Health Benefits of Chile Peppers

Aloha Everyone,

CAUTION: Before you start enjoying chile pepper as a part of your diet, be sure to check with your doctor or nutritionist. Always remember not to overdo.

There are many health benefits of chile peppers.

1.  Chili pepper contains  capsaicin that has  anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. 

2.  Chile pepper also reduces LDL cholesterol levels in people who are obese.

3.  Fresh chile peppers either red and green are rich in vitamin-C.

4.  Chile pepper also contain antioxidants such as vitamin A and flavonoids like ß-carotene, α-carotene, lutein, zea-xanthin, and cryptoxanthin. 

5.  Chilies contain potassium, manganese, iron, and magnesium.

6.  Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1).

Just 100 g provides (in % of recommended daily allowance):

240% of vitamin-C (Ascorbic acid), 

39% of vitamin B-6 (Pyridoxine), 

32% of vitamin A, 

13% of iron,

14% of copper, 

7% of potassium,  

0% of  cholesterol. 

The next time you have a sore throat and reach out for your favorite teas and lozenges, see if they too contain chile pepper.

Finally, if chile starts to burn the palate, drink milk, not water, to cool off.

REFERENCES:
www.webmd.com
www.nutrition-and-you.com/chili-peppers.html

Enjoy!

Namaste -- Cathi

Vinyasa Yoga or Flow Yoga

Namaste Everyone,

I recently took a Flow Yoga class taught by Allison Berlin at the Weber State University in Ogden, Utah. The class was Slow Flow which basically synchronizes movement to the breath. 

This is a type of Yin Yoga, a gentle form of yoga where each pose is held longer. In Allison's Slow Flow yoga class, we probably held for 3 to 5 minutes per pose. The breath is an important component to move from one pose to the next on an inhale or an exhale. In Sanskrit, Vinyasa means "connection" and it is a connection between breath and movement.

Here is what you can do in your home practice. Try not to stop in between poses but continue and flow from one set of movement to the next. Playing slow, meditative music in the background may help with your movements.

1) Cat-Cow 

Begin very slowly at your own pace and eventually go deeper using more powerful breath to feel the connection between your breath and the body.

2) Plank Pose to Downward Dog

Go back and forth with inhalation to Plank Pose and exhalation in Downward Dog.

3) Plank Pose to Cobra back to Plank then to Downward Dog

Now we are introducing one more asana. Be mindful of each movements and each breath. Be sure that you complete one pose, stay at least 6 breaths before moving on.

4) Plank Pose to Cobra, back to Plank to Downward Dog then to High Lunge with right knee forward, back to Downward Dog and then to High Lunge with left knee forward.

These movements are included in sun salutations and you are welcome to do sun salutations as Vinyasa or Flow Yoga. Do each pose slowly hold them at least 6 counts synchronizing with your breath ultimately build up to 3 to 5 minutes per pose. Remember to that you are inhaling and exhaling through your pose. This is a very calm, meditation in motion. There is no set rules or restriction regarding which asana can be done in Vinyasa. Try them out and do them slowly holding each pose longer. You might be able to come up with your own Flow Yoga form.

BENEFITS

Improve the strength and flexibility of joints

Helps you be more mindful and relaxed

Increase energy and stamina

Helps with our physical and emotional balance

Relief from everyday stress

Always remember never to overdo. Listen to your body and enjoy.

Sat Nam -- Cathi

Yoga for Neuropathy

Namaste Everyone,

I recently met a couple whose husband was suffering from neuropathy in his feet. She asked if I know of any yoga exercises that could help alleviate pain in his feet. I am writing this article also for others who are suffering from similar conditions. 

Please remember that yoga is not a substitute for medical care. No exercise will cure your condition, however, studies have proven that there are physical, emotional and mental benefits of yoga which may help the patients better cope with their medical condition. Practicing yoga could improve the quality of life of people with neuropathy.

Physical benefits of yoga include improvement of posture strengthens joints, reduce pain, tone muscles, gives more energy and more flexibility. Yoga also helps with relaxation. Emotional benefit include having peace of mind, feeling joy and compassion to oneself and to others.

Mental benefits are relaxation, awareness of one's body, concentration, a balance in life, help one accept one's condition and accept the impermanence of life.

Neuropathy is a disorder of the neurons in the body. 

PART A: The following yoga asanas can help in strengthening the nerves in the body

Do not attempt these unless you have some experience in doing yoga. Be mindful, do not push, don’t over do. Always listen to your body.

1) Ulthita Trikonasana - Extended Triangle Pose - (refer to the Asana section of this blog)

2) Ultrasana - Camel Pose - helps open the chakras and strengthening nerves 

3) Utkatasana - Chair pose - also helps strengthening nerves (refer to the Asana section)

PART B: The following exercises may be done sitting in a chair:

1) Remove your shoes and socks - soak your feet in warm water for 3 minutes

2) Place your dried feet on the ground, feel the soles of your entire feet

3) Flex your feet, spread your toes and stretch, as if you are pushing out and trying to reach an invisible wall 

4) Slowly come up on your tip toes, find your balance - stay for 3 - 6 full breaths 

5) Go on your heels and lift up your toes - stay for 3 - 6 full breaths

6) Go on your outer sides of feet - stay for 3 - 6 full breaths

7) Go on the inner sides of feet - stay for 3 - 6 full breaths

8) Lift your big toe, next toe and move onto the small toes one at a time (you can do this one foot at a time or do both simultaneously)

9) Bring your left foot onto the thigh of your right leg, hold the ankle with your left hand and hold the toes with your right hand and gently rotate forward 6 times and backward 6 times using full breaths

10) Bring your right foot onto the thigh of your left leg, and hold the ankle with your right hand as you hold the toes with your left hand and gently rotate forward 6 times and backward 6 times using full breaths

11) Lie down, raise your feet on a cushion or on a chair seat, close your eyes and relax for 10 minutes

The entire PART B takes anywhere from 10 - 30 minutes. Start slowly and practice regularly to build your strength and endurance.

Sat Nam -- Cathi

Difficult People Help Us Learn & Grow

Namaste Everyone,

I recall a family of 3 who arrived shortly after we checked in at the RV park in Klamath, OR. The son, who looked like in his early 20's, took their two small non-descript dogs around the park for exercise. The father, probably in his 60's looked angry. Even from a distanc of 20 feet away, by his gait, by his facial expression and his body language showed he was not a happy soul. He also showed his unhappiness by muttering four letter words to announce to the world know that he was displeased.

When J.J. and I finished taking shower, we ran into the father and the son. The father immediately approached us and asked us how we liked the RV park. We replied that we were glad to have found the place for the night before it became dark. He then asked, "What about the price. They are charging $40 a night. That's a nonsense for this XABDA place!!! We replied that we have paid a lot less for more modern, well-maintained places by a lake or river or in the Aspen grove, but RV owners will charge what the market can bear. We added that without nearby competition, it's supply and demand, and for us, we figure it will all averages out. The father added that he is an ex-military and he can stay in a military camp for $6 a night, if he so chooses. J.J. mentioned that one couple we met said that they tried to use Elks Club's facilities whenever they travel. The father grunted to his son, "Hey remember that. Elks Club."  To which, the son replied, "Oh, so that's another thing I should remember for you."

You can see that the father has a problem and the son seemed at a loss as to what he should do to help his father. My retelling the story is to illustrate that one has to accept the situation that is presented to you. It was not the owner of the RV park's fault that this father found the price exorbitant. Perhaps for the owner, it was the right price to charge to stay in business. For the son, it is not his fault that his father expects him to remember details required to navigate their daily life. Perhaps the father, unknown to the son, cannot really remember things.

And for the father, all he said to us may be right. However, it would have been better for him to be happy then to be right. Travel presents us opportunities to meet different people from all walks of life. Some are inspiring, some are kind and welcoming and yes occasionally we meet difficult people. Difficult people are the best teachers and as Pema Chodron tells us, "Difficult people help us learn and grow." (REF: Start Where You Are, Pema Chodron)

Aloha -- 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

Carrot and Apple Salad with Mint Recipe

Aloha Everyone,

One of our family friends provided us with this great carrot and apple salad with mint recipe to serve as a side dish to hot dogs and steak dinner for the 4th July. Thank you Jeanne.  Please enjoy!

Carrot and Apple Salad with Mint

4 apples, (Fuji, Gala, Braeburn) cored and seeded. No need to peel.
4 carrots, cleaned well and shredded
1 6-inch piece of ginger, peeled and shredded
1 cup fresh mint, chopped
1 cup dried cranberries
6 tbsp rice vinegar
2 tbsp peanut oil (I used walnut oil)

In a large bowl mix the vinegar and oil to form a smooth emulsion.

Using a food processor, shred the carrots, apples, and ginger. 

Mix this into the emulsion.

Add the mint and cranberries and toss.

Can be made several hours ahead and stored, covered in the fridge.

Keeps well for a week.

Makes 8 servings. Each cup provides 130 calories, 4g fat (0 sat. fat), 0 mg cholesterol, 26 g 

carbohydrates, 4 g fiber, 24 mg sodium, 214 mg potassium.

Aloha -- Cathi