Health and Wellness
Can petting your pup, doing down dog, and eating fat keep you healthy? Yes they can.
Here are 9 ways to up your body's natural defenses to bolster your immune system and ward off illness this sick season.
1. Your Daily Dose of "Wellness". Staying healthy may be as simple as taking your daily dose of "wellness." At least according to Jenny Helling, the director at the Healing Arts Center at Cavallo Point Lodge at The Lodge at Golden Gate in San Francisco, California. She suggests the center's "Fire-Wellness Shot" which the spa makes fresh for guests. The health-preserving concoction consists of equal parts:
- Freshly juiced Lemon (antiseptic and high in Vitamin C)
- Freshly juiced Ginger (for digestion and improved circulation)
- 6 drops of garlic extract (high in antioxidants and immune-booster)
- 3 drops of oregano extract (antioxidant, antibacterial and antifungal)
Add water if you want to make it an all day sipper.
Combined, the small-dose drink is designed to boost the immune system while infusing a little fire into your step!
2. Stop Stressing About Getting Sick. Stress has been proven to weaken the immune system. Instead of letting life's frustrations take you down and force you into bed rest, take control of your stress level and do something to calm your body and mind. Knit a scarf, go for a stroll, get a massage, take a yoga class, anything to take the edge off.
3. Work Up A Sweat. Cardio and resistance exercise does more than burn off calories , it help circulate your blood, pumping germ-fighting cells through your body and washing away toxins. In fact, 45 minutes of exercise, five days a week has been shown to minimize the amount of sick days by up to 50 percent. But that doesn't mean you have to hit the gym or drop a lot of dough on at-home cardio equipment. Before winter's wrath keeps you inside, take advantage of the clean fall air and take your workouts outside. Take a hike, go for a run, ride a bike, or just play tag with the kids. Just don't overdo it since extended physical activity (like running a marathon) can actually cause too much stress to the body, depleting its resources and weakening your immune system.
4. Stay Alkaline. Sugars, saturated fats, and white breads are all acid-causing foods while fresh fruits and vegetables are naturally alkaline. So what does that matter? A healthy acid/alkaline balance preserves optimum health and well-being, increased immune function and weight loss. Problem is: the average diet tips the scales when it comes to being highly acidic. To up your alkaline, insert a few of these basic alkaline foods into your diet: fruits, vegetables, sea vegetables, grains, miso, tofu, spices, sprouted beans and nuts, and dairy foods.
5. Eat Good Fat. Low-fat diets (fat making up 25-30 percent of your daily calories) help ward off infections. If you want to keep your body in tip-top shape, stay away from any saturated and Trans fatty acids but up your intake of Omega-3 Essential Fatty Acids, proven to have immune-modulating benefits. But don't just grab any omega-3 oil. Studies has shown that omega-3s found in fish oil are slightly more potent than the omega-3 found in plant sources such as flax seed. But regardless of source, they are still effective and good.
6. Down dog. Try yoga postures like Virasana or Child's Pose to calm the mind, Sarvangasana (shoulder stand), Plough, and Sun Salutation to circulate toxins downwards, and Spinal Twist to help twist out the toxins and move them out of your system.
7. Opt for Ayurveda. Mixing ginger with lemon juice and rubbing the combo on your forehead helps relieve sickness-instigated headaches according to Ayurvedic belief. It's all about bringing the body back to balance. If you're a "Kapha" (earth), Vamana Therapy is used to correct imbalance. For Pitta (fire) Verachena (purgation) is most effective. Those of Vata (air) makeup best respond to Basti (enema) to help regulate imbalance.
8. Sleep Through Cold Season. If you want to stay healthy you have to get enough sleep, plain and simple. While you sleep, you body is working hard to regenerate and restore your body, healing from the damage done during the day. Sleeping between 7-9 hours each night helps amp up your white blood cell count-- your body's natural immune system defenders, helping to keep you healthy this sick season.
9. Pet Your Pup. Studies have shown that petting your best friend (from the animal world), be it a dog, cat or even a mouse, can increase your immune system.
(Source: http://planetgreen.discovery.com/food-health/resist-catching-sick-season.html)
Top Green Workout Tips
1. Stay home. There's a reason Jane Fonda made a fortune from those exercise videos: working out at home is easy and convenient. Plenty of routines - like weight training, yoga, or Pilates-require nothing more than a mat and some room to lunge or squat, so it's possible to put together a cardio and strength training combination that you can do while watching Friends before dinner.
2. Get outside. More intense cardio-like running, biking, or jumping rope-works better with a little more space, but why waste the energy required to run a treadmill or stationery bike when the whole world is waiting for you? Lacing up a pair of running shoes and going for a jog is the simplest do-anywhere workout; all you need are the shoes. If you're not a runner, you still have options: hit your local hiking trails, take your two-wheeler out for a spin, or just add a daily walk to your lunch hour.
3. Capture your energy. Don't let all your hard work on the stationery bike go to waste; hook it up to a generator or battery and save it to power household appliances from iPods to televisions and laptops - as Ed does to make toast in the morning on Living with Ed. These kits are simple to install and give you an extra motivational push to make sure you don't skip your daily workout.
4. Join a gym. Gyms use a lot of power, water, energy, and resources to give you an experience that you can get on your own for less. But we know that sometimes there are factors that make it nearly impossible to start your own program-winter blizzards, cramped apartments, and late hours all make working out at home much trickier than hitting the gym on your lunch hour. And we'll admit, using the machines already manufactured at the gym is better than buying your own (especially if you're the type to drift away from a workout routine after just a few months). But try to green your gym experience as much as you can: don't use two towels when one (or zero!) will do, bring a reusable water bottle, and set the treadmill to a higher incline so it uses less energy.
5. Team up. Working out with other people is one of the most effective ways to stick with your plan; keeping each other accountable helps you both get fit faster. Finding a jogging partner or a tennis opponent makes it easier to schedule your workouts (and harder to skip them); even better, sign up for a group race or join a larger team to play soccer, softball, volleyball, or any other sport you love. Bonus: The team will likely have a lot of the equipment already, so you can skip buying your own or share.
6. Get energized. Fuel your body with fresh, organic food, and skip the processed aisles at the store. Go for organic energy bars that don't include ingredients like sugar or artificial colors and flavors, and that are made from fruit, nuts, fiber, protein, and natural (not trans) fats. Before you exercise, fuel yourself with a snack that's high in carbs and low in fat-like pretzels-and drink lots of water. After your session, snack on a combination of carbs and protein to replenish your energy supplies.
7. Change your routine. Finding the time to fit in a dedicated exercise session every day isn't always easy, but replacing sedentary parts of your daily life with activity lets you cross both to-dos off your list at once. Try walking or riding your bike to work (even in the winter) or walking to the supermarket or post office and you'll save gas while getting a workout.
8. Gear up green. If you're going to make working out a regular part of your life, you might need some gear-even go-anywhere workouts (like yoga) are easier with a mat, and a biking routine is impossible without a bike. But you don't have to buy all new products: Check the web or your local sporting goods store (or your closet) for deals on used bikes, weights, and other equipment. Eco-friendly yoga mats, which are made of non-PVC materials, are easy to find, and you might be surprised at how good your workout can be two water-filled jugs, a dining room chair, and an old crate.
9. Dress appropriately. Serious athletes wear all those fancy fabrics for a reason: They help sweat evaporate before it sets on your skin, they keep you cool, and the shoes are cushioned according to your sport. But there are eco-alternatives, too: sneakers made with recycled rubber soles (just be sure to recycle them when you're done), tops and pants that combine soy and organic cotton blends, and coconut shells transformed into breathable fabrics. Look for companies with sustainable business practices, like Patagonia, REI, and Nau, and hit the Planet Green Shop when it's time to gear up.
10. Inspire change. If you've decided that joining the gym is the best way to go (at least for the winter) you can still encourage your local health club to make some green changes: restrict the use of towels, invest in energy-efficient machines, offer recycling bins for water bottles (or, even better, stop selling them altogether), set up the televisions to shut off when the machines aren't in use. Some gyms are even harnessing human power to supply energy and reduce bills. Every little bit helps. Then talk to your workout partner about switching indoor workouts for weekend hikes or bike rides; you'll be able to switch up your routine and get a better workout while making everyone a little greener.
(Source: http://planetgreen.discovery.com/go-green/workouts/workouts-basics.html)
Green Kitchen Essentials
Trying to keep an eco-friendly and healthy kitchen can sometimes be challenging. Of course, there are some people who find the time to shop daily for fresh produce and meats and prepare from-scratch meals each night. But most of us have to pull a meal together with little or no time to spare (and rarely a fridge full of fresh ingredients). Planning ahead and keeping certain pantry items on hand can make all the difference between a speedy home-cooked meal and takeout. By stocking these essential ingredients, you'll avoid supper-time panic and be able to pull together quick meals that are good for you, your family and the environment. Here are my tips on what to stock in a green pantry:
Quinoa, Organic Whole Grains and Rice: Although all grains are staples in a green pantry, quinoa is worth a special mention. It is a complete protein which can substitute for less sustainable proteins, such as red meat. Compared to other grains, quinoa is a richer source of calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc. It's a great addition to endless foods, including stews, curries, salads and pilafs. Other essential grains include bulgur, barley, brown rice and wild rice.
Whole Grain Pasta: Thankfully we've moved past a time when pasta was considered “bad” for us. With so many organic, whole wheat, whole grain and multigrain varieties to choose from, it makes for a multitude of quick and healthy dinner options. For those who cannot tolerate wheat, opt for spelt and other gluten-free pasta varieties.
Organic canned Tomatoes: Organic canned tomatoes are a must in any green pantry. There are so many varieties to choose from (think whole, plum, chopped, diced, pureed, paste and sauce), which can translate into so many speedy and nutrient-packed suppers. I always have a can of San Marzano tomatoes on hand so that I can create one of my favorite dishes, a Spanish chickpea and chorizo soup. An added bonus? Tomatoes are a rich source of lycopene, an antioxidant, which may help prevent cardiovascular disease and cancer.
Organic Lentils and Beans: Beans are a wonderful addition to any diet, especially vegetarian and vegan diets, because they are an excellent source of protein. Adzuki beans in particular have the highest levels of protein and lowest levels of fat of all bean varieties. Beans are a rich source of potassium, fiber, B vitamins, iron, zinc, and manganese. Create a warming red lentil soup, toss chickpeas into a Mediterranean salad with tomatoes and feta or create a hearty chili with adzuki, red kidney and black beans.
Sea Salt, Cracked Black Peppers and Spices: The designer salt, pepper and spice industry has exploded over the last couple of years. And, it's for a good reason! These seasonings just make food taste better. And, with so many spice blends available today (Mexican, Indian, Italian, Mediterranean), it's a cinch to whip up a vast array of spectacular and world cuisine-inspired dishes.
Onions, Garlic and Potatoes: Onions, garlic and potatoes are absolutely essential. They serve as the base for most great recipes including chili's, stews, pastas, soups and even steamed veggies. Potatoes are a wonderful year-round staple that we Canadians are fortunate enough to be able to purchase locally. Varieties to look for at your farmers market include Yukon gold, white, red, mini white and red, purple and fingerling. My go-to potato is the Yukon gold, for its colour, buttery texture and versatility.
Organic Rolled Oats: Rolled oats are wholegrains that will keep you satisfied for long periods of time, making them perfect for a healthy breakfast. Toss homemade granola - one of my favourite breakfasts-or oatmeal with some vanilla yogurt and fresh berries or add oats to your favorite baked goods, including chocolate chip cookies, breads and even pancakes!
Nuts and Seeds: A good source of protein, essential fats, vitamins and minerals, nuts and seeds are a healthy high-energy food option. Keep a few containers in your pantry to add to salads, your morning cereal, baked goods and stir-fries. Choose from almonds, cashews, peanuts, Brazil nuts, walnuts, linseeds, sunflower seeds, flaxseeds, pumpkin seeds or sesame seeds. Although purchasing organic nuts and seeds is ideal, it is certainly not necessary if you are watching your wallet these days. A couple of tips? Buy your nuts and seeds in bulk to reduce cost and store them in your freezer to keep them fresh for longer!
(Source: http://www.greenlivingonline.com/blog/lindsay/green-kitchen-essentials)
Top Green Dinner Party Tips
1. Plan and Invite Wisely. Before you head out to shop for your locally sourced menu, first sit down and make a guest list. Whether you're inviting a big family over for Thanksgiving or a few friends, knowing the number of people coming to your party is the first big step in cutting back on waste. When you have your list set, send on an Evite, or other electronic invitation, online to save the waste paper invitations create. For those of your guests who aren't into email, give them a call.
2. Encourage Your Guests to Travel Green. In the Evite you send out, be sure to indicate clearly how to get to the dinner party via public transportation. Is there a bus nearby? A light rail? If you don't live near extensive transportation, why not encourage guests to carpool to reduce their footprints. For those who do travel green, you can offer fun little rewards or green favors. These may include local honey, seed packets, a bar of fair trade chocolate or even a gift certificate for a cup of sustainable coffee at your favorite local cafe.
3. Decorate With an Eco-Conscious. Instead of buying one time use decorations think about going green. Party store decorations are often paper and plastic and usually only last the night of your party. Look outside in your yard for nature inspired decorations. Why not gather branches, flowers foliage and rocks? You can also head on over to your farmer's market for local flowers. Filling vases with hints of the season like pinecones, lemons or leaves is a great way to add a bit of green to the dinner table. Petroleum free soy candles can help you create a mellow mood.
4. Buy Seasonal and Local Produce. If the farmers' market season is still on when your party shopping happens, this is the ideal spot to buy local food. Local produce is not only good for your health, its good for the Earth too: the shorter distance it travels to get your plate keeps carbon out of the air. To find out what's in season for your party you can check out a seasonal produce calendar. This will help you plan a green menu that celebrates the seasons. When you head out shopping, don't forget your reusable bags and if at all possible, stick to a 100 mile diet.
5. Sip Green Drinks. When you're planning what drinks to serve at your dinner party, try avoid buying those that come in cans and bottles. If you do get drinks in these, be sure to clearly mark a place where guests can recycle. When possible complement your fresh menu with green drinks. Whatever your party mood, green drink options abound. You can make your own sangria and avoid drink packaging altogether. There's also the option of picking up beer from a local brewery, or buying it organic. If wine's your thing, green wines abound, and if when dessert rolls around you want to serve a little pick me up, why not brew some shade-grown coffee?
6. Think About Reducing the Amount of Meat on Your Menu or Go Veg Altogether. Meat production contributes significantly to climate change. One pound of beef alone requires 1860 gallons of water. Cattle and other livestock also produce serious amounts of methane, a gas 20 times more harmful to the Earth than carbon dioxide. Note that you can serve less meat at your party and still do a good green deed. If you decide to serve some meat, check out the Eat Well Guide for information on sustainable meat in your area. If you are inspired to take your party a step further, why not make your menu entirely vegetarian.
7. If You Want Seafood on the Plate, Choose Sustainable. If you're dreaming of serving seafood at your dinner party, go the sustainable route. In buying sustainable seafood, you will avoid contributing to the overfishing devastating global seafood populations. You can check out our basic steps for how to pick out more eco-friendly seafood or visit the Monterey Bay Aquarium's Seafood Watch to navigate your choices.
8. Use the Right Tableware. If you can, avoid the usual paper cups, plates, napkins and plastic utensils. If you are stuck on these for your party, look for unbleached or biodegradable products. If you can forgo these you will save a nice pile of trash from making its way into the landfill. Instead, use dishwasher safe china and glasses you already have around the house. If they don't all match, add more green candles and native plants to match the eclectic sets.
9. Send Your Guests Home With Leftovers. Even if you are a star party planner you are likely to have leftovers. Instead of letting them sit in your fridge, potentially serving them up for the next few meals, why not send some home with your friends. You can lend your friends some of your green tupperware or encourage them to bring their own to fill up after the party.
10. Clean Up Green. Set up bins at your party that clearly mark where guests can recycle, compost and send trash to the landfill. Composting your scraps is great for your garden and easy to do. Next, be sure your dishes are finding their way into an efficient dishwasher; we have a great guide on how to green yours. The basics? Skip the pre-rinse, fill it on up, and lower the heat. If you don't have a dishwasher, be sure to do some eco-friendly hand washing. When it comes to scrubbing your countertops post-party, opt to do it with green cleaning products. They're good for the Earth and your health, too.
(Source: www.greendaily.com/2008/01/22green-tax-guide-make-your-home-energy-efficient-and-save-taxes/)