Deliberate living is the key to a good life. When things just "go along" you are not really in control of your life - let's face it, shouldn't you be?
Below you will find articles that remind you that YOU are the author of your fate, take charge.
Your comments and suggestions are also welcome. Please send us feedback or point us to other useful material that we may include for the benefit of everyone who visits.
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* Rosemary: a spicy aroma that stirs and strenghtens. It refreshes the skin and tightens the pores. Excellent choice at the end of a stress filled day.
* Peppermint: improves circulation, soothes a headache, dizziness and nausea. Combined with a gentle massage of the head will improve its affect.
* Rose: reduces inflammation, calms the skin and helps balance its moisture content. It also helps balance emotions.
* Lavender: refreshes and harmonizes; it helps calm nerves and lift a sad disposition; it even helps with a panic attack.
Aroma therapy is generally used in a form of an oil. It may be combined with a massage oil or used in vapor form. Peppermint may also be consumed as a tea in which case it also helps to settle an upset stomach.
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Cold feet are one of winter's most annoying -- and common -- afflictions. The answer? A rich blend of warm, wintry spices. Cayenne, cinnamon, and ginger are all circulation boosters and mild stimulants. Applied topically, they increase blood flow, relieving chill and numbness. Cayenne, in particular, has foot-warming benefits; folk wisdom suggests sprinkling the fiery pepper into socks on cold days.
For a more luxurious experience, try this simple foot mask. It combines spices, skin-soothing ingredients such as oatmeal and honey, and the invigorating essence of orange.
Orange Spice Foot Mask
1/2 cup whole oats
1/2 teaspoon cinnamon
1/2 teaspoon cayenne pepper
4 tablespoons warm water
1 teaspoon olive oil
1 tablespoon honey
1 tablespoon fresh ginger, grated
4 drops sweet orange essential oil
Food Mask How-To
1. Using a food processor, grind the oats to a fine powder. Transfer to a medium-size bowl, add the remaining ingredients, and stir until blended into a thick paste.
2. Prepare two warm, wet washcloths or hand towels, either by wetting them and placing them in the microwave for one to two minutes or by soaking them in hot (not boiling) water. Wring out excess water and set aside.
3. Sitting with your feet in the tub or a large basin, use your hands to spread a thick layer of the mask over each foot, covering them completely up to the ankles. After wiping hands clean, wrap each foot in one of the washcloths to seal in the moisture from the mask. Sit back and relax for 10 to 15 minutes.
4. When you're ready to remove the mask, carefully lift off the washcloths. Rinse your feet thoroughly using warm water. Pat dry with a towel.
Read more at Wholeliving.com
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To get back to your balanced weight, try giving your body what it needs rather than depriving or punishing yourself with harsh diet and fitness regimens.
1. Create the Message: Eat the Right Foods
A healthy diet might be the most important tool you have for balancing your metabolism. "Most people know enough to get the junk food and artificial ingredients out of their diet," says Galland. But improving your metabolism also involves "putting the good things in." Here's what you need.
Fiber The indigestible parts of fruits, nuts, whole grains, and vegetables sweep toxins from your body and slow the speed at which your body absorbs sugars from food. Both functions have a huge impact on your metabolism. The federal government recommends 25 grams of fiber a day for women and 38 grams a day for men. Foods like vegetables, beans, whole grains, and some fruits, especially berries, deliver fiber.
Healthy Fats Omega-3 fatty acids improve the metabolic function of every cell in your body, primarily by reducing inflammation. Increase your intake of fish, walnuts, and ground flax seed while limiting your intake of pro-inflammatory omega-6-rich foods, like heavily processed foods as well as corn, soy, safflower, sunflower, and vegetable oils. Monounsaturated oils such as olive oil also have anti-inflammatory properties; make it your main cooking oil, says Hyman.
Fruits, Vegetables, and Spices Their phytonutrients -- carotenoids in carrots, curcumin in turmeric, anthocyanins in berries -- help "turn on" your body's metabolism at the cellular level and regulate hormones that help control appetite. These foods also contain high levels of antioxidants, which reduce inflammation. Center every meal or snack on fruits or vegetables -- totaling at least five to nine servings a day -- and use spices such as turmeric, cinnamon, and garlic liberally.
Friendly Foods Both Galland and Hyman also recommend paying close attention to foods that lead to bloating or other unpleasant symptoms. You probably know if you're truly allergic to a food, but it's possible to be intolerant and not realize it. Undetected intolerances can contribute to inflammation and hypothyroidism -- both of which spell trouble for metabolism.
Two of the most common food sensitivities are to gluten -- a protein present in foods like wheat, rye, oats, barley, spelt, and kamut -- and dairy. Hyman recommends removing them (or other foods you suspect you may be sensitive to) from your diet for at least a week to see whether your symptoms change.
2. Light a Fire: Exercise
When it comes to metabolism, the value of exercise "goes beyond the amount of calories you burn," says Galland. Resistance training builds muscle, and regular, sustained movement supports your thyroid, lowers inflammation, and improves the rate at which insulin can move blood sugar into your cells -- so there's more available as fuel and less sugar circulating in the blood to be turned into fat.
Any form of exercise helps, but you can increase your body's power to burn food calories (even when you're sleeping) by alternating periods of intense exercise with slower periods. Known as interval training, this exercise pattern "tunes up the mitochondria and increases your basal caloric burning," says Hyman. It doesn't matter what you choose to do -- walk, jog, bicycle, swim, or row. Exercise for one minute at nearly maximum capacity and then for three minutes at moderate capacity. Alternate for 30 minutes, two or three times a week, he says.
3. Clean Up Your System: Sweat
Pesticides, chemicals from manufacturing, and metals such as mercury and lead from air, water, and food circulate in the blood and wind up in body fat. In the blood, these toxins sabotage the body's main metabolic regulator -- the thyroid gland. (Another toxin accumulator might surprise you: rapid weight loss. When you burn fat, the toxins it stores enter the bloodstream.)
The solution: Sweat. Your body excretes toxins and waste in perspiration. "Not sweating is like not going to the bathroom," says Hyman. Regular exercise should make you sweat, but so will saunas and hot baths. Losing weight gradually -- not crash dieting -- will also help prevent your bloodstream from becoming a toxic dump, says Galland.
4. Become Aware: Breathe
Living on a flat line of high tension does incredible damage to your health, say experts -- metabolism included. Cortisol, the hormone your body produces when you're stressed, increases your appetite and promotes inflammation, reducing the body's sensitivity to metabolic hormones.
To reduce cortisol levels and normalize your metabolism, you must relax, say experts. Mind-body practices such as yoga and tai chi can help reduce stress, but relaxing can also be as simple as slowing down long enough to be conscious of your breath for a few minutes each day. "Breath," says Hyman, "is the doorway to the parasympathetic nervous system," which governs relaxation.
Read more at Wholeliving.com
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Often high blood pressure and high cholesterol go hand in hand increasing the risk of cardiovascular disease. If you fall into one or the other of these categories - heads up. You can make tasty changes in your diet and help yourself live a better quality life. Find a recipe or two to include in your regular repertoire for a healthier you. Recipes are from the Eating Well website.
Southwestern Corn & Black Bean Salad
Here's a great make-ahead dinner--and leftovers are welcome for lunch the next day. If you make it ahead, don't add the salt and pepper until just before serving. That way, the salt won't render the vegetables soggy and the pepper won't lose its bite. Make It a Meal: Scoop up this salad with warm corn tortillas.
Ingredients
* 3 large ears of corn, husked
* 1/3 cup pine nuts
* 1/4 cup lime juice
* 2 tablespoons extra-virgin olive oil
* 1/4 cup chopped fresh cilantro
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 2 15-ounce cans black beans, rinsed
* 2 cups shredded red cabbage, (see Tip)
* 1 large tomato, diced
* 1/2 cup minced red onion
Preparation
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Broccoli, Cannellini Bean & Cheddar Soup
White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.
Ingredients
* 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
* 1 cup water
* 1 pound broccoli crowns, trimmed and chopped (about 6 cups)
* 1 14-ounce can cannellini beans, rinsed
* 1/4 teaspoon salt
* 1/4 teaspoon ground white pepper
* 1 cup shredded extra-sharp Cheddar cheese
Preparation
1. Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.
White Beans, Spinach & Tomatoes over Parmesan Toasts
Three words describe this dish to a T: comforting, simple and fast.
* 4 thick slices country-style whole-wheat bread
* 1/4 cup freshly grated Parmesan cheese
* 2 tablespoons extra-virgin olive oil
* 4 cloves garlic, chopped
* 4 medium plum tomatoes, chopped
* 1 15-ounce can white beans, rinsed
* 1 10-ounce bag baby spinach
* 1/2 teaspoon freshly ground pepper
* 1/4 teaspoon salt
* 1/2 cup vegetable broth
* 1/4 cup sliced fresh basil, or 2 tablespoons prepared pesto
Preparation
1. Preheat oven to 450°F.
2. Top bread with Parmesan, place on a baking sheet and bake until the bread is crispy and the cheese is melted, 5 to 7 minutes.
3. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in tomatoes and beans and cook, stirring often, until the tomatoes are beginning to soften and the beans are heated through, 2 to 4 minutes.
Stir in spinach, pepper, salt and broth and cook, stirring constantly, until the spinach is just wilted, 2 to 3 minutes. Remove from the heat and stir in basil (or pesto). Spoon the bean-and-spinach mixture over the Parmesan toasts and serve hot.
Southwestern Rice & Pinto Bean Salad
The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.
Ingredients
* 1 cup Wehani brown rice, (see Note) or brown basmati rice
* 2-2 1/2 cups water
* 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
* 1/4 cup extra-virgin olive oil
* 1/4 cup sherry vinegar
* 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
* 1 large clove garlic, crushed and peeled
* 1/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans pinto beans, rinsed
* 8 scallions, trimmed and sliced (about 1 1/2 cups)
* 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Preparation
1. Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.
Don't know about you, but I've made no new year's resolutions this year. Why begin a new year (even decade) with an obvious failure. (Be realistic, if in all prior years it never worked...)
Instead, what I did do is, hauled in my rebounder, dusted it off and looked for some exercises on YouTube to follow. Mainly, what I wanted to know is if it would do me any good to use it without my feet ever leaving the webbing.
Why? Various reasons, not the least of which is that I lose my balance easily, afraid of heights... Come to find out, one can generate enough motion without ever bouncing off the surface to give the lymphatic system a workout. That seemed like a positive direction. (If you are interested in reading more about the benefits of using a rebounder click here.)
Within minutes of bouncing ever so gently one can feel the various muscles in the body responding. Your muscles tighten up to keep a balance and even after a 15 minute session I felt my muscles the next day.
I was happy thinking of "doing good" for my lymphatic system and as a bonus even my muscles benefit. As you get used to the motion there is easing and the familiarity allows you to experiment with a variety of moves. As the entire process reminds you so much of being a kid again how can you help but begin to feel giddy?
All in all, for over a week now I've actually been doing something wonderful for myself and all this without ever making a new year's resolution! It makes it a double plus in my book of tally.
If you are wondering about equipment, I would highly recommend Kettler. They make quality equipment for a very reasonable price for "home gym" as well as their professional lines.
Kettler products are widely available in sporting goods stores around Budapest.
Back in January I shared with you my newly discovered, doable exercise experiment. It is very gentle (it can be), yet still beneficial and it is fun, something I actually enjoy.
To be perfectly honest, I've not taken out the rebounder every single day since then, but 3-4 times a week at least.
In just a little over a month, I feel stronger and healthier - and all this while having fun. Generally, I line up several videos or just some good music videos and start moving.
If this continues by spring I will be ready for some real exercises and feel like I WANT TO, rather than have to, do them.
If you've tried it I would love to hear from you to know what you think and if it had worked for you. Use the "feedback" on the website (on top to the left) to write your comment to me. I would like to know that others have also discovered the pleasure of moving once again after thinking for so long that they could not.
Cheers to us all!
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Let's begin at the beginning. A joyful heart is like medicine or in King Solomon's words "A merry heart doeth good like a medicine." In a culture that chose happiness as its life goal, it seems strange that there are so few people who have a merry heart.
There had been many national surveys done that had repeatedly proven that the general population was happier/happiest in the poorest countries on the globe. How strange, you might think. On the contrary. It is only to the observers from Western cultures who pursue happiness at all cost, does this appear unusual.
People who have very little are truly grateful for what they have. Citizens of wealthier nations very quickly take things they have for granted and always look to others who have more, fueling a dissatisfied spirit. Although this may seem very minor and unimportant to some, this is the essence of human happiness and a joyful heart.
Somehow without ever actually verbalizing it I realized decades ago, that my instincts were tuned in to eternal truths and when I followed them they were always leading me in a positive direction. Finding my place in the universe - while being an important part, realizing that I am merely one of many parts that make up the universe - what I discovered had awaken an awe towards the world as a whole. Things do work together and more importantly all actions have consequences.
On a universal level I produce nothing to contribute to my being, yet by being I am also a consumer of universal assets. Once you walk through this logic how can you help but be grateful for the wheels that turn the machinery. I call it God, but you may call it whatever you choose to, the important thing is to recognize our dependence on the whole.
Until we comprehend our role within the whole it is difficult to be anything but proud of our own accomplishments. Knowing that pride is a sin we get another step closer to the goal of comprehension. The parts separately are useless. It is only as part(s) of the whole that they come together to form something that works to produce anything.
As such, my day begins with thanksgiving. I give thanks for all the things I could not accomplish on my own: waking up in the morning, breathing without outside assistance, being able to get out of bed. Further, I give thanks for having a bed to sleep in, a room and a house where the bed is, food on our table, a family to share with, a job to go to, a community where I have a part to play....
By the time I've given thanks for all the essential and wonderful things I have, how can I be anything but joyful each morning - and that, even before having my cup of coffee. May you think on these things and uncover your merry heart.
Around New Year's most people have grandiose plans and resolutions about building a better self. Perhaps the problem with these and the reason most fail is that the plans are so far away from the everyday life we live. This is a topic we see so often that we hardly think about it anymore which is unfortunate because with the global financial strains our health will be even more important.
Plan for the long term: It is in your interest to maintain emotional and physical health in order to enjoy your life in your senior years. When you consider the added stress of fears of unemployment or actual unemployment, the possibility of having no health insurance, not being able to afford a vacation you had hoped for or literally have to worry about paying for day-to-day expenses - the last thing you would need to make life even more difficult is a health problem to crop up.
Change is difficult for most people to achieve. We get comfortable in our daily routines and although we know we should do better, making changes would simply add to the daily stress we are already subjected to. It is understandable then that the greater the required change is, the greater the chances of its failure.
Balance is the key. Keeping a daily balance in eating, working, sleeping and socializing is essential and relatively simple to maintain. OK. You say if there was a balance there would not be a problem. This is true - but we now focus on the goal - (re)establishing a balance in small steps.
Anyone who is serious about calibrating a 'better' life for themselves will make the effort of sitting down with a paper and pencil - go through their average day and see where the problem(s) lie. Most people will find work taking over their life. Overcommitment in the long run leads to less efficiency on the job as well as decreasing the quality of family life.
Please take the time you deserve to consider what you must do rather than continue to hide your head in the sand. I'll be back with more specific recommendations so we can get to work together.
Greetings Everyone! So good to have you around. Hope you've been practicing giving thanks. Like all habits they form in 6 weeks time, this too can become a habit that will be like second nature to you and the difference will be not only felt by you but visible in the mirror. I promise (and would love to hear from you about it too)!
What our bodies were created for primarily was motion. No wonder then that moving your body will help wake it up as well as prepare it for rest. Many people prefer to exercise in the morning and take a gentle walk to wind down at the end of the day. What I'm about to suggest to you is yoga. Yes, there ARE many kinds and you need to be careful never to do anything that hurts.
Please accept my invitation to visit a yoga website that provides you with yoga exercises for virtually everyone and most causes. These are on-line and free. All that is required is you visiting and making the effort to do more than have your eyeballs do the exercises. No, I've not been peaking at you, just been there, we all have.
Considering that nothing comes from nothing and we not only want something but we want the best - we will make the effort and find something that suits the moment. Wake up with tempo and wind down with easy stretching. I know you can, and I bet you will.
Smile! There is no better make-up and it is free!
CLICK HERE for free yoga classes on the internet.