Kashi Wellness Hub

Easy Green Housekeeping

Kelley Moore — Mon, 15 Mar 2010 00:00:00 +0000

Housekeeping is a great way to start making your home a greener place. But what about the style of your home or how you entertain friends—the things that really bring a living space to life?

The sustainability movement has rocked the design world, and I have to admit it has been fun shaking things up a little. For me, the criteria for styling and designing are no longer about the pure aesthetic value of a space. With concerns about our environment increasing, the design world is focused on its carbon footprint and the eco-value of our choices: what is available to us that doesn’t tear down our environment, but instead builds it back up again.

I’m continually seeking out creative ways to use sustainable materials in my projects and designs, and I’ve learned that “green” means so much more than “hemp-based” Bamboo materials are some of my favorites; their beautiful texture and vivid colors are a welcome addition to many of my designs—both in interior spaces and on the tabletop.

Surprisingly sustainable

Designing is about giving a space an identity; the style of a home, its signature pieces and its accents should invite us to discover an alluring story. When you think about living in a more sustainable way, you might think that means shopping for green-based products. However, setting your table with your mother's china is another way to live everyday life more sustainably.

“Reuse, reduce, recycle” I’m a huge fan of the former and find that a few well-chosen secondhand items can capture a huge amount of personality and warmth. I love to design with pieces that have a story of their own. The basis of any of my designs is to create a space that inspires people to come together or connect with their space in a meaningful way. You can literally bring relationships to the table by using your grandmother’s silver.

You would probably be surprised at what you can dig up in your garage or the back of your storage closet that will not only evoke emotion and bring forward memories past, but will also allow you to consume less and, in the end, protect the environment by adding less to our landfills.

Sometimes your antique treasure may need a little “TLC” before it becomes that statement piece for your space. I find that most of the battle wounds that secondhand pieces acquire can be fixed rather easily with a little time —and repairing them can be a fun family project, too. Some of my favorite furnishings and accessories are a little worn, which allows them to help create a more comfortable atmosphere.

So, the next time you want to freshen up your living space, strive to create sustainable arrangements that make the old new again. You’ll find that caring for your home in an ecoconscious way doesn't just look fabulous, but makes you feel even better when your project is complete.

Find more green housekeeping tips for kitchen, bathroom and windows. Lifestyle expert Kelley Moore is known for creating environments and events that inspire people to make life-changing connections. She has brought her passion for design and entertaining to the Style Network, A&E, “The Ellen Degeneres Show” and the “Today Show,” among others.

Natural Childhood Basics

Alan Greene, M.D., FAAP — Mon, 15 Mar 2010 00:00:00 +0000

You may be surprised to know that, pound for pound, kids eat more food, drink more liquids and inhale more fumes than adults. And even if kids just got the same dose you did, according to the Environmental Protection Agency, carcinogens in our environment are on average 10 times more potent for your kids than for you. In some cases, 65 times more potent. It’s easy for parents to get overwhelmed with all the recommendations and products out there for protecting family members from toxins and harmful chemicals.

One of my jobs as a pediatrician is to condense the research and the facts into a few simple rules that all parents can follow to make sure they’re making choices that are great for their children, themselves and our environment.

Harmful chemicals in our environment get into our bodies in three ways: what we put into our mouths, what we put on our skin and what we inhale through the air. By following the steps below, your family can reduce exposure to these chemicals.

Eliminating chemicals from the foods we eat

The simple rule for eliminating chemicals from food and drink is to avoid products with added chemicals that you don’t need. Watch for chemical preservatives and artificial colors and flavors. Instead, you can make a positive impact on your health and the environment when you choose real fruits, fresh vegetables, wholesome seeds and nuts, and, the most natural of all healthful foods, breast milk for babies. Choosing organic foods or foods grown without the use of toxic chemicals is even better.

Cutting down on chemicals on our skin

One of the best things we can do for our kids when it comes to limiting chemicals on the skin is to make the right choices about sunscreen. Our bodies love the benefit provided by a little bit of sunlight. Sunshine helps us produce vitamin D, and a little sun can promote health throughout the body. But we’ve learned that the sun’s rays can be harmful, and doctors recommend we protect our kids from exposure.

Some sunscreens have chemicals that absorb the sun’s harmful UV rays; other types have minerals that block the rays. The types that absorb rays tend to mimic hormones, and I’d rather see parents choosing sunscreens with zinc oxide or titanium dioxide as active ingredients. These ingredients stop harmful rays from reaching the skin without harmful chemicals.

Clearing the air in our homes

Believe it or not, the air in our homes can be two to five times more polluted than air outside. Studies have found an average of 900 chemicals in the air and on surfaces in our homes. You can significantly reduce the amount of indoor airborne toxins with my four simple steps:

Do not let anyone smoke in your house at any time.
Choose household cleaners with nontoxic ingredients to eliminate unnecessary artificial fragrances, harsh chemicals and toxic fumes.
Open the windows to let the good air in and the bad fumes out.
Green your home and clean your air with houseplants, which can remove up to 90 percent of the indoor air pollutants in your home.

Following these simple recommendations can reduce your exposure to the toxins that could harm your family and our environment. The changes you make today can result in a better life for your family tomorrow and beyond.

Called the “Al Gore of pediatrics” by Babytalk magazine, Dr. Greene is a clinical professor of pediatrics at Lucile Packard Children’s Hospital at Stanford University and provides green parenting information online at Dr Greene.com. He is also the author of Raising Baby Green: The Earth‐Friendly Guide to Pregnancy, Childbirth, and Baby Care and his newest book, Feeding Baby Green.

Where Chocolate Changes Lives

Debra Music — Mon, 08 Mar 2010 00:00:00 +0000

At Theo Chocolate, we are particularly proud of the venture we’ve embarked on with the Jane Goodall Institute. We believe this partnership, which benefits the people involved (from the growers all the way to the folks who eat the yummy chocolate), the planet and the bottom line for all stakeholders, is an important demonstration that business can be conducted in a sustainable way.

As the first roaster of Fair Trade Certified cocoa beans, as well as the only roaster of organic cocoa beans in the United States, Theo Chocolate is on a mission to lead the chocolate industry with the excellence and integrity of our products, while raising standards for both cocoa farmers and consumers—all while healing the planet. As part of our commitment, we’ve partnered with the Jane Goodall Institute to introduce Cocoa Practices—an environmental stewardship program that rewards cocoa producers and suppliers who demonstrate efforts to protect and conserve water and soil integrity, biological diversity and the overall ecosystem.

Founded by renowned primatologist Dr. Jane Goodall, the Jane Goodall Institute (JGI) is a global nonprofit focused on creating healthy ecosystems and nurturing new generations of committed, active citizens all over the globe.

Why do we need Cocoa Practices?

Cocoa farming has the potential to impact rural areas in some of the earth’s most biologically diverse regions. If farmers choose to employ unsustainable methods, the entire ecosystem suffers.

Unsustainable cocoa production processes can lead to environmental degradation, which endangers not only local wildlife, but farming communities as well. In an ideal situation, cocoa production strives to manage resources in the most sustainable way. Exemplary production methods could actually lead to the restoration of native biodiversity and natural resources. Cocoa Practices is a detailed scoring system with built‐in incentives for improvement, providing straightforward ways for local farmers to become the foundation of conservation efforts in agricultural regions. Key areas of stewardship include efforts to maintain the integrity of the soil, water and overall biodiversity of a region.

Led by our founder, Joe Whinney, the Cocoa Practices initiative is bringing together growers, producers and nongovernmental organizations (NGOs) from the world’s diverse cocoa‐producing regions. We have started down the path to initiate quality‐improvement programs with cocoa farmers in Tanzania, the African country where Dr. Goodall began her groundbreaking chimpanzee research in the 1960s. If these programs are successful, our goal is to partner with the local farmers to enable them to develop their livelihoods in more sustainable ways through the implementation of Cocoa Practices. Theo Chocolate and the Jane Goodall Institute are working together to ensure the farmers’ success. The Cocoa Practices program is not limited to growers who supply chocolate to Theo, but is available to any cocoa farmer. Our ultimate goal is to incorporate Cocoa Practices into farming and production processes around the globe.

As for our own chocolate, we’re packaging two special bars with Jane Goodall’s “ Good for All” seal, signifying that they promote better pay for farmers and help protect the environment and the planet’s wildlife. These are the first chocolates, and only the second product line, to ever carry the “Good for All” seal. Proceeds from the sale of each bar will benefit JGI and our Cocoa Practices program. The chocolate is delicious, so everyone benefits, and the virtuous cycle benefiting people, planet and profit (equally) can be sustained.

Theo Chocolate is the only organic, fair trade, bean‐to‐bar chocolate factory in the United States. The Jane Goodall Institute, founded by renowned primatologist Jane Goodall, is a global nonprofit that empowers people to make a difference for all living things.

My Pelvis, My Self

Bridget Thompson — Sun, 07 Mar 2010 00:00:00 +0000

No one part of the body is more important than another, and yet the pelvis is vital to our structure and functioning. It represents our basic sense of self—grounding, boundaries, roots, trust and survival.

The pelvis is at the base of the spine and shaped to contain the entire upper body. A small twist or imbalance in the pelvis can result in much larger and more painful twists and imbalances in the spine, neck, shoulders and face. Twisting and imbalance in the pelvis can also affect breathing, vision, hearing, digestion and elimination.

Our hips move up and down, forward and backward and in circles when we walk and run. Balanced mobility in the joints prevents wear and tear and overuse. Is a stable, mobile, balanced pelvis the answer to all of our problems?

In martial arts, movement and intention comes from the hara, or center, for power and effect. Yoga postures depend upon the relationship of the pelvis to the head and the length of the spine between the two. Athletes of all kinds have to be able to move the pelvis through space and change direction, orientation and balance at speed.

Giving birth, the most fundamental of human functions, requires a strong and flexible pelvis. Women’s bodies are built for birthing, but in the West we are disconnected from the physical work and movement that prepare us for that experience. Labor is purposeful, intense and actually enjoyable when we yield to the force of nature and work with it.

Growing up in Southern Africa, I often watched tribal dancing. It was familiar because it was all around me, but it was also foreign because of my ballet training. A ballet spine is long, strong, unwavering and flexible. It has to rotate along its axis, flex and arch, and maintain its length, always highly controlled so that the head remains high and poised. The technique demands that the hips are held in strict alignment so that the upper body is light and movement is floating, airy and elegant.

African dance is quite the opposite: Hips move freely so that the effect is earthy, strong and exuberant. The spine is mobile, rotating, bending sideways, forward and backward, the head and eyes moving freely in response to the pounding feet. I like to think that I became a mix of color, continent and culture, an Afro‐Celt—which I began to understand through my exploration of different dance forms and study of movement.

Moshe Feldenkrais was a physicist and martial artist who devised hundreds of movement “lessons” that reveal how we move, think, act and sense in a world of gravity. He famously said that to do what you want you need to know what you do.

The Feldenkrais Method has helped me inhabit my body more consciously. Knowing something about my habitual way of being in the world helps me to change, shift perception and move in safer and more efficient ways. The process is one of paying attention, observing without comment and expanding awareness so that other options and myriad possibilities are revealed. As my awareness expands (knowing what I do, who I am), I reach toward potential, finding freedom, power and grace.

Bridget Thompson is a Guild Certified Feldenkrais® practitioner who was born in Kenya and grew up in Zambia and Zimbabwe. Her passion is in learning and healing through movement, which she pursues in her Feldenkrais practice, her study of Aikido, and her teaching of dance and yoga.

Eating Out Tips

Sister to Sister — Tue, 02 Mar 2010 00:00:00 +0000

One in five women is affected by heart disease. And although the risk of heart disease increases as women age, making a commitment to living a heart-healthy life is a concern shared by women of all ages. The more you understand how your choices impact your risk, the more you’ll be able to reduce your risk of heart disease now and throughout your life.

Choosing heart-healthy foods can be a challenge, especially when you’re not in control of what’s all on the menu. However, by keeping a few simple guidelines in mind, you can enjoy yourself and stick to your resolve, even when eating out!

At a Restaurant

Try to pick restaurants that have low saturated fat, low cholesterol menu choices.
Before you go, check out the menu and plan what you will eat.
Start your meal with a broth-based soup. This can help you eat less of your entrée.
Avoid entrées with descriptions that include the words creamy, fried, and buttery.
Choose menu items that include the words steamed, broiled, poached, or baked.
If available, choose fat-free salad dressings and ask for them to be placed on the side. This way, you can control your portion.
Ask for your meal to be prepared without oil, butter, or salt. Don’t be afraid to make such special food preparation requests—it’s your right as a paying customer.
To control serving sizes, order a side dish or appetizer-size serving for your entrée. You might also split an entrée with a companion or re-portion an entrée before eating, box the excess, and take it home.
Substitute steamed veggies for your side.
When ordering pizza, order vegetable toppings like green peppers, onions, and mushrooms instead of meat or extra cheese. To make your pizza even lower in saturated fat and cholesterol, order it with half the cheese or no cheese.

At a Social Event

Don’t arrive hungry. Eat an apple or brothy soup before leaving home. Feeling hungry makes it harder to make smart choices.
Limit alcohol intake to keep your decision-making clear.
Check out the food at a buffet and plan what you will eat before taking a plate.
Make your contribution to a potluck dinner tasty but healthy using Sister to Sister’s heart healthy Cooking Tips. That way, you’re sure to have at least one heart healthy item to choose from.
Stay away from the area where the food is being served so you won’t be tempted to overeat.
Don’t be embarrassed to say no to high fat foods. You don’t have to explain, just smile and say, “Thank you, but not for me!”
Just do your best. If you aren’t as successful at making healthy choices as you would like to be, put away the guilt and make better choices at your next meal.

Sister to Sister: The Women’s Heart Health Foundation was started by women’s health advocate Irene Pollin in 2000 as way to help women protect themselves from heart disease—the No. 1 cause of death for women in the United States. Sister to Sister is the nation’s largest provider of free heart disease screenings for women.

Girlfriends' Guide to Heart Health

Sister to Sister — Tue, 02 Mar 2010 00:00:00 +0000

If you’ve made a commitment to live a heart-healthier lifestyle, here’s a tip that will get you far: Build yourself a support system of people who will not just cheer you on, but who will also join your efforts. Many people find that it’s easier to stick with new, healthy behaviors when you’re not going it alone. So take a low-fat cooking class with your spouse. Sign up for a bike-athon with your kids. Encourage your co-workers to grab lunch with you at the local salad bar instead of the nearest fast food joint. And above all else, invite your girlfriends to get on board.

One in four women will die from heart disease, and significantly more women than men lose their lives to it every year. That’s why it’s so important that women infuse heart heath into their social lives. So, set out to be a heart health role model and watch your friends follow your lead! Need a few more ideas to get you started? Try these.

Socialize Away Stress

While researchers are still working to understand the scientific impact stress has on heart health, there’s no question that there’s a connection. You’re more likely to prioritize tension-taming if it involves plans with your friends, so make a date to get a manicure or go shopping together for nail color and then paint each other’s nails. Get tickets together to go to the symphony, or to attend a concert at a local university or music school. Or, meet at your local yoga studio for a class or your local knitting store for a therapeutic session. Don’t have the time (or money!) to get away with a friend? Then make a daily date to talk on the phone or over the backyard fence, and chat away your inner stresses.

Talk While You Walk

Call a friend to join you for a walk. Not a ho-hum walk around the block, but instead a nature walk through the woods, a shell-collecting stroll at the beach, even a window-shopping trip to the mall. It’s amazing what some good old-fashioned walking can do.

Hit the Links

Golf is a terrific way to spend the day with a girlfriend—basking in the sunshine, sharing personal stories, and also burning calories! According to Julieta Stack, LPGA Pro Golf Instructor for the Classic Five Golf Courses in Maryland, “One of the best ways to enjoy an evening out with the girls is to start with a round of twilight golf, and then head to the clubhouse or a nearby restaurant for dinner.” And if you skip the golf cart and walk the course, you’ll have burned about 5 to 8.5 calories per minute (compared to 2.5 to 3.7 with the cart).

Be Berry Healthy

Go berry picking with a girlfriend and then enjoy the “fruits“ of your labor by making heart healthy berry smoothies that not only taste good but are good for you, too! If the season’s not right for berry-picking, go for a walk instead and use frozen berries to whip up a healthy reward.
Always consult a physician before starting any exercise routine.

Sister to Sister: The Women’s Heart Health Foundation was started by women’s health advocate Irene Pollin in 2000 as way to help women protect themselves from heart disease—the No. 1 cause of death for women in the United States. Sister to Sister is the nation’s largest provider of free heart disease screenings for women.

Guide to Fresh Herbs

EatingWell — Fri, 12 Feb 2010 00:00:00 +0000

Choose an Herb

Basil

Cilantro

Lavender

Lemon Verbena

Marjoram

Oregano

Rosemary

Sage

Spearmint & Peppermint

Tarragon

Thyme

Basil

No other herb epitomizes the taste of summer like basil. Available in a number of varieties, this tender annual gives cooks attractive options to strew generously over tomato salads—try opal basil with maroon leaves, for instance. Thai basil’s anise tones enhance Thai and Vietnamese dishes. Dessert chefs will appreciate cinnamon basil and lemon basil, especially with peaches.

Cilantro

The pungent flavor and aroma of cilantro is popular in many ethnic cuisines, including Mexican and Vietnamese. The entire plant is edible: the dried seeds are sold whole or ground as coriander, the stems are as flavorful as the leaves and some Asian recipes even call for the roots. Heat can temper fresh cilantro’s flavor, so add it to a dish right before serving.

Lavender

Fresh or dried blossoms impart a delicate perfume to herb mixtures, such as herbes de Provence (for lamb, chicken and vegetables), or can infuse the milk destined for a custard or ice cream. Easy does it when using lavender—you want a subtle fragrance, not the memory of your grandmother’s attic. Dried lavender can be found in specialty and natural-foods stores.

Lemon Verbena

This herb captures the tangy scent of lemon without the tart flavor. Unfortunately, it is not commonly available at supermarkets, so look for it at farmers’ markets or grow your own. It imparts an exquisite flavor to custards, cream toppings or yogurt; add a finely chopped tablespoon to whipped cream and serve with sliced strawberries. Lemon verbena also makes a beautiful and fragrant garnish for white-wine spritzers or iced tea.

Marjoram

Similar in flavor and appearance to oregano, marjoram is popular in many Mediterranean cuisines. Its slightly sweet flavor goes particularly well with meats and vegetables.

Oregano

A member of the mint family, oregano is related to both marjoram and thyme. Mediterranean oregano has a more mild flavor than its Mexican counterpart. Use it to season spaghetti and pizza sauces, or add a pinch to your favorite chili recipe for another flavor dimension.

Rosemary

With a distinctive piney aroma and a hint of lemon, this sturdy herb is highly appreciated in Italian cooking to flavor grilled and roasted pork, lamb and chicken, hearty pasta sauces and soups. Infuse a syrup for lemonade or lemon sorbet with sprigs of rosemary.

Sage

The distinctive flavor of sage has long been popular in the Mediterranean for both culinary and medicinal purposes. The long, oval, silver-green leaves have a slightly bitter, musty flavor. It’s commonly used to flavor meats and dishes that accompany meat, like stuffing.

Spearmint & Peppermint

These hardy perennials have a reputation for taking over gardens, but considering their culinary uses, maybe that’s not such a bad thing. The herb you buy in the supermarket is most likely spearmint. Also known as common mint or garden mint, this is the most practical variety for both sweet and savory dishes.

Peppermint contains more menthol and is used primarily in candies, teas and sweets. Numerous varietals include gems like apple mint, orange mint, pineapple mint and chocolate mint. All make delightful flavorings and garnishes for desserts.

Tarragon

Long flat tender leaves identify tarragon. The French have perhaps most heartily embraced its bright licorice-like flavor, making it a star ingredient, along with chervil, parsley and chives, in the seasoning mixture fines herbes, as well as in traditional sauces, such as sauce béarnaise. To make the most of its particular flavor, add tarragon near the end of cooking.

Thyme

Best known as a background flavoring for stews and soups, thyme is one of the most versatile herbs. Although typically paired with savory robust flavors, such as red meat, poultry and root vegetables, it is also good with apples and pears. Try infusing hot apple cider with thyme sprigs. In summer, lemon thyme is excellent with fish, zucchini and corn and is delicious with raspberries, blackberries and blueberries.

EatingWell in Season: The Farmers’ Market Cookbook. Copyright 2009 by Eating Well, Inc. Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091. It is prohibited to copy, redistribute or transmit this work for any purpose, commercial or otherwise, without the express written permission of the publisher.

Get the Most From Your Farmers Market

Kelly Myers — Mon, 01 Feb 2010 00:00:00 +0000

A farmers market can be anything from a few tents scattered across a parking lot to rows of stands arranged neatly under tall shade trees. The setting doesn’t matter much. It’s the incredibly fresh food that lures crowds to community farmers markets.

I can’t stay away from my local market here in Portland, Oregon. In late summer, I leave with fragrant melons and plums, soft handmade cheeses, tomatoes and steaks that require little more than salt, pepper and a grill. In the fall, it might be orange squashes, chilies and pork shoulder.

What’s for sale at a farmers market changes constantly, in step with the season. Expect to discover amazing food at your farmers market, but don’t expect to find all things for sale at all times, like they are at the grocery store. Go with the seasonal flow and you won’t be disappointed. Here are six simple tips for shopping the farmers market way:

Let the market write your list: I’d never make it as a home economist, because I advocate leaving plans and lists behind when heading to the farmers market. Instead, let your senses guide you in some on‐the‐spot decision‐making. Choose fruits and vegetables that appeal to you and taste good (ask farmers for samples). The peach that tempts with its honeyed scent is the peach you should buy.

Comparison shop: It pays to go through the entire market before you get down to shopping. As you take in the sights, you will see differences in quality as well as price.

Buy from all food groups: Farmers markets aren’t just about produce. Look for dairy, eggs, pastured meats, wild fish and poultry. You may find nuts, beans and freshly milled grains. And don’t pass up the edibles unique to your region—including wild mushrooms, foraged foods like nettles and fiddlehead ferns, and honey that tastes of its flower source.

Choose a mix of the new and familiar: Looking to include more fruits and vegetables in your diet? Start with local fruit, which is sweeter because it is allowed to ripen before picking. Next, pick a vegetable you’ve never tried and ask the farmer how to prepare it. Finally, fill out your basket with standard purchases like broccoli, carrots and lettuce, and note how they compare to their grocery store counterparts.

Save money by buying at the peak of the season: When local crops peak, take advantage of dropping prices to stock up and even preserve. Consult your university extension office for information on canning, pickling, smoking and drying. Or just use your freezer to catch the seasonal moment by stuffing it with berries, fresh tomato sauce and pesto.

Share the harvest: It’s only natural to get carried away at the farmers market. We must be programmed to carry home as much as we can when we see large displays of gorgeous food. If this happens to you, go with it. Don’t feel guilty. Use the abundance as an excuse for a party. Invite guests to help cook, then gather around a buffet of local bounty and celebrate.

Just remember to pick up a bouquet of flowers for your table before you leave the market.

Kelly Myers is a chef and writer in Portland, Oregon. She is co‐director of Market Chefs, an organization dedicated to inspiring consumers to buy and cook local foods.

Why I Farm

Hillary Wilson — Mon, 25 Jan 2010 00:00:00 +0000

I am a second-generation farmer and the director of Maverick Farms, a working farm and educational center for food and sustainable farming in the southern Appalachian Mountains of western North Carolina. I am 24 years old, I recently graduated from Warren Wilson College and this will be my sixth season farming.

Farming is important to me because I love to work outside, I love working hard and I am committed to helping build a more environmentally and socially just future. I am part of the local food movement: a social movement of people devoted to growing and eating from small-scale sustainable farms and increasing access to the most nutritious and delicious food available.

Reconnecting local food

In 2004, after spending a few years traveling and working on a number of organic farms internationally, I returned to North Carolina and co-founded Maverick Farms on the farm where I was born and raised.

Maverick Farms’ mission is to preserve small-scale farming as a community resource and reconnect local food networks by training a new generation of young farmers. Our main goals are to showcase innovative ways of increasing farm sustainability, provide skills and develop resources about sustainable farming and food production and bolster our local community’s economy by growing and producing food. We offer educational programming and internships for young people and adults, and in 2007, we incorporated as a nonprofit organization to further our educational goals.

The power of CSA

As the social, environmental and health problems caused by the industrial food system become increasingly obvious, more people want to participate in building alternatives. One such alternative is “community supported agriculture,” or CSA. In the last 10 years, CSAs have popped up all over the country, and in many ways they have proven to be stable and viable alternatives to the industrial food system for both consumers and producers.

At Maverick Farms, we operate a small CSA with 25 shares (some members split one share, so we have 40 member-families this year). In the spring, there is typically little or no farm income and lots of farm expenses (seed, fuel for plowing the fields). Similar to a magazine subscription, members pay for their share of a season’s produce in the spring, and then throughout the season they receive an equal share of the harvest. This is an innovative way for consumers to share both the risks and benefits of farming, as well as to know exactly how their produce was grown and handled. Members of our CSA help out with work on the farm and share recipes and tips for unfamiliar vegetables.

Yes, even kohlrabi

Farming for me is not just about living off the land, it is also about actively seeking ways to make healthy, local food accessible to everyone — not just those who can afford higher prices. One of my favorite activities at Maverick is our annual camp for “at-risk youth” — teens and preteens with troubled backgrounds.

Most of these kids come from low-income families that tend to rely heavily on processed food, which delivers a powerful calorie jolt for a low price. I’ve drawn two lessons from these annual camps. One is that kids love freshly picked, healthy food (yes, even kohlrabi!) when they’re exposed to it. The other is that they really respond to getting their hands in the dirt and connecting to food in a visceral way — even the ones most obsessed with McDonald’s and video games.

Hillary Wilson is a co-founder and co-director of Maverick Farms in Valle Crucis, North Carolina. Visit Local Harvest to find a community supported agriculture program (CSA) near you.

Natural Nutrition in Pregnancy

Keegan Sheridan, ND — Fri, 22 Jan 2010 00:00:00 +0000

Growing a baby is an amazing thing—a superpower in fact. Jumping buildings in a single bound? That’s nothing compared to creating a human! You are doing something truly amazing and after you give yourself a well-deserved pat on the back it’s time to center yourself and take your superpower seriously.

One of the best things you can do for yourself and your developing baby is to commit to a smartly designed, natural, and minimally processed diet. Perhaps at no other time in your life will the choices you make around what to put in your mouth be more important because you’re not just eating for two—you’re building a baby. The dark berries you add to a smoothie not only taste good but they are also helping to grow the vision center of your baby’s eyes. The omega-3 fatty acids you consume will not only help to support your mood but form the cell walls of your baby’s brain and nervous system.

You can simplify the transition for yourself by sticking to natural, minimally processed foods. Switching to a whole foods diet is an easy way to make sure you’re getting more of the good stuff and avoiding things commonly found in processed foods that just aren’t helpful, such as artificial ingredients, excessive amounts of simple sugars, and unhealthy fats. With those things out of the way you leave ample room for the basics—fresh fruits and vegetables, whole grains, dairy, nuts, legumes and lean animal protein.

Cravings, Aversions and Feeling Generally Yucky

Morning sickness has always perplexed me. As a naturopathic physician I believe the body has its reasons for everything it does, but I’ve been challenged to explain the purpose for morning sickness. Perhaps it’s a way to let you know something is different, (in case you couldn’t already tell!), another theory is the drastic changes in hormones your body experiences in early pregnancy cause nausea and malaise. Whatever the reason, morning sickness is an opportunity to tune into your body, and, with some careful listening, learn how to minimize this uncomfortable part of pregnancy through diet.

Instead of hopping onto the first diet you read about, take some time to listen to what your body is telling you. You may find that some of your favorite foods no longer appeal to you and that foods you’ve sworn off in the past now sound increasingly tasty. I like to think that cravings and aversions are your body’s way to direct you to the nutrients it needs in the moment. If you’ve avoided specific foods in the past, you many want to grant yourself permission to eat these foods if your body is telling you it wants them.

Especially if you’re a vegetarian or vegan—consider relaxing your dietary restrictions if your body craves animal protein. While it’s possible to maintain a healthy pregnancy through vegetarian sources, it can be much more challenging. Looking for local and humanely-raised sources of animal protein may be one way to compromise during pregnancy and ensure you’re getting what you and your baby need.

You may also find that you need to eat smaller portions but that you need to eat more frequently. A piece of fresh fruit before bed and then a couple whole grain crackers as soon as you wake in the morning can make for a more comfortable sleep and less nausea the next day. If you do wake during the night, consider keeping a small snack next to the bed. Just a few bites of a complex carbohydrate such as a few whole grain crackers will help to keep blood sugar balanced and may help you to feel more able to take on the day.

Small snacks shouldn’t just be limited to bedtime. You may find eating frequently throughout the day helps you feel better as well. Keep some raw nuts in your purse, office drawer and car. You’ll be amazed at how some quick, dense calories can help you maintain normalcy as you multi-task with life and growing a baby. The experience of being pregnant provides its own level of emotional ups and downs, no need to add to any mood swings because you’ve let your blood sugar get too low.

What to Eat and Why

Regardless of your philosophies on supplementation, almost all health professionals recommend taking a prenatal multivitamin while pregnant. Think of a prenatal multivitamin as a nutrition insurance policy. Even the best diets run the risk of being low in some essential nutrient. A multivitamin ensures you’ve got at least the minimum level of each nutrient covered.

Another supplement you doctor will hopefully recommend you take during pregnancy is an essential fatty acid. The science on essential fatty acids and fetal brain, nervous system and immune system development is strong. Westerners tend to be low in omega 3 fatty acid, so taking a supplement with this fatty acid prior to conceiving and throughout pregnancy is an important support.

There’s some debate about whether plant sources of essential fatty acids are sufficient to provide benefit to fetal development. Converting the essential fatty acids from a plant such as flax requires a long series of biochemical reactions in the body decreasing the amount of essential fats that get converted to the necessary form for use. Essential fats from fish are the closest in structure to the form we need in order to utilize these compounds. It is for this reason that you may want to consider a fish oil supplement. If you are vegetarian or vegan, consider expanding your diet to include this form of fatty acid.

As I mentioned previously, all nutrients found in a prenatal vitamin are important. However, there are a few that can either be confusing or are worth drawing specific attention to:

Beta-carotene (vitamin A)—Beta-carotene is just two vitamin A molecules stuck together. Beta-carotene is Mother Nature’s way of packaging vitamin A in plants and her packaging method is quite smart. While too much vitamin A can be toxic to a fetus, beta-carotene is not. Taken in this way, the body gets to decide how much it wants to break down and use. You can find beta-carotene in orange and yellow colored fruits and vegetables. Take up to 5,000 IU vitamin A in supplement form daily.
Antioxidants—Antioxidants help support immune function during pregnancy. Your immune system is naturally depressed while carrying a baby, so being sure to consume lots of antioxidants is one way to help maintain your body’s natural defenses. Citrus fruit and dark berries are great sources of antioxidants.
Folate—This vitamin is part of the B vitamin family and plays an important role in DNA synthesis and nervous system development. Too little folate during pregnancy can result in neural tube defects, premature birth and anemia. Take 400-800 mcg in supplement form daily and eat lots of dark green leafy vegetables, orange juice, and lima, kidney and garbanzo beans.
Calcium—Strong bones need calcium and this is definitely the case for baby bones! Calcium citrate and calcium malate are easier forms to absorb than calcium carbonate, so look for a multivitamin with one of these forms. Take 1200 mg each day in supplement form. While dairy is always a great source for calcium, dark green leafy vegetables are also excellent sources.
Iron—When you are pregnant about a third of your iron supply is used by the fetus to form its blood. Because your own blood supply also increases during pregnancy, the risk for iron deficiency anemia is real. Anemia can lead to fatigue, increased risk of hemorrhage and premature birth. Ask your doctor to run a ferritin test at the beginning of your pregnancy as a way to assess your level of stored iron. This will help you create a plan to ensure adequate intake of iron during and after your pregnancy. Take 30-90 mg Iron in supplement form daily. Dietary sources of iron include whole grains, nuts, prunes, egg yolks and red meat. It’s a great idea to eat foods containing iron and vitamin C together, because consuming vitamin C increases iron absorption.

Pregnancy is such an amazing event and an opportunity for your body to demonstrate some of its more miraculous talents and qualities. Looking at food not just as sustenance but as the building blocks of your forming baby can be a great way to motivate yourself to make the best choices possible you can when it comes to eating. It’s also one of the first and most important ways for you to step into your role as mother and provider.

Please consult your health care provider for advice about any specific diet, nutrition, or exercise concerns during pregnancy.

Rest Easy: Your Guide to Better Sleep

Keegan Sheridan, ND — Wed, 20 Jan 2010 00:00:00 +0000

Sleep is one of the foundational elements of living a healthy lifestyle. Along with nutrition and mental wellbeing, optimal sleep fuels us to live our best lives. The following information provides some insight into how sleep affects our health and how good sleep habits can provide just what you need to sleep like a baby once again.

When we sleep, our bodies have an opportunity to turn their energy inward. Instead of expending energy to walk, talk, eat, exercise and digest, our bodies focus on repairing damaged cells and tissues, recharging the immune system and giving our minds some well-deserved time to wander freely through our dreams. Without time to sleep each night, bad things start to happen and fast!

A recent survey by the National Sleep Foundation found that on average people sleep one and a half hours less than they did a century ago. Where most people polled reported that they feel best with at least eight hours of sleep each night, the number that reported actually getting eight or more hours of sleep each night fell from 38 percent in 2001 to 28 percent in 2008.

Insufficient sleep over time has been linked to depression, decreased cognitive performance, immune suppression, blood sugar imbalance and even obesity. Just one night of poor sleep can cause fatigue, memory loss and decreased mental capacity.

The bottom line? Sleep should be kept at the top of your to-do list each day. Just like making conscious choices around the foods you eat helps to put you on a path to optimal health, getting sound, solid sleep each night can go a long way towards promoting your best life.

Running around frantically just before slamming your head onto your pillow is not an effective way to achieve optimal sleep patterns for most people. Getting into a pattern of consistent, optimal sleep takes some time and a can be greatly helped by following some basic sleep hygiene tips. Take a look at the list below and consider integrating a few into your routine for the next week to see if you can achieve the following optimal sleep challenge: fall asleep within five minutes of laying down, sleep through the night without waking and rise the next morning feeling rested and refreshed.

Shut down your computer, turn off your cell phone and television 30 minutes prior to sleep. Create an environment that is quiet and calm.
Remove stimulants from your sleeping area – television, stereo, computer and bright lights.
Keep the bedroom clear from clutter—remove any unnecessary furniture, piles of clothes, papers and books so it is out of site and the space looks and feels calm and simple.
Make sure your sleeping area is as dark and quiet as possible. Consider a fan or other white noise to create a consistent space.
Keep a notebook and writing utensil next to the bed. Use this as a tool to clear racing thoughts, calm the mind and promote peaceful sleep.
Dab a drop of essential oil behind the ears – a scent you’ve chosen only for sleep time, not the same scent you associate with your shampoo, dryer sheets, hand lotion, etc. The idea is to establish this scent with the sensation of feeling relaxed and tired.
Establish a set sleeping time and try your best to stick to it — even if your work schedule requires that you work odd hours and even if that means you’re sleeping each day from 1 a.m. to 9 a.m.

Once you’ve chosen a selection of sleep habits to follow you can track your improvement in sleep patterns by creating a sleep diary. On a piece of blank paper create a grid with seven columns. Label the columns from left to right across the top of the grid, noting the date, time to bed, time to sleep, number of time(s) awake during night, number of time(s) up to go to the bathroom, time spent awake, and time spent feeling groggy (1=not at all, 10=extremely). Keep this diary next to your bed with your notebook and a pen or pencil. Complete a row on your grid each morning before you get up. Over time, you can track your progress and identify the specific aspects of an optimal sleep cycle that are causing you trouble.

Just as we all need air, water and food to survive, we also need sleep to be healthy. By making optimal sleep a priority in your life, you may be amazed at the positive impact you can have on your mental and physical outlook. With a few simple rituals in place you lay the foundation for attaining optimal wellness.

Sweeter Deal: Beekeeping Goes Green

Andy Kessler — Mon, 18 Jan 2010 00:00:00 +0000

Perhaps you’re one of the many folks who have never given much thought to bees. Yet these tiny, frenetic creatures play a vital role in our ecosystem and food supply. And that’s not the only reason to start noticing them.

The very survival of bees is being threatened in many places; the U.S. alone has seen an alarming decrease in the number of wild honeybees nationwide, with dramatic losses of honeybee colonies reported by beekeepers (or, as they’re technically known, apiarists). This phenomenon has been given the general term Colony Collapse Disorder, yet scientists continue to speculate about its causes. Fortunately, there’s good news out there, too. Sustainable beekeeping is on the rise, with healthy hives to prove it. And there are simple things you can do to help these crucial pollinators thrive — no mesh gear required.

Big buzz, big bucks

Farmers across the country rely on honeybees to pollinate a wide variety of crops that make up a great deal of our food supply. Think almonds, apples, blackberries, oranges, squash, cherries, cranberries, pumpkins, cucumbers, apricots, raspberries, cantaloupes, avocados, strawberries, pears and alfalfa, to name a few. The wide‐scale disappearance of entire populations of bees is a serious threat to our ability to keep these nutritious crops in good supply.

Studies have shown that nearly 30 percent of the food supply in America is dependent upon bee pollination. As professor May R. Berenbaum, head of the Department of Entomology at the University of Illinois at Urbana‐Champaign, told a Congressional subcommittee in 2007: “The contributions of one species alone — the honey bee — facilitate production of over 90 crops in the U.S. and amount to more than $15 billion per year.” In one dramatic example of the impact pollinators have on our economy, Berenbaum cites California’s fig industry, which “became established there in the late 19th century only after fig wasps, essential pollinators, were imported for pollination.”

Sustainable beekeeping

Though the jury is still out on the cause(s) of colony collapse, the widespread use of synthetic chemicals and pesticides is believed to be a major contributor to the problem. In response, many apiaries have adopted new agricultural practices to protect and strengthen their bees, making great strides in sustainable — future‐minded, natural, ecologically responsible — beekeeping as a result.

Many independent beekeepers, like Sweet As Can Bee Honey Farm’s Isaac Frerichs, keep their hives on organic farms, creating a win‐win situation for everyone involved. Other sustainable beekeeping practices include avoiding the use of toxins in pest management and raising strong survivor queens to begin new, healthy colonies. Sustainable beekeepers tend to prefer locally raised queens because they’re better adapted to regional climates and can stay healthy without the “help” of ultimately harmful chemicals.

Growing a bee‐friendly garden

You can support bee health by purchasing bee‐related products from companies that practice sustainable beekeeping, or by buying honey, beeswax candles and other bee goods directly from your local organic apiary.

If you have a garden, avoid using toxic pesticides, herbicides and fertilizers; these chemicals put stress on bees and other beneficial insects. To attract more bees into your garden, try growing plants they love, like azaleas, apple blossoms, black‐eyed Susans, carnations, daffodils, daisies, heather, jasmine, tulips and hyacinth. If you’re growing vegetables and herbs, keep in mind that bees are attracted to their flowers. So be sure not to rip out your bolted kitchen garden plants — instead, just leave them for the bees!

Andy Kessler is a writer and editor with interests in music, the history of religions, and literature.

Make Your Neighborhood a Healthy One

Rosette Royale — Mon, 18 Jan 2010 00:00:00 +0000

When the communities of Plaquemines Parish, Louisiana, were in need after Hurricane Katrina struck, local citizens created the Zion Travelers Cooperative Center to address the well‐being of neighbors and friends. Cooperation such as theirs can inspire all of us to improve the quality of life in our own neighborhoods. Here are a few simple ideas for putting a healthy sheen on your community.

These feet are made for walking

Nowadays, we’ve gotten into the habit of driving just about everywhere. But whatever happened to good old walking?

A short walk — even if it’s up the street and back — gets your heart pumping and your muscles moving. Ask a neighbor to join you. Maybe you could start a walking club with friends you’d like to see more, or join one that you find online. Whatever route you choose, just lace up those sneakers, open that front door and step into the world outside. Just like a healthy you, healthy communities begin one step at a time.

Side by sidewalks

So, now that you’re walking, your best bet for staying safe is sticking to the sidewalk. But how pedestrian‐friendly is your neighborhood?

Depending upon where you live, sidewalks may fall under the purview of an elected official, the local public works department or the department of transportation. Once you’ve figured out who handles your concrete walkways, let that person or agency know if you need new sidewalks or repairs in your neighborhood. The more neighbors you enlist, the likelier you are to get a speedy response. There may even be people in another neighborhood asking for the same thing. Align your causes to find strength in numbers. Remember, you have the right to ask that your community be safer. And safer means healthier.

Flower power

No, we’re not talking about the ‘60s. We mean daffodils, tulips and daisies. Chances are there’s some place in your community that could benefit from a splash of color. Many towns and cities allow citizens to plant flowers in communal spaces for all to enjoy. Again, contact your local government — try the local parks department for this one — and ask.

Of course, some plants can be pricey, but that doesn’t mean you have to bear the cost alone. Start a community garden fund and ask locals to pitch in whatever they can. Ask the neighborhood “green thumb” if she can spot you a few starter plants. Some cities, like Portland, Oregon, even provide citizens free trees to plant. Once you’ve got a nice selection, advertise a day when neighbors can help participate with the planting. Then watch the flowers, and smiles, blossom.

Gimme an ‘A’

Since you’re enjoying the outdoors more, it might be time to create a “Community Health Report Card.” It’s easy.

Take a look around. Are there street signs at busy intersections? Are streetlights in good working order? Do cars tear through like it’s the Indy 500? Create a checklist and grade it for safety, from “A” to “F.” Ask your neighbors to participate, and share your findings. If anything sticks out as a glaring safety or health concern — say, large potholes — contact your local elected officials and let them know about it.

And that’s just the beginning. Once you start seeing where you live with fresh eyes, you’ll find all kinds of ways to make your community healthier. And a healthier community is a happier community.

Rosette Royale is a writer living in Seattle. He writes for Real Change newspaper and works as a freelance journalist.

Beauty and the Bath

Natural Solutions — Fri, 15 Jan 2010 00:00:00 +0000
Europeans have long known the true origin of the word spa: sanitas per agua or “health through water.” Before facials and massages became synonymous with spas, bathing was the premier avenue to personal wellness and whole-body detoxification. The citizens of ancient Rome considered a daily bath their civic duty to maintain public health. Since the late 1700s and through to the present day, German physicians have prescribed baths to stressed patients. And since the end of the 19th century, the French have indulged in thalassotherapy baths, which harness the antiaging powers of ocean water and seaweed.
In America, we’ve just begun to catch on to the benefits of relaxing baths, says Andria Roth, lead aesthetician at Oasis Spa in Woodinville, Washington. Recent studies have directly correlated annoying skin problems like acne and eczema with excessive stress—the body releases panic hormones that weaken the skin’s defense against breakouts, dry patches, and redness. Thankfully, the ability to reduce that burden on your skin is as close as your bathroom door.

“Our high levels of stress could be mitigated if we just bathed every night,” says Ann Brown, director of Spa Shiki in Lake Ozark, Missouri. “It’s easy to create a before-bed ritual with the same music and same scent to signal our body that it’s time to wind down.”

Start your at-home treatment by filling the tub with warm water—about 90 degrees if you want an energizing bath or 105 degrees for a relaxing soak. While the tub’s filling, brush your skin with a natural-bristle or baby brush, loofah, or washcloth (toward your heart) for at least five minutes, but shoot for 10 if your skin’s not too sensitive. “Body brushing exfoliates the skin and gets the blood right up to the surface,” says Brown. “It not only opens up the pores to allow your bath ingredients to penetrate better, but it also helps your skin keep its tone.”

Finally, customize the beautifying power of your bath with one or more of the following herbs and pure essential oils, and give your skin the relaxation and support it’s craving.

For stressed, sensitive skin, add 20 drops of French lavender essential oil or two chamomile tea bags to your water to reduce redness and calm the tension that can lead to breakouts.

For dry, flaky skin, give skin a moisture boost by adding a few drops of sweet almond oil infused with carrot seed or rose essential oil (both with nourishing vitamins C and E) to your tub, or massage the mixture all over your body before soaking. Using evening primrose oil, which is high in the essential fatty acid linoleic acid, in place of almond oil can also be helpful for soothing extremely dry skin.

For tired or dull skin, drop rosemary or peppermint essential oil to the water. The mentone and menthyl esters in peppermint provide a cooling sensation to the skin that will amp up circulation at the surface of the skin and perk up its appearance. Rosemary oil stimulates hair follicles (making it a natural dandruff fighter) and also helps keep skin toned when added to a bath.

No matter what kind of bath you prepare, you need to spend at least 20 minutes soaking in the water to allow your skin to absorb the healthful ingredients. Though it may seem a bit extravagant, taking that much time to calm down, meditate, and breathe can only help improve the appearance of your skin by helping your whole body—and mind—feel better. “Bathing isn’t just a luxury,” adds Roth. “It’s a necessity.”

No Time for a Bath?
Even showers can deliver benefits to dull skin when done right, says Ann Brown, director of Spa Shiki at Lake Ozark, Missouri. “The trick is to create a thermal exchange in the body by switching between hot and cold water,” she says. “Shower under 100-degree water for five minutes, and then switch to 40 degree water for eight to 10 seconds.” Repeat two or three times, always ending with cold water.

The rapid temperature drop puts the body on high alert, and blood rushes to the surface of the skin. “This increased energy speeds up the detoxification process,” adds Brown. After the goosebumps subside, you’ll find brighter, healthier looking skin.

Don’t Do Dairy? 5 Milk Alternatives to Try

Natural Solutions — Fri, 15 Jan 2010 00:00:00 +0000
As the mustached celebrities in those milk ads tell us, milk does a body good thanks to its calcium, vitamin D, and other nutrients. But what if you’re lactose intolerant, vegan, or simply not a fan of cow’s milk? You have plenty of nondairy options—from the more common ones like soy and rice milks to the nut, oat, and even hemp varieties. “I tell patients with lactose issues to explore all of these nondairy alternatives, because they all meet different nutritional needs and have unique tastes,” says Karen Graham, RD, an Arizona-based integrative nutritionist. What’s more, each of these milks has a distinct color, texture, and flavor that make it fun and interesting to cook with. San Francisco–based chef and nutrition consultant Grace Avila shares her favorite ways to use these milks.
Soy milk The original and most popular nondairy milk, soy milk has a nutritional profile similar to cow’s milk—it’s high in protein (seven grams per cup to skim milk’s nearly nine) and rich in iron. Soy milk is also low in saturated fat and contains no cholesterol. Some people, however, can’t get past the bitter aftertaste and strong odor. If this sounds like you, test the vanilla- and chocolate-flavored varieties.
Try it: Substitute soy milk in your morning coffee, oatmeal, or any recipe that calls for cow’s milk. Note that freezing soy milk can alter the flavor, so don’t try making soy ice cream.

Rice milk Made from a mixture of brown rice, water, and sweeteners, rice milk—like its main ingredient—is high in carbohydrates and low in protein (only one gram of protein per cup). Because it has fewer nutrients than other nondairy milks, store-bought rice milk is typically fortified with calcium and vitamin D, says Graham.
Try it: Add rice milk to squash or pumpkin soup for a touch of sweetness, or use it as a milk substitute in your brownie recipe.

Hemp milk Boasting 10 essential amino acids and a balance of omega-3s and omega-6s, hemp milk—made by blending hemp seeds and water—is an excellent source of protein. Also, one cup contains 16 percent more calcium than soy or cow’s milk.
Try it: Hemp milk’s thick, slightly gritty texture makes it a perfect addition to smoothies and creamy soups. Avila blends blueberries, raspberries, and strawberries with hemp milk and adds a scoop of whey for a protein-packed smoothie.

Almond milk Snacking on almonds is a surefire way to add protein and fiber to your diet—so it’s a bit shocking that a cup of almond milk only contains one to two grams of protein. Why? The drink is more water than nuts, says Graham, which makes it low in calories—only 60 per cup. Yet it contains plenty of vitamin E and trace minerals.
Try it: Almond milk has a creamy consistency and slightly sweet, nutty taste that work nicely in baked goods such as muffins and cookies.

Oat milk Oat milk is made from a mixture of water and oat groats (the grain hulled and smashed), along with a few other grains such as barley or brown rice. Low in fat and high in calcium, folic acid, and iron, oat milk is a healthy alternative to cow’s milk. Unfortunately, it does contain gluten—a problem for those sensitive to wheat.
Try it: Pour it over cereal, substitute it for cow’s milk in baked goods, or add it to a curry sauce. Oat milk is quite versatile because it has the mildest and least-sweet taste of all the nondairy milks, says Avila.

Seeds of Health

Natural Solutions — Fri, 15 Jan 2010 00:00:00 +0000
Seeds contain nearly everything they need to start a new life: the embryo of a plant, the nutrients to sustain it, and a coat of armor to protect it. Small wonder then that they can add significant nutritional bang for the bite.
“Not only do seeds offer good taste and good crunch, they also provide a good source of healthy fat and fiber,” says Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet (McGraw-Hill, 2008). For example, flaxseeds do more than help keep you regular—they may also protect against diseases such as cancer. These five seeds top the nutritional charts and it’s easier than you might imagine to find ways of sneaking them into your diet.

Flax Found just as often among the supplements as in the bulk-food aisle, flaxseeds take the health-food crown thanks to their plentiful omega-3 content. Just two tablespoons of flaxseeds contain more than 3 grams of this anti-inflammatory fatty acid—a whopping 140 percent of the daily recommended intake. Studies also show that flax’s hefty load of lignans, which the body turns into beneficial hormone-like chemicals, provides protection against prostate and breast cancers.
Try it: Your body absorbs ground seeds more easily, so crush flaxseeds in a coffee grinder (they’ll keep for about a week if you store them in the fridge) or buy flax meal, says Blatner. Sprinkle on pancakes, salads, or hummus. Flaxseeds also give stir-fried dishes a great nutty flavor.

Pumpkin This fall favorite is available year-round and includes antioxidant minerals like magnesium, zinc, iron, and phosphorous—all vital for bone health and normal heart function. Men in particular have reason to chow down: Preliminary research shows that the carotenoids (the antioxidant pigments in fruits and veggies) in pumpkin seeds may help prevent prostate enlargement.
Try it: Sub pumpkin seeds anywhere you’d usually use nuts—as an on-the-go-snack, on top of salads, or in oatmeal cookies.

Sesame So much more than just hamburger-bun decoration, these tiny seeds provide plenty of copper, a nutrient essential for joint health, as well as phytosterols, which help lower your cholesterol and may help decrease your cancer risk.
Try it: Use sesame seeds instead of bread crumbs to coat chicken, salmon, or tofu before baking or grilling. Sesame seeds brown nicely and add a tasty, crunchy texture to food.

Sunflower Snack on sunflower seeds if you want a glowing complexion: A quarter cup provides 90 percent of the recommended vitamin E intake and 55 percent of what you need in vitamin B1—both essential vitamins for healthy skin, hair, and nails. This favorite ballpark snack also hits a home run with selenium, a mineral that helps repair DNA damage.
Try it: Move over peanut butter—sunflower butter has hit the shelves of health food stores and rivals the PB&J staple with its natural sweetness and creamy texture.

Poppy Sometimes good things come in extra-small packages. These miniature seeds teem with both fiber and heart-healthy fats, says Blatner. You’ll get a gram of fiber in each tablespoon, 2.7 grams of cholesterol-lowering polyunsaturated fat, plus about 15 percent of your daily calcium needs.
Try it: Move beyond the poppy-seed muffin or bagel and make lemon–poppy seed salad dressing. Mix 1/4 cup lemon juice, 1/4 cup olive oil, 1/4 cup white balsamic vinegar, 1 clove of minced garlic, 1 tablespoon honey, and 2 tablespoons poppy seeds.

Hemp Hempseeds, which resemble sesame seeds in appearance, provide omega-3 and omega-6 fatty acids and also contain the eight essential amino acids—making them a good protein choice for vegetarians.
Try it: For a tasty pesto alternative, combine 2 garlic cloves, 2 tablespoons hempseeds, 1/4 cup olive oil, 3 cups spinach leaves, 1 cup basil leaves, and 1/2 cup Parmesan cheese in a food processor until smooth.

Mustard A relative of broccoli and other members of the cruciferous veggie family, mustard seeds boast an impressive load of phytonutrients and specialized enzymes that may help the body protect against colorectal cancer. These spicy, pungent seeds also deliver selenium, omega-3s, and magnesium.
Try it: Make your own mustard by soaking 5 tablespoons of seeds in 1/3 cup white wine and 1/3 cup vinegar overnight. Grind until the consistency is right, then season with paprika, turmeric, or your other favorite herbs and spices. The darker the color, the more pungent the seed—black seeds give a spicy punch to meals while white seeds (used to make American-style mustard) taste more mild.

Living the Green Life: Five “Eco-Principles”

Michelle Kaufmann — Mon, 11 Jan 2010 00:00:00 +0000

Everyone knows that you can’t always get what you want, but if you’re trying to live a more sustainable life, well, then why shouldn’t you get what you want? It should be easy to go green! No one should ever feel like it’s too expensive, too complicated or just too difficult.

I learned exactly what that feels like when my husband and I relocated to Northern California in 2002. We began looking for a house in which we could live a healthier life, but instead we found a sad lack of affordable green homes. So, after months of frustration, we decided to build our own house.

After our dismal experience with house hunting, it wasn’t too surprising that when we began building our green home, friends and colleagues started to ask if I could design one like it for them. Hearing that other people were having troubling finding good green living solutions helped lead to my decision to start my own architecture firm, Michelle Kaufmann Designs, with the goal of making thoughtful, sustainable design more accessible.

Five ‘Eco-Principles’

Ever since then, my work has been focused on making it easy for people to go green. To make our houses sustainable, we design each so that it incorporates all five of our “Eco-Principles”: smart design, eco materials, energy efficiency, water conservation and healthy environment. Each one of these Eco-Principles can also be incorporated into your everyday life to make it more sustainable, too.

1. Smart Design
Smart design is the way to proactively set yourself up for successful green living. In our work at Michelle Kaufmann Designs, this means designing to use less, as well as designing for longevity, flexibility and beauty. You can use these same ideas as general rules to live by: Maximize the utility of everything, think long‐term, remain flexible and always strive for beauty. Smart design is the foundation of any green life.

2. Eco Materials
Our second Eco-Principle, eco materials, is an important one. As you know, we are living in a material world. That’s why it’s essential to consider the nature of all the material in your life, making sure everything is earth‐friendly, from its content to the way it’s produced. Choose materials that are renewable, recyclable and reusable. To reduce waste, buy things made from long‐lasting, low‐maintenance materials.

3. Energy Efficiency
When it comes to energy efficiency, there are many smart and simple things you can do at home. Switch to longer‐lasting light bulbs (CFLs, LEDs). Set the thermostat a little lower in the winter and wear a sweater around the house. Install sun‐shading solutions around windows, so you can let the breeze in during the summer but keep the sun out.

4. Water Conservation
Water conservation is a crucial Eco-Principle since water is such a vital resource; every living thing on this planet depends on a clean, abundant water supply, and that dependency connects us all. There are so many easy ways to save water in your everyday life. You can start by installing a simple aerator in all your faucets, turning off the water while brushing your teeth, swapping your old showerhead for a low‐flow variety and landscaping with drought‐tolerant plants.

5. Healthy Environment
Going green is as much about personal well‐being as it is about the planet’s well‐being. A healthy environment and lifestyle — including everything from using no‐VOC paint and finishes in your home to eating nutritious, balanced meals — is essential to green living. A sustainable life strikes a balance between the demands of work, concern for the planet and its people and maintaining health, beauty and joy in your daily existence.

When Michelle Kaufmann relocated to Northern California, she found a lack of affordable, sustainable, well‐designed homes, and she realized she could make a difference through her architecture. In 2002, she founded Michelle Kaufmann Designs and began her effort to make thoughtful, eco‐conscious design accessible to all. Since then, Michelle has become a leader in the green design community. Her commitment to sustainable living and design remains constant throughout all of her work designing prefabricated green homes and communities.

Martial Arts: The Ultimate Mind/Body Workout

Louise Rafkin — Mon, 11 Jan 2010 00:00:00 +0000

Some days I’m swinging my arms like an ape; other times I’m a snake, ready to spring onto the neck of my opponent. The martial art I study, Poekoelan Tjimindie Tulen, is from Indonesia and is based on effective self-defense and the beautiful fighting moves of animals. For nearly 25 years I’ve been kicking and punching and a whole lot more. I started because I wanted a fitness regimen that wasn’t boring—and I even swore I’d quit if it were. But training has not only kept my interest; I’ve also stayed fit, gained confidence, learned discipline, developed teaching skills and made lifelong friends.

Overcoming the real opponent

Classes provide a great cardio workout and always begin with meditation. I’ve learned that sometimes the most difficult opponent is not the one who hits the hardest, but the one lurking in my own mind. Through training I’ve gained strength, but not only the kind that comes from building muscle. The intangible results have been the longest lasting and the most important.

The first time I was asked to perform in front of the school and fear was no longer sending shock waves to my belly, or when I got hit a little too hard and anger didn’t take me for a bumpy ride, or when I began teaching classes on my own and my shyness had unexpectedly melted away—those were times I felt strong from the inside in ways I knew would translate to life outside the training hall.

Which school is right for you?

I know the appeal of martial arts doesn’t quite hit everyone (bad pun intended!), but I’ve found an art that works for me and a teacher whom I love and trust. For newbies searching for a mind/body workout, there are so many arts to choose from that it’s important to explore before making a commitment or ruling anything out.

Walking into a school can be intimidating. Look for a place where you feel comfortable and welcomed. Some arts are more vigorous; others are less so. A good school will emphasize cooperative learning over competition. Are the instructors encouraging to everyone—not just the standouts?

Benefits for kids

You might want a school that supports parents and kids training together—it’s a great way to bond. The benefits for kids in martial arts are exponential: They learn valuable skills that will help them navigate the minefields of bullying, peer pressure and dating. And for kids with focus challenges, experts say a structured environment in which the rules stay the same can benefit those diagnosed with ADD or ADHD.

Last week I came across two of my female students chatting while stretching before class. Their faces were animated and I wondered if they were talking about their upcoming tests, or about the tough class we had had the previous week, or about the new student—at 200 pounds plus, a looming challenge. “Everything OK?” I asked. “I just signed on for exercise,” said Sarah. “I didn’t know how much more to this there would be!”

“Me too,” I said, reflecting back on 25 years.

Louise Rafkin is a fourth-degree black belt and journalist whose work has been published in the San Francisco Chronicle, The New York Times and Health Magazine. Studio Naga, Louise Rafkin’s Poekoelan Tjimindie Tulen school, is located in Oakland, CA. The Poekoelan Tjimindie Tulen Martial Arts Community maintains a list of schools nationwide offering training in this specialized form of the martial arts. Likewise, the National Women's Martial Arts Federation is another great resource for women martial artists.

The Delicious Good Deed

Poppy Tooker — Mon, 04 Jan 2010 00:00:00 +0000

When I was a little girl, my great grandmother would never say “Clean your plate!” Instead she would tell me, “Poppy, eat it to save it!” A decade ago, when I began my work with Slow Food’s Ark of Taste, “Eat It To Save It” took on a whole new meaning.

Slow Food is an international organization devoted to the pleasures of a table where everyone has access to food that is “clean, fair and safe.” One of its primary projects is the Ark of Taste, a virtual Noah’s Ark to which endangered foods are nominated because of their scarcity, their historical and cultural significance, and—most of all—because they taste good. To date, 1,000 foods have been recognized by Slow Food’s international Ark.

Who’d have thought that all we have to do to preserve these dwindling foods is eat them? Through the “Eat It To Save It” revolution, these vanishing seeds, breeds and food ways are getting a new lease on life.

Eater‐based conservation

The idea of eater‐based conservation, which holds that to save something, one must eat it, has been a boon for traditional cooking and production methods, agricultural products, and even wild foods that benefit from regular harvesting.

From Blenheim apricots to Orleans vinegar, the foods and food ways that are worth saving stand for cultural, regional and environmental diversity, not production quotas or monoculture. They are about giving back, not taking from—what we now call sustainability. But most importantly, they are about taste. Interesting, delicious, sustainable and rare heritage foods belong on the dinner tables of today and tomorrow, not only to save, but to savor. And not only are they good, but they’re good for you. In so many ways!

Why is biodiversity so important?

How do you bring this revolution into your life? First, begin to think seasonally as well as locally. Anyone can help support their health — as well as the planet’s — by eating what’s freshly grown in close proximity to their home. Farmers markets are often thought of as more expensive than supermarkets, but not only is buying direct from the farmer a better value, you’ll find that the shorter distance food travels from the farm to your kitchen the longer it stays fresh.

Why is biodiversity so important? As government‐supported industrial farming has given rise to mono cropping (huge acreage devoted to a single cash crop, like corn or soybeans), it has also brought about depleted soils and a greater dependence on chemical fertilization — and who wants chemicals in their food? Ninety‐seven percent of American vegetable varieties have disappeared since 1903.

Not to sound like an alarmist, but it was a similar absence of diversity in potatoes that resulted in the Irish potato famine of the late 1800s.

Animal breeds also face similar losses, as varieties such as Black Angus beef are increasingly promoted by name in both fine steak houses and countless chain restaurants. Delicious, local varieties like the Pineywoods cattle of the South have been brought to the brink of extinction, despite the fact that they are easier to raise and require less chemical intervention due to their natural resistance to regional pests. If we don’t eat them, how else can we save them? I hope I never see the day when such fine, edible animals are so scarce they must be relegated to the zoo.

The dazzling diversity of beautiful, fresh produce at local markets provides a tantalizing bounty. Supporting and encouraging your farmers by purchasing the heirloom varieties they’re reviving will be good for your body as well as for the soul of your community. A delicious good deed: eating it to save it!

Poppy Tooker is a culinary activist who has worked tirelessly to promote and preserve the historic food ways of New Orleans. With her motto, “Eat It To Save It,” she has helped revive endangered foods across the U.S. and abroad in collaboration with Slow Food’s Ark of Taste. Author of the book, The Crescent City Farmers Market Cookbook, she is also a contributing editor for Hallmark Magazine, regular columnist for LA Cookin’ and has also written for Fine Cooking. Poppy’s on‐camera flair has made her a sought‐after guest on the Food Network, the History Channel and in multiple PBS documentaries.

Slow Food USA manages RAFT: Renewing America’s Food Traditions, an alliance dedicated to preserving our nation’s endangered food traditions.

Preventing Knee Injuries in Women

Dr. Gloria Beim — Mon, 04 Jan 2010 00:00:00 +0000

When I began my practice in the beautiful Colorado Rocky Mountains, I quickly learned that the female athletes I saw in my clinic often had knee injuries easily prevented with simple techniques. This was true for the elite athletes as well as the weekend hikers. Even at the 2004 Summer Olympic Games, I treated a few athletes with simple muscle imbalances that were affecting their performance to some degree.

Women’s knees are different

Women’s knees are more vulnerable than those of men. This is partly due to anatomy, and partly to physiology. Women’s hips are wider in general, which can affect knee alignment. Any muscular imbalance, therefore, can put women at a vulnerable state. Tight hamstrings (the back of our thighs), weak hip muscles (the side of our thighs) and weak quadriceps muscles (in the front of our thighs) can lead to overuse injuries with sports.

For instance, if we want to go skiing and we have these imbalances, we can get tendinitis (inflammation of the tissue that attaches muscle to bone) in the front of the knees. This is very common. I see patients nearly every day with this complaint. Yet it is so easy to prevent.

Two types of injury: Chronic and acute

There are two major types of injuries that can be prevented by proper training: chronic overuse injuries, which can come on slowly over time; and acute injuries, which occur with traumatic accidents.

You cannot always prevent acute injuries when you are out there having fun and being active, but you can reduce your risk with good conditioning and judgment in your sport. Chronic overuse injuries, however, may be reduced significantly with preventative exercises and by taking care of your body.

If you have a chronic overuse injury, chances are good that it can be treated with activity modification during the healing phase, as well as exercises to treat the injury and prevent recurrence in the future. If you suffer an acute injury and you have significant swelling, difficulty walking, locking or catching in the knee or instability, see your health provider as soon as possible. Your injury must be evaluated by a professional.

To prevent both overuse injuries and some traumatic vulnerabilities, you can get in balance by performing several simple exercises, as demonstrated in my video, on a daily basis. Once you are in balance, continue to perform these exercises several times a week to maintain your balance and help prevent injury in the future:

Hamstring flexibility

Quadriceps strengthening

Hip strengthening

So get out there and enjoy a pain‐free lifestyle. Remember that a little effort in advance of your sport can lead to more enjoyment and better performance in the things you love to do.

Gloria Beim, M.D., is an orthopedic surgeon who specializes in sports medicine and women’s fitness and founder of Alpine Orthopaedics, with clinics in Gunnison, Mount Crested Butte and Telluride, Colorado. She is the author of The Female Athlete’s Body Book.