelms your liver); wait 20 minutes before your second portion; use computers and TV for only as long as you exercise each day.

Source: Eating Well Magazine

More (Will) Power to You.

Oct 3, 2012

Researchers say self-control is easier to tap into than you might realize. This article offers seven ways to sharpen your resolve. Science shows that we all have willpower. We’re just used to thinking of willpower in terms of our failures only. But actually we’re exercising our determination all the time, when we don’t blow up at an employee who has made a mistake, for instance, or when we pass up on a cocktail and assume responsibility of being a designated driver. Willpower is a complex mix of genetics, personality, goals, values even a person’s energy levels. Therefore, willpower is actually on our side. However, most people see willpower as forcing yourself to do what you don’t want to do, when in fact they should shift their perspective to see willpower as having strength or willingness to do what matters most to them. This article offers guidance on understanding how willpower works and how you can harness your own willpower to work for you.

Source: Whole Living

New Blog Post! 12 Reasons to Drink Warm Lemon Water

New Blog Post! 12 Reasons to Drink Warm Lemon Water

Oct 1, 2012

The first thing I do nearly every morning is drink a cup of warm lemon water- it balances Ph, improves skin, jump starts digestion, helps with weight loss, it hydrates and oxygenates my body and it sets the tone of my day – practicing healthy habits. 1. Balances Ph: It may be surprising to some, but lemons are one of the most alkaline foods around. Lemons are incredibly alkalizing to the body and blood (although lemons are actually an acidic fruit on their own, once inside the body and metabolized, they become alkaline). Why is this important? The body functions best in a more alkaline state and cancer cells tend to breed in an acidic body. Unfortunately due to many of the foods we eat, most people’s bodies are very acidic. According to George Wolverton M.D. of 21st Century Medicine, adults who convert and remain on an alkaline diet display increased rates of weight loss and fat-to-muscle conversion rates. They also benefit from increased cardiovascular health and immune function. By eliminating or reducing certain acidic foods and substances from your diet and adopting an alkaline cleanse regimen of lemon water, you can balance your pH level while holistically cleansing your body. 2. Rejuvenates the skin: Lemons are loaded with vitamin C, which helps fight free radicals, maintain collagen levels and repair tissue damage and decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear. According to a study published in the American Journal of Clinical Nutrition that monitored 4,025 women between the ages of 40 and 74, women who took in a higher level of vitamin C had a lower likelihood of having wrinkles and dry skin. 3. Aids in weight loss: Lemon water can help burn fat faster. When the liver is full of toxins it can’t metabolize fats as efficiently. The citric acid in lemon juice boosts the acidity of the digestive system, which, in turn, aids the body in absorbing calcium. The absorbed calcium is then stored in fat cells and, plays a critical role in burning the fat of the cells. 4. Improves digestive health: When your body isn't digesting food properly, it can leave you feeling sluggish, bloated and unhealthy. The high concentration of citric acid in lemons mixes with other bodily acids and enzymes to simulate stomach juices and ease digestion, flushing out built-up toxins along the way. Drinking hot water with lemon juice provides relieve from many stomach conditions - indigestion, heartburn, bloating, nausea, stomach parasites and constipation. 5. Helps calm anxiety and reduce stress: Drinking hot lemon water has a calming effect, and helps reduce depression and mental stress. Since Vitamin C is sensitive to stress – it is one of the first things to be depleted in the body when a person is under stress. 6. Treats urinary tract infections: Lemon juice is a natural diuretic, which helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore released at a faster rate, which helps keep your urinary tract healthy. 7. Stabilizes blood pressure: Lemon with water is very helpful for people suffering from heart related problems. Lemons are high in potassium, a chemical element that can be used to help control high blood pressure. Lemons strengthen capillaries and have also shown to reduce palpitations. Lemons also have a calming effect. 8. Regulates cholesterol levels: Lemon juice helps raise HDL cholesterol levels and prevents LDL cholesterol from oxidizing. 9. Boosts immune system: Lemons are an excellent source of vitamin C, which is great for fighting colds. The juice from one lemon contains 18.6 milligrams of vitamin C, while a wedge provides 2.3 milligrams. Drinking warm lemon water boosts your immune system when you are sick by replacing fluids your body loses during a fever or the production of mucus. 10. Treats throat infections:Lemon has an antibacterial property, which helps in fighting problems related to throat infections, sore throat and tonsillitis. 11. Reduces fever: Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration. 12. Acts as a blood purifier:Lemon water acts as a blood purifier - diseases like cholera or malaria can be treated with it. Lemon water is also an excellent source of anti-oxidants and vitamin C, which prevents formation of free radicals. These free radicals can cause death of the cells and rob electrons. It’s an excellent remedy for a hangover. So why not try a daily practice of drinking warm lemon water? What you’ll need: a cup of warm water and a lemon (use juice from half of lemon and save the other half for tomorrow). Enjoy!

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