Sesame — Seed of Immortality

Perhaps the oldest seed utilized by man, sesame has been used for thousands of years as medicine, food and to light lamps. Although the first written record of sesame is 3,000 BC, Assyrian mythology gives sesame a role in the origins of our world. In this legend, the gods drank sesame wine the night before the earth was created. This tiny seed, which explodes from its pod when mature, is also called the seed of immortality and is considered to be good luck. It was the first plant used for its oil. In China the oil was originally burnt and used as ink. Some people think it wasn’t used as food until much later.
The sesame seed, Sesamum indicum, from the Pedaliaceae family, is well known throughout many cultures and has been valued as food and medicine alike. As sesame is a rare seed that contains high quantities of methionine and tryptophan as well as other amino acids. It is a perfect match for grains and legumes to create necessary essential amino acid balance in vegetarian diets. It is interesting to see how this little seed is eaten in deliciously complementary combinations across many cultures:

• In the Middle East, it is often used in a mixture of spices, herbs and nuts called za’atar or dukkah and eaten with bread and olive oil, or it is made into tahini and eaten with falafels and hummus.
• In Japan, the black sesame seed is ground and mixed with salt and used as a nutritious seasoning for rice or noodles called gomashio.
• In Myanmar (Burma), it is added to salads or served at the end of the meal in a unique pickled tea salad.
• The Chinese usually toast the seeds before grinding them into a paste, which is added to stir fried vegetables. Alternatively they press the flavorful oil from the toasted seeds and drizzle it over noodles or vegetables before serving.
• In India, among other countries it is made into halvah and eaten as a desert, they also use cold pressed untoasted sesame oil for cooking.

In Japan, the traditional art of creating the silkiest flavored oil is continued to this day. Human hair is used to filter the oil, creating an incredibly soft texture. Most sesame oil now available is extracted with high heat, bleached and deodorized. This process oxidizes the polyunsaturated fatty acids, creating rancid oils which are harmful, completely different from the cold pressed, beneficial sesame oils of our forefathers.

The black sesame seed in particular is renowned for its medicinal properties and is used in Unani, Ayervedic, Tibetan and Chinese medicine. It is traditionally used for problems with the liver and kidneys, dizziness, blurred vision, ringing in the ears, headaches and to relieve PMS. An interesting use for it is as a mouthwash for tooth and gum disease in which cold pressed sesame oil is swished around in the mouth and then spat out once a day. It is used as a sedative and will relieve anxiety and insomnia if a few drops are placed in the nostrils. Sesame fortifies the constitution when recuperating from long illness. In Ayervedic medicine the oil is often rubbed into the skin in a practice called abhyanga, which is done to improve energy flow and free the body of impurities. It has also been used for colic, rheumatism, burns, leprosy, piles and colds.
Some people swear the soup of ground black sesame seeds, rice and sugar is a perfect remedy for thin, limp and dull hair, if eaten two times a day. It is also commonly used in cosmetics, soaps and lubricants. The flowers of the sesame are used to make cologne.
Sesame seeds consist of fifty percent or more oil, which contains high levels of vitamin E, in particular alpha and gamma tocopherol. Gamma tocopherol has recently been found highly beneficial for combating nitrogen free radicals, chronic inflammation, cancer, heart disease, high blood pressure and degenerative brain diseases like Alzheimer’s.

Sesame seeds have about three times the calcium content of milk.

They also have magnesium, vitamin A, some B vitamins, sesamin lignan (an antioxidant), zinc, phosphorus, copper, iron and potassium. Modern studies have found the oil to have wide medical and pharmaceutical application, it is a mild laxative, has anti-cancer, anti-bacterial, anti-inflammatory and many other beneficial qualities. Cold pressed sesame oil has very high antioxidant properties making it a stable cooking oil. If added to other oils it helps prevent them from oxidizing as well. Although sesame seeds have not been a major problem for people with food intolerances its extensive use as a major ingredient in highly processed margarine may have created intolerance in some people.
These seeds have a nutty flavor that goes well with both sweet and savory food, making it easy to add to the diet:

• They can be conveniently used in salads, by toasting them in a dry pan and then grinding them (they are digested better ground).
• Ground sesame seeds can also be added to oatmeal porridge or yogurt for breakfast.
• A simple mix of the Japanese gomasio can be made with a ratio of five to one, black sesame seeds to sea salt, ground and used as a seasoning for pasta, vegetables or rice.
• Different flavors of dukkah or za’atar make easy, healthy and tasty snacks to offer guests and family alike.
• Cold pressed untoasted sesame oil is available at most health food stores and can be added to other oils to prevent oxidation when cooking.
• Toasted sesame oil imparts a lovely flavor to salads or drizzled over sauteed vegetables or pasta.
• Tahini dressing or hummus dips are great for vegetable sticks or chips.
• They can be added whole or ground to breads, muffins and cakes.
• Delicious Shan tea can be made by toasting sesame seeds and adding them to black Chinese tea.

Sesame seeds are much tastier when freshened up with a dry toasting, demonstrated here and then lightly crushed:

SURVIVING RADIATION

 

SURVIVING RADIATION THE WISE WOMAN WAY

by Susun S Weed

We are adapted to survive mild exposures to radiation. After all, the sun is a kind of controlled nuclear bomb and it releases a lot of radiation. Of course, this radiation, and man-made radiation, can also cause cancer and a host of short- and long-term health problems.
Whether you are worried about the radiation from dental x-rays, a mammogram, or fallout, here are some Wise Woman Ways to help you stay healthy. (If you are using radioactive therapies in your cancer treatment, there is a chapter full of information specifically for you in Breast Cancer~ Breast Health! The Wise Woman Way.)
~ Japanese researchers found that diets high in carotenes significantly reduced DNA damage in humans exposed to radiation. Supplements of beta-carotene (or of vitamins C or E) did not show this effect. Eating lots of orange and dark green foods (sweet potatoes, winter squash, beets, carrots, kale, collards, chard, and spinach, for example) can protect you from radiation-induced cancers.
~ Envision yourself and all your cells protected from damage. (One woman wrapped herself in psychic lead.)
~ Guinea pigs bombarded with radiation lived a lot longer if they ate broccoli or cabbage. All cabbage family plants - including arugula, turnips, radishes, cauliflower, mustard greens, bok choy, Brussels sprouts, broccoli d'rappe, kale, collards, and of course broccoli - protect your cells from the damaging effects of radiation.
~ Choose an image, an icon, something meaningful to you, as a focusing agent. Put your affirmations, blessings, prayers, visualizations, and healing love into it, for easy access when you need help.
~ Miso broth is the classic food for prevention of radiation damage. There’s twice the protection if a quarter-ounce/5 grams of dried kelp seaweed is added to the soup. In scientific studies, seaweed was able to neutralize radioactive isotopes in the human body. Researchers at McGill University say radioactive strontium binds to the algin in brown seaweeds to create sodium alginate, a compound easily and harmlessly excreted. Common black tea exhibited the same anti-radiation effects in several Japanese studies.
~ In Fighting Radiation and Chemical Pollutants with Foods, Herbs, and Vitamins (Vitality, 1991), Steven Schecter tells us that both black and green tea showed "radioprotective effects" whether taken before or after exposure to radiation. Among other modes of operation, tea catechins absorb radioactive isotopes and remove them from the body before they do damage. The action is similar he says, to that of sodium alginate (the "active ingredient" in kelp seaweed).
~ Eating any amount of reishii (a mushroom) reduces damage from radiation.
~ St. Joan’s/John's wort oil protects my skin from radiation damage. I use it as my only sunscreen (and I am outside a lot) and find it not only immediately effective in preventing and treating sunburn, but even more protective with continuing use over years.
~ Burdock root (Arctium lappa) removes radioactive isotopes from the body. A dose is 1-4 ounces/300-120 grams of cooked fresh root, up to a pint of infusion daily, or several large spoonfuls of vinegar (but only if made with fresh roots).
~ Dried beans, especially lentils can reverse DNA damage done by radiation. So can red clover (Trifolium pratense) and astragalus (Astragalus membranaceous) - two powerful members of the legume (bean) family.
~ Homeopathic remedies can be taken before and after exposure to radiation: Plumbum (lead) is said to help those who feel overwhelmed and in need of protection. Belladonna is used to prevent and relieve radiation burns and pains - even long after the immediate exposure.
Recipe for "Anti-Radiation Easy Meal" is on page 308 in Breast Cancer~ Breast Health! the Wise Woman Way.
~ Selenium protects DNA from radiation damage and helps prevent damage to the skin surface, too. Get plenty of selenium by eating a daily dose of 2 cups/500 ml of nettle infusion, one-half ounce/15 g kelp, 2 ounces/60 g cooked burdock root, or 1 cup/250 ml organic yogurt daily. Shellfish, green and black teas, and garlic contain significant amounts of selenium, as do many mushrooms. The best sources however are nettles (2200 mcg per 100 grams), kelp (1700 mcg/100 g), burdock (1400 mcg/100 g), catnip (Nepeta cataria), ginseng, Siberian ginseng, and astragalus.
~ In clinical trial with humans, those who took ginseng extract (Panax quinquefolium) for thirty days following exposure to radiation showed hastened recovery from injuries to their bone marrow, organs, skin, and blood cells according to Paul Bergner in The Healing Power of Ginseng, The Enlightened Person's Guide, Prima, 1996. He quotes Japanese researcher Dr M. Yonezawa as saying that "ginseng appears to be the most useful agent available for protection against radiation damage."
~ It’s important to keep yourself well nourished if you are exposed to radiation. Make it a habit to drink at least two big cups of nourishing herbal infusion daily. Nettles, red clover, and violet leaves supply generous amounts of the nutrients you need most: protein and minerals, especially potassium and zinc.

For best results, do not use capsules of the herbs mentioned in this article. Instead, cook with them (kelp, astragalus, Siberian ginseng, ginseng, reishii, and burdock), brew nourishing herbal infusions with them (nettles, red clover, astragalus, burdock, catnip, and ginseng), make mineral-rich vinegars with them (nettles, burdock, catnip, ginseng, and astragalus), or take a high-quality non-standardized tincture of them (burdock, ginseng, Siberian ginseng, astragalus).

To make a nourishing herbal infusion:
~ Put one ounce of dried herb into a quart jar; fill jar to the top with boiling water and cap tightly.
~ Strain after 4-8 hours and drink hot or cold.
~ Refrigerate what you don't drink right away; drink that within a day.
To make a vinegar:
~ Fill any size jar with fresh herb (best!!) or one quarter full of dried herb (not nearly so good).
~ Pour room temperature apple cider vinegar over the herb, filling jar to the top.
~ Cover with plastic wrap or a cork.
~ Label with date and name of plant.
~ Let sit for six weeks.
~ Decant into a pretty bottle and use to season soups, beans, and salads.
This is the Wise Woman Way the world 'round. Take good care of yourselves. Green blessings to all.

De-Clutter Plan

When going through items, keep the mantra "when in doubt, throw it out" at the forefront of your mind. Challenge yourself to keep only the items you absolutely love or need (remember the rating system).

Choose one or more areas that need to be cleaned and organized, then dedicate the next four weeks to making space using this three-phase plan. If you're still having problems, see Common Obstacles to Clearing Your Clutter, below.

Phase 1: Stop, Look, Listen

Resist your impulse to dive right in; first, take a deeper look at your clutter and listen to what it's telling you.

1. Answer this question in a journal or notebook: If my environment were a reflection of what's going on in my head and in my life, what would it be saying? Write down everything that occurs to you, no matter how crazy it seems. The answers may point you in the direction of positive life changes.

2. Next, review the items in one small, cluttered area of your home (a desk, a nightstand, a corner in the living room) for 15 minutes. Using a pad of paper, rate each item on a scale from 1 to 3:
I love it and/or absolutely need it.
I'm not sure if I love it or need it.
I don't love it or need it anymore.
This will help you get a more objective perspective on your stuff and give you an idea of what will need to go.

3. Finally, write a wish list of three new things (possessions, opportunities, or experiences) you'd like to bring into your life using this question as your guide: If eliminating things from my life would make the space for something more important, what would I want? Hang your list near the bathroom mirror so you have a daily reminder of what you want to make space for.

Phase 2: Make a Plan
Before you start cleaning house, you'll need a plan to prevent future clutter and a plan for moving out existing clutter.

First, to eliminate clutter at its source, take a hard look at where it's coming from. If you have a tendency to buy too many clothes or knickknacks, say, you'll need to rethink those purchases. You might use the following question as a guide: Is this item worthy of taking up precious space in my life? To buy the item, the answer needs to be a resounding "Yes!"
Next, find a new home for categories of valuable items that you know you'll be getting rid of. For example, before you start going through closets, locate a nearby consignment shop or homeless shelter. Or find a health club, nursing home, or hair salon for those stacks of magazines.

Phase 3: Clear It Out
Now you're ready to act. Choose one area and schedule 30 minutes a day to sort through the stuff.

When you feel stuck about whether or not to keep something, ask yourself the "Is this item worthy of taking up precious space in my life?" question. Unless the answer is an absolute "Yes!" let it go.

Common Obstacles to Clearing Your Clutter
Here is advice on handling three common obstacles you may encounter while clearing out your clutter.
Procrastination
It's easy to feel overwhelmed by the task at hand. When you find yourself tempted to slip into procrastination mode, try taking tiny steps -- five minutes or less -- that will move you toward completing your project. Want to clean out a file drawer? Start with three folders. Anxious to tackle that chaotic cabinet? Focus on one shelf
.
The Paper TrailOther than certain financial and legal documents (rules vary by state), there are very few papers we need to hang onto. Yet most of us become overly attached to all kinds of information -- unused recipes stuck in a file, old magazine articles. With access to just about anything on the web, challenge yourself to let go of questionable papers.

The PastOften people avoid going through their stuff out of a fear of reliving emotional pain. There are the notes that represent dreams gone by, or the divorce papers that conjure up old wounds. But hanging onto these items keeps us attached to the past. Ask yourself, what do I need to do to complete the past and let go? Maybe it's burning old letters from a painful relationship or making a list of lessons learned from a lost job.

Your Best Body for summer

Arm Exercises

An Upper-Body Boost

Your arms and shoulders take part in almost everything you'll do this summer, from carrying a cooler to the beach to playing tennis to performing Downward Facing Dog. But unless you're lugging around lots of heavy objects on a daily basis, they're probably not reaching their full potential.
To build strength, endurance, and resilience in your upper-body muscles, try the following exercises twice a week. Your newfound strength will give you a boost of confidence -- not to mention, you'll look great in a tank top

Upper Body: Pilates Chest Expansion

What it does: Strengthens the triceps and deltoids, as well as core muscles. Increases lung capacity, expands the chest, and strengthens back muscles.
How to do it: Hold a 2- to 3-pound weight in each hand. Stand with heels touching and toes pointed out about 45 degrees (don't force your feet apart beyond their natural range). Squeeze thighs together and engage the buttocks and abdominal muscles, creating one long line with the body. With your arms extended forward at shoulder height, take a deep breath, filling out the chest, and press the arms straight back as high as you can, maintaining your position. Holding your breath, turn your head left, center, right, and back to center. Exhale and lower arms. Repeat 4 to 6 times.

 Upper Body: Swimming

What it does: Works the muscles of the back, deltoids, legs, and triceps. Increases shoulder stability. Engages and strengthens the core.
How to do it: Stand with feet parallel, hip-width apart. Bend over at 90 degrees (or less if this is too difficult). Keep knees slightly bent and engaged. With weights by your ears, inhale deeply and extend the left arm out straight in front of you (palm down), and the right arm behind you (palm up). Draw arms back in. Repeat on the other side. Do 4 to 8 times.

Upper Body: Active Cat

Active Cat: Step 2

What it does: Strengthens the entire front and back of the upper body, as well as the lower back and glutes in a Vinyasa-type flow.

How to do it: Start in a modified push-up position, knees on the floor. Inhale and lift your right leg up and back, opening up the hip and working the lower back. Exhale, lowering the upper body to 3 to 5 inches above the mat. Inhale and return to push-up position, and then exhale, curling your body under and drawing your right knee into your forehead. (See next slide.) Repeat with the other leg. Alternate, doing 3 to 5 reps on each side.

Arms: Plie with Bicep Curls

What it does: Works the biceps; strengthens legs and arms together for faster results.

How to do it: Stand with legs 3 feet apart, toes rotated out, knees pointing over the toes. Hold a 2- to 3-pound weight in each hand. (For a greater challenge, increase to 5 pounds.) Engage your core and buttock muscles. Bend your knees to a challenging (but not painful) degree, keeping your spine tall and your knees aligned with your second and third toes, as you raise your hands to your collarbone. (See next slide.) Hold for 3 breaths, and return to starting position. Repeat 10 to 15 times. Do 3 sets.

Plie with Bicep Curls: Step 2

Arms: Tricep Press

What it does: Tones and develops the triceps.
How to do it: Hold a 2- to 3-pound weight in each hand. (For a greater challenge, increase to 5 pounds.) Stand with feet shoulder-width apart, bending at the hips with a flat back. Let your arms hang down, palms back. Take a breath and then exhale, pressing the arms back until they're slightly raised above the hips. (See next slide.) Repeat 10 to 15 times. Do 3 sets.

 

Tricep Press: Step 2

 

Stability-Ball Workout: Modified Push-Up

What it does: Improves upper-body strength without strain.

How to do it: Press your belly into the top of a stability ball. Extend your arms down to the floor. Position yourself on the ball so all of your torso and hips are in front of the ball and your shoulders are directly aligned above your wrists. Keep fingers pointing forward. As you inhale, bend your elbows and lower your upper body toward the floor, keeping abdominals strong. (See next slide.) On an exhale, straighten your elbows. Repeat 8 to 10 times.

Modified Push-Up: Step

 

 

 

 

Shoulders: One-Arm Row

What it does: Works the rhomboids and latissimus dorsi as well as the biceps, making it easier to pick up heavy items. Also wards off age-related loss of flexibility in the shoulder joint.
How to do it: Stand with your left side facing the front of a chair that has no arms (you can also use a bench), holding a weight in your right hand. Bend and rest your left knee on the chair, grabbing the side edge of the chair with your left hand; your right arm should extend down toward the floor. Keep your spine straight and core tight. Moving to a three count, bend the right elbow and lift the weight straight up. Slowly return to the starting position using a three count. Complete 8 to 12 reps. Switch sides and repeat with weight in left hand.

Shoulders: Overhead Press

What it does: Works the deltoids and trapezius, along with the triceps. Builds strength for overhead lifting and movements, making it easier to perform actions such as retrieving items off high shelves or powering up a tennis serve.
How to do it: Stand tall with a weight in each hand. Keeping your core tight, raise the weights until your hands are at the same level as your ears; palms facing forward and elbows pointing out. This is the starting position. Press the weights straight up to a count of three (see next slide), then lower them back to the starting position to a count of three. Do 8 to 12 reps.

Overhead Press: Step 2

 

 

 

Shoulders: Shrug

What it does: Builds strength and endurance in the trapezius and rhomboids, as well as in the levator scapulae. Helps prevent injuries when performing overhead actions such as lifting luggage into a bin, and makes it easier to carry heavy items for long distances.
How to do it: Stand with feet hip-distance apart, arms by your sides and weights in your hands. Keeping your body stationary, core engaged, and shoulders down, draw your shoulder blades back so they reach toward each other. Now, to a count of three, slowly lift your shoulders up toward your ears as far as you can go without compressing your neck. (See next slide.) Then lower them back to the starting position, also for a count of three. Repeat for 8 to 12 reps.

Shoulder Shrug: Step 2

check more tone Head to toe ..... coming soon

Head-To-Toe Alternative Remedies Guide

Therapy: St. John's wort

Although controversy does exist, many studies suggest that St. John's wort is better than placebo and as effective as antidepressants (tricyclics and SSRIs), with fewer side effects, for mild to moderate depression only. (It is very important to distinguish these forms of depression from major depression, which tends to include a greater number of depressive symptoms and, possibly, thoughts of suicide. For major depression, prescription medications and other therapies are a must.)


Talk with your doctor if you're considering trying St. John's wort; this herb has many potential drug interactions. Also, St. John's wort must not be combined with antidepressant medications. Psychotherapy should always be included in treatment for all forms of depression.

Evidence: Randomized controlled trials, review articles, and meta-analyses. Not all studies have had favorable results.

Therapy: Relaxation techniques, Valerian rootUp to 80 percent of people with insomnia can improve their sleep by learning to relax. Sleep-promoting techniques include progressive relaxation (a process that involves tensing and then releasing each muscle group in your body), meditation, yoga, guided imagery, self-hypnosis, and biofeedback.
Valerian, a mildly sedating botanical, can help you fall asleep faster and improve the quality of your sleep. Valerian combined with lemon balm and hops has yielded positive results as well. It may take one to two weeks to feel the effects. Valerian should not be used with sleeping pills, particularly barbiturates. Limit your use to six weeks or less until long-term safety information is available.

Evidence: Relaxation: Meta-analysis, review articles, and clinical savvy. Relaxation techniques, along with other behavioral changes, are considered first-line therapy for sleeping difficulties. Valerian: Randomized controlled trials. Trials to date have been short-term; there is no scientific information about the safety of using valerian for extended periods of time.

Insomnia

Migraine HeadachesTherapy:

FeverfewFeverfew may be worth a try for many migraine sufferers, particularly those who have used prescription medications and have either not had success with them or not been able to tolerate the many side effects. Look for feverfew standardized to contain at least 0.2 percent parthenolide, the active component thought to be responsible for reducing migraines and their symptoms. (The potency of feverfew varies tremendously from product to product, depending on where the herb was grown.)

Evidence: Randomized controlled trials and case reports. Several studies comparing feverfew with placebo have shown benefit in reducing the number of migraines over time and the symptoms associated with each headache.

Alcoholism, Smoking, and Other Addictions

Therapy: Acupuncture

Acupuncture for addictions may be most effective when combined with behavioral modification and, at times, medication. Endorphins released during acupuncture treatments may help reduce cravings and withdrawal symptoms. Auricular (ear) acupuncture may be particularly useful for narcotics and cocaine addiction.

Evidence: Consensus statement. Two subsequent review articles, however, concluded that there was no difference between real and sham acupuncture, in which needles are applied randomly. My bottom line: Acupuncture seems effective, and it can't hurt.

Alzheimer's DiseaseTherapy: Ginkgo biloba

Some experts feel that ginkgo is an excellent alternative to medication because it appears to have fewer side effects and costs less. While there are flaws to some of the research and not all trials have reached a positive conclusion, the evidence that ginkgo may improve thinking and memory in people with Alzheimer's has been highly promising.

Ginkgo is best if taken at the early stages of Alzheimer's. It may also be considered as a preventive measure if you have a family history of the disease. Ginkgo should not be used if you take a blood thinner (like warfarin) or a class of antidepressants called monoamine oxidase inhibitors (MAOIs).

Evidence: More than 40 randomized controlled trials -- even some comparing ginkgo with standard medications -- and several review articles.

AsthmaTherapy: Omega-3 fatty acidsEarly studies suggest that taking fish oil or alpha-linolenic acid may help ease asthma symptoms and improve lung function. I recommend dietary sources of omega-3s: eat fish, walnuts, and flaxseed while decreasing foods rich in omega-6s (e.g., meat, egg yolks, and certain oils) and trans-fatty acids. Use dietary measures as part of a comprehensive plan, including medication and breathing exercises.

Evidence: Epidemiologic, small randomized controlled trials, and review articles.

High Blood PressureTherapy: MeditationResearch shows that regular meditation practice can help lower blood pressure and keep it down. Biofeedback, qi gong, massage, and self-hypnosis have also been shown to help treat high blood pressure. Be sure to eat foods rich in calcium, magnesium, and potassium as well.

Evidence: Randomized controlled trials and meta-analyses. Many (but not all) studies have shown positive results.

High Cholesterol
Therapy: Soy, fiberBoth soy and soluble fiber are essential for lowering cholesterol. The American Heart Association recommends consuming at least 25 grams of soy protein per day (if you have a high risk of breast cancer, talk with your doctor first). Aim for at least 25-30 grams of fiber per day and eat plenty of fruits, vegetables, whole grains, and nuts.

Natural Mood Boosters

If you're having a hard time finding something to be happy about this winter, consider these gentle mood lifters. Talk to your health care practitioner before using new remedies.

St. John's Wort (Hypericum perforatum) How it works: Shown in studies to ease depression, St. John's wort may also be helpful for seasonal affective disorder. 

What to do: Try St. John's wort in tincture or capsule form; for depression, be sure you're working with a health-care professional. St. John's wort may interact with certain drugs; discuss with your doctor.

Lemon Balm (Melissa officinalis) How it works: This member of the mint family is both calming and uplifting, making it useful for easing day-to-day stress, insomnia, and the winter blues.

What to do: Lemon balm is delicious in tea form; pour boiling water over fresh or dried leaves, let steep for 20 minutes. Drink a few cups daily. Or combine lemon balm with oat tops.

 

Lemon Balm (Melissa officinalis) How it works: This member of the mint family is both calming and uplifting, making it useful for easing day-to-day stress, insomnia, and the winter blues.

What to do: Lemon balm is delicious in tea form; pour boiling water over fresh or dried leaves, let steep for 20 minutes. Drink a few cups daily. Or combine lemon balm with oat tops.

Oat Tops (Avena sativa) How it works: The milky tops of the oat plant, which contain B vitamins and minerals, can soothe stress and boost moods. 

What to do: Makes a wonderful tea; follow instructions for lemon balm, above. Also works as a mood- and skin-soothing bath; brew a strong tea and add to water.

 

 

 

Hawthorn (Crataegus oxyacantha) How it works: Though mainly studied as a heart-health herb, hawthorn can help to ease broken hearts, too, along with mild depression and anxiety. 

What to do: Hawthorn is available in tincture and capsule form, but it also makes a delicious tea. Simmer the berries for 20 minutes; strain and drink

BATH TREATS -Feel Recharged and Revitalized- Take a Contrast Shower

Hot-cold hydrotherapy, practiced by the Finns for the past 2,000 years, is believed to strengthen immunity, increase circulation, and have a stimulating effect on the body. Although the ancient ritual did not involve a shower -- or modern plumbing for that matter -- you probably don't have immediate access to a sauna and a snowbank, so this will do. After showering, turn the knob to as cold as you can stand it for 30 seconds, switch back to warm, and end on cold. Get your nape, back, and chest. Repeat two or three times

BATH TREATS

After a long day, a warm bath sets the stage for a peaceful, restorative night's sleep by signaling your body that it's time to rest. Enhance your experience by stocking your shelves with indulgent bath products. After soaking, wrap yourself in a comfortable robe and cozy slippers for a truly soothing evening ritual.

Leave the bubbles to the playground set and bathe in luxury with these spa-inspired finds:

Origins Nourishing Oil for Body and MassagePart of Origins' 100 percent organic line, this blend of nine fragrant oils adds moisture to a bath.

Davies Gate Bath Fizz PopWhen this fizzy bath bomb dissolves, it reveals a hidden pillow of moisturizing body oil.

Nomine Candles Primavera Soy CandleAn essential oil candle from Nomine fills a room with scents of lavender, lemongrass, and lime.

Oasia Bath Spa PouchThis silken pouch infuses baths with antioxidant green tea, soothing salts, and a heavenly lavender-verbena aroma.

Blissoma Bath Salts in Citrus EucalyptusIts muscle-soothing powers come from a blend of Epsom, Dead Sea, and dendritic salts.

Surce: Body+Soul

Did you know You can make all this with natural ingredients, your favorite scents ?

Hmm,  I can show you how.Sign  up for upcoming classes. For more questions email me

@ tobioinc@gmail.com

WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning

WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning: " Day 7, Sunday: Green Your Cleaning Swap Out Toxic Cleaners Many household cleaners are loaded with synthetic chemicals shown to ..."

Day 7, Sunday: Green Your Cleaning

  Day 7, Sunday: Green Your Cleaning

 Swap Out Toxic Cleaners

Many household cleaners are loaded with synthetic chemicals shown to pollute indoor air and harm your health. But you don't need to purchase all new products to detox your home -- just whip up your own cleaners using vinegar and water (great for cleaning surfaces, especially glass), and baking soda for scrubbing sinks, stoves, and tubs.

Deal with Stress Triggers

Look over your stress log and make a note of any patterns or repeated offenders. To stop those stressors from setting off tension and anger, pick a phrase to repeat whenever you're faced with your top triggers.

"Choose something to say that has a special meaning to you, but don't include any negative words," says mind-body expert Kate Hanley, author of "The Anywhere, Anytime Chill Guide." "You could say 'Peace,' and repeat it silently with each exhale. Or something like 'Everything is okay,' which is more plain-language but still soothing."

Today's Meal Plan

It's the last day of your five or six small meals plan; tomorrow, you can return to a more traditional (but still healthy) eating schedule if you'd like.

Today's Recipe
Divide each serving of this recipe salmon and lentils recipe into two to make mini meals for this week, or have the salmon for lunch and set the lentils and veggies aside for later.

  Wild Salmon with Lentils Recipe

Ingredients

Serves 4

• 1 medium red onion, diced
• 1 carrot, peeled and diced
• 1 stalk celery, diced
• 1 bay leaf
• 1 cup green lentils
• Kosher salt and freshly ground black pepper
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 tablespoon fresh lemon juice
• 3 cups baby arugula (1 1/2 oz.)
• 4 6-oz. fillets wild salmon, skinless

Directions

1. In a medium pot, bring onion, carrot, celery, bay leaf, and lentils to a boil. Reduce to a simmer and cook until lentils are tender, about 25 minutes. Drain. Season with salt and pepper. Add olive oil and lemon juice. Stir in arugula and cover to keep warm. Meanwhile, heat oven to 375 degrees. Arrange fillets in a baking dish. Drizzle with olive oil and season with salt and pepper. Cover with foil and bake until cooked through, about 16 to 18 minutes. Serve with lentils and squeeze with lemon juice.

Today's Fitness Rx

Give it all you've got today: a full sequence of both Yoga Release and Back Strengthening moves, plus 30 continuous minutes of walking. How do you feel after a full week of daily exercise? Share your experience with others in our community.

 

 

WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...

WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...: "Day 6, Saturday: Seek Healthy RewardsTreat YourselfFor a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such a..."

Day 6, Saturday: Seek Healthy Rewards Treat Yourself For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Read more at Wholeliving.com: Whole Living Action Plan 2011, Week 1: Pare Down and Purify

Day 6, Saturday: Seek Healthy Rewards

Treat Yourself

For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Or Reki Energy Healing session. I AM REIKI MASTER/ TEACHER . Would be happy to help.

Weed Out Your Schedule

"Overbooking yourself is a major stressor," says mind-body expert Kate Hanley, founder of msmindbody.com. Review your schedule for the next week, and eliminate one commitment that you no longer find essential or fulfilling

Clear Your Clutter

Spend 1 to 3 hours tackling problem areas in your home (clothes on the floor, a crowded closet, jammed-up drawers). Give away or donate any items you no longer need or want. Moving forward, devote 10 minutes daily to decluttering your living space.

Today's Meal Plan

Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens.

Today's Recipe
Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

Today's Fitness Rx

Again today, double up on your stretching and strength training: Make time for both your Yoga Release and Back Strengthening Routines. Finish (or start) the day strong with a 25-minute walk.