Daily Motivation

FOCUS ON YOUR FUTURE NOT YOUR PAST

Your future is a big adventure.

Prepare for your future don't live in the past.

Savor your good memories,

use any bad ones as lessons in life.

Carve out a niche for yourself in your imagined future.

Think, feel and see yourself as successful.

To achieve any goal in life, you need to project your end result.

Think of the elation, the satisfaction, the joy you'll feel.

Carry these ecstatic feelings with you every day

and they'll bring your desired goals into view.

Sooner or later, you can win if you think you can.

The cards you are dealt in life

are less important than the way you play them.

Everyday you're offered a new deal and new cards.

Success is in your future if you're willing to work for it.

Healthy Aging

Your body grows and develops according to the genetic instructions acquired from your parents. But research also consistently reminds us of the profound influence of environment on genes and their expression. It is always nature and nurture, never just one or the other. Nature has dealt you a certain hand of genetic cards; it is up to you how to play them.Wherever you are on the continuum of aging, you can live in ways that maximize health and happiness. This means eating an anti-inflammatory diet, getting regular physical activity and adequate rest, and practicing methods of stress reduction. But it also includes the incorporation of supplements into your daily routine. Dietary supplements are not substitutes for the whole foods that contain those nutrients, but they can provide insurance against gaps in your diet

Multivitamins

Start with a daily multivitamin.multimineral supplement. Always do so with a full stomach to avoid indigestion. Note, too, that carotenoids as well as certain vitamins like D and E need fat to be absorbed, so don't take them with a low-fat breakfast. Checklist- As you scan the vitamin aisle for a daily formula, keep in mind that your choice should:

• not contain preformed vitamin A, often indicated as retinol
• give you a mixture of carotenoids (lutein, lycopene, as well as other members of this family of antioxidant pigments)-not just beta-carotene
• provide 50 mg each of most B vitamins, except folic acid (at least 400 mcg) and vitamin B12 (at least 50 mcg)
• not contain much more than 200mg of vitamin C, which is all the human body can use in a day
• provide at least 400 IU of vitamin D (but you'll need to take additional vitamin D to get the recommended daily intake of 1,000 IU)
• not contain iron, unless you are pregnant or have documented iron-deficiency anemia
• contain no more than 200 mcg of selenium, a key antioxidant mineral
• provide some calcium, preferably as calcium citrate (though most women and some men need to take additional calcium to maintain bone health)

Antioxidants

In addition to the antioxidants you get from food (such as fruit, vegetables, tea, and olive oil) and from your multivitamin, consider a few well-researched natural products that provide additional antioxidant support. Coenzyme Q10 (CoQ10) increases oxygen use at the cellular level, improves the function of heart-muscle cells, and boosts the capacity for aerobic exercise. The main problem with it is its bioavailability-how much gets into your system and used. New softgel and emulsified forms are much better than other forms in this respect but still need to be taken with a fat-containing meal. Common recommendations 60mg a day of CoQ10.Grape seed extract helps prevent and treat age-related diseases, including cardiovascular disease, cataracts, and macular degeneration. If you're generally healthy, 100mg a day. Alpha-lipoic acid (with or without acetyl-l-carnitine) decreases insulin resistance while augmenting the body's antioxidant defenses. If you have any degree of metabolic syndrome (low HDL cholesterol, high serum triglycerides, a tendency to gain weight in the abdomen, a tendency toward high blood pressure) or have a personal or family history of obesity or type 2 diabetes, consider taking ALA. Start with 100mg a day; take up to 400mg a day.

Anti-Inflammatory Support

Abnormal inflammation is a common root of many chronic diseases.

Ginger and turmeric can, of course, be added to food but are most effective taken in supplement form. You can take a starting dose of 1 gram a day of ginger (after a meal) and 1 gram of whole extract of turmeric.

Immune Support

Our immune systems weaken as we age, making us more susceptible to infections and cancer and slowing our healing responses. And our immune systems are under constant assault from toxins in the environment, both natural and man-made. It's worth experimenting with natural products that enhance immune function. Astragalus has a long history in Chinese medicine, where it's used to ward off colds and flu. Look for standardized extracts in capsules and take them as the label directs. Immune-enhancing mushrooms include edible species like shiitake, maitake, and oyster mushrooms as well as purely medicinal ones like reishi that are too bitter and woody to be used as food. I believe it's better to take a number of these mushrooms together, because their effects are synergistic. Liquid, powder, and encapsulated forms are available, some providing extracts of seven or more species.

Detoxification

Protection from toxins begins with minimizing your exposure to them, such as by not smoking, drinking purified water, eating lower on the food chain and eating pesticide-free food when possible, not ingesting toxic substances, and not living near hazardous sites like toxic-waste dumps. You also can help support the liver, the organ responsible for processing toxins. Milk Thistle is an herbal remedy with an excellent reputation for protecting and enhancing liver function. Anyone who drinks alcohol heavily, who takes drugs or medications that can harm the liver, who has abnormal liver function for any reason, or who works with solvents or has a history of toxic exposures should take milk thistle. Look for extracts standardized to 70 to 80 percent silymarin, and take two capsules twice a day or as the label directs.

10 Thoughts on Whole Living

1. Allow yourself to experience the first delicious moment of morning. Wake up slowly.
2. Live in tune with your body; there is not single portrait of health
3. Deep renewal comes from resetting your rhythms.
4. Your energy doesn't run out-it gets blocked. Find ways to free your flow.
5. Bodies in motion tend to stay in motion. Keep yours moving.
6. Positive change aligns with your deepest values.
7. With each challenge comes new growth. Engage in rewarding efforts.
8. Share your strengths-and be open to others' gifts.
9. There is no substitute for rest. Get plenty.
10. Surrender your need to control; let yourself be amazed.

When to Quit

If you leave a situation for all the right reasons, you'll find that you gain more than you give up

Quitting Time? We all know perpetual quitters who don't commit to anything: deadbeat parents who quit paying child support, feckless friends who always start projects with gusto only to find some excuse to quit halfway through. We can fall into similar traps, quitting simply out of fear or the belief that we can't hack it. Worse, we may quit because we can't stand to feel stupid while we learn what we need to know to move forward.

These are cases of default quitting. You shortchange your opportunity to bring your gifts to the world while remaining paralyzed in unhealthy situations. Unfortunately, it's not always immediately clear whether you want to quit for worthy, or weak, intentions. If you suspect that you may be itching to abandon a situation or relationship for the wrong reason, examine your approach to the problem. Hire a coach or a therapist to figure out why default quitting is an issue for you. If, on the other hand, you truly feel that quitting may be the right choice for your situation, continue exploring. You might be ready for compassionate quitting, the kind in which you take into consideration all the ramifications of staying the course.

DEFAULT QUITTING

+You quit on a whim, in anger, or as a form of revenge.

+You feel that quitting is the only way to resolve problems.

+You blame others and rely on excuses.

+Quitting is a familiar pattern for you; people you trust call it "running away."

+You tend to abandon positive yet challenging situations in favor of familiar yet deadening ones.

COMPASSIONATE QUITTING

+You quit after self-exploration, not by impulse

+You quit to rescue your self-respect or health

+You feel as if a 1,000-pound gorilla leaves your chest once you make your decision

+You take responsibility for the choices that lead up to the decision without indulging in endless self-blame.

+You consult trusted advisers, not for answers but reflections.

Before you even attempt to think the problem through, ask your body what it feels. The body doesn't lie, although we can be extraordinarily adept at ignoring what it says. Once you have consulted the body, you're ready to consult the mind. We live in an age that promotes self-awareness but fails to show us how to use our self-awareness to arrive at good decisions. Go through the following questions in order and see whether you find enough value to stick with your current situation-or whether, especially as the questions progress, you've reached a point where it's time to break free.

1. Look back to the beginning, when you first started _______. (Fill in the situation, job, activity, or relationship you're considering quitting.) Did you enjoy it? Was it very good? If it was never very good, it'll never be very good. If it was once good, it might be worth working for.
2. Do you ever feel physically unsafe with _______? Is that level of risk worth it? In an intimate relationship, the answer must always be no. But in a job, a sport, or a neighborhood, the answer may be yes. If yes, what are you getting in return? Is it enough?
3. When you think about it, have you already made your decision? Are you already building a life, at least in your mind, that excludes _______?
4. If an omniscient being said it was okay to quit and nothing bad would happen, would you jump for joy? Or would you be sad to leave? Be playful. Suspend your adult self for this question.
5. Do you regularly feel humiliated, shamed, or invisible in regard to _______? Think about whether someone or something in the situation is contributing to your feelings of worthlessness. Can you change this factor, or do you need to move on?
6. Are you able to tell the truth to yourself and others in regard to _______? Do you feel you are being told the truth most of the time? Without truth, there is no connection to self or others.
7. Do you keep waiting for _______ to change? Have you drawn a line in the sand-only to back up and redraw it, and then redraw it again? Of course, the lines we redraw most often are the ones we make for ourselves.
8. Are you still growing and learning in ways that matter to you? If you still feel you're moving toward a future that delights you, that's a very positive sign. If not, it may be time to quit.
9. Are you comparing your current reality to a dream or a fantasy?
10. If you knew you couldn't fail if you quit, what would you do? What's the first thing that comes to mind? Make a list, writing quickly. Fear of failing and fear of getting what we want stops many an option from surfacing.

Take Back Your Time!

Savoring a rich, full life requires a willingness to put those ever-present to-do lists in their place.

1. For one week, keep a daily log of how much time you spend taking care of others' needs. Mark the hours on a calendar and total them up at the end of week. With this new insight, ask yourself the following question: Can I afford to take time from my life to do this? In cases of helping others as an expression of generosity, ask, Is generosity my true motivation, or am I helping out of obligation, or guilt?
2. Revamp your do-to list. Make one long list of everything you need to do, and then, using the following questions, review each item, letting go or delegating as many tasks as you can. *Is this item outdated? Does it still need my attention? If not, eliminate it. *Can someone else do this task? If so, delegate it. *Do I really take care of this item myself? Is it essential that I, and no one else, accomplish this task? If so, keep it on the list. When you're finished, divide your list into an immediate one (no more than 10 items) and the remaining list. Keep only the short list in view!
3. Streamline your e-mail. Sort your inbox alphabetically by sender, then look for ways you can delete unwanted e-mail at its source. *Immediately unsubscribe from any lists that no longer interest you. *Ask co-workers to stop copying you on nonessential news. *Set up your e-mail's filtering system so that it sorts unwanted junk mail directly into the trash. *Create folders for e-mails you need to act on, and those you want to separate and save. Delete the rest.
4. Create a sign that will remind you to spend your precious time on what matters most to your soul. Come up with a fun, inspiring message- Queen for the Day; Self-Care First; Music Matters; Into Nature Now!-and hang it prominently in your work space where you'll see it each day. It will help you keep your perspective.

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Daily Motivation

MAKE CHANGE A POSITIVE PART OF YOUR LIFE

You must avoid breaking when things don't go your way.

You'll always be secure to the degree that you accept change.

True security comes from being able to bend your insecurities.

Recognize and accept that change will inevitably take place.

You'll become secure, not by standing still, but by growing,

moving, and staying energized.

Be secure in the knowledge that you can deal with anything

that happens to you.

Have the courage to bet on your ideas.

Take some calculated risks and act on your dreams.

There is no permanent security on this earth, there is only opportunity.

Week 1: Raise Your Sugar Consciousness

During the first week, your goal is simply to become aware of your relationship to sugar-without changing your diet at all. By scanning ingredients lists and keeping a food diary, you'll discover where the added sugars are hiding in your diet and notice when you succumb to sugar-laden foods.

Search for sugars
Be aware that sugar has many guises-in fact, there are dozens of varieties of added sugar. While it's unlikely you'll remember all of them, you can keep some of the most common in mind (see the Sugar Glossary). Familiar sweeteners like cane sugar, honey, and molasses are easy enough to spot; other common sugars include dextrose, fructose, fruit-juice concentrates, maltose, and sucrose.
High-fructose corn syrup is especially abundant in processed foods-and especially problematic. Its use has directly paralleled the rise in obesity in America. Derived from corn and inexpensive to produce, high-fructose corn syrup is a very concentrated sweetener. Also, because fructose is metabolized through the liver, consuming high-fructose corn syrup strains the liver and has been linked to increased levels of triglycerides and total cholesterol.
In your hunt for sugars, don't search just in expected places; also check breads, cereals, sauces, soups, and yogurts- in short, anything with a label. Nutrition labels don't delineate added sugars-so it's hard to determine how much you're getting. Keep in mind, though, that ingredients are listed in order of quantity, so if any type of sugar is listed in the first few ingredients, the food is most likely high in added sugars.

Start a food diary
For the next three weeks, keep a food diary to track the foods and beverages you consume every day. Beside every meal, snack, or drink, record the time of day and your mood, and keep note of any impulsive eating behaviors and food cravings. For the first week, keep close track of all sugar-containing foods, without trying to cut down at all. Read labels, and don't forget the small servings-the teaspoon of sugar you add to your coffee or the mint you eat after lunch.
After a few days, you may notice a relationship between your eating patterns and your energy level-for example, an afternoon lull in energy followed by an intense craving for chocolate, or a sluggish feeling after eating sugary cereal for breakfast. Knowing your patterns will help you prepare for the weeks ahead.

Sugar Glossary

Are all added sugars the same? Some would argue that the body cannot distinguish between a refined and an unrefined sugar. Others claim important nutrients, necessary for the digestion of the sugar, are lost in the refining process. Either way, a glut of any kind of sugar can cause health complications, so use all sweeteners sparingly. Sugar alcohols, or polyos, occur naturally in plants and are added to foods for sweetness. Compared with sugar, they're less caloric and their health effect on blood sugar is less dramatic; they can, however, cause stomach upset.

More refined sugars: Brown sugar, confectioners' sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, glucose, granulated (table) sugar, high fructose corn syrup, invert sugar, maltodextrin, maltose, malt syrup, polydextrose, sucrose, syrup

Less refined sugars: Agave nectar (sweet cactus nectar), amasake, barley malt, blackstrap molasses, brown-rice syrup, cane juice, date sugar, demerara, fructose, fruit-juice concentrate, honey, lactose, maple syrup, muscovado, raw suagr, sucanat, turbinado sugar

Sugar alcohols: Erythritol, hydrogenated starch hydrolysates (HSH), isomalt, maltitol, mannitol, sorbitol, xylitol

BREAKING THE SUGAR HABIT

Are you attached to sugar?

• Do you have something with refined sugar everyday?
• Do you keep a stash of chocolate or other sugary foods?
• Do you crave sweets cyclically during the month?
• Do you eat sweet foods in excess when you have them?
• Do your sugar cravings compel you to act in impulsive ways, such as driving to the store late at night?
• Do you frequently suffer from lulls in energy in the afternoon?
• Do you eat sweets in when you're stressed or when you're sad?
• Do you often eat sugary foods in place of healthier foods?
• Do you often crave something sweet after eating lunch or dinner?
• Do you often skip breakfast or eat erratically?

If you answer YES to:

1-3 questions: You have a healthy relationship with sugar. Your diet is probably well balanced and full of vital nutrients.

4-6 questions: You enjoy your sugar but seem to manage your intake well. Watch for added sugars, and pay attention to what triggers your cravings.

7-10 questions: You may have an unhealthy attachment to sugar. Pay close attention to your intake of added sugars and carefully monitor your cravings. Chronic sugar indulgence can lead to serious health complications.

Action Plan

6 simple ways to make a difference in your life

1. Find Peace on a Garden Bench
What better place to rest, recoup, and refresh your flagging spirit than a secluded spot in the garden or backyard? Designate a quite outdoor seat just for dreaming-and visit it as frequently as you can this summer.

2. Make Walking a Practice
Sure, you know how to do it, in the left-foot/right-foot sort of way. But if you approach walking mindfully, you can elevate this everyday function to a powerful centering practice for mind/body health.

3. Eat More Flax
It's easy. Mix a single tablespoon of ground flax seeds in a daily meal to help protect against heart disease, atherosclerosis, stroke, and hormone-related cancers, such as breast cancer.

4. Cut the Added Sugar
From pasta sauce and soups to bread and cereals, added sugar is seemingly everywhere. A three-week reduction plan will help curb your cravings, reawaken your taste buds, and set you on a nutritional course to better health-one that celebrates sugar in moderation.

5. Be a Friend
Female companions have more to offer than just a good time (or a good cry). We reap tangible health benefits by connecting with our girl-friends. Make friends a priority, not an "extra", in your life.

6. Transform Your Anger
Don't simmer and seethe-or adopt eye-for-an-eye tactics. Your anger offers a priceless opportunity for self-understanding. Use it as fuel to create a life that reflects your values.

Yougurt-Lime Drink

This is a versatile beverage because you have the choice of making it with just yogurt; adding fruit and blending it just enough to transform the drink into a whipped, frothy, chunky fruit beverage; or adding frozen fruit to create a dessert drink. This drink is festive, yet the coconut milk flavored with cinnamon and cloves gives it a mellow flavor.

Ingredients:
1/3 cup freshly squeezed lime juice

1 cup plain low-fat yogurt

1/3 cup honey2 cups purified water

1 tablespoon pure vanilla extract

1/8 teaspoon ground cloves

1/8 teaspoon ground nutmeg

1/4 ounces canned light coconut milk

1/8 teaspoon ground cinnamon

Instructions:
Mix the ingredients together in a bowl. Chill for 2 hours. Pour into 8-ounce glasses, sprinkle cinnamon on top, and serve.

Tips:

To create a Low-Fat Tropical Shake: Add 2 cups frozen fruit, or 1 cup fresh fruit and 1 cup ice. I recommend papaya or peeled and sliced peaches (about 1/2 papaya or 3 peaches). Use a blender to blend everything together. Garnish with a sprinkling of cinnamon and a straw.

Peach-Yogurt Lime Drink: For a different kind of fruit taste and some festivity, add 1 pitted peach, sliced in half, to the yogurt-lime drink and pulse it in the blender just enough to blend the fruit but maintain some chunks. Pour 1/2 cup into each of 6 cups and serve. The delicate chunks of peach will color the frothy coconut milk with hues of red, pink, and yellow.

**I would substitute cashew milk for the coconut milk**

Daily Motivation

MOST SUCCESSFUL PEOPLE ARE DREAMERS

Your dreams are your visions of where you'll be after the battle,

your prize at the end of your journey to success.

Your goals are the steps you take to finally attain your prize.

Unless you're willing to work hard and establish some discipline in your life,

all of your dreams will be pipe dreams,

little mental fantasy trips that will never materialize.

Make concrete steps toward fulfilling your ultimate dream,

and start with solid objectives called goals,

Your dreams are where you want to go,

your goals are how you get there.

The first indispensable step

to getting the things you want out of life is this:

decide what you want.

Don't be afraid to think big and dare to be great.

Dreamers are not content with mediocrity.

They never dream of going half way.

People with goals succeed because they know where they're goin.

Daily Motivation

SEE THE WORLD LIKE IT IS

The truth is what it is.

It's neither good nor bad.

It's simple reality.

Tailor your concepts to fit reality,

instead of trying to stuff reality into your concepts.

No matter what you believe,

it won't change the facts.

If we all worked on the assumption

that what is accepted as true is really true,

there would be little hope of advancement in the world.

Facts do not cease to exist because they are ignored.

If fifty-million people say a foolish thing, it's still a foolish thing.

Successful people are realistic

and aren't trapped by false appearances.

Stay realistic on the road to success.

Healthy Breakfast Basics

People who eat a healthy breakfast -- one based on whole foods rich in nutrients and fiber, with modest amounts of protein and good fat -- are more energetic and mentally alert than those who eat poorly or not at all. They're also less likely to get diabetes or suffer high blood pressure, strokes, and heart attacks.

Your body needs to periodically recharge to function efficiently. It gets its fuel (glucose) by breaking down carbohydrates in the foods you eat; glucose then enters your bloodstream, circulating and providing your cells with energy. After you've fasted for hours overnight, eating is especially important. "Your blood sugar needs to be at a certain level. If you don't eat breakfast, your body is stuck in a low-energy state," says Eric Rimm, director of the Program in Cardiovascular Epidemiology at the Harvard School of Public Health. "This triggers hunger in your brain, and you seek out food."

Breakfast Pick-Me-Up Recipes

Southwest Egg Scramble
Cumin and salsa help spice up the typical, staid plate of scrambled eggs. To take this dish with you, wrap the eggs in a whole-wheat tortilla, and voila -- you have a breakfast burrito.
Per serving: 400 calories; 20 g protien; 22 g fat; 40 g carb; 8 g fiber.

Ingredients:
2 teaspoons olive oil
1/2 diced orange bell pepper, ribs and seeds removed
1 thinly sliced scallion
1/2 cup frozen corn kernels
1/4 teaspoon ground cumin
Coarse salt
Ground pepper
2 large eggs
2 large egg whites
1/4 cup shredded white cheddar (1 ounce)
1/4 cup fresh prepared salsa
1/2 pitted and diced avacado
2 warmed according to package instructions whole-wheat flour tortillas (6-inch)

Directions: 1. In a medium nonstick skillet, heat 1 teaspoon oil over medium. Add bell pepper and cook until softened, 5 to 7 minutes. Add scallion, corn, and cumin and cook until scallion has wilted, 2 to 3 minutes; season with salt and pepper. Remove to a plate and cover with foil to keep warm. Wipe skillet with a paper towel; reserve skillet. 2. In a large bowl, whisk together eggs and whites, 1/2 teaspoon salt, 1/8 teaspoon pepper, and 2 teaspoons water until well combined. In reserved skillet, heat remaining teaspoon oil over medium. Add egg mixture and cook until bottom is set, 30 seconds. Gently stir with a spatula to bring cooked curds up from the bottom of the pan. Continue to cook, stirring occasionally, until cooked through, about 1 1/2 minutes. Stir in cheese and reserved vegetables. Serve with salsa, avocado, and tortillas.

Power Protein Smoothie
Smoothies offer incredible versatility: You can use whatever's in season. The berries combined with pomegranate juice give this drinkable breakfast an extra antioxidant boost.
Per serving: 300 calories; 12 g protein; 6 g fat; 52 g carb; 6 g fiber.

Ingredients:
2 cups mixed berries, (fresh or frozen)
1 cup silken tofu
1/4 cup pomegranate juice
2 to 3 tablespoons honey
2 tablespoons ground flaxseed
1 teaspoon finely grated peeled ginger

Directions: In a blender, combine berries, tofu, pomegranate juice, 2 tablespoons honey, flaxseed, and ginger. Blend until smooth, 15 to 20 seconds. Adjust the sweetness if neccessary.

Breakfast Bars
Make up a batch of these dense bars ahead of time and have them on hand for a quick, portable breakfast. They will last up to a week at room temperature, or for three months if wrapped individually and frozen.
Per serving: 255 calories; 6 g protein; 12 g fat; 36 g carb; 4 g fiber.

Ingredients:
1 tablespoon walnut oil, plus more for pan
1 1/4 cups spelt flakes
1/2 cup dried cherries
1/4 cup sproated or ground flaxseeds
1/4 cup coarsely chopped pecans
2 tablespoons coarsely chopped pistachios
1/4 teaspoon salt
1/2 cup honey
1/4 cup natural creamy peanut butter
1/2 teaspoon pure vanilla extract

Directions: 1. Preheat oven to 325 degrees Brush an 8-by-8-inch baking dish with oil. Line bottom and two sides with parchment paper, leaving a 2-inch overhang on each side. Brush paper with oil. In a bowl, combine spelt, cherries, flaxseeds, pecans, pistachios, and salt; set aside. 2. In a small saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from sides of pan, 20 to 25 minutes. Cool completely in pan. Using paper overhang, lift bars out of pan. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.

Fatigue Fix: Nutrition

Between sugar-laden cereals and white flour bagels, breakfast too often becomes a nutrient-free zone. But an inadequate breakfast can affect your whole day. Our mitochondria depend on the nutrients in whole, healthy foods -- they burn the carbs, fats, and protein and turn them into energy.

The Fix

Eating a wholesome breakfast that contains some protein is crucial. It helps normalize blood sugar levels and provides your body with the fuel it needs early in the day. Noshing on healthy snacks -- like fruit, nuts, or yogurt, not candy or chips -- throughout the day can also help boost energy levels. Skip processed foods, which tend to contain refined carbohydrates that set your body on an energy roller coaster. Instead, choose whole foods like fruit, vegetables, whole grains, beans, eggs, and lean fish and poultry. Foods that are rich in antioxidants and other phytonutrients, such as berries, green tea, and cocoa, can also boost energy.

Pasta e Fagioli

Description
This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente, keeping it a bit chewy or "toothsome." It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.

Food as Medicine

A substance in onions known as allyl propyl disulfide has been shown to lower blood glucose levels. It probably does this by competing with insulin - which is also a disulfide - to occupy sites on the liver that inactivate insulin production. This means that more free insulin is available in the bloodstream to take glucose into cells, thus lowering blood sugar.

Ingredients
1 cup dried small white beans
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)


Instructions
1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.
2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.
3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.
4. Raise heat to high, add the pasta, and cook until al dente.
5. Season the soup to taste with salt and pepper, garnish with the chopped parsley. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.

Are You Getting Enough Vitamin B6?

Vitamin B6, also called pyridoxine, is a water-soluble nutrient that helps in the production of neurotransmitters, the chemicals that allow brain and nerve cells to communicate with one another. Pyridoxine also ensures that metabolic processes such as fat and protein metabolism run smoothly, and is important for immune system function in older individuals. It can also help address a number of conditions, including nerve compression injuries (like carpal tunnel syndrome), premenstrual syndrome (PMS), and some cases of depression and arthritis. It is often used to treat high homocysteine levels along with folic acid and vitamin B12. Memory loss, diabetes, asthma attacks, attention deficit-hyperactivity disorder (ADHD), kidney stones, lung cancer, acne and atherosclerosis may also be treated and alleviated via vitamin B6 supplementation.
Good food sources of vitamin B6 include brewer's yeast, cereal grains, legumes, vegetables (especially carrots, spinach and peas), potatoes, milk, cheese, eggs, fish and sunflower seeds. Dr. Weil recommends 50 mg as part of a daily B-complex supplement that contains a full spectrum of B vitamins, including thiamine, B12, riboflavin and niacin.

Daily Motivation

YOU MAKE YOUR OWN OPPORTUNITIES

Your destiny isn't a matter of chance, it's a matter of the choices you'll make in the coming year.

Success isn't something you wait for, it's something you must pursue in the months ahead.

Don't wait for extraordinary opportunities to be successful. Seize common occasions and turn them into great ones. Opportunities sometimes come disguised in the form of misfortune, or temporary defeat.

Start where you are. You're at this moment, standing right in the middle of opportunity. If you act on your dreams you can live them.You have a lot to look forward to.

The Flax Facts

First of all, flax tastes fine: mild, pleasant, slighty nutty. Second, it's versatile, easily baked into muffins, sprinkled on yogurt or cereal, even added to soups. Third, it's a bargain, at about $2 to $2.50 a pound. Finally (and most notably), it's very, very good for you-rich in fiber, phytochemicals, and omega-3 fatty acids. About the only complaint one could lodge against flaxseed is that its dark color may mar some light-colored recipes. But with the golden version now available in grocery and health-food stores, even that excuse not to eat flax is flimsy.
Flaxseed comes from the same blue-flowered plant, Linum usitatissimum, that brings us linen fabric and the linseed oil used in woodworking. As one of the richest sources of alpha-linolenic acid (ALA), an essential fatty acid in the omega-3 family, flax benefits and helps protect against artherosclerosis, heart disease, and stroke. It also contains a good balance of soluble and insoluble fiber to help with digestion and cardiovascular health. Additionally, flax is an excellent source of lignans, which are phytoestrogens that may help protect you against hormone-related cancers, such as breast cancer.
You only need a tablespoon of ground flax a day to reap its rewards, so you can take a here-and-there approach. Add it to your oatmeal or morning omlet or slip it into your peanut butter sandwich. Elaine Magee, R.D., author of more than 25 books, including The Flax Cookbook, suggests mixing ground flaxseed into fruit smoothies and dark, wet sauces and stews. You can also sneak flax into many baking recipes, which won't diminish its health benefits. It's not a simple substitute for flour, however, as flax is more oily and has no gluten for elasticity. For every cup of flour, try replacing 1/4 cup with ground flax, suggests Magaee. Of course, you don't even have to be sneaky with flax; it's tasty enough to take a starring role, as in these flax-centric recipes.

Banana-Yogurt Smoothie
2 teaspoons flaxseeds
1 medium banana
1/2 cup low-fat plain yogurt
1-2 teaspoons honey
2/3 cup ice cubes

1. Place the flaxseeds in a blender and puree for 30 seconds until they are coarsely ground.
2. Add the banana, yogurt, honey, and ice cubes and puree until smooth and thick. Serve immediately.

Per serving: 245 calories; 9g protein; 4g fat; 49g carb; 4g fiber

10 Thoughts on Green Living

1. Living in tune with nature is an invitation to live creatively. 2. Extend the life cycle of your stuff. Find a new use for something old. 3. Nourish your soul; eat the freshest, most natural foods you can find. 4. Resolve to use less. 5. The earth is alive-it breathes, grows, evolves. 6. Enjoy an unplugged activity every day. 7. Think of nature as a destination in itself, not something to just drive through. 8. Your home is part of the environment. Keep it pollution-free. 9. Opt for quality over quantity. Value is revealed over the long term. 10. Change doesn't happen with a single action but with a series of small gestures.

Connect

The sound of a warm, familiar voice. The touch of a trusted friend. The soft, springy feel of new earth under your hands. When you're connected, life takes on meaning, purpose, synchronicity. It's the very real sense of things clicking into place, a hum along the wire. A rootedness. Connection isn't linear; it's multidimensional, transcending time and circumstance. Whether it strikes bright and sudden like lightening or illuminates your life with a steady, warm, glow, true connection sustains you, carries you forward-and gives you firm footing in the world.

A Body to Love

Our bodies are concrete, physical. But there’s frequently a distortion between what they are and how we perceive them. When women criticize their bodies, it’s as if they’re talking about something separate from themselves. In my view, this is possible because most of us “live in our head” much of the time, disconnected from the flesh and blood that carries us around every day. When you feel separate from something, you can look upon it as an outsider. And if you’re playing the role of the critic, you don’t have to look far to find the ideal against which to measure yourself: Images of the “perfect body” are everywhere. Whether yesterday’s waifs or today’s sculpted, washboard-abs models, it’s an impossible standard. So how do you forge a healthier relationship with your body? Simply spending more time “in” it helps. For those who don’t exercise, taking daily walks with your attention turned to your body (noticing how it moves, how it feels) can be a great start. For those who do, instead of tuning out with magazines or focusing on burning calories, simply feeling the sensations-your muscles working, your feet hitting the ground-can begin to reconnect you to your body.

Homemade Medicinal Preparations

For minor complaints and for alternatives to such products as insect repellent, it is safe to make your own preparations.

Sage lotion for sunburned skin
Tear a handful of fresh leaves into a bowl, cover with boiling water and infuse for 20 minutes. Strain into a bottle, refrigerate, and apply when needed.


Saint-John's-Wort lotion
The mashed yellow flowers of Saint-John's-Wort mixed with olive oil make a soothing lotion for sunburn or varicose veins.


Peppermint oil for muscular pain
To relieve sore muscles, massage the affected area with peppermint oil. If you use a commercial oil, check that it is suitable for external use.


Basil mosquito repellent
Simply crush basil leaves and rub them onto areas of exposed skin to repel mosquitoes.


Disinfect with feverfew
To disinfect slight wounds and to aid sleep, gather dried or fresh feverfew flowers in cheesecloth bath bags and add to bathwater.


Removing nits from hair
Soak your hair in neat white distilled vinegar, wrap it in a towel for an hour, then comb with a nit comb to remove the creatures before washing your hair again. Finish with another coating of vinegar without rinsing off-this leaves hair glossy and shiny. Combining neat vodka through hair also removes nits.


Combat hair loss
Drink a banana smoothie made from mashed bananas, honey, yogurt, and low-fat milk regularly; this mixture is rich in biotin, which is said to prevent hair loss.

MEDICINAL USES FOR WHITE DISTILLED VINEGAR

Bee stings- To soothe bee stings hold a cotton pad soaked in vinegar on the affected part.


Blocked sinuses- Make a vaporizer by adding a quarter cup of vinegar to steaming water, and inhale the fumes to help clear sinuses.


Burns- Keep a container of vinegar in the fridge, and apply to minor burns to relieve pain.


Sunburn- To soothe sunburn, apply vinegar with a soft pad of cotton.


Dandruff- To rid the scalp of dandruff, use a solution of half a cup of vinegar and two cups of warm water.


Sore throats- To soothe a sore throat, gargle with a glass of water to which to which you have added two tablespoons of vinegar.


Hot toddies- If you don't have a lemon to add to a hot toddy for soothing a cold, use vinegar and honey in hot water.

Dream Rooms

When it comes to bedrooms, we all dream of a restful, luxurious, romantic refuge. A master bedroom and its bathroom are the most intimate rooms in a house, the ones where you most want to relax, indulge your senses, and prepare for -- and let go of -- the day. Thankfully, that goal has become remarkably easy on the conscience.
Virtue and indulgence might initially seem strange bedfellows, but in linens, as in life, first impressions can be deceiving. Sheets that could get by on sheer sumptuousness, for example, may have the added benefit of being organic. In fact, given the increasing demand for all things eco, there's almost no aspect of the archetypal dream bed and bath that doesn't now exist in some natural, organic, or otherwise socially redeeming form. You don't have to change everything all at once; the ideas presented here -- some small, some large -- work individually or collectively. It's your choice. It should, however, be an informed choice, so here are some basics, keeping in mind that there is overlap among these categories.
Natural materials, as the name implies, are nonsynthetic -- they come from plants or animals, like the breathable, long-lasting, skin-friendly natural fibers for bed and bath here.
Organic materials, like organic cotton, are natural materials that have been grown free of synthetic pesticides and fertilizers and are often manufactured without chemicals.
Sustainable materials, like bamboo, are natural materials that regenerate at healthy rates, preventing resource depletion.
Socially responsible products and companies, if not always eco-fabulous, earn merit by reviving handicraft traditions, treating people well, and giving back to the community. In the bedroom, organic and natural bedding lends itself to a layering of colors and textures, like a striped linen blanket and an organic-cotton jacquard-weave blanket against smooth, white linen. A subtle mix of complementary colors -- the green tones inspired by spring -- gives depth to the room. The layering of subdued greens and blues starts with the carpet and connects the blue-gray trim of the bed skirt and the headboard with the tans and beige of the bed skirt, the duvet cover, and the chair. Green-gray walls and a natural-wallpaper "collage" tie it all together, while sheer curtains add softness and privacy. It's a combination of beauty, comfort, and consciousness --perfect for your body and soul.

Bathroom

If the bedroom is a sacred space in which to retreat and renew, the bathroom is its inner sanctum. And although getting clean may sound about as utilitarian as you can get, bathing also happens to be one of the best (and easiest) things you can do for your psyche -- especially given beautiful, natural surroundings, including a Belgian linen nightgown (hanging), a porcelain oyster-shell soap dish, a hand-knotted cotton towel, a functionally elegant wooden table, an organic-cotton bath rug, and a Belgian linen robe.

Furnishings

Furniture It's becoming easier all the time to find stylish sources for greener furnishings. Q Collection, for instance, a manufacturer of eco-friendly decor, was founded on the principle that serious design need not compromise the environment -- and vice versa. The company uses sustainably grown woods, natural fibers, and recycled glass to produce everything from the club chair at left to accent pillows and lamps.
Lighting One of the fastest ways to make your bedroom more environmentally friendly (and to reduce your electricity bill) is to install super-efficient bulbs wherever possible. Long-lasting compact fluorescent bulbs are now easy-to-find replacements for almost any standard incandescent bulb. For your favorite reading lamp, try a full-spectrum compact fluorescent, which mimics natural sunlight.

Fabrics

Silk, unwound from silkworm cocoons, is one of the world's strongest natural protein fibers. And it's one of the oldest textile fibers, long revered for its rich hand and luster. For function and form in the bedroom, whether in a comforter or adorning a reading pillow, silk is hard to beat. It's beautiful, durable, a top-notch temperature regulator, and soft as, well, silk.
Organic Cotton is an any-season favorite for bedding, though its light and cool qualities have special appeal in warm weather. In fact, more and more consumers are choosing ultra-breathable all-cotton bedding over standard cotton-synthetic blends because it's more comfortable. Make that cotton organic, and you'll rest, sleep, and breathe easier.
LinenNo wonder "linens" were once the ubiquitous bedding of choice. Linen's hollow-core flax fibers both insulate and wick away moisture, providing all-season comfort, and its smooth, buttery feel only gets better with use. Sleep on linen sheets and pillowcases or read and relax with a linen throw -- it's one of the nicest in-the-bedroom fabrics you'll find.
CashmereAccording to devotees, nothing is better to cuddle up with than this "specialty wool." Traditionally gleaned from the silky-soft undercoat of goats living in the high Asian plateaus of China, Mongolia, and Tibet, cashmere is one of the world's warmest natural fibers, but its high-moisture content allows insulation levels to change with relative humidity. In other words, a cashmere throw might be the perfect reading-chair fixture.
Wool's superior wicking and insulating abilities -- the latter due to an abundance of tiny air pockets that get trapped in its crimped fibers -- prevent over- and under-heating all year round. That's why wool historically has been used in both desert and arctic climates. And a wool blanket or comforter is a long-term investment -- the fiber's elasticity and resilience will buy you years of use.

10 Thoughts on Whole Living

1. Inspiration can't be rushed. Learn to linger
2. Love for the earth begins with a sense of wild 
3. The spiritual and physical cannot be separated; you need one to experience the other 
4. Never underestimate the power of pen and paper
5. Alignment comes naturally. Balance cannot be achieved by force
6. Exercise is more than a series of poses: it's an approach to life and to the world around you
7. Let your breath bring you back down to earth
8. Fun is not an occasion-it's a way to live your life
9. True relaxation is productive; it helps keep you whole
10. Admit to yourself what you don't know, and you begin to evolve

Process of Change and Transition Into Clarity

Forget knowing-The very nature of a transition is not knowing, you'll need to become comfortable there. By admitting that something's broken and, for the moment, you have no idea what to do about it, you softly open the door to what wants to come next. Gratefully acknowledge "I don't know" as a mood of ripe possibility, the mood of learning-it's evaluation in action.

Find your center-Centering yourself during periods of change can be difficult, but it's essential; you'll be calmer, more resourceful, more open to learning, and better able to recognize and choose between opportunities. Notice what gives you a feeling of stability in your body.

Tune in to Guidance-Times of transition require a "listening practice." What should you listen to? Intuition, the parts of yourself that you may routinely ignore, the still small voice inside, your deepest values. All that matters is that you set aside time, without distraction, and earnestly create space for the next step to reveal itself.

Do Your Homework-When something calls you, don't rush into action. Ground your next step with facts-committing to benchmarks by which to judge your progress will create momentum; you'll start moving forward with a sense of grounding, responsibility, and growing clarity.  

Discovery

When you are adrift from your core, the space between your surface and your depth fills up with anxiety.Perhaps your inner self has been throwing you clues for years, and you've been too busy to get the hint. Maybe who you really are and how you perceive and present yourself are miles apart. Discovery is about finding resources, hidden strengths, and treasures. Labeling, on the other hand, suggests that you find something outside yourself and apply it. Labels can conceal. Discovery reveals. Try to suspend any preconceived notions you may have about yourself, and be willing to experience a few "wow" moments: Wow, I can see how much I value reliability. Wow, I need much more freedom than I'm getting. Think outside your box. Exercise your past. Laugh at yourself, and admit to a few bad choices. Above all, think highly of yourself.