Eating Healthy on a Budget

The Dirty Dozen & The Clean 15

The Dirty Dozen

If you can’t go completely organic, do as much good as you can by purchasing as much organic food on the Dirty Dozen list as possible. The Environmental Working Group's list  of the Dirty Dozen includes the produce you should do your best- given your budget- to buy organic because of the amount of pesticides sprayed on them (if budget is a serious issue and you can’t get these organic either, soak for at least half an hour with veggie wash and water, or diluted raw apple cider vinegar).

• Spinach
• Lettuce
• Apples
• Celery
• Sweet bell peppers
• Potatoes
• Peaches
• Nectarines
• Strawberries
• Pears
• Grapes
• Cherries

There’s also a list of the Clean Fifteen, which you don’t necessarily need to purchase organic:

• Avocados
• Onions
• Cabbage
• Sweet peas
• Eggplant
• Domestic cantaloupe
• Kiwi
• Asparagus
• Mango
• Pineapple
• Sweet corn
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

By just following this list, you can cut down on up to 80 percent of your pesticide consumption. If you’re buying produce that you’ll be removing the outer peel from anyway, you can usually get away without buying organic. However, the nutritional content may not be as high in conventionally grown produce as it is in organic.

The Scientific 7-Minute Workout

30 seconds each......and you're done!

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

By GRETCHEN REYNOLDS

Creating Problems

“Problem” means that you are dwelling on a situation mentally without there being a true intention or possibility of taking action now and that you are unconsciously making it part of your sense of self. You become so overwhelmed with your life situation that you loose your sense of life, of Being. Or you are carrying in your mind the insane burden of a hundred things that you will or may have to do in the future instead of focusing your attention on the one thing that you can do now. 

When you create a problem, you create pain. All it takes is a simple choice, a simple decision: no matter what happens, I will create no more pain for myself. I will create no more problems. Although it is a simple choice, it is also very radical. You won’t make that choice unless you are truly fed up with suffering, unless you have truly had enough. And you won’t be able to go through with it unless you access the power of Now. If you create no more pain for yourself, then you create no more pain for others. You also no longer contaminate the beautiful Earth, your inner space, and the collective human psyche with the negativity of problem making. 

~ The Power of Now

Never Use Canola Oil

GMOs and why you should never use Canola oil.

Olive oil comes from olives. Sesame seed oil comes from sesame seeds.

But what is a canola? Canola is actually a made-up word for a genetically modified product.

Canola stands for “Canadian oil low acid.” It’s (sadly) a Canadian invention and subsidized by the government. The subsidies make it very cheap to use, so almost all processed or packaged foods contain canola oil. Be sure to read the ingredients. Here’s why you should:

THE SCOOP ON CANOLA

Canola oil is developed from the rapeseed plant, which is part of the mustard family of plants. These oils have long been used for industrial purposes (in candles, lipsticks, soaps, inks, lubricants, and biofuels). It’s an industrial oil, not a food.

Rapeseed oil is the source behind mustard gas, and on its own it causes emphysema, respiratory distress, anemia, constipation, irritability, and blindness. But through the beauty of genetic modification, we now sell it as an edible oil.

The claim is that canola is safe to use because through modification it is no longer rapeseed but “canola.” Except… canola is just genetically modified rapeseed. It has been marketed as a wonder oil that is low in saturated fats with a beneficial omega-3 fatty acid profile. It is recognized by the American Dietetic Association (no surprise) and the American Heart Association based on the belief that the absence of saturated fats alone makes it healthy.

It is now believed that rapeseed has a cumulative effect, taking almost 10 years before symptoms begin to manifest. One possible effect of long-term use is the destruction of the protective coating surrounding nerves called the myelin sheath. This is like having raw, open wires in the body. Some symptoms include:

• tremors and shaking
• uncoordination when walking or writing
• slurred speech
• deterioration of memory and thinking processes
• fuzzy or low audio levels
• difficulty urinating/incontinence
• breathing problems/short of breath
• nervous breakdown
• numbness and tingling in extremities
• heart problems/arrhythmia

From a nutritional perspective, canola oil has been found to deplete Vitamin E. It has a tendency to inhibit proper metabolism of foods and normal enzyme function. It also depresses the immune system.

THE SCOOP ON GMOs

Today, 72% of all products from the United States are genetically modified. The top 3 genetically modified foods are:

1. canola
2. corn
3. soy

Not too far behind them are potatoes, tomatoes, sweet peppers, peanuts, and sunflower.

Companies that commonly use genetic modification are:

• Kellogg’s
• Kraft
• Miss Vickie’s
• Hershey’s
• Coke
• Gatorade
• General Mills
• Labatt beer
• McCain
• No Name
• President’s Choice
• Quaker Oats
• Ragu

When an attempt was made for new legislation to force the labeling of genetically modified products in grocery stores, the three companies of Kellogg’s, Monsanto, and DuPont spent $55 millions to fight it and eventually won. It is not mandatory for companies to let the consumers know when they have used genetic modification. Which is why today I refuse to use a Kellogg’s product (very corn-based). Produce that is genetically modified is sometimes identified by a 5-digit number on its sticker that starts with an 8. But not always.

NEGATIVE EFFECTS OF GMOs ON HUMANS

1. Toxicity

Apparently they have GMO Christmas trees that glow in the dark. Slightly cool, but kind of disturbing. They can also make pigs glow in the dark by injecting them with jellyfish.

2. Allergic reactions

Our bodies were not built to recognize and consume GMOs. They are foreign substances in our digestive system and in our bloodstream.

3. Antibiotic resistance

Many plants are engineered to become resistant. We consume those same toxins and may in turn develop resistances.

4. Cancer

GMOs are an offense to our cells. They depress our immune system and may allow for the onset of cancer.

5. Immuno-suppresion

Our immune system doesn’t recognize GMOs. It works to expel them from our bodies as soon as possible, and has less time to work towards our general well being.

Besides the above, GMOs have a negative effect on nature. It upsets the balance of the earth, harms wild plants, and disturbs the life cycle of wild animals.

WHAT CAN WE DO?

Since learning the above, I’ve made some changes. They’re small, but I feel good about them.

1. I don’t buy or use anything that contains canola.
2. I don’t buy or use any Kellogg’s products.
3. I look at the produce stickers on my fruits and vegetables. Just in case.
4. I stay away from processed foods, as they are most likely GMO.

GMOs are a big scary topic. But even without labeling, most of us can incorporate small changes to eat more naturally.

~thanks to Vanessa (Runs)

Yoga Poses You Can Do from a Chair

Although yoga has been around for thousands of years, it's become increasingly popular in recent years - and continues to undergo transformations. There are intense, sweaty styles of yoga that make the muscles of even fitness people tremble; there are gentle forms of yoga that are suited for beginners; and there are yoga classes specifically for athletes, people with arthritis, kids and even pregnant women.

Yoga offers many benefits: from reduced stress to improved strength and flexibility - but it can also be intimidating to many people. You might feel that you just "don't bend that way" or might not be able to keep up with others in a class, or have physical limitations that prevent you from easily moving up from and down to the floor or standing for an hour (or two!). Enter chair yoga, a gentle style of yoga you can do from a (mostly) seated position that also incorporates the breathing and mind-body benefits of a traditional class.
 
Whether you're in a confined space, such as a cubicle or an airplane seat, you have mobility issues, or you're just looking for a few stretches you can do that simply feel good and help you melt away tension, this series of seated yoga exercises can be a great addition to your daily routine.
 
These poses are suitable for most people, including seniors, people living with chronic pain, and those who use a wheelchair. Any contraindications are included with the poses.

1. Seated Neck Rolls 
Benefits: This warm-up pose releases tension from the neck, which is particularly important if you spend a lot of time sitting. Avoid this pose if you have any issues or injuries to the neck or cervical spine.

Begin by sitting up straight in a chair. Gaze up to the ceiling, keeping your neck long. Then bring your left ear down towards your left shoulder and hold (not pictured). Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder (not pictured). Inhale and exhale through the nose in a slow and controlled manner. Repeat twice.

For a deeper stretch, extend the right arm down toward the ground and hold while your left ear is toward your left shoulder (and vice versa). You should be relaxing your neck muscles and using the weight of your head to stretch. Do not attempt to force your head lower with your neck muscles or your hands. Stop immediately if you feel any discomfort.
Repeat five times on each side, taking long, slow and even breaths through the nose.

2. Seated Mountain Pose
Benefits: Mountain pose is sometimes called "samasthiti" or equal standing. This pose is often practiced at the beginning of a class and between poses as a way to reset and balance the body. The seated variation allows you to check in with your posture, release tension from the upper body, and focus on the breath while engaging the core.

Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. Inhale through the nose and raise your arms overhead. Keep your arms shoulder width apart, and relax your shoulders. If you feel your shoulders creep up around your ears, relax them. Keep the belly strong, and gaze in between your hands, to the ceiling.

Stay here for five breaths.








3. Seated Eagle Arms 
Benefits: This arm and shoulder stretch targets the wrists and the space in between the shoulder blades, which is a difficult area to stretch.

Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. Extend your arms out in front of you at 90-degree angles, palms facing each other (not pictured). Then place your right arm under your left and press the backs of your palms together. (If your arms and shoulders are tight, you might not to get your arms as close as pictured. That's OK. You'll still feel this stretch.)

Inhale and sit tall, then exhale and tuck your chin to your chest to stretch the back of the neck. Hold the pose for five breaths, then switch arms and stay another five breaths.






4. Seated Forward Fold 
Benefits: Seated forward fold lowers your head below the heart, which can have a calming effect. This pose is designed to reduce stress and stretch the spine and hamstrings. Avoid this pose if you have high blood pressure or eye issues, such as glaucoma or detached retinas.

Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in toward your spine to engage your abs, and keep your feet flat on the floor, if possible. Spread your legs slightly wider than hip's distance apart. Exhale and hinge from the hip, slowly lowering your hands to the floor (or in contact with your thighs or shins). Then slowly round your upper back, lowering your chest in between your legs and relaxing your head and neck down. Allow your shoulders to relax and round.
Stay here for five breaths. Inhale and slowly roll up, allowing your head to be the last part of your body to lift. Relax the shoulders back and down.

5 & 6. Seated Cat/Cow
Benefits: This complementary pair of poses stretches the entire spine and improves spinal mobility. By arching the back in "cow" pose, you stretch the front torso and chest. In rounded-back "cat" pose, you help to stretch the back of the torso and shoulders. If you have any neck or cervical spine issues, keep the neck in line with the torso throughout these poses.

Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. As you inhale, arch your back (leading with the chest) and look up toward the ceiling. Lift the chin and allow your arms to relax next to you. As you exhale, round your spine and let your head drop forward. Tuck the chin and allow your shoulders to roll.
Repeat five times, moving fluidly from cat to cow with each breath.

7. Standing Forward Fold with a Chair
Benefits: As with the seated variation, this forward fold modification offers a chance to let the head come below the heart, which can have a calming effect. This pose is designed to reduce stress, stretch the spine, and assist digestion.  Avoid this pose if you have high blood pressure or eye issues, such as glaucoma or detached retinas.

Begin by standing about an arm's length away from a chair. Your feet should be directly under your hips; your shoulders should be back and down, with your abs engaged. Inhale and reach for the chair, allowing your body to roll down. Bend your knees slightly to prevent locking them, and allow the head to hang.
Stay for five breaths, and then roll up slowly.

8. Seated Forward Bend with Chair 
Benefits: This pose allows the spine and hamstrings to stretch gently.
Sit on the floor in front of your chair with your legs extended in front of you, under the chair. Keep the chair set close enough to your body that you can touch it with your hands when the arms are outstretched. Pull your belly in to your spine to engage your abs and flex your feet to engage your legs. (Bend your knees if necessary if you cannot straighten them.)  Hinge from the hip to place your hands/forearms onto the chair, and then allow your chin to drop toward your chest and your upper back to round slightly forward.
Stay here for five to 10 breaths, then slow roll your chin and chest up.

~Thank you Stepfanie Romine 

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