Boost Your Sex Life? Try Meditation

Whether you’re getting busy between the sheets or have a slightly lagging libido, here’s a strategy to add fire and pleasure to your sex life that you may not have thought of: meditation.

“Your state of mind has a huge influence on your level of sexual satisfaction,” says Jill Blakeway, director of The Yinova Center and author of the new book Sex Again: Recharging your Libido, which offers modern ways to apply ancient wisdom and practices to your sexcapades and comes with an accompanying six-week sex-boosting plan.

“Women would tell me they get distracted during sex, that they’re going over their to-do list in their heads,” Blakeway explains. (Can you relate?) “I realized that it’s about mindfulness, and by training people to be mindful, I start training them to enjoy sex more. And studies have verified that meditation can quiet the mental chatter that keeps women from enjoying sex fully.”

And, it turns out that daydreaming about tomorrow’s big meeting while getting it on is nothing new. Blakeway found that many of the ancient strategies for enhancing sexual pleasure in Taoist, Tai Chi, and Qigong traditions addressed that very problem.So how do you calm the chatter and focus more on foreplay?

“The exercises designed to enhance sexual pleasure were about helping to maintain mental focus; they’re more like meditation techniques than just sexercises,” she says.

They also teach you to circulate your energy, or chi, in a way that allows sensation to travel way beyond your sex organs. “It means that orgasms become a much more full body experience,” says Blakeway. “The Taoists were training people to have much deeper, profound, whole body orgasms. The ancient texts have nine levels of orgasm.” Um…sign us up, please?

Thankfully, the meditations that Blakeway outlines in the book—like breathing exercises and visualizations—are all simple and doable—even for meditation newbies. And she shared one of her favorites, The Loop, with us, so that you can get started right away.

If it still seems a little too Tantric, you can start with this super simple meditation. “Spend five minutes per day thinking about sex,” says Blakeway. “Where your mind goes, your chi will follow.”

—Lisa Elaine Held

7 Easy Solutions for Faster, Deeper Sleep

Does your bedtime routine involve shutting down your laptop or sending that last text and then hoping to fall asleep? How's that working for you?

Experts call that behavior bad sleep hygiene. It's when you skip past the time needed to help your body properly prepare for sleep, leaving you tossing and turning.

Experts say, what really gets the body ready for a good's night sleep are a handful of wind-down practices—like what our parents did for us as kids: bath, jammies, bedtime story. What's the adult equivalent?

Here are eight things you can do for better sleep hygiene—and better sleep.

 

1. Turn off the screens

Rubin Naiman, MD, sleep specialist at the University of Arizona Center for Integrative Medicine, says turning off your laptop, iPad, and even turning down the room lights at night is important for getting to sleep and staying asleep. Both daylight and the blue element from screens suppress melatonin, which is our body's natural sleep aid. So give yourself some downtime between Facebooking and hitting the hay.

 

2. Boil water for a cup of tea

This one's so easy. "Making the time to have a cup of tea before bed eases us into a calm sleep, says Jim Nicolai, MD, medical director of the Integrative Wellness Program at Miraval. "Being mindful of what we're eating and drinking during the day and before bed can greatly impact sleep. Of course, you'll want to stay away from stimulants such as sugar and caffeine." Straight up chamomile tea wins as the most calming before-bed cuppa for us.

 

3. Draw a bath
Bring back bath time and create space before sleep with a calming lavender bath, suggests Dr. Nicolai. "It aids with insomnia and reduces emotional stress and anxiety." (No tub? A shower witha great aromatherapy shower gel can work, too.) This simple act is not only relaxing, it's also a high-level self-care practice. In other words, it's a way to nurture ourselves. And when was the last time you really did that?

4. Wear an eye mask to bed

Even a little bit of light in your bedroom—your glowing cable box, your charging phone, your alarm clock—can affect your pineal gland’s production of sleep hormones, and therefore disturb your sleep rhythms, says integrative and functional medicine expert, Frank Lipman, MD. "The most crucial thing for good sleep is a completely dark sleeping environment—or use an eye mask when that's not possible," he says.

 

5. Get into the spirit of sleep

Ever wish you didn't need to sleep, so you could get caught up on work or be way more productive? Well, Dr. Naiman wants you to stop right there. For him, getting to sleep is a spiritual practice that should be honored for its own sake, not just as an interfering biological necessity. "With sleep, it's not just what we do, but how we do it," says Dr. Naiman. "Sleep hygiene supports us in surrendering. Good sleep is learning to let go on a deeper, spiritual level."

 

6. Practice bedtime gratitude

How we fall asleep is how we wake up, so think twice about stressing over tomorrow's to-do list.Elena Brower, founder of Virayoga and author ofArt of Attention shares her nighttime gratitude ritual with her son: "At the end of most days, when Jonah goes to sleep, we acknowledge what we're 

grateful for. And sometimes we 

forget and rush to sleep; on those days I definitely sense a difference in the morning, a subtle disconnect. Recognizing gratitude—whether it's for his toys (!), his family, his home, his teacher, his friends—is a gorgeous way to end the day. We wake up in a sweeter and happier space when we are grateful the night before."

 

7. Use aromatherapy

Not going to draw a bath? Can't be bothered to boil water for tea? Then how about you slather on an aromatherapy oil that's designed to help you unwind? High-quality essential oil blends (we likeH.Gillerman Sleep Remedy) can activate the limbic system and emotional centers of the brain. And this sets off chemicals that can make you feel relaxed and even sleepy.

~Excerpted from Jennifer Kass

Who Owns Organic

Who Owns Organic

The latest update of major corporate ownership and involvement in the organic food sector is now out. The chart graphically focuses on the organic brands with ties to the top 25 food processors in North America. You can view a full-size version of the latest chart by clicking here.

Dr. Phil Howard, an Assistant Professor at Michigan State, is responsible for the creation and updating of the organic food business chart. He teaches in the University’s Community, Agriculture, Recreation and Resource Studies program.

Dr. Howard has now created a new graphically animated version of consolidation occurring in the organic food sector between 1995 and 2007. You can view this by clicking on this link:
http://www.msu.edu/~howardp/OrganicIndustry.mov

Dr. Howard’s first organic food sector chart, from 2002 (the date the USDA’s organic standards were implemented), offers an interesting comparison of the dramatic changes that have taken place with organics over the past 4 years. You can view the 2008 organic food sector chart by clicking here.

Two other revealing presentations of organic business have also been prepared by Dr. Howard. These are a chart of major independent organic companies and a chart of private label organic brands, including supermarket chains, specialty chains and distributors.

All of the charts are in a pdf format and may take a few moments to load, depending on your connection speed.

Dr. Howard has other interesting information on the structure of the organic industry at his site.

Avocado = SUPERFOOD

You probably know that avocados are an excellent source of healthful fats, but this whole food contains other unique health benefits.

The Hass Avocado Board (HAB) has been supporting clinical research investigating the various health effects of avocado consumption, particularly its benefits for cardiovascular disease, weight management, diabetes, and its ability to enhance the body’s absorption of nutrients.

Avocados, which are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy.  I eat an avocado nearly every day; this increases my healthy fat and calorie intake increasing my protein or carbohydrate intake. (See Nutrition Facts Panel below.) It is also very high in potassium. Eliminating grain carbs is one of the best ways to support your health and maintain your weight, but when you cut down on carbs, you need to increase your intake of healthy fats. Avocados are an excellent source, along with organic raw butter, coconut oil, olive oil and organic pastured eggs.

Overall, most people would do well to get upwards of 50-70 percent fat in their diet (along with high amounts of vegetable carbs, moderate-to-low amounts of high-quality protein, and very little, if any, carbs). Avocados are high in:

• Fiber
• Potassium (more than twice the amount found in a banana)
• Vitamin E
• B-vitamins
• Folic acid

Avocados are one of the safest fruits you can buy conventionally-grown,and most experts do not believe you need to purchase organic ones. Their thick skin protects the inner fruit from pesticides.

Avocados have a long list of potential health benefits. For example, besides its anti-inflammatory properties, previous research from Japan suggests this powerful fruit may also help protect against liver damage. 

Due to its beneficial raw fat content, avocado enables your body to more efficiently absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) in other foods eaten in conjunction, which help protect your body against free radical damage. 

To preserve the area with the greatest concentration of antioxidants, you basically want to peel the avocado with your hands, as you would a banana:

1. First, cut the avocado length-wise, around the seed
2. Holding each half, twist them in the opposite directions to separate them from the seed
3. Remove the seed
4. Cut each half, lengthwise
5. Next, using your thumb and index finger, simply peel the skin off each piece

While avocado is commonly eaten raw, on salad or alone, with nothing but a dash of Himalayan salt and some ground pepper, for example, there are many other ways to include avocado in your diet. For example, you can use avocado in the following ways:

• Use as a fat replacement in baking. Simply replace the fat called for (such as oil, butter or shortening) with an equal amount of avocado. See my WGN cameo where I use it in a dessert!
• Use as a first food for babies, in lieu of processed baby food

~excerpted from Dr. Mercola 

Quinoa: 5 reasons this grain is the superfood of the year

Last year, the United Nations officially dubbed 2013 the International Year of Quinoa. 

So, we thought it was the perfect time to pay tribute to this most-super of all superfoods by revisiting its many incredible benefits.

Here are five reasons this ancient grain is the official superfood of the year:

1. Quinoa fuels your workouts (and work schedule). Cooked quinoa contains approximately eight grams of protein per cup, according to the USDA nutrient database. It’s also one of the few vegetarian “complete” proteins, meaning it contains all nine essential amino acids your body needs. So it will give you energy for heavy weight lifting and long meetings.

2. It promotes healthy digestion. A cup of quinoa contains a healthy serving of fiber (5 grams), and adequate levels of fiber in your diet contribute to better digestion, lower cholesterol levels, control blood sugar, and help you maintain a healthy weight.

3. It’s nature’s multivitamin. Nutrient-dense is an understatement: Quinoa’s an amazing source of iron, magnesium, calcium, potassium, folate (a B vitamin), and more. You may not be able to ditch your supplements altogether, but it will certainly help tick off a few boxes.

4. It’s a good carbohydrate. Because of quinoa’s high levels of protein and fiber, it’s better for you than other grains that more quickly convert to sugar in your body. It’s also naturally low in calories (222 per cup).

5. It’s versatile and delicious. You may think that all quinoa is good for is salads (it is!), but it’s really a grain of many hats. Try it in a Coconut Curry Bowl, shape it into a veggie burger, roll it in sushi, or eat it for breakfast as a porridge or with yogurt. 

Chronic Pain: Foods that Cause & Relieve It

Do you suffer from chronic pain? Ouch! But you may be surprised to learn that you can help minimize your pain through your food choices. What you may be eating can contribute to chronic pain, and also, you can choose to incorporate certain foods that may help alleviate pain.

Ready to create a diet that supports you in feeling your best? Here are 10 foods that may cause pain, and 10 that alleviate it.

Painful Food

1. Gluten

We’ve often discussed how gluten intolerance can lead to stomach and intestinal pain, but did you know that eating gluten can also cause all-over pain? Many people have a sensitivity to gluten whereby the body sees gluten as a foreign pathogen and releases inflammation to fight it. An inflammatory response can be very painful, and if you are gluten intolerant but ingest gluten on a regular basis, you may have chronic inflammation causing widespread pain. Gluten is a sticky protein found in wheat, rye, barley, some processed oats, and also in many processed foods. So the happy bi-product of resolving to go gluten-free also means you will have to give up most of all processed foods! You will feel so much better without them, as you find much better alternatives (see below)!

2. Eggs

Egg yolks contain arachidonic acid, which studies have shown is one of the main fatty acids involved in inflammation. Diets high in arachindonic acid may lead to a constant level of inflammation, and thus, pain.

3. Meat

Meat, particularly red meat, can contribute to chronic pain in a few ways. First, meat is high in purines. When you ingest dietary purines, your body breaks them down into uric acid, which can cause the excruciatingly painful condition, gout. Likewise, meat is also high in fats containing arachindonic acid, which can cause inflammation and pain.

4. Milk/Dairy

Milk products can contribute to pain in a few ways. First, milk contains lactose, a sugar that is very difficult for the  body to digest. For people with lactose intolerance, consumption of dairy products can bring about gastrointestinal pain or discomfort. Milk products can also contribute to all over inflammatory pain because milk contains high levels of the protein casein. Because so many people have difficulty processing casein, it can lead to a painful inflammatory response in the human body.

5. Aspartame

Studies show that this artificial sweetener, also known as NutriSweet or can cause headaches.

6. Trans fats

According to the Mayo Clinic, trans fats may increase inflammation in your body, which can cause all-over pain and discomfort.

7. Beer

According to WebMD, research shows that drinking as few as two beers each week can increase your risk of getting the painful condition gout by a quarter. And the more beer you drink, the higher your chances of getting gout are – drinkers who had two beers per day had a 200 percent increased chance of getting the disease. That’s most likely because beer is high in purines, which convert to uric acid in the body.

8. Fried foods

Many foods are fried in oils high in omega-6 fatty acids. While your body needs a balance of omega-3 and omega-6 fatty acids, the key word is balance. The omega-3 to omega-6 ratio should be 1:1; however, in the typical Western diet it is about 1:15 or even more out of whack! Omega-6 fats at this high of a level are pro-inflammatory, which can lead to inflammation and chronic pain.

9. Processed foods

These foods (those that come in a bag, box, package) may cause chronic pain and inflammation for a number of reasons. Some of the pain causing ingredients you may find in processed foods include gluten, trans fats, high levels of omega-6 fatty acids, and artificial chemicals.

Pain Relieving Foods

1. Dark leafy greens

Greens such as spinach, kale, and Swiss chard are high in antioxidants and nutrients that fight oxidative stress. Eating greens can also help prevent the painful condition, osteoporosis. This is because greens create a state of alkalinity in your body, which helps to balance out acidity without demineralizing your bones, and helps your body maintain these minerals.

2. Raw walnuts

Walnuts are high in omega-3 fats, which can help to balance your omega-3 to omega-6 ratio, which fights inflammation and pain. Try pulsing them in the blender or food processor with some fresh basil and other herbs for a yummy nut pate that you can top salads with.

 3. Avocado

These fruits are high in vitamin K, which reduces pain and other arthritis symptoms. And the healthy fats are an excellent boost of HDL level, the good cholesterol, which aids in protecting against free radicals - and helps regulate triglyceride levels preventing diabetes And avocados unique combination of vitamins C and E, carotenoids, selenium, zinc, phytosterios and omega-3 fatty acids guard against inflammation.

 4. Sea Vegetables

Sea vegetables like kelp and dulse contain fucoidans –polysaccharides that studies have show to reduce pain. Sea veggies are also great for providing lots of trace minerals, as well as B vitamins and iron.

5. Acai

These delicious berries are high in antioxidants and omega-3 fatty acids, both of which are powerful pain fighters. Antioxidants fight free radicals, which can damage cells and cause pain, while omega-3 fats fight inflammation. 

6. Ginger

A recent study showed that ginger decreased muscle pain by 25%. Ginger can also soothe stomach pain, and evidence also exists showing ginger may be effective at relieving the pain of osteoarthritis.

7. Cherries

Studies have shown that tart cherry juice is high in anti-oxidants and may relieve the pain of osteoarthritis. Since they aren’t in season right now, you could try getting some organic, frozen cherries and making a simple smoothie out of them.

8. Turmeric

According to the National Institutes of Health, turmeric may be effective for relieving stomach upset, as well as the pain of osteoarthritis. I love the taste of turmeric. Try working it into your dishes.

9. Flaxseed

Flaxseeds are high in omega-3 fatty acids. Eating foods high in omega-3 fatty acids can reduce inflammation, and therefore pain. Try grinding 1 Tbs. fresh and topping soups and salads with it.

I hope these tips have been helpful for you, and that you can start eating your way to feeling better and better!