Jerusalem Artichoke Nutrition Facts - Also Known As Sunchoke, Kiku Imo, (Helianthus tuberosus)

Aloha Everyone,

The Jerusalem artichoke* (also known as Sunchoke, Kiku Imo, and Helianthus tuberosus) has many health benefits:

·         High in Iron - 100 g of fresh Jerusalem artichoke contains 3.4 mg or 42.5% of iron

·         Moderately high in calories; provides about 73 calories per 100 grams

·         Almost no fat

·         Zero cholesterol

·         Rich in the carbohydrate inulin (76%)

·         650 mg potassium per 1 cup (150g) serving

·         High-quality phyto-nutrition  comprises of dietary fiber (non-starch carbohydrates)

·         Antioxidants

·         Contain10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper

·         Contains about 10% protein

·         Contains no oil and lack of starch

·         Contains small but some of valuable B-complex group of vitamins

Health benefits of Jerusalem artichoke

·         Helps the digestive tract

·         Excellent source of potassium

·         Offer protection from cancer, inflammation and viral cough and cold

·         Promotes hair health

·         Helps with combating fatigue

·         Helps with combating heart disease

·         Makes you happy, combats mood swing

·         Helps with insulin resistance and improves diabetes control

·         Helps reduce risk of heart disease and stroke

·         Helps with weight loss

·         Brandy made of Jerusalem artichoke is used as a remedy for diarrhea or abdominal pain.

Source: http://www.healwithfood.org/health-benefits/jerusalem-artichokes.php#ixzz3J3e2tg9U

Source: USDA Nutrient Database

Cathi’s note:  If you are eating this raw, diced and stir fly with other vegetables. It’s also great for soup. Enjoy!

Namaste -- Cathi

Water vs Soft Drinks

Namaste Everyone,

According to one of the studies, Americans are still drinking about 42 gallons of sugar drinks per person, per annum. No one is accusing anyone but this is one of the reason for obesity among American children and adults. Soft drinks are being offered everywhere including in school grounds, office lunchrooms, public places such as airports, baseball parks, football games and yes even in hospitals. When you are seated in a restaurant, the first thing they ask you is what would you like to drink. When you tell them water, they look at you like you said something alien to them.  

If you do not want to drink water, then ask for a cup of hot water with lemon. That's what I do and I have never faced any refusal for my request. From mom and pop cafe to more upscale, candle-light restaurants, requesting for cup of hot water with lemon is acceptable. Your body is made of what you put in. I know so many people who tell me, "Cathi, I have hard time losing my weight." The next time you reach for a can of soda, see if you can refrain from joining the average American who consumes 16 cans every day. Remember that a can of soda is loaded with sugar. One 12-once can contain 10 teaspoons of sugar and check to see how much calories it contains. 100, 150, 200, 450? They all add up.

Be mindful of what you drink, remember it is your body.

Aloha -- Cathi

Yoga Wear Is In, Blue Jeans Are Out

Namaste Everyone,

I am pleasantly surprised how yoga wear has become a basic staple in today's society. Whether you do any yoga or other forms of exercises seems irrelevant as people are choosing yoga clothes because they are comfortable. You can also find some yoga attire to be suitable for dress-up and going out to most public places including restaurants.

Living in RV, comfort is one of the foremost reason for me to choose yoga attire. I have enough yoga pants to last me 10 days plus two jeans and a couple of dress pants which are packed in a suitcase stored with other clothing which I do not need until it starts to snow. Yoga pants also do not take up too much space, easy to wash and dry. It's perfect for our "wash and wear" lifestyle.

Don't forget by wearing yoga attire, your yoga practice may be spontaneous. You don't even have to have a mat. Just a chair or a soft grassy surface with no pebbles to interfere with your asanas and concentration. Amanda Hallay, Assistant Clinical Professor of Fashion Merchandising at LIM College in Manhattan stated, "Everyone wants to look like they are running to the gym even if they are not."

That's okay. Life is spontaneous and so should your yoga practice. So put on your yoga wear and get into the mountain pose. Spread your yogi toes, feel rooted and grounded, tighten your buttocks, lift your knees, elongate your spine,lift your chest. Then bring your shoulders forward, up and back, imagine that there is a golden thread pulling your head up to the heaven, then pull in your chin 1/10 of an inch, stretch your arms, hands, fingers towards the earth. Wear a smile, relax your face and breathe.

Remember doing a little bit of yoga is better than no yoga at all.  Enjoy!

Aloha -- Cathi

Kind Bars

Aloha Everyone,

Thank you so much Sharon for introducing me to the Kind Bars.  If you have not tried this, I highly recommend it. They come in different mix of protein fruits and nuts.  Some are with peanuts butter, dark chocolate and even sea salts. Most of these bars claim to be all natural, gluten and wheat free. Each bar contains 2 to 7 grams of fiber and some bar may contain as high as 10 grams of protein.

The only down side I see is that it gets sticky.  When you try to unwrap the bar, the plastic wrapper sticks on your fingers. A small price to pay for such a a healthy, delicious, handy snack.  I purchased a box at Walmart-Kapahulu. It is found in their pharmacy section.  $4.99 for a box of 4.  Safeway sometime have sales and their sale price is also $4.99 for a box of 4.  http://www.kindsnacks.com/

Namaste -- Cathi

Dark Chocolates for Your Health

Aloha Everyone,

If you love chocolates like I do, here is good news.  Studies show that dark chocolates have a number of healthy benefits including:

Good for your brain
• phenyl ethylamine (PEA)chemical compounds have a positive effect on your mood 
• improves cognitive function
• may reduce your risk of stroke
• makes you happier by release of endorphins 

Good for your heart 
• improves blood flow 
• may help prevent the formation of blood clots
• may prevent arteriosclerosis
• may help lower your blood pressure

Good for your immune systems
• antioxidants in dark chocolate may protect you from many types of cancer
• may slow down the aging process

Good for your blood vessels
• may helps prevent type 2 diabetes

Good for your teeth
• theobromine in dark chocolate help harden tooth enamel.

Good for your overall health
• high in potassium, magnesium, iron and copper
• increases production of mood-enhancing neurotransmitters.
• helps reduce stress hormones, which means less collagen breakdown in the skin, and fewer wrinkles.

TYPE OF DARK CHOCOLATE
- at least 70 percent cocoa content

AMOUNT RECOMMENDED 
      - based on a study published in Germany in 2010 of nearly 20,000 people followed over 8 years, an average of 6 gm per day had 39 percent lower risk of heart attack or stroke.

With so many web sites offering advice, be mindful who the source is.  As with any new diet plans, be sure to consult your physician to see if eating dark chocolate would not have unexpected side effects on your health.  Do read the label as you are also eating fat, sugar and calories.

Enjoy!  Cathi

Here is one of the many sources available on-line:
http://www.webmd.com/heart-disease/news/20080925/dark-chocolate-prevents-heart-disease

Laughter Yoga - Laugh Away Your Stress and Enhance Your Immune System

Aloha Everyone,

A good belly laugh can help people suffering from chronic pain.  Laughter from the heart activates the release of endorphins and relieves muscular tension which leads to increased tolerance to pain and depression. 

TECHNIQUE:

Standing position

Clap your hands - make sure your fingers and thumbs are also in contact

Count “one, two, one two three” rhythmic clapping

Now begin chanting mantra, “ho, ho, ha, ha, ha” as you clap faster and faster

In laughter yoga we acknowledge our joy and happiness by clapping hands

Begin by faking your laughter, your body cannot distinguish if the laughter is real or fake

As you inhale bring stretch your arms above your head

Shake your fingers and look up

Say, “hold it, hold it, hold it” silently as you hold your breath

Exhale, laughing loudly, bend your body bring your arms towards the floor

Total recommended time: - 10 to 20 minutes each session

BENEFITS:

Gives a good work out to the muscles of your face, diaphragm and abdomen

Oxygenates your blood

Calms and helps you be at peace in stressful situations

Relaxes your physical body

Helps you clear your mind

Helps you switch negative response and thoughts with positive response and thoughts

Boosts immune system

Increases your heart rate

Decreases in blood sugar levels

Promotes better sleep

Boosts your energy

Helps you burn calories

Brings greater happiness

Helps you connect with people

Laughter is contagious.  Happy, smiling face shows others you are kind and compassionate.  So bring more laughter into your life and help others around you to laugh more.

Namaste – Cathi

  

Dr. Madan Kataria, a physician from Mumbai, India also known as the Guru of Giggling in 1995, he published an article called Laughter - The Best Medicine.  Laughter Yoga has become an international movement that promotes laughter as a cure for physical, psychological or spiritual ailments.  http://www.newyorker.com/reporting/2010/08/30/100830fa_fact

Qigong Practice to Heal Yourself

Aloha Everyone,

When you practice Qigong, make sure that your body is relaxed.  Begin by relaxing your toe, ankle, and then move up to the lower abdomen and all the way to your shoulders and neck.  Maintain your vertical spine.  It helps to imagine a golden thread pulling your head all the way up to the heaven.

STEP 1:

1. Begin swinging and tapping one hand over the opposite shoulder to loosen up the shoulders
2. Swing your arms side by side by moving your dantien located at the lower abdomen  Make sure that your body is the one that is swinging your arms
3. Bring the swinging movement of your arms higher and imagine the Qi circling your body
4. Now gently rotate your neck to left imagining the Qi circling your neck.  Reverse direction.
5. Rotate your shoulders backward then forward imagining the Qi circling your shoulders
6. Place your hands on your waist thumbs facing forward, make large circle of the waist, reverse direction
7. Place your hands on your knees, circling the knee, reverse direction
8. Gently press your hands on your thighs and slowly move up letting your head come up last

STEP 2:

1. Scan your body beginning with your brain and all your organs.  Silently express your gratitude to your physical body.
2. Imagine physical self expanding.  Imagine that your individual cells are expanding.
3. Imagine that your internal energy is moving outward to the universe.  Continue to maintain your posture, your body relax and with steady inhalation and exhalation
4. Imagine the energy of your body merging with the energy of the Universe.

STEP 3:

1. Bring your hands up, elbows bent, above your head palms facing down, fingers and thumbs do not touch
2. Feel your Qi in your palms.  This is the energy of your body and the energy of the Universe.
3. Visualize this energy as being bright white light
4. Imagine the Qi in your palms warm and getting hotter
5. With steady and even motion, slowly push down your Qi mindful of your 7 Chakras (in Qigong, they are referred to as wheel)
6. Now let the bright white light going into your belly button and imagine the bright light illuminating all your wheels (chakras)
7. Bring your right hand on your Dantien, left hand on the back and circle your body 6 times one direction then reverse direction 6 times
8. Place your hands on your belly button, left hand over right and imagine your entire body filled with bright light

CONCLUSION:

Rub your palms briskly until they become hot.  Then place the hands on the area of your body that needs to be healed.

Qigong and A Healthy You

Aloha Everyone,

In our Kundalini Yoga and Meditation class for seniors, I often incorporate Qigong practices.  Qi is living energy.  All living things have that energy.  Qigong or alternative spelling of Chi Kung has been practiced and their ancient art of self-healing has been taught by masters in China for centuries.  Qigong is the powerful art and science that combines breathing, awareness, gentle, slow and fluid movement in meditation and healing.

In typical qigong practice, you will coordinate the breathing with slow and fluid repetitious movements to calm your mind.  This often includes visualizing the qi or energy going from the crown of your head throughout the entire body.

There are primarily four major classifications of Qigong:

·         Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. .

·         External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment.

·         Sports Qigong (Wu Gong). In sports and martial arts, Qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

·         Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, Qigong leads to self-awareness, tranquility, and harmony with nature. The spiritual aspect of Qigong evolved from Taoism and Buddhism.

BENEFITS OF QIGONG and T’ai Chi

Decreased stress and anxiety

Increased aerobic capacity

Increased energy and stamina

Increased flexibility, balance and agility thus reduce risk of falls in seniors

Increased muscle strength

Improve sleep

Enhance the immune system

Lowers cholesterol levels and blood pressure

Improve joint pain

QIGONG OR T-AI CHI CLASSES

Although you could rent or purchase videos and books or find numerous postings on YouTube, consider seeking guidance from a qualified instructor to gain the full benefits and learn proper techniques. Many community centers offer classes.  To find a class near you, contact local fitness centers, health clubs, hospitals and senior centers. Tai Chi and Qigong instructors do not have to be licensed or attend a standard training program. Therefore be sure to ask about the instructor's training and experience, and get recommendations if you feel more comfortable.

Tai Chi or Qigong instructor can teach you specific positions and how to regulate your breathing. The instructor can also teach you how to practice safely taking notes of your past or present injuries, chronic conditions, or balance or coordination problems.  One normally practices T'ai chi or Qigong with a group in outdoor setting like a park.  This also provides important social aspect and support system especially for seniors.

Enjoy and good health to you all.

Cathi

Life is an Aventure

Namaste Everyone,

Living in a foreign country, one must learn to become flexible and practice patience and having no expectations.  This is incorporated in our daily living.  For example, your daily activities are heavily depended on your support network starring with your driver.  When miss communication occurs, which is often enough, you have the option of getting annoyed and try to set the record straight or regard this as a learning opportunity and just simply let go and move on.

Having small children who are living off the street beg for money by tapping on your car window, how do you react? What should you do? What can you do These are daily encounters which allows me to practice yoga and meditation even as we ride in the comfort of our air-conditioned car. Away from the routine set in Hawaii, we are living everyday as an unique adventure.

In the Pocket Pema Chodron, entry #15 is "A more adventurous way to live" she writes:

"There is a common misunderstanding among all the human beings who has ever been born on the earth that the best way to live is to try to avoid pain and just try to get comfortable.  You can see this even in insects and animals and birds.  All of us are the same.

A much more interesting, kind, adventurous, and joyful approach in life  is to begin to develop our curiosity, not caring whether the object of our inquisitiveness is bitter or sweet.  To lead a life that goes beyond pettiness and prejudice and always wanting to make sure that everything turns out on our own terms, to lead a more passionate, full, and delightful life, then that, we must realize that we can endure a lots of pain and pleasure for the sake of finding out who we are and what this world is, how we tick and how our world ticks, how thing just is."

Sat Nam -- Cathi

Dental Tourism

Namaste Everyone,

As with many Americans, J.J. and I do not have dental insurance.  Therefore just to maintain our oral health by regular visits to dentist -- including twice a year cleaning and examination cost us conservatively $300 per person.

About six months ago, I began developing tooth ache with pains radiating to my jaw, neck, shoulder, and arm and to nose and to the temple on the one side of my head. My return visit to a dental clinic in Kahala on Oahu resulted in taking x-rays, a root canal and a replacement of an existing crown. After all that was said and done, it cost me nearly $5,000.  I was also given an estimate of $4,000 to install a bridge to remedy a small gap I have which occurred when one of my molars were extracted when I was a child.

Metro Dental clinics are located in some of the top shopping malls throughout the Philippines.  Their primary market is business executives and their families.  They offer convenient location, clean, sanitary, safe and professional environment to their patients. 

My personal experience with Metro Dental far exceeded my expectations.  On my first visit, I was greeted by one of the dentists interviewed me as I completed the form with my medical and dental history.  I was then introduced to the doctor who came from another clinic to see me as he is more familiar in taking care of patients that are cancer survivors. The doctor personally cleaned my teeth as he examined them and we discussed in detail what needs to be done and what are some options.

Based on our conversation that my gum bruises and often bleeds whenever hard plastic forms are inserted to take x-rays or to inject Novocaine and work in the back area of my mouth, he decided not to use any Novocaine and proceeded to work.  He replaced discolored fillings of 4 teeth, repaired and replaced one of the missing fillings which was a candidate for a root canal and new crown.  As to the bridge, based on the size of the gap, alignment of my teeth, he suggested to have a mouth guard fitted and customized.

The cost for examinations, cleanings, restoration and repairs of 5 teeth, fluoride treatments, fitting and customized mouth guard plus two crowns for J.J. came out to approximately US $1,500. If you  are coming to this part of the world for vacation, spending a few days to have your dental work done may be a good option.  You can stay in a First Class Hotel, get your dental work done and you might still be able to save money and have fun shopping.  The clinic I went to had three dentists, 3 dental assistants who are all Registered Nurses and a receptionist who is also a trained mid-wife.  To read more about MetroDental, go to www.metrodental.com.ph 

Sat Nam -- Cathi

Music, and Its Benefits

Namaste Everyone,

Prior to taking exams, some students listen to Mozart or other classical period music as they believe it would improve their test scores.  Studies on how music can help your brain and concentration have been administered by professional as well as informal sessions by nurses and care givers who take care of patients from infants to elderly with Alzheimer’s and dementia.

Positive impact from listening to rhythmical music can be both direct and long lasting.  Immediate impacts can range from improved attention, calming effects, relieve stress, improve moods thus help combat depression and insomnia.  Alzheimer’s and dementia patients who have trouble remembering may be able to recall their past as music may help with their lost connection to evoke their memory.

Mental and Emotional Benefits of Music 

Creates a desirable atmosphere in learning
Increases attention span
Improves memory and concentration skills
Inspiration and motivation
Healing
Improves mood
Improves mathematical and reasoning skills
Increases creativity
Heighten emotional intelligence
Brings joy and happiness
Heighten imagination

Physical Benefits of Music

Slows heartbeat
Slows breathing
Slow down blood pressure
Relaxation
Release tension in your body
Changes brain wave states

Happy listening!  

Namaste -- Cathi

Meditation Has Made Me Comfortable With Uncertainty

Namaste Everyone,

Meditation has helped me be comfortable with uncertainty.  I no longer suffer with the fact that we never know what will happen next.  There is no security, no certainty, and no guaranty in life.  Fear used to grip me thinking about my health and that of my love ones. Fear and sometime deep sadness used to keep me awake at night.  Of course there was no resolution as bad things just happen without anyone's fault.  Since learning to meditate on regular basis, I am able to look at the big picture and learn to accept life as it unfolds.  I am much better at navigating small and large challenges of life.  Learning Kundalini Yoga and Meditation also gave me the opportunity to share my knowledge with others who can benefit from them. 

Drop all preconceived notion of what meditation is.  Meditation practice should be approached with open mind and heart and curiosity to learn.  Now is the best time to start your meditation practice.  Don't wait for tomorrow, don't wait until your birthday, no excuses, just start now.  Try to set a definite time to practice meditation.  Meditation requires mental and physical commitment.  The best time to do meditation is in the early morning before you get involved with your daily activities.  Create a meditation space. Set aside a little corner in your room that is devoted to doing meditation.  Clear any clutters, place Zabu or cushion to sit on, have any other meditation tools such as the AUM symbol, calligraphy or painting, a lit candle or whatever else that would put your mind into a meditative mood.  For anyone who is new to meditation and wants to establish a long term practice, my best advice is don’t give up. 

Sat Nam

Cathi

Stay Healthy During the Flu Season

Aloha Everyone,

Have you gotten your flu shot for 2013-2014 flu season?   According to the American Red Cross health news, it is not too late for you to get one as we still have at least 4 - 6 weeks of flu season.  It is recommended that adults 65 years and older should get the flu vaccine every year.  One of the reasons is as you age, your immune system weakens. 

According to the CDC website, "The timing of flu is very unpredictable and can vary from season to season. Flu activity most commonly peaks in the U.S. in January or February. However, seasonal flu activity can begin as early as October and continue to occur as late as May."
The flu vaccine is usually given in the arm via a small needle.  As in any preventive measures, how effective the flu vaccine depends on the person who is being vaccinated such as their age and health and if the flu vaccine matches the flu virus it is designed to protect.

To read about the seasonal influenza (flu) go to
http://www.cdc.gov/flu/about/qa/vaccineeffect.htm#howeffective

Foods that help you when you have the flu.

1. Popsicles - to sooth a sore, swollen and dry throat. Popsicle can also help keep you stay hydrated.

2.  Turkey sandwich - gives you lean protein for body energy

3.  Banana - especially if you have nausea, diarrhea or vomiting

4.  Meal replacement drinks for property nutrients and calories intake

5.  Vegetable juice

6.  Garlic 

7.  Ginger 

8.  Hot Tea

9.  Toast 

10.  Chicken soup

Here are some simple things doctors do to stay healthy
• Wash your hands with soap and water
• Use antiseptic wipes to keep things you touch
• Exercise to strengthen your immune system
• Change your pillow cases often
• Do not share towels
• Rest frequently
• Get 8 - 10 hours of sleep at night

Namaste -- Cathi

Kiss Your Dentist Goodbye - Book By Ellie Phillips DDS

Aloha Everyone,

Kiss Your Dentist Good Bye, is a book by Ellie Phillips DDS and talks about how to keep your mouth healthy through do-it yourself techniques.

Most of us do not like to see our dentists.  It seems every time we see our dentist, new cavities are discovered.  So when I spotted this provocative title in the library, I was more than intrigued.

According to her autobiography, Ellie Phillips, DDS, has 35 years of dental experience, with a special interest in caring for geriatric patients and special needs children and adults. She is a member of the American Dental Association, the New York State Dental Association and the American Academy of Pediatric Dentists. She graduated from Eastman Dental Center, Rochester, NY, with qualifications in pediatric and general dentistry, and an honorary member of the Eastman Academy, University of London, England.

The book teaches us how we can maintain a truly healthy mouth.  It helps empower us what we can do to prevent cavities and gum disease and take care of your oral health in between your dental visits.

To learn more about Dr. Ellie Phillips and her preventive oral care system, go to http://www.drellie.com/

Praise for Kiss Your Dentist Goodbye:

''An excellent, simplified discussion of complex issues you need to understand to achieve optimal oral health.''
--Richard Carmona, MD, MPH, FACS, 17th surgeon general of the United States

''This book, despite its intriguing title, does not denigrate dentists. What it really does is tell readers how best to work with dentists to achieve true preventative care.''
--Milton B. Lederman, PhD, retired director of public affairs, University of Rochester Medical Center; co-author of Co-existing with Cancer

''As a dentist, the title of this book is shocking! But the information in the book is vital to anyone who wants to minimize dental problems, maximize dental health, and enjoy their smile for a lifetime.''
--Corky Willhite, DDS; fellow, American Academy of Cosmetic Dentistry

Namaste -- Cathi

Simplify Your Life

Aloha Everyone,

I am in the midst of a huge task of major spring cleaning.  I thought I was a minimalist as I discard clothes when I purchase replacements.  But I am finding out that I am a sentimentalist.   I have so far 12 cardboard packing boxes which I still need to go through of personal items.  It's challenging as many of these boxes contain letters, cards and drawings from my children, granddaughter, husband, family and friends.  Realistically I know that we cannot keep all the mementos.

So with less than two weeks remaining before my husband and I take a month-long trip,  I like to share with you how to get rid of sentimental items by asking yourself the following 7 questions:

1.  What are three items you have which makes you smile?  In another words, if there is a fire and you have to carry away three items, what would they be?

2.  What are the items which you use everyday or at least every other day?  All of us keep things for "one of these days" whether it is something to wear or something to use.

3.  Photos and more photos and how often do you actually look at your albums?  We purchased a scanner and are now busy scanning them to save them on USB.

4.  How often do you re-read books, watch your collection of DVD and listen to out-dated long playing records and cassettes?  With exception of few books, we donated our collections to the Hawaii Kai Library.  I now read books, listen to music and watch movies on my digital devices.

5.  Does any of your family want your things when you no longer need them? 

6.  Do you have anything of value which can be sold and converted into cash? 

7.  Can you learn to let go without feeling guilty?  Can you let go of holding onto the things that were given by your parents, your family, and your dear friends?  If we keep everything we ever received as gifts, there would simply be not enough room in our home.

Yoga and meditation teaches as to live simple life.  Living simply without being hampered by people, things, expectations and obligations.  Living simply means getting rid of clutter from your body, mind and surroundings.  Living simply means be in the present moment, be mindful and loving all the details of ourselves.  Living simply means having time to enjoy the sunrise, the sunset, the moonrise, the sound of rain, and be grateful of listening to the sound of life. Living simply means to live your life honestly. And finally, living simply means to live your life peacefully. 

“Be content with what you have, rejoice in the way things are.  When you realize there is nothing lacking, the whole world belongs to you.”  Lao Tsu

Namaste -- Cathi

Half Moon Pose - Ardha Chandrasana

Aloha Everyone,

Technique for Half-Moon Pose

• Stand in Tadasana (refer to Tadasana, Moutain Pose, blog entry)
• Using the short side of the yoga block, place it against the wall
• As you inhale, step out your feel approximately 3 – 5 feet, this depends on your height and flexibility
• Turn your left foot just slightly in towards right
• Place your right foot parallel to the wall
• Bend your right knee
• Place your right hand on the block.  Try to see if you can place your palm flat on the block for maximum support
• Using your breath gently straighten your right leg
• Lean onto your right hand and let your weight be supported by your right hand and right foot.  
• Lift your left leg so it is straight, and parallel to the ground. 
• Find your balance then bring your left arm straight
• The back side of your left arm should be touching the wall
• Look up at the left thumb
• Using long steady breath to hold this pose for 5 – 20 seconds
• Release when you are done
• Change side.

Benefits:

• Develops mental and physical balance
• Helps concentration
• Tones the lumber and sacral spine
• Helps relieve backaches
• Aligns shoulders
• Helps relieve sciatica
• Improves circulations in the feet
• Builds self confidence 

Cathi's note:  A wall and yoga block are commonly used as props to do Half-Moon Pose.  This pose is more advanced of balancing poses.  Do not practice this pose if you have eye strain, stress related headaches, diarrhea or varicose vein.  As in doing any of the yoga asanas, do warm up exercises first and take a few moments to find your center.  Your mind and body must be flexible to achieve this pose.  Do not do this pose if you are tired or lack sleep  Always listen to your body.  Do not over strain

Namaste -- Cathi

Drug Chronotherapy

Aloha Everyone,

Drug Chronotherapy is tunes to body's rhythm regarding when to take your daily medications to get maximum effect with the lowest risk of unpleasant side effects.

Michael Smolensky, adjunct professor of biomedical engineering at the University of Texas, Austin, states, "The body doesn’t respond to medications in the same way at different times of the day."  "Some drugs are not as effective or as well tolerated if they're taken at the wrong biological time.  It's not the they're not effective at all, but they're certainly much less effective."

Successful treatment of diseases may depend on the time of day or month that a medicine is taken or surgery performed. Asthma and arthritis pain are examples of conditions now being treated by the clock or calendar.

To read the article by Nissa Simon which appeared in the December 2013 issue of the ARP Bulletin, go to http://www.medicinenet.com/script/main/art.asp?articlekey=551

CAUTION:  Please consult your doctors or pharmacist before changing the timing of your drugs.

Namaste -- Cathi

Eating Nuts Can Help Your Heart

Aloha Everyone,

Researches have proven that if you eat nuts as part of a balanced diet helps your heart

Health benefits about eating nuts as a part of a healthy diet:

• Can lower the LDL, low-density lipoprotein or "bad," cholesterol level in their blood.
• Could reduce your risk of developing blood clots that can cause a heart attack.
• Rich in omega-3 fatty acids can help your heart by preventing dangerous heart rhythms that can lead to heart attacks
• Fiber in nuts helps lower your cholesterol
• Fiber in nuts helps prevent diabetes
• Vitamin E in nuts may help stop the development of plaques in your arteries

Other benefits:

• Nuts are tasty, portable and make great snacks.

• Fiber also makes you feel full so you will eat less
• Dried nuts are inexpensive and readily available.

Caution:

• Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy, you are still consuming a lot of calories.

Go to http://www.mayoclinic.com/health/nuts/HB00085 for articles by Mayo Clinic staff.  This site also provides some nutrition information on common types of nuts

Namaste -- Cathi