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I looked around the kitchen and found an heirloom tomato, a zucchini, a yellow squash and some fresh herbs (thyme, basil, and chives). My refrigerator revealed 6 oz. of Greek yogurt (a staple food of mine that can always can be found in my refrigerator).
What can I do with those, I thought. And then it came to me: A raw vegetable lasagna.
I cut the zucchini and squash into very thin slices and the tomatoes into thicker ones. I chopped the herbs, mixed them with the yogurt [feel free to add sour cream], and added a little pepper and sea salt to create a perfect herb paste to season food.
I placed a layer of zucchini slices on a plate, followed by a thin layer of yogurt herb paste. I added a layer of tomatoes next and followed them with another thin layer of herb paste. Yellow squash came next, and then another layer of herb paste. I repeated this layering process with the vegetables until I finished with the tomatoes on the top. I garnished this with some fresh basil leaves, and the red, green, white, yellow raw vegetable lasagna was ready.
Yum.
This is a meal for two with all the enzymes, minerals and vitamins intact. But you may want to eat it all and not share a bite!
Try it yourself. This is what you will need:
1 heirloom tomato 1 zucchini 1 yellow squash 3 tablespoons of herbs, chopped 6 oz. of 2% Greek yogurt Sea salt and pepper
Make it work! Use other vegetables and other herbs to make it suit your taste if you like. But I discovered that this recipe provided quite an amazing flavor combination.
This risotto is vegan -- no butter, no cheese. That being said, it’s far away from no taste. This smooth, creamy dish is absolutely delightful no matter what time of year. Tip- if you aren't gluten- and casein-free you can add grated Parmesan at the end of cooking to add an extra tangy bite to this dish.
Ingredients
A bundle of thin asparagus, about 16 to 20 spears 4 cups fresh hot water or very light broth 2-3 teaspoons olive oil 2 inches or so of a leek, diced fine 1 cup raw Arborio rice 1/2 cup white wine Sea salt, to taste 2 tablespoons chopped fresh Italian parsley
There’s a common rule in the produce world: If it has a skin or is commonly eaten without peeling, you should probably opt for organic to avoid pesticides.
But thanks to the Environmental Working Group’s annual “Dirty Dozen” report, we have a much clearer picture of what those 12 dirty items are. However, this year, the report included two additions, which brings the list to 14 – or as we like to say “The Dirty Bakers Dozen + One.”
The annual report, as reported by CNN, is based on pesticide residue data that’s collected by the U.S. Department of Agriculture and Food and Drug Administration. The samples were tested as they would normally be eaten – either washed or peeled.
Here’s the rundown on the new “Dirty Dozen,” plus two:
It’s important to pay attention to these updated lists as pesticide consumption can be extremely hazardous to a person’s health. According to a study from the Harvard School of Public Health, toxins can be connected to many diseases, including but not limited to cancer. And other studies have suggested that pesticide consumption can cause neurological developmental problems in infants.
So buy organic when shopping for items on the “Dirty 14″ whenever possible, as well as the “Clean 15″ as you can never be too safe. And for tips on how to go organic more affordably, check out this organic guide that includes tips on organic gardening and finding farmers markets and local co-ops.
"Your willingness to look at your darkness is what empowers you to change."
"Challenges come so we can grow and be prepared for things we are not equipped to handle now. When we face our challenges with faith, prepared to learn, willing to make changes, and if necessary, to let go, we are demanding our power be turned on."
Despite numerous efforts by the medical community worldwide, we have not been able to wipe out the disease of cancer. According to World Health Organization, cancer is one of the leading causes of high death rate amongst adults in the United States. While, admittedly, the aim of wiping out cancer remains a distant dream, medical science has made remarkable progress in understanding and treatment of the disease, provided it is diagnosed at an early stage. How Is Cancer Life Threatening?
Cancer is a disease that involves unregulated cell growth. In cancer, cells divide and grow uncontrollably, forming malignant tumors, and can further invade nearby parts of the body through either the blood stream or the lymphatic system.
Causes: Environmental factors account for nearly 90-95% of all cancers with genetics making up the rest. Tobacco, chemicals, radiation, and physical health being among the main threats; however it is nearly impossible to pin point where the cancer came from since they often have multiple causes.
Treatment: Treatment for cancer is well developed and for some cancers, the chances of survival are very high. Conventional treatments include surgery, chemotherapy, and radiation; they all carry considerable risks and some have extreme side effects. There are also many natural routes you can tak in order to prevent and even treat cancer.
New Avenues of Cancer Research: Because of the scale of the problem, cancer has been among the better funded areas of medical research with many charities and the government providing funding.
Vitamin E Found To Help Cure Cancer
Recently Vitamin E has attracted a lot of attention as a possible cancer prevention route. The cancer preventing qualities of vitamin E have been known for some time; however, there was considerable discord in the medical community over the actual benefits of Vitamin E. In fact, some went as far as to say that rather than preventing cancer, Vitamin E might actually increase the chance of getting cancer.
The Centre for Cancer Prevention Research at Rutgers University conducted detailed research and came up with results that suggest strongly that Vitamin E has strong anti-cancer inhibiting characteristics. It is great news, because Vitamin E is found in our daily foods, such as sunflower seeds, almonds, pine nuts, avocados, spinach, olive oil, mango, hazelnut, papaya and others. So, it becomes easy for us to keep life threatening diseases like cancer at bay. Types of Vitamin E That Really Helps
When the results were published it appeared to vindicate the supporters of vitamin E as cancer preventing compound. However, the research comes with an important caveat, not all types of Vitamin E compounds exhibited the anti-cancer effects. Vitamin E consists of eight fat-soluble compounds that include both tocopherols and tocotrienols. The research found that gamma and delta tocopherols had beneficial effects in preventing cancer.
The reception to the research were met with considerable skepticism. The main cancer research charity in the United States refused to sponsor research in this area, leading some to accuse the organization of being in bed with big Pharmaceuticals and the medical equipment industry. However, new research in this area is gradually improving our understanding of the effect that Vitamin E has on cancers and what inhibiting factors are active. Vitamin E and Prostate Cancer
A study by University of Rochester, New York determined the actual effect the Vitamin E had on cancer, for which they studied prostate cancer. What they found was that adding vitamin E to prostate cancer cells inhibits the production of a receptor for testosterone, called the androgen receptor. The prostate cancer cells require testosterone in order to grow and develop. This inhibition of the androgen receptors or reduction in the androgen receptors means that the remaining cannot turn on the genes that stimulate prostate cancer growth and progression. Best Sources of Vitamin E
All of the research on the cancer inhibiting properties of Vitamin E depended on naturally occurring and not synthetic. The main sources of naturally occurring Vitamin E include wheat germ, sunflower oil, nuts such as almonds and hazelnuts. Vitamin E is also found in fruit and vegetables such as avocado, mango, broccoli, and low value in leafy greens such as chard and spinach. The oils and nuts have much higher concentrations of vitamin E compared to the fruit and vegetables. The Controversy Around Consuming Vitamin E
In the 1930s, doctors used the therapeutic properties of Vitamin E in the form of wheat germ to help increase the growth rate in children. In many cultures, foods containing high concentrations of Vitamin E were held in high regard for their medicinal effects.
However, till date science has not come up with the definitive verdict on vitamin E and the trend is towards agreeing that Vitamin E has some preventative cancer effects.
3/4 cup vegetable oil or olive oil (I used cold pressed olive oil)
3/4 cup of soy sauce (Kiki recommends Kikkoman)
9 drops of Tabasco sauce (I may have used 10, lol)
2-3 tsps. minced garlic
Juice of 3 lemons (Kiki likes to zest the lemons over the vegetables before juicing)
Put all the dressing ingredients in a jar and shake really well. You can also use a blender. (I cheated and just stirred it around a few times...it didn't seem to hurt.)
1 pound of linguine ( I used 2, 13 oz boxes of whole wheat rotini)
Broccoli florets from 4 stalks
4-6 shredded carrots
Pkg. of green onions (I just finely chopped a small yellow onion)
Pkg. of cherry or grape tomatoes
While the linguine is cooking (or in my case, rotini), clean and chop the vegetables. When the pasta is done, drain and rinse with cold water. Add to the bowl of vegetables. Blend the dressing well and mix with the pasta and veggies. Refrigerate for at least an hour and mix once in a while. It tastes better if you can make it early in the day and the pasta soaks up the dressing.
Mix oil and lemon juice together. Pour over bulgar wheat in large salad bowl. Stir slightly so all is moistened. Let sit till all juice is somewhat soaked up (about 10 minutes).
Then beginning with green onions, layer * the remaining vegetables (with cucumbers on top). Sprinkle the salt over the top. Cover and refrigerate overnight (or as long as 24 hours). Stir together before serving.
* Each vegetable is one layer.
(Note: I generally use only 1/4 cup of oil and make up the difference with water.)
assist your body in attaining a more alkaline pH (more succulence!)
help your body eliminate ‘bad estrogen’ (16-hydroxyesterone)
So what does all this AND tastes delicious? LEMONS!!!! Lemons are not only a great immune support (source of Vitamin C), but also are a fantastic digestive aid and internal cleanser! “…limonene now is considered by some researchers to be a significant chemopreventiveagent with potential value as a dietary anti-cancer tool in humans.” – Crowell PL (March 1999) & Tsuda H, Ohshima Y, Nomoto H, et al. (August 2004).
Recipes for Gorgeous Vitality:
1. Before breakfast, squeeze a fresh, organic lemon (1/2) into a glass of warm water.
2. Instead of soda, try some lemon in sparkling water for an afternoon pick-up.
3. Add the zest of an organic lemon to your food to benefit from its Limonene content!
We live in the most toxic part of the world, (contrary to what you have been told about so-called Third World nations), a society that foolishly prizes itself upon eating a high protein, meat-based diet (slaughtered animal flesh); excessive consumption of dairy (liquid meat) products; refined grains (rich in gluten that literally converts into glue in your colon); starchy foods (that stiffen the body – hey, dry cleaners use starch to stiffen your clothes); refined sugars (that literally corrodes your brain); salt (which is really crude oil [petroleum] extract); genetically-engineered and grafted, pesticide laced produce (fruits and vegetables).
Food-stuffs saturated with harmful chemicals (flavor enhancers, preservatives, coloring agents, etc.) such as MSG (which causes severe headaches); aspartame and saccharin (cancer causing agents); blue, green, yellow and red lake # dyes (derived from petroleum); propylene glycol (used in car antifreeze solutions and for other industrial purposes); aluminum (which causes Alzheimers’ disease).
Consuming harmful beverages such as effervescent soda pop (whichY has a pH of 2 making it very acidic and which kills the kidneys and also has a high phosphoric acid content that eats up your bones which results in osteoporosis); coffee (also very acid-forming, causes cancer of the esophagus, kills the central nervous system, and shoots out the adrenal glands); milk and milk-based beverages (which are very acidic and therefore mucus forming, causes leukemia, puts extra, synthetic female hormones into the body causing a host of reproductive area cancers, especially in women); alcohol beverages (wine and beer) which are also very acidic and processed with harmful chemicals such as ether (sleeping gas) and menthenol (which converts inside the body to formaldehyde [embalming fluid], a neurotoxin).
Please do forget about the foolish people who smoke cigarettes (which contain over 700 ingredients including civet cat absolute (booty or rectum juice), nicotine, sugar, salt, opium, caffeine, etc.).
Now add all of the above to following list of horrors – pumping gas at the gas station and inhaling cancer causing fumes from such chemicals as MTBE, lead, etc.; inhaling the exhaust (carbon and nitric oxides) from cars, trucks, and buses; breathing in air full of pollutants; using household cleaning supplies that are made with harmful ingredients that weaken the immune/defense system.
Dousing ourselves with personal hygiene products that are made with cancer causing chemical ingredients such as propylene glycol, sodium laurel sulfate, lead, aluminum, urea (piss or pee); color lake dyes; mineral oil, petroleum jelly and lanolin (all of which suffocate the skin); DEA; fluoride (chief ingredient in rat poison) that is in almost all toothpastes – read the warning on the back of the tube!; expensive perfumes and colognes (that do not list the ingredients on the box or bottle) that seep into the skin and pollute the blood and lymph fluids; underarm antiperspirants (made with cetyl alcohol, propylene glycol, and aluminum) that toxify the lymph system and causes breast cancer in women due to wearing bras that hamper circulation in the breast area.
Please do not forget modern technology and the inundation of radiation that it provides us in exchange for convenience via such items as microwave ovens, television sets, radios, cell phones, alarm clocks, etc.
Last but not least – products that make up the largest and most profitable industry – pharmaceutical drugs, that kills over 300,000 people a year. Aspirin use burns a hole in your stomach and causes ulcers and internal bleeding; Prozac and Valium causes suicidal tendencies; birth control pills causes female cancers and hormonal imbalances; Dilantin causes strokes; Viagra causes eye disorders and heart attacks.
And how could we ever forget vaccinations? That’s right, those serums that we foolishly trust to prevent diseases which are the true cause of the diseases they are supposed to prevent and are made from such substances as pig blood, cow tumors and pus, dog kidneys, aborted fetal tissue, mercury, etc. What Are The Benefits Of Detoxifying Your Body
When you detoxify your body, you open the door to healing and rejuvenation; in other words, you’re turning back the hands of time on aging or degenerating. Ideally, we as humans should reach and live a life longevity of at least 120 years; however, most people will be happy just to reach age 65 (the federal retirement age), which is really sad and a shame.
Detoxifying our bodies answers our body’s prayer for us to give it an internal shower and tune up. We are conscious about cleaning the external body, but not the internal body. Detoxifying our bodies helps us to eliminate toxic waste accumulations, mucus, parasites and worms (that steal what little nutrition we get or have in our bodies), excess fat, fluid buildup (cellulite), old and hardened fecal matter buildup, and many more unsightly and odorous things that play a pivotal role in sabotaging and comprising optimal health.
The results after detoxifying include more resilient skin and complexion, weight loss (10-50 pounds), less headaches, more energy, clearer sense of feeling and thinking; a more positive outlook on life, more willpower; less diseases and sicknesses throughout the year, and many more salubrious things./p> What Does Dherbs Full Body Clease Consist Of
The Full Body Clease consists of seven (7) potent, safe, and effective herbal formulas formulated by Dherbs.com’at-Ra himself. The seven formulas include: (1) Blood and Lymphatic, (2) Cardiovascular, (3) Liver and Gallbladder, (4) Lungs, (5) Kidneys and Bladder, (6) Colon Conditioner, and (7) Carbon [activated Charcoal]. These seven formulas (along with the recommended diet during the duration of the detox) is all that you need to begin the healing process with your body, turning back the hands of time (aging). The Full Body Clease kit comes complete with herbs, instructions on how and when to take the herbs, a recommended diet (all raw foods – fruits, vegetables, seeds and nuts, etc.) – everything you will need to get started and to complete the program.
After three (3) weeks of successfully following the program regimen, you are guaranteed to feel and see the results. No matter what disease or so-called ‘incurable’ disease you may be presently afflicted with – diabetes, genital herpes, AIDS, bronchitis or asthma, cancer, obesity, fibroid tumors, multiple sclerosis, Parkinsons’, Alzheimers’, impotence, infertility, STDs (gonorrhea, syphilis, chlamydia, warts, etc.), dysmenorrhea or amenorrhea, high blood pressure, congestive heart failure, high cholesterol, dermatitis, epilepsy, hepatitis, pelvic inflammatory disease, breast cancer, prostatitis, diverticulitis, kidney disease, etc., the Full Body Clease will start the healing and eradicating process.
Remember, in our opinion, there are no diseases on earth that cannot be cured (regardless of what Western medicine and allopathic doctors may have told you). 90% of today’s diseases that we suffer from in the U.S. is diet related, stemming from poor and deficient diet which means that if we change our eating, thinking and living habits, we can change our health and our lives through eliminating the diseases, maladies, pathologies and injuries that rob us of vibrancy, resilience, quality and quantity of life, strength and energy, optimism, zeal and zest; libido, mental acuity and high cognitive function and ability; joy and happiness, good spirits, self-love and pride, high intelligence quotient, at-one-ment with God/Creator and Self, and every other thing that is our birthright (or earthright) that is ours for the asking and desiring.
You give your car or automobile a tune-up every six months and an oil change every 3,000 miles, and many of you even pay more money for what you perceive to be a higher standard or quality of gas or fuel. Are you, the temple of God, not worthy of the magnificent gift of detoxifying your body?
When the pH balance is thrown off or altered, overall health will also be thrown off or altered. Alkaline water can and will help to raise your body's pH level. In fact, DHerbs.com recommends consumption of alkaline water to anyone performing a cleanse or full body detox.
Characteristics
Alkaline water is specially processed water that raises the pH balance of the water, which is usually neutral (7.0 pH). Any water that is higher than 7.0 on the pH scale is alkaline water.
Really good alkaline water should have a pH between 8.5 and 9.5.
Distilled water and alkaline water are not the same thing. Distilled water generally has a neutral pH, it is great for cleansing and fasting because it has a pulling or leeching effect on toxic heavy metals or buildup of mineral oxides in the body that don't find their way out of the body unless enhanced cleansing takes place. Because of its leeching nature and activity, DHerbs doesn't recommend drinking distilled water on a daily basis after cleansing or detoxifying purposes.
Benefits
Drinking alkaline water over time will automatically influence your body's pH balance and cause the body's pH to rise. Ideally, the human body's pH level or balance should be 7.3; however, due to the Standard American Diet, which is very acidic and in which many of us unwisely and unconsciously consume, our pH level is below 7.3, usually ranging from 6.0 to 6.8 in the average person.
An acid pH is not good for optimal health.
Acidity is one half of anaerobia, which is a condition or state of "low oxygen" and "low pH (acidic)" that allows disease to physically manifest and destroy health and vitality. Every degenerative disease denotes anaerobia. And where there is anaerobia there is mucus and some level inflammation.
When you drink alkaline water, it causes the tissues of the body to throw off toxins. Alkalinity naturally and automatically stimulates the cleansing effect. Our bodies function optimally in an alkaline state.
Getting Alkaline Water
There are great water machines available today that produce powerful alkaline water in addition to filtering and purifying water. The machines produce alkaline (and antioxidant) water via process of electrolysis whereby alkaline minerals are separated from acid minerals. The alkaline water is dispensed from one hose while the acidic (and antiseptic) water is dispensed from another hose.
These water machines are mostly produced in Asia, mainly Korea and Japan. They are the best water machines and purifiers you can buy. And if you have an ozone machine, you can ozonate this processed water and have one of the most healing and therapeutic waters available. In addition to the above, you could bottle up this water (in glass) and add crystals (i.e. Quartz) to this water and also place or stick a magnet (1,000 - 9,000 gauss) at the bottom of the glass (outside the bottle) and really have a powerful drinking water.
Alkaline water machines range in the area of $700-$1,000 and are available from Soothe Your Soul
Soothe Your Soul offers a good price on the water machine. It's one of my favorite stores and hangouts.
There are a few alkaline water brands on health food stores' shelves which include Essentia and Penta-Hydrate. A water brand that contains electrolytes is usually alkaline. Check to see if the bottle contains the pH level of the water.
These alkaline water brands are usually expensive (to the average shopper) but you are getting what you pay for in regards to quality.
Low back pain is a universal human experience -- almost everyone has it at some point. The lower back, which starts below the ribcage, is called the lumbar region. Pain here can be intense and is one of the top causes of missed work. Fortunately, low back pain often gets better on its own. When it doesn't, there are effective treatments.
Symptoms of Low Back Pain
Symptoms range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Acute back pain comes on suddenly, often after an injury from sports or heavy lifting. Pain that lasts more than three months is considered chronic. If your pain is not better within 72 hours, you should consult a doctor.
Symptoms That Require Urgent Care
Severe back pain after a fall or injury should be checked out by a health care professional. Other warning signs include a loss of bowel or bladder control, leg weakness, fever, and pain when coughing or urinating. If you have any of these symptoms along with your back pain, contact your doctor.
Muscle Strain or Sciatica?
The kind of back pain that follows heavy lifting or exercising too hard is often caused by muscle strain. But sometimes back pain can be related to a disc that bulges or ruptures. If a bulging or ruptured disc presses on the sciatic nerve, pain may run from the buttock down one leg. This is called sciatica.
Back Pain Culprit: Your Job
If your job involves lifting, pulling, or anything that twists the spine, it may contribute to back pain. However, sitting at a desk all day comes with risks of its own, especially if your chair is uncomfortable or you tend to slouch.
Back Pain Culprit: Your Bag
Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body -- including any additional weight you carry. So an overstuffed bag can strain the lower back, especially if you carry it day after day. If you must tote a heavy load, consider switching to a wheeled briefcase.
Back Pain Culprit: Your Workout
Overdoing it at the gym or golf course is one of the most common causes of overextended muscles leading to low back pain. You're especially vulnerable if you tend to be inactive during the work week and then spend hours at the gym or softball field on the weekend.
Back Pain Culprit: Your Posture
Mom was right when she said, "Stand up straight!" Your back supports weight best when you don't slouch. This means sitting with good lumbar support for your lower back, shoulders back, with feet resting on a low stool. When standing, keep weight evenly balanced on both feet.
Back Pain Culprit: Herniated Disc
The spine's vertebrae are cushioned by gel-like discs that are prone to wear and tear from aging or injuries. A weakened disc may rupture or bulge, putting pressure on the spinal nerve roots. This is known as a herniated disc and can cause intense pain.
Back Pain Culprit: Chronic Conditions
Several chronic conditions can lead to low back pain.
Spinal stenosis is a narrowing of the space around the spinal cord, which can put pressure on the spinal nerves.
Spondylitis refers to chronic back pain and stiffness due to severe inflammation of the spinal joints.
Fibromyalgia causes widespread muscle aches, including back pain.
Who's at Risk for Low Back Pain?
Most people get their first taste of low back pain in their 30s. The odds of additional attacks increase with age. Other reasons your low back may hurt include:
Being overweight
Inactive lifestyle
Jobs that require heavy lifting
Diagnosing Low Back Pain
To help your doctor diagnose the source of low back pain, be specific in describing the type of pain, when it started, related symptoms, and any history of chronic conditions. Your doctor may order X-rays, CT or MRI scans to look for damaged bones or discs, or other injuries to the spine.
Home Care for Low Back Pain
Back pain due to muscle strain will usually get better on its own, but you can take steps to make yourself more comfortable. A heating pad or warm baths may provide temporary pain relief.
The Bed Rest Debate
When your back hurts, you may not feel like getting out of bed. But if the problem is muscle strain, doctors recommend returning to your normal activities as soon as possible. Studies suggest that any more than a day or two of bed rest can actually make the pain worse and may reduce muscle tone and flexibility.
Yoga
If back pain doesn't go away in three months, there's evidence that yoga can help. In one recent study, people who took 12 weeks of yoga classes had fewer symptoms of low back pain than people who were given a book about care for back pain. The benefits lasted several months after the classes were finished. The study suggests conventional stretching also works just as well. Make sure your instructor is experienced at teaching people with back pain and will modify postures for you as needed.
Spinal Manipulation
Chiropractors and some osteopathic doctors use spinal manipulation to treat low back pain by applying pressure with their hands to bones and surrounding tissues. This treatment is not appropriate for everyone.
Massage Therapy
A study funded by the government suggests that massage may help relieve chronic low back pain. After 10 weeks, people who had weekly massages had less pain and were better able to go about their daily activities than people who got traditional care. That was true no matter what type of massage they got, and the benefits lasted at least six months.
Acupuncture
Can acupuncture treat back pain? The evidence is mixed. In 2009, a study of several hundred people with long-lasting back pain found surprising results. Those who had simulated acupuncture (involving toothpicks tapping the skin) got the same benefits as those who had real acupuncture with needles. After eight weeks, both groups had greater relief than people who did not have acupuncture.
Medications
Mild back pain often feels better with over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen. Pain-relieving creams may be helpful for muscle aches. For severe pain or chronic pain, your doctor may recommend prescription medication.
Injections
If simpler therapies and medications aren't helping, your doctor may recommend injections to the back. One procedure, called a nerve root block, targets irritated nerves. Injections for back pain usually contain steroid medication.
Surgery
If long-lasting back pain is interfering with your daily life, and other treatments have not provided relief, you may be a candidate for surgery. Depending on the cause of your pain, a surgeon may remove a herniated disc, widen the space around the spinal cord, and/or fuse two spinal vertebrae together.
Physical Therapy
If back pain has left you inactive for a long time, a rehabilitation program can help you strengthen your muscles and get back to your daily activities. A physical therapist can guide you through stretches, strength exercises, and low-impact cardio that will help you be fitter without straining your back.
Strengthening the Back
Two types of strength-training moves that may benefit the lower back are flexion and extension exercises. In flexion exercises, you bend forward to stretch the muscles of the back and hips. In extension exercises, you bend backward to develop the muscles that support the spine. One example is doing leg lifts while lying on your stomach. Depending on the cause of your back pain, there are some exercises you should not do. If you have back pain, make sure to talk to your doctor about what exercises are safe for you.
Preventing Low Back Pain
There's no sure way to prevent back pain as you age, but there are steps you can take to lower your risk:
Stay at a healthy weight.
Exercise regularly.
Lift with your legs, not your back.
Make sure your work station position isn't contributing to your pain.
Roasted corn kernels and tangy lime juice are a great addition to this simple salad.
My vegan quinoa taco salad is sans tomatoes. And bean-free. No customary black beans here. But if you love black beans with a white hot passion, add 'em in. You can also add crumbled goat cheese on top, if you desire.
Ingredients
1 cup quinoa cooked in two cups water Extra virgin olive oil, as needed Juice from 2 juicy limes Sea salt, to taste 2-3 tablespoons fresh chopped cilantro or parsley 1 half small red or purple onion, diced fine 1 small yellow bell pepper, cored, seeded, diced fine 1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes, then cooled) 1 large head of crisp romaine lettuce, washed, dried, sliced crosswise Gluten-free tortilla chips 1 large avocado, pitted, peeled, diced
Instructions
Cook the quinoa per package instructions. Fluff the cooked quinoa with a fork. Scoop the quinoa into a bowl.
Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season the mixture with sea salt, to taste.
Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.
Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.
Serve with an extra lime wedge. More Options:
Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Serve with your favorite salsa on the side.
Total Servings: 4
Nutritional Information Per Serving
Calories: 240 Carbohydrates: 41.2g Cholesterol: 0mg Fat: 4.4g Saturated Fat: 0.6 g Fiber: 5.4g Sodium: 24 mg Protein: 6.7 g
Do you ever wonder if what you are eating is really good for you? Whether you are eating the right nutrients or not? If you do not already know – there are essentially seven different food groups (namely Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water and Roughage) that must be included in a person’s diet in order to maintain healthy and balanced eating habit.
While we consume most of them in some or the other way, special attention needs to be taken for consuming good amount of roughage. Roughage, a.k.a. dietary fibers, consists of:
A soluble portion: The soluble portion of the fiber is fermented into gases and other by-products in the colon.
An insoluble portion: This portion remains undigested. It absorbs water and is ultimately excreted.
Why Does Our Body Need Dietary Fiber?
The primary function of fiber is to add bulkiness to the human feces. Since dietary fiber absorbs water as it goes down the alimentary canal, commonly known as the digestive tract, it softens the stool and reduces its time in the tract. What Can Excess Dietary Fiber Do?
Too much of fiber in the body can produce too much of gas causing the stomach to bloat. Besides, since it absorbs all the water in its path, it can cause constipation due to insufficient fluid. You might find it contrary to the purpose of consuming dietary fiber, but this is true, and you should consume moderate amounts of dietary fiber. What Is Cellulose?
Cellulose is a polymer of β-Glucose units. There are two types of glucose units namely α-Glucose units and β-Glucose units. Cellulose is not a long chain of the individual glucose units, but it forms cross links so as to create a fiber like structure. Where Is Cellulose Found?
Cellulose is not a rare substance to find. In fact, it is quite the contrary as it is the most abundant organic compound on the Earth. The cell wall of plants is composed of cellulose. In fact, it is a major building material for plants.
Cellulose is degraded or broken down into its constituent glucose units, by a biochemical reaction involving enzyme biocatalyst called ‘Cellulase’.
Cellulase is not produced in most organisms including humans. However, cellulose is a chief portion of the diet of herbivorous animals like cattle.
Cellulase is mainly found in certain species of fungi, bacteria and protozoa that grow in the digestive systems of these herbivores. Therefore, these animals and the microorganisms live in a symbiotic relationship with each other. The cattle provide the microorganisms with nutrition and a suitable living environment while the microorganisms degrade cellulose in the rumen of these herbivores.
How Does Cellulose Work As A Dietary Fiber?
The soluble part of dietary fiber consists of substances that can be digested and fermented. This fermentation process is undertaken by the micro flora or bacteria that reside in the colon. Compounds such as starch, sugars, and alcoholic sugars are the soluble part. These are broken down into simpler compounds like acetate, butyrate and the like, to release energy and some gases. Most of the gases released are utilized by the bacteria for their growth and proliferation whereas gases like hydrogen (H2) and methane (CH4) are released out of the system. Interestingly enough, these gases expelled from our system are flammable!
The insoluble part of the fiber cannot be metabolized as humans cannot produce the enzymes required for their degradation. Moreover, the bacteria and fungi that possess this property are also not found to be a part of the flora in the digestive system. For this reason, the insoluble part only adds as bulk to the feces as it is released from the system. The main advantage of this is that, it can cleanse the digestive tract of any undigested nutrition found in the canal. Besides this, in the presence of water, dietary fiber tends to increase in volume and dissolve dilute enzymes and other absorbable compounds particularly sugars. For this reason, fiber slows down the uptake of glucose and hydrolysis (break down) of starch. This is a great advantage since it reduces the presence of excess glucose or lipids immediately following a meal. This process is suitably known as ‘gastric emptying’.
Foods with High Content of Cellulose
Cellulose and other dietary fibers (like hemicelluloses, pectin and beta-glucans) are commonly found in fruits, vegetables and whole grains. Some examples are spinach, zucchini, oatmeal, pear fruits, tomato skins, wheat flour and bran. Consume Cellulose As A Dietary Fiber!
Cellulose is a great dietary fiber. The soluble portion of cellulose helps to slow down the food through the intestine while the insoluble part makes the feces soft and prevents constipation. It is useful in maintaining a healthy cardiovascular system and prevents cancers like colon cancer. Moreover, dietary fiber helps to manage and prevent hemorrhoids. Cellulose helps in faster digestion and hence induces weight loss. It is also known to limit cholesterol absorption by the body. So, consider adding cellulose to your daily diet.
Here are some of my favorite ways to use herbs for health and wellness. 1. Stay calm with herbal teas. Tea is a go-to remedy for reducing stress. Just holding a steaming mug of hot tea can help calm the nerves. Calming herbs that make a delicious tea include chamomile, lavender and holy basil. Read about 9 other ways to reduce stress. 2. Ease headaches with peppermint. Peppermint can soothe headaches in two ways. If rubbed on the skin at strategic points such as your temples peppermint oil can relax the muscles causing tension headaches. If inhaled, peppermint can relieve sinus pressure and induce calm. Read about 5 other health and beauty uses for peppermint. 3. Fall asleep with passionflower. This fast-growing vine contains tranquilizing compounds that can ease anxiety and help you sleep—but won’t cause drowsiness in the morning. Many varieties of the passionflower exist, but not all are suitable for medical uses. Be sure that you’re taking only Passiflora incarnate, as other variations can be dangerous. Steep one teaspoon of leaves in a cup of boiling water for a soothing tea. Read about 5 other herbs that work to aid sleep. 4. Fight heartburn with herbs. Chamomile, licorice root and meadowsweet leaf can decrease the production of acid and calm the digestive track, while marshmallow root and slippery elm bark can help absorb the stomach acid. Try steeping one or two teaspoons of one of these herbs to create a post-meal tea. Read about 6 natural ways to reduce heartburn. 5. Reduce high blood pressure with garlic. Among its many health benefits, recent studies have shown that garlic can also help significantly lower blood pressure. Selenium, a compound in garlic, is believed to prevent blood from clotting, helping it to move unhindered through blood vessels and stabilizing blood pressure. Get 8 natural tips to help reduce blood pressure. 6. Prevent acne with burdock root. Burdock root helps detox and purify the body. It also has hormone-balancing properties that make it useful for treating acne. Take 300 to 500 mg or 30 drops of tincture three times daily for eight weeks. Read about other ways to reduce acne naturally. 7. Boost immunity with oregano. Oregano can be used to cut back on the severity and duration of cold symptoms. Oregano’s healing power lies in oil derived from wild oregano plants, so don’t use the dried leaves used in cooking to treat ailments. Oil of oregano has been shown to treat infections and kill parasites, viruses, bacteria and even some fungi. Read about 4 other natural immune boosters.
Grilling is a great way to cook vegetables. High temperatures and quick cooking times help preserve their nutrients. Slice them thinly or in chunks for kebabs. The best veggies for the grill are sturdy and develop sweet flavors:
Sweet peppers (6-8 minutes each side)
Onions (5-7 minutes each side)
Zucchini and other summer squash (5 minutes each side)
Corn (25 minutes)
Portabella mushrooms (7-10 minutes per side)
Romaine lettuce hearts (3 minutes per side)
Fish That Can Take the Heat
Salmon is almost a grilling tradition -- it cooks well on the grill because its oils keep it moist and help prevent sticking. For medium-rare fillets, cook them about 4 minutes on each side. Besides salmon, the best fish to grill are ones that can be cut thickly and cooked with the skin. Consider halibut, tuna, trout, and swordfish.
Tasty Ways to Grill Delicate Foods
You can grill small foods like eggplant slices, mushrooms, or flaky fish in a hinged grilling basket or foil packet, which holds the food firmly and is easy to turn over. Or choose a plank: Grilling small or delicate morsels on a wooden plank keeps them from falling apart (or through the grates). And it also infuses a light, smoky woodiness to foods, from prawns to figs. Follow instructions that come with your plank for pre-soaking and heating.
Slow and Smoky Secrets
Where there's rich, aromatic smoke, there's tasty, succulent meat. Smoking -- which is slow-cooking with indirect heat -- is often preferred for large cuts like briskets and pork loin, and whole turkeys or chickens.
Use a covered grill if you don't have a smoker. Put a pan of water under the grate between two piles of coals. Center the food over the pan. For the best smoke flavor, use beech, oak, hickory, apple, or maple wood.
Give It a Rest
After you remove meat or poultry from the grill, let it sit for 5 minutes. The juices will settle as the temperature evens out. Because resting prevents the juices from leaking out, the meat will be more moist and tender.
Although usually made with strips of chicken or beef, this Indonesian-style satay can be made with fresh broccoli and cauliflower florets. Hot Madras curry has a bit of a kick; use regular curry powder if you just want the flavor of curry but not the heat. To save time, look for broccoli and cauliflower already cut into florets in the produce section or at the salad bar of your supermarket. Servings: 12 Yield: 1 dozen skewers Total Time: 150 Prep Time: 30
Recipe Ingredients:
24 broccoli florets, (about 10 ounces)
24 cauliflower florets (about 10 ounces)
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon minced fresh ginger, or ginger juice
1 tablespoon smooth natural peanut butter
1 clove garlic, minced
1 teaspoon hot Madras curry powder
1/4 teaspoon salt
Recipe Steps:
Bring a large saucepan of water to a boil over high heat. Add broccoli and cauliflower; cook until tender-crisp, about 3 minutes. Drain; rinse under cool water.
Whisk soy sauce, vinegar, oil, ginger (or ginger juice), peanut butter, garlic, curry and salt in a large bowl until smooth. Add the florets; gently toss to coat. Let marinate at room temperature for at least 2 hours or cover and refrigerate for up to 1 day.
To serve, thread 2 broccoli and 2 cauliflower florets onto each skewer. (Reserve marinade.) Arrange the skewers on a platter in a single layer and drizzle with the marinade.
Recipe Nutrition:
Per skewer: 33 calories; 2 g fat (0 g sat, 1 g mono ); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 100 mg sodium; 157 mg potassium. Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (15% dv) Carbohydrate Servings: 1/2 Exchanges:1 vegetable, 1 fat Notes: (for 2 skewers)
Although doctors and nutritionists advise controlling your salt intake, there are many other ways in which you can put it to good use. Some simple and useful ideas: 1. Add 1 cup of salt to your laundry load when washing deep-colored fabric or towels, for the first few times. The saline solution helps set the pigment, so that color doesn’t bleed and clothes don’t fade. 2. If you’ve just bought shower curtains, soak them for a few hours in your bathtub in about 4 inches of water and a cup of salt. Then hang the liner without drying it. The salt forms an invisible coating on the shower curtain, protecting it from mildew. Repeat this treatment every three months for best results. 3. Mix one tsp. of salt with 1 cup of water. Dip a cloth napkin in this solution, wring it and wrap it around leftover wedges of cheese. Put the wrapped cheese in the refrigerator. Thanks to the salt crystals, your cheese will stay mold-free! 4. Got gunk on your steam iron? Spread out a sheet of wax paper, and sprinkle some salt over it. Now heat your iron for a couple of minutes, switch off the steam setting, and run it over the wax paper. The sticky residue will come off easily, thanks to the abrasive salt granules and the heat. 5. Salt is a natural anti-microbial agent. If you add a pinch or two of it to the water in your flower vase, the blooms will stay fresh longer. 6. Mix a little salt with sesame oil or mustard oil in the center of your palm. Now dip your finger into the salted oil, and give your gums a gentle massage with it. The result: strong gums and shiny pearls! 7. Rinsing your mouth with salted water brings relief from toothache, even if only for a while. That’s because salt draws out the germs from an abcess and drains it away. The result: relief! 8. Salt also assuages minor burns. Make a thick paste of salt and water and apply it all over the affected area. The inflammation will reduce quickly. 9. Come summer, and ants start creepin’ up window sills. Sprinkling a little salt keeps them away. 10. Soak walnuts and pecans in salted water for a couple of hours, and you’ll find that they shell more easily.
Considered healthier than plain garlic, black garlic has twice as many antioxidants and has long been consumed in Asia for its disease preventative and treatment properties.
Ingredients
2 Halibut Steaks (6 oz. each) 2 Tbsp. Balsamic vinegar 2 cloves Black Garlic 1 small orange (juiced) 1 tsp. orange zest 2 Tbsp. olive oil Dash of sea salt and ground white pepper Fresh cilantro, chopped (for topping)
Instructions
Heat olive oil in a large skillet over medium-high heat. Add in garlic.
In a small bowl, combine balsamic vinegar, orange zest, freshly squeezed orange juice, sea salt and pepper.
Season both sides of halibut steaks with balsamic mixture. Place steaks into skillet; cook for 10 minutes or until fish flakes with a fork.
Flip steaks halfway through cooking to ensure brownness on both sides. Serve warm and enjoy with a sprinkle of fresh cilantro.
Total Servings: 2
Nutritional Information Per Serving
Calories: 359.7 Carbohydrates: 12.0 g Cholesterol: 121.0 mg Fat: 19.1 g Saturated Fat: 3.2 g Fiber: 0.6 g Sodium: 139.1 mg Protein: 35.8 g
The sun's out and the weather's beautiful, so you go out for a run or bike ride. Then BAM! Tight hips, hamstrings and lower back ... ouch! Chances are, whether you're a seasoned pro or a newbie, you're going to struggle with a few sore muscles.
Counteract these workouts and loosen up those gams with a little yoga—even a little can go a long way!
For Runners: Wide-Legged Forward Bend. This pose will open up your hamstrings and stretch your shoulders and chest. Take a very wide-legged stance and point your toes inward just a tad. With a straight back, hinge at the hips and hang forward. Let your arms go, relax and breathe.
In terms of cancer prevention through nutrition, whole fruits and vegetables seem to offer the best defense.
The cancer risk for Americans who eat the recommended amounts (five servings) of fruits and vegetables (especially dark green, leafy vegetables, and red, orange, and yellow fruits and vegetables) on a daily basis is 50 to 70 percent lower than for those who consume the least fruits and vegetables.
As this Super Berry Smoothie recipe shows, a healthy breakfast can be quick, easy, low-fat and ideal for anyone on the go.
INGREDIENTS 1 cup vanilla soy milk ½ cup apple juice 1 cup blueberries, blackberries, raspberries, or sliced strawberries 1 ripe banana 1 cup crushed ice
Combine all ingredients in blender and puree till smooth. Serve garnished with berries or slices of banana.
Watermelon is a totally good-for-you food: The sweet, juicy pink melon is high in cancer-fighting lycopene and vitamins, but has zero fat or cholesterol.
This refreshing smoothie could earn a well-deserved place in your regular diet, it’s so luscious–and it’s good for you, too. Watermelon Mint Smoothie makes a great breakfast, or a super pick-me-up snack anytime. Get the easy recipe here:
INGREDIENTS 1 to 2 cups seedless watermelon chunks 1 tablespoons honey 1 tablespoon fresh mint leaves, or to taste 1 cup lemon yogurt Dash cinnamon
1. Puree watermelon, honey, and mint in a blender or food processor quickly–do not over blend. Pulse in the yogurt and cinnamon just until smooth.
Serves 1 or 2.
Servings: 16
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When the pH balance is thrown off or altered, overall health will also be thrown off or altered. Alkaline water can and will help to raise your body's pH level. In fact, DHerbs.com recommends consumption of alkaline water to anyone performing a cleanse or full body detox.
Servings: 12
Considered healthier than plain garlic, black garlic has twice as many antioxidants and has long been consumed in Asia for its disease preventative and treatment properties.
