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Category: Magazine Articles - Organic Lifestyle Magazine Category: Magazine Articles - Organic Lifestyle Magazine

Raw Pumpkin Pie Recipe

  • 2 cups  pecans – soak 2 cups of pecans overnight. Rinse, then dehydrate until crunchy (usually overnight)
  • 1 and ½ cup  dates – soak dates for 20 minutes
  • 2 cups  pumpkin meat – scrape out pumpkin meat (no peel) and remove seeds
  • ½  cup  coconut oil
  • ¾ cup  meat scraped from a young coconut
  • 1 tsp  cinnamon
  • 1 tsp  fresh grated gingerroot
  • ½  tsp  cloves
  • ½  tsp  nutmeg
  • ½  tsp  allspice
  • 1/3   cup  water from a young coconut

Combine pecans and ½ cup dates in a food processor and mix until uniform. Press mixture into pie pan to form crust.
Combine all remaining ingredients in a food processor and puree. Spoon into crust and serve.




High Fructose Corn Syrup, A Not So Sweet Surprise

Though the commercial said “It’s OK in moderation,” most Americans do NOT ingest a moderate amount of high fructose corn syrup. This sweetener is used in so many refined products, it’s actually difficult to find processed foods that don’t contain it. Take a look at breads, sauces, hot dogs, candy, crackers, frozen dinners, pizza, juice, and soda to see how prevalent it is. It is often listed as one of the first ingredients (remember ingredients are listed by highest content). Because high fructose corn syrup is easy to transport and inexpensive compared to refined sugar, (thanks to federal subsidies and tariffs on imported sugar), high fructose corn syrup is the sweetener used in more than 40% of sweetened foods and beverages and nearly 100% of the time in the non-diet soft drinks sold in the United States. If you eat processed foods, you definitely consume more than a moderate amount of high fructose corn syrup.

OLM gives you the rest of the story on high fructose corn syrup…

High Fructose Corn Syrup Is Not Just Fructose

evil high fructose corn syrupHigh fructose corn syrup is made by treating corn (typically genetically modified corn) with a variety of enzymes (many of which are also genetically modified) to first extract the sugar glucose and then convert some of it into fructose (fructose is sweeter than glucose). The end result is approximately 55% fructose and 45% glucose.

High Fructose Corn Syrup Is Not Natural

In April 2008, the FDA declared that any product containing high fructose corn syrup could not be considered ‘natural’ and should not be labeled as such, because high fructose corn syrup is manufactured using a synthetic fixing agent. Under pressure from lobbyists hired by the Corn Refiners Association, the FDA quickly changed its mind. Now the FDA says that if the synthetic agent – called glutaraldehyde – does not come into contact with the high-dextrose corn starch, it can be considered natural. But there is nothing natural about high fructose corn syrup. It’s made in vats of murky fermenting liquid with fungus and genetically modified organisms, all of which are changed through the use of chemicals. There are a lot of products that are called “natural” though they are far from it, but high fructose corn syrup may be the biggest imposter of all these “natural” foods.

Fructose Makes You Fat

There has been a rapid increase in obesity following the introduction and increase of high fructose corn syrup into the American diet. Excess fructose (and it doesn’t take much to be excessive) is converted into unhealthy fat.

High fructose corn syrup short-circuits the glycolytic pathway for glucose and does not stimulate insulin secretion. Insulin controls a hormone called leptin, which signals the brain to tell your body it’s full. Since fructose doesn’t stimulate glucose levels and insulin release, there’s no increase in leptin levels and no feeling of satiety. Also, fructose does not affect ghrelin, a hunger inducing hormone, which is normally suppressed with food.

Natural fructose from fruit is attached to fiber and is ingested in considerably smaller amounts, which cause the sugar to be released slowly into the body while the fiber makes you feel full.

High Fructose Corn Syrup Is Linked to Diabetes, High Cholesterol, and Heart Disease

In natural sugars, fructose is bound to other sugars. High fructose corn syrup contains unbound fructose, often in large amounts. Unlike glucose, which can be metabolized by every cell in the body, fructose can be metabolized only by the liver. When too much fructose enters the liver at one time, the liver can’t process it as a sugar; it converts it into cholesterol and triglycerides, which are in turn dumped into the bloodstream. The more fat and cholesterol your blood has to transport, the higher your blood pressure needs to be to get the job done. (Imagine a pump that has to move thicker liquid.) High levels of LDL cholesterol and triglycerides increase the risk of heart disease and stroke. High triglyceride levels also cause our body’s cells to become insulin resistant. If enough cells are insulin resistant, diabetes will result.

Free fructose is also linked to blood clots, interference with the heart’s use of key minerals, functions of white blood cells, and high levels of uric acid. 

If you want to lose weight, lower your LDL cholesterol, lower you triglycerides, decrease your risk factors, treat, or reverse diabetes or heart disease, eliminating high fructose corn syrup from your diet is imperative – the first action you should take.

The Digestion of High Fructose Corn Syrup Is Hard On the Body

Acidic “foods”, which are void of nutrition, wreak havoc on the body. To compensate, the body will pull calcium and other minerals from our bones, teeth, and organs to keep our blood slightly alkaline. Enzymes must be produced to metabolize high fructose corn syrup and micro-nutrients must be utilized. High fructose corn syrup causes mineral imbalances and deficiencies, which can cause a host of other diseases and health problems.

High Fructose Corn Syrup Can Alter Magnesium Balance Leading to an Increased Risk of Osteoporosis

High Fructose Corn Syrup inhibits copper metabolism leading to both a deficiency of copper and copper toxicity (if you can’t metabolize the copper, it becomes toxic to your body), which can cause increased bone fragility, anemia, ischemic heart disease, defective connective tissue formation, gray hair, hair loss, and much more.

High Fructose Corn Syrup Accelerates Aging

Any food that is difficult to metabolize (foods void of nutrients or low in nutrients, acidic foods, foods low in enzymes, etc.) depletes the body’s store of minerals, vitamins, and enzymes causing every other body system to function improperly, accelerating aging in every way.

High Fructose Corn Syrup Is Bad for the Environment

Corn is generally grown as a monoculture crop (one crop planted over a large area with no diversity and usually without crop rotation). This maximizes yields, but at a price. Soil nutrients are depleted so farmers compensate with fertilizer and pesticides. Topsoil is weakened. Demand for corn is increasing due to the manufacture of high fructose corn syrup and corn-based ethanol. Corn is being planted world-wide at the expense of sustainable food crops in third world countries. Farmers throughout the world, who once produced a variety of food to feed their populations, are now growing one crop to ship to America–genetically modified corn.




Living an Organic Lifestyle – Letter From the Editor

I don’t live a perfect organic lifestyle. I don’t always eat exactly what I should. I miss workouts. Sometimes I drink alcohol, though I don’t believe even one glass of red wine is good for me. But I am careful with my health. I never get sick. Not at all. I don’t have allergies. And while I’m not in perfect condition, I do balance out my poor health choices with good ones. 

A lot of people get so focused on one thing, they get stuck and miss the big picture. Even health care practitioners are guilty of this. One feels that the most important thing is to make sure your body is slightly alkaline. Another says that if you cut out all of the refined sugar in your diet all of your health problems will be solved. Yet another is only concerned with essential fatty acids. This isn’t a balanced outlook on health. 

On the other hand, you could get radical. You could move out of the toxic box we all call home and build an eco-friendly toxin free house in the country. You could breathe clean air and (if you’re lucky) drink clean water. You could avoid all plastics, synthetics, chemicals, and fragrances. You could grow all of your own food. 

Or you can do your best to live a balanced lifestyle, learn the truth about health, and be healthier than anyone you know. 

You can rid your body of allergies, disease, aches and pains, and most other ailments. You can clear your head. You can increase your energy. You could learn how to eat perfectly and try each day to meet that goal. You could be balanced. Even if you aren’t perfect, you could achieve a level of health our modern medical profession thinks to be impossible. 

OLM may appear to be a radical magazine to some, but it’s not. Although I believe in everything OLM says about health, as I said, I don’t live a perfect organic lifestyle. I don’t know how far I will take it, but I make healthier choices each day. I am healthy, happy, and full of energy.

What are your goals? Do you want to improve the quality of your life? Do you want to live to be 100 or more without aches, pains, or disease? It’s possible—challenging in today’s modern society, but it can be done.    

A diet consisting of 80% raw fresh fruits and vegetables (or more) may seem unusual, but it’s really just a basic foundation for health. Making sure your diet is alkaline, rich in the right balance of essential fatty acids, and low in toxins is much easier when you focus on raw, fresh, organic produce.

You have to find what works for and your lifestyle. Learn everything you can, radical or not. Knowledge is power, and your health will always be your responsibility—no one else’s. 

I can promise you that each step you take on the path to an organic lifestyle will improve your health. Identify your goals. Incorporate what you can. But above all, find your balance.

 

 

Sincerely,

 

Michael Edwards

Signature

Editor in Chief

 




Ask OLM

Recovering Alcoholic

I am a recovering alcoholic (been sober for 3 years and 5 months now). Lately I am craving alcohol, a lot. I wonder if I might be deficient in a nutrient or if this is an emotional issue, though I am not sure what. My life has really been pretty decent lately.

RYAN HARRISON ANSWERS: Addictions of any kind are a very tricky matter, as anyone recovering from one will tell you. There are all kinds of angles to consider: every addiction has several aspects in play including physical, psychological, social, and cultural. To successfully overcome an addiction, each aspect needs to be addressed and healed. That you have been sober for 3+ years is wonderful news and a testament that you have done some good healing work – well done!

And yet, as you notice, cravings can certainly come back to dog your steps. There can be different reasons for this, chief among them psychological and biochemical.

In the former, a personality that has utilized alcohol in the past to soothe mental or emotional upset may certainly have established unhealthy psychological responses, sort of like mental “muscle memory”. The unpleasant emotional stimulus arises and the emotional body responds as it had learned in the past by craving the substance once used to numb it. For such unhealthy psychological processes, I highly recommend the use of energy psychology, especially Emotional Freedom Techniques (EFT). EFT is a remarkably simple-yet-effective ancillary therapy based on the energy system utilized in acupressure and acupuncture. It is especially powerful when applied to psychological and emotional disturbances, including addictions and cravings. I can’t recommend it highly enough, though I strongly suggest working with a qualified EFT Practitioner. While the technique is relatively easy to learn and apply, the help of a skilled practitioner will multiply your odds for success.

On the biochemical side of the craving/addiction coin, you should know that people with alcoholism tend to have a blood-sugar imbalance and candidiasis (an overgrowth of Candida albicans, an “unfriendly” bacteria naturally found in the intestines). These two conditions actually increase alcoholic cravings, so working to improve them should be top priority. Where blood sugar is related, you should move from fast-burning, simple carbohydrates to the longer-burning, complex kind. Decrease your consumption of simple sugars and stay away from anything with high fructose corn syrup. Drink plenty of purified water, and get adequate daily exercise. Consume a variety of organic, fresh fruits and vegetables, whole grains, beans, nuts, and seeds. This will help your body bring itself back into balance and raise your overall level of energy. Additionally, taking 200 mcg of chromium two to three times daily can help reduce sugar and possibly alcohol cravings. Taking 500-1,000 mg of encapsulated cinnamon also helps level out blood sugar, especially if taken before each meal.

If candidiasis is suspected, a detoxification program is in order. Not surprisingly, when people undertake a thorough detoxification, addictions and cravings of all sorts drop away with relative ease as the body “remembers” what it really wants as far as food/fuel and stops craving the junk foods that have been sustaining (or poisoning) it for so long.

It takes some willpower to fight and beat candidiasis, but it can be done. My suggestions include finding an all-natural fiber supplement that provides at least 12-24 g of fiber daily. A high-potency, whole food-derived multivitamin/mineral supplement will supply your body with the combination of vitamins and minerals it needs to detoxify. Taking 250-500 mg of milk thistle three times daily helps the liver detoxify and rejuvenate itself. And a good B-vitamin complex is recommended, as well, as the body requires many of the B-vitamins for detoxification. Also, perhaps second in importance to the fiber, be sure you take a high-potency, multi-strain, enteric coated probiotic to help repopulate your intestines with “friendly” bacteria, tipping the scales back in their favor.

Finally, it bears mentioning that there may certainly be a neurochemical component to your addiction and addictive cravings. Research has suggested that much addictive behavior is actually regulated by the dopamine-serotonin relationship in the brain. In general, too much dopamine accentuates cravings; serotonin, on the other hand, signals the brain to stop producing dopamine, and produces a feeling of satiety. So, taking 100 mg of 5-HTP (a serotonin precursor) three times daily on an empty stomach may help reduce cravings from a neurotransmitter perspective.

Detox

I want to do a detox, but I have mercury fillings in my teeth. I can’t afford to get them out yet. Should I wait to do the detox, or should I make an adjustment because of the mercury in my mouth?

Danny

DR. SHILLINGTON ANSWERS: This is a good question and I’ve been asked it many times in the past. It is best to do a complete total body cleanse NOW rather than waiting until after the mercury is removed. Usually, teeth with mercury fillings in them leach this toxic heavy metal into one’s system slowly over the years and the accumulated build-up in the brain and other organs is what eventually gets one into a state of ill health. A complete detox (done correctly) removes massive amounts of toxins, including these heavy metals within a 28 day time frame, giving instant relief from the toxicity. One can then plan out the removal of the mercury fillings over the next several months. After this has been completed, another full detox is in order to clean up any residues along with the Novocain used in the procedure.

Yours in Knowledge, Health, and Freedom,

Doc

Raw Sweeteners

What are your favorite sweeteners? I make a lot of raw food dishes for a reluctant family with a sweet tooth.
Kind Regards,

Amy

RAW CHEF DAN ANSWERS: I use a lot of sweeteners depending on what dish it is and who it is for. Many times when I am making food for an event or by contract there are already considerations like Veganism, kosher, non agave eaters…

Stevia is always an acceptable sweetener for everyone from diabetics to vegans; however, I find its flavor to be thin, almost like a saccharine. It is very sweet but has very little flavor and I find myself adding more salt to a dish to bring out the sweetness. Also, different brands and the form it comes in can vary greatly. A raw stevia powder is available and although sweet it can have a very unpleasant bitter aftertaste especially if it is a green powder. Some of the liquid (tinctures) can also have a bit of a bitter overtone. In my experience, Wisdom Of The Ancients Steviaclear Extract and NOW Stevia Glycerite are good brands that taste great. Stevia is very concentrated and a little goes a long way. So if I need my product to be on the dryer side, stevia is the obvious choice. Other sweeteners like honey or agave can add too much liquid to a recipe where it is not wanted. Stevia is also very low on the glycemic index and often recommended to diabetics.

Raw honey is one of my favorites. Honey does come in many flavors determined by what flowers are feed to the bees so trying and using different honeys can produce different results. Honey has a strong taste and its flavor needs to be considered and incorporated into the recipe. Raw honey also harbors a considerable amount of amylase, the enzyme that digests starch. The only other raw that contains any measurable amount of amylase is raw miso. Raw honey is good to use in any recipe that has grains or other starchy foods. Though most starch found in raw foods is already sweet like carrots, beets, corn… the amylase can help break down the starch into sugar. Many vegans do not want to use honey due to the past misconception that it is an animal product. It was thought that bees actually ingest the flower nectar then regurgitate it once they return to the nest. That did not set well with the vegans. However in the early 1990s, using more powerful microscopes and further investigating, it was discovered that honey bees actually have an external pouch much like a kangaroo where the nectar is stored for transport and does not ever enter the bee’s innards. So as Yoda would say, “Vegan honey truly is!”

Agave is also very popular in raw foods and has a full yet fairly neutral flavor. It can be used in desserts or in savory dishes like curry sauces, dressing’s pate… there are light and dark agaves, blue agave, and “truly raw” agaves. You would have to research a little to decide which is best for you. I use agave in my raw restaurant as it works for all recipes and is accepted by vegans, though there are some raw foodies who won’t order anything with agave in it.

There are other sweeteners out there that I do not or at least have not used, like yacon which is really healthy. It tastes sweet, but the human body does not recognize it as a sugar. Therefore it has none of the biological effects of sugar. Though one of the best raw foods out there, I do not use it in the restaurant simply because of its high price and the fact it requires a large quantity to achieve any noticeable sweetness. It is good for home use, but not so great for a restaurant.

There are also beet sugars, barley malts and a few others. I do not know too much about them.

In many cases I just use fresh or dried foods to sweeten. For desserts I use mostly fruits and add agave, honey or stevia only if needed. Dried fruits also work great for thickening sauces while adding sweetness, like in a curry sauce of salad dressing. Red and yellow bell peppers are sweet and work great for dressings, sauces and gravies. Carrots and or beets can also add sweetness if you use them. In conclusion I try to use sweet food as much as possible then add dedicated sweeteners if the dish needs more.

Cashews Raw?

Are cashews a raw food? I heard they have to be heated up to be opened. I also heard that almonds are no longer raw (read that in last months issue).

Meghan

RAW CHEF DAN ANSWERS: Ah, the old cashew question. The simple answer to that is if the cashews in question are any less than $18 a pound they most likely are not raw. The word cashew refers to a tree, its fruit, and the popular, edible nut it produces. The nut comes from the bottom of the cashew apple.. The apple is a delicacy in Brazil, where the fruit originated but it is not eaten in large quantities in many other places. Cashews are now consumed heavily world-wide but they are especially popular in Asian cooking where they are a common ingredient in Thai cuisine. Reference:mahalo.com.

There is a toxic resin inside the shell layer. If the shell is not opened properly, the resin will get on the cashew nut, making it inedible. Most companies steam the shell open at a high temperature thus cooking the cashew nut inside. A certain nut producer in Indonesia uses a special technique with specially-designed tools (without using any heat at all) to open the shell cleanly every time without ever exposing the cashew nut to the resin. The raw cashews are much sweeter, tastier, and nutritious than their cooked counterparts.

Many people avoid cashew nuts because of their high fat content, though they are lower in total fat than almonds, peanuts, pecans, and walnuts. Cashews provide essential fatty acids, B vitamins, fiber, protein, carbohydrate potassium, iron, and zinc. Like other nuts, cashews have a small percentage of saturated fat; however, eaten in small quantities cashews are a highly nutritious food. Reference: living-foods.com
In the raw community raw cashews are sold under the labeling of “really raw” cashews.

As for almonds – yes, sadly enough, a law was passed and enforced last September that all almonds in the U.S., Mexico and Canada have to be pasteurized before public distribution and sale. We fought long and hard to crush the bill, but the powers that be have more money and more lobbyists than the raw foodies. And they (FDA and the Codex Alimentarius Commition) are not going to stop at almonds either so brace yourself. Pasteurized leafy greens, sterilized fruits and cocoa will be restricted as a “controlled substance” by the FDA. Its coming folks, so hold on!
Raw almonds can still be purchased as an import through the good folks at Living Tree, Better Than Roasted or from my friend Seth Leaf at Living Nuts. Glaser Organic Farms have also just put on the market a “raw” almond butter that look really great.

In conclusion if you want your nuts truly raw, your best bet is to buy from a raw conscious shop like my friends at Live Live in NYC that takes the time to research products for their purity and integrity. They have done all the work and we get to do all the eating!

Blender

What blender do you recommend? I am about to start a raw foods diet and I want to know what blender will work best. I am looking to spend not over $100, but if I really need to I suppose I could spend more. Thanks!

RAW CHEF DAN ANSWERS: No blender under $100 is worth having. Get the Jack LaLanne Power Blender if the Vita-Mix is out of your budget.

Overweight

I always seem to gravitate to 20 pounds overweight. I really eat pretty well and follow most of the guidelines OLM recommends. Is it possible my body just prefers to be at this weight, and is 20 pounds serious? I am 5’11”.

RAYMOND FRANCIS ANSWERS: Twenty pounds overweight is a serious matter since we can already measure biochemical abnormalities in people who are five pounds overweight. Twenty pounds is sufficient to be producing excess estrogen, a flood of free radicals and other health-damaging chemicals. This accelerates aging and increases the risk of all diseases and disability.

I have found that when people go on good diets and still can’t lose weight, they may be looking at a toxicity problem. There are two causes of overweight disease: deficiency and toxicity. You are obviously still lacking key nutrients and/or still exposed to environmental toxins that are causing the disease.

Trans Fats

Raymond Francis, In your book, Never Be

Sick Again, you mention that store bought cooking oils have trans-fatty acids. But lately I’ve seen so much more attention paid to whether or not something has Trans fats, they’re being eliminated it seems. Are there still trans fats in typical cooking oils?

Allen

RAYMOND FRANCIS ANSWERS: A. Trans fats are still very much with us, but they are slowly being reduced. However, even if all trans fats were removed, this still does not solve the problem that most Americans eat the wrong fats. Americans still consume huge amounts of highly toxic oils such as soy, peanut, canola, sunflower, safflower and corn oils. These contain too many omega 6 fatty acids and the excess of omega 6s in our diet is causing an enormous epidemic of chronic inflammatory disease such as cancer, heart disease, diabetes, arthritis and asthma.

Exercise – Heart Rate

Do you monitor your heart rate when working out? I’ve been told that it’s really important but I’ve never paid any attention to it. I consider myself physically fit, so do I need to monitor it?

Jerry

ERIC HARR ANSWERS: Hello Jerry, thank you for the question! You hit on arguably one of the most important aspects of achieving your health and fitness goals — and doing so without undue fatigue or injury. And that is: using a heart rate monitor during all of your aerobic workouts. It is vitally important, and you should begin paying attention to monitoring your heart rate no matter how fit you are. Working out without a heart rate monitor is like driving your car without a speedometer. It’s driving blind. For more information check out my article Training and Your Heart Rate by Eric Harr.

Car Pooling with Rex

I take my dog to work almost every day. I live in Atlanta and have to drive in rush hour traffic every morning. Can I drive in the car pool lane since I have a dog with me?

OLM ANSWERS: Yes, you absolutely can drive in the car pool lane with your dog! Be sure to bring your dog to court with you. OLM
Email your questions to questions [at] organicmail.net. Questions may be edited for clarity or length.




Training and Your Heart Rate

Working out without a heart rate monitor is like driving a car without a speedometer. It’s driving blind. The best athletes in the world carefully monitor their heart rates during cardiovascular workouts, and so should you. One of the biggest myths in the fitness world is that you have to work hard and be out of breath to boost your fitness. Although it may seem counterintuitive, it is almost always better to stay below the point where you lose control of your breath; that is, below your maximum heart rate. When you work out this way, you burn more fat and exercise feels easier, so you’re inclined to do it more often. Over time, you become more aerobically fit, meaning your body becomes more efficient at working out, because it’s more efficient at using oxygen. Fitness without fatigue. It’s the way to enjoy workouts more, enjoy your life more (!) – and reap more benefit from exercise. Don’t get caught in the trap of more is better. It isn’t. Smarter is better. Top enduranceathletes rarely exceed their maximum heart rate, which helps them get fitwithout fatigue, leads to faster progress, increased confidence, greater energyand a desire for still more exercise. This is known as the aerobic cycle. Whenyou work out at easier effort levels–below your maximum heart rate–you feelgood during your workouts and finish them feeling invigorated. On the otherhand, if you work out at your maximum heart rate, your body cannot breathe fastenough for you to continue at that pace. You’re out of breath, your lungs burn.You finish your workout feeling ready for a two-hour nap. So rather thanexercising at your maximum heart rate, you should train at your ideal trainingzones (also called target heart rate zones). In order to train in the zone, soto speak, you need to know your maximum heart rate. A number of factorsinfluence your maximum heart rate including your age, genetics, fitness leveland overall health. You can find your true maximum heart rate by exercising to exhaustion and recordingwhat your heart rate is at that point. This can be dangerous, however, andshould only be done under the watchful eye of a physician. For our purposes,you can determine your approximate maximum heart rate by subtracting your agefrom 220 (220 – age = maximum heart rate). You will usethis number as the basis for your workouts. Think of your maximum heart rate asa speed limit of sorts. Sure, you can exercise at your speed limit, but doingso makes your engine consume more fuel, which means you’ll run out of gas morequickly.
You can use yourmaximum heart rate to determine your ideal training zones, which essentiallyare the different levels of exerciseintensity. The four different trainingzones are described below in detail. Each zone corresponds to a differenttarget heart rate range. When exercising in Training Zone I, for example, youshould be at 50 to 60 percent of your maximum heart rate. So if your maximumheart rate is, say, 185 beats per minute, your heart rate should be between 92and 111 beats per minute during a Training one I workout (185 x 0.5 = 92.5 and185 x 0.6 = 111). Your targetheart rate is an objective measurement of how hard your body is working, butit’s important to monitor your subjective exercise intensity as well. In 1982,Gunnar Borg developed a scale for monitoring intensity based on how hard youfeel you are working. The rate of perceived exertion, or RPE, scale provides aquantitative rating of exercise effort. To determine your RPE, just do a briefmental scan of your body while working out. How labored is your breathing? Howhard are your muscles working? Are they burning? Then use the following scaleto give your “exercise effort” a number. RPE Scale 7 – very, very light exertion (This is a feeling similarto that of getting up from the couch to get a beer.) 9 – very light exertion (You barely feel like you’re  exercising.) 11 – fairly light exertion (You’re just starting to breaka sweat.) 13 – somewhat hard exertion (Your breathing is becomingpretty labored.) 15 – hard exertion (You begin to feel lactic acid sensationin your muscles.) 17 – very hard exertion (You cannot speak one sentencewithout running out of breath.) 19 – very, very hard exertion (You cannot speak. Fast-movingrivulets of drool begin to stream down the corners of your mouth.) 20 – Wow! Each of the fourtraining zones below corresponds to both a target heart rate range and a rangefrom the RPE scale. Together these two numbers help you to accurately gaugeyour exercise intensity so that you know you’re exercising “in the zone.”

Training ZoneI


Recovery / Endurance / Anatomical Adaptation:
These workouts are conductedat a nice, easy pace. Your heart rate should be at 50 to 60 percent of your maximumheart rate and should not exceed 130 beats per minute. Your RPE score should be10 to 12. This zone builds aerobic fitness,strengthens immunity, and uses your body fat as the primary source offuel. The purpose of these workouts is to get out there, have fun, and gainaerobic fitness without fatigue. This training zone is where you will spend themajority of your training time, especially if you are just getting back intoshape.

Training ZoneII


Tempo/Long Intervals:
When you are exercising in this zone, your subjective feeling is “comfortably challenging” (RPE of 13 to 15). In otherwords, you’re working, but you’re not out of control. Your heart rate should beat 60 to 70 percent of your maximum heart rate. These workouts build excellentfitness for sports like running and triathlons, since you will likely spendmost of your time on race days in this zone. Tempo workouts are designed tohelp you keep a strong pace throughout your race. These workouts are done at asteady state over a longer duration (10 to 40 minutes). Long intervals servethe same purpose but are performed as a series of short bouts (three to eightminutes) at a slightly higher intensity than the tempo workouts.

Training ZoneIII


Short Intervals/Speed:
When your aerobic fitness begins to plateau,it’s time to sprinkle some Training Zone III work into yourprogram. Theseintervals can last anywhere from 30 seconds to two minutes and should only beperformed after at least four weeks of consistent, injury-free exercise. They helpyou focus on increasing your speed. When doing a Level III workout, your heartrate should be at 70 to 80 percent of your maximum heart rate and your RPEshould be 16 to 17.

Training ZoneIV


Explosive Power:
These sessions are reserved for serious fitnessenthusiasts and athletes who want higher-end fitness, particularly competitiveathletes. Efforts should be from five to 20 seconds in duration and shouldbuild into an all-out effort. These sessions will dramatically improve yourmaximal oxygen-carrying capacity and your biomechanical technique. Your RPEshould be 18 to 20 and your heart rate should be at 80 to 90 percent of yourmaximum. It may be difficult, however, to determine your heart rate duringexertion, because an explosive-power effort lasts only 30 seconds or less, soyour heart rate may not jump up until after the burst of power is over. Such asession is best done on feel. Go as hard as you can while maintaining goodform. Regardless ofyour fitness level or goals, you should spend the vast majority of yourtraining time in Zones I and II. Training in these zones helps you become moreaerobically fit without fatigue. Mark Allen, one of the greatest triathletes ofall time, was religious about sticking to Training Zone I and II workouts. It build him into an injury-free,aerobic-powerhouse, world-dominatingtriathlete. And these principles will work for you, too. Exercise with a heart monitor – and it will change the way you look, feel, and perform.




Yoga – A Beginner’s Guide

Yoga, in its entirety, is a complete way of life. This 5,000 to 10,000-year-old discipline is a collection of teachings handed down through the ages, a means to connect mind, body, and spirit through proper breathing, meditation, and mindful, focused postures. The full practice of yoga is concerned with all aspects of living: the physical, mental, and spiritual well-being of the individual and his/her relationship to the Earth and fellow creatures. It provides principles to live by and a means to reach self-actualization and enlightenment.

There are four major paths to yoga:

  1. Bhakti Yoga—the path of devotion
  2. Jnana Yoga – the path of rational inquiry
  3. Raja Yoga – the path of mental concentration
  4. Karma Yoga – the path of right action

It is believed that all yoga paths lead to spiritual enlightenment.

Around the second century, Patanjali sought to define and standardize yoga. He outlined the underlying principles of Raja yoga, which are now known as Patanjali’s Eightfold Path of Yoga or the Eight Limbs of Classical Yoga.

Reading much like commandments, the first two limbs are concerned with the do’s and don’ts of everyday life—basically morality and proper living.

First Limb: Restraints (The 5 Yamas)

  1. These are the things you are to refrain from doing—“the don’ts.”
  2. Do Not Be Violent (Ashama) Treat yourself and all other creatures with respect and kindness. Learn to love yourself.
  3. Do not be Untruthful (Satya) Live a truthful life, but if the truth can harm others, keep silent.
  4. Do Not Steal (Asteya) Do not take anything that is not yours, including the ideas of others. Do not abuse your power or confidences.
  5. Do Not Lust (Bramacharya) Gain control of the senses and practice moderation in all things, especially sexuality.
  6. Do Not Be Possessive—Do Not Covet (Aparigraha) Don’t be greedy or exploitive.

Sun Salutations Instructions

sun salutation

 

 

  1. Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
  2. On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
  3.  As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.Inhale and step the right leg back.
  4. Exhale and step the left leg back into plank position. Hold the position and inhale.
  5. Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
  6. Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso.Lift your legs up so that only the tops of your feet and your hands touch the floor. It’s okay to keep your arms bent at the elbow.
  7. Exhale, lift from the hips and push back and up.
  8. Inhale and step the right foot forward.
  9. Exhale, bring the left foot forward and step into head-to-knee position.
  10. Inhale and rise slowly while keeping arms extended.
  11. Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.

Second Limb: How to Treat Yourself (5 Niyamas)

These are the observances—”the do’s.”

  1. Be Pure (Sauca) Internal and external cleanliness is achieved by cleansing and detoxifying the body, yoga breathing, yoga exercises, and meditation. Your surroundings, your mind, and your body should all be clean and uncluttered.
  2. Be Content (Santosha) Practice humility. Be content with who you are and what you have.
  3. Be Disciplined (Tapas) Practice discipline of the body and the mind.
  4. Study (Svadhyaya) Study the sacred texts and one’s self. The more you know yourself, the deeper your connection with the higher power.
  5. Live with an Awareness of the Divine. (Ishwara Pranidhana) Let go and connect to the Divine or surrender to God’s will.
  6. The third and forth limbs combine to form Hatha Yoga, the practice of breathing and exercises that comes to mind when most of us hear the word yoga.

Virabhadrasana 2 (warrior 2 pose)
Virabhadrasana 2
(warrior 2 pose)

Third Limb: Physical Poses or Postures (Asanas)

These are the exercises most of us think of when we hear the word yoga. These exercises are designed to give us strength, balance, and control of our bodies; to improve circulation, oxygenation, and flexibility; and to relax and rejuvenate us. Postures are to be done gently, with focus and concentration to bring our mind and body into harmonious union.

Fourth Limb: Breathing Exercises (Pranayama)

Through proper breathing the body receives more oxygen and wastes are eliminated. In fact 60% of toxins released from the body are exhausted through the lungs. In traditional martial arts and meditation, breathing is taught before anything else. Breathing is emphasized and considered to be one of the most important skills you can learn. Through yoga breathing exercises, the body and mind are strengthened and you become calmer and more focused.

Breathe through your nose and fill the lower part of your lungs. Instead of your chest expanding as it does with a shallow breath, your abdomen expands. Watch a baby breathe. This is a natural breath.

Dhanurasana (Bow Pose)
Dhanurasana
(Bow Pose)

Practice breathing every day, all day. In time, proper breathing will become second nature. You will have greater reserves when you exert yourself. Your stress will be reduced. Every cell in your body will benefit from higher oxygen levels and increased elimination of wastes and toxins.

The fifth, sixth, and seventh limbs are dedicated to an escalating mastery of meditation. Each is dependent on mastery of the limb preceding it.

Fifth Limb: Withdrawal of the Senses (Pratyahara)

This may occur through breathing, meditation, or exercises, but it refers to the ability to withdraw your senses to the
point they no longer distract you.

Sixth Limb: Concentration (Dharana)

Concentration is honed to focus on one object, one point, one image, at a time.

Seventh Limb: Meditation (Dhyana)

Natarajasana (lord of dance)
Natarajasana (lord of dance)

This is uninterrupted meditation when objects are no longer needed to focus the mind.

Eighth Limb: Enlightenment (Samadhi)

The eighth limb is achieved through mastery of the other seven. The eighth limb is the ultimate goal.

All of the other 8 limbs work and nothing blocks you from oneness with the Divine.  This is the definitive level or awareness and peace.

Hatha Yoga

It is estimated that eighty-five percent of westerners who practice yoga limit their involvement to Hatha yoga, the combination of breathing techniques and postures or exercises. You don’t have to stand on your head or twist like a pretzel to practice Hatha yoga. You can find books, Internet sites, and teachers to aid you regardless of your age, weight, disability or physical condition. Check out your local library. Chances are you’ll find at least a dozen books on yoga. Look for those that target your needs.

Dress comfortably in loose clothing and take off your shoes and socks. Give yourself plenty of room and a quiet atmosphere. Start with a few simple exercises, but follow directions carefully. Even the simplest exercises gently stretch your muscles, tendons, and ligaments, increase blood flow to all parts of the body, including your organs, and increase your flexibility and range of motion.

Vrksasana (tree pose)
Vrksasana
(tree pose)

All postures involve three equally important actions:

  • Gently stretch into the posture
  • Hold the posture
  • Ease out of the posture

Focus your concentration on your form and on correct breathing. Never force or push. Do not bounce. Maintain slow, easy, fluid motion. Empty your mind of everything except your breath and your form.

Every yoga exercise, or every set of exercises, includes equal and opposing movement. For instance, neck rolls to the left are followed by neck rolls to the right. Forward stretches are followed by stretching back, either as a part of the same exercise or as the following exercise. This is an important element to remember if you are practicing without a teacher.  Watch for this pattern in your instructions.

Through regular practice you will achieve both physical and mental benefits.

The Seven Chakras

Chakra Gland Location Description
Crown Shakra(Sahasrara) Pineal Top of Head Knowingness-the right to aspire (spirituality and the divine)
Brow Chakra(Anja) Pituitary Forehead between eyes(Third eye) Intuition- the right to “see” (insight and psychic ability)
Throat(Visuddha) Thyroid Throat Relationships- the right to speak (truthful expression)
Heart Chakra(Anahata) Heart Center of chest Relationships- the right to love (acceptance, forgiveness, self-control)
Solar Plexus Chakra Manipura) Pancreas Solar Plexus Personal Power- the right to think (balance of the ego, the intellect, and self confidence)
Spleen Chakra (Manipura) Gonads or ovaries Lower abdomen Feelings- the right to feel (senses, feelings, intimacy)
Root or Base Chakra (Muladhara) Adrenal Base of the spine Survival- the right to exist (the material and physical world)

chakra poseYoga tells us seven major chakras run in a line from the base of the spine to the top of the head. Each is a spinning vortex or wheel of energy first connected to the major organs and glands and then to other parts of the body that resonate at the same vibration.  Each chakra is associated with a color, and in addition to the physical connection, each is connected to us on an emotional, mental, and spiritual level.

The goal is to have all of our chakras clear and unblocked. If a chakra is underactive, other chakras may compensate by becoming overactive, so balance between the chakras is also important. Chakras are said to take in the energy of our environment—all kinds of energy—including sound waves and light waves, and they emit energy as well.

Chakras are affected by our environment, our diet, and the people who surround us. Meditation and Hatha yoga help to clear and balance chakras. But there are also specific means to target the chakras and release bound up or blocked energy such as chanting and/or utilizing sacred hand positions (mudras) while meditating.

Kundalini yoga is a discipline that focuses on spiritual growth through awakening the life force lying dormant in the chakras. This yoga practice is said to be so powerful it is not to be undertaken without a teacher.

Yoga for the Hands (Mudras)

MudrasThroughout the ages, mankind has used hand gestures to communicate and to record history. We find some of these gestures to be universal, such as clapping our hands in approval or holding our palms together in prayer.

In Eastern cultures many hand gestures are used in traditional dance as well as during the practice of yoga. Mudras are believed to have restorative or healing properties when used in conjunction with meditation, focused concentration, and proper breathing.

Mudras redirect or activate energy flowing through the body and stimulate targeted body systems, organs, emotions, etc. Mundras are also used in conjunction with meditation and chanting to open the chakras.

Check out this site for more info on Mudras.

To see images and instructions for a wide range of poses check out YogaJournal.com.

You can practice breathing exercises to calm and rejuvenate your body. You can concentrate on chakra work to awaken your dormant energy. You can learn mudras which can be unobtrusively practiced anywhere. (In stressful situations you can even practice mudras with your hands in your pockets!)  Yoga offers something for everyone, from simple stretching and breathing exercises, to a lifelong pathway to spiritual enlightenment. Every journey begins with the first step. Namasté.




Everything You Should Know About Fat

Our bodies need fat. Stored fat insulates body organs against shock, helps maintain body temperature, and serves as energy stores. More than 60 percent of our brain is made of fat.

Fats that come from our diet are necessary for the absorption of fat soluble vitamins. Fatty acids play a vital role in maintaining healthy skin, healthy hair, and promoting healthy cell function (which is the foundation of good health). Dietary fats are the source of fatty acids our bodies need.

If you are underweight, physically fit, or even overweight, chances are you are not eating enough of the right kinds of fats. Though obesity is epidemic, Raymond Francis estimates more than 90% of the American people are deficient in needed fatty acids.

FriesMost of the fat eaten in the modern diet is partially hydrogenated fats or saturated fats. Our diet is also too high in omega 6 fatty acids. While we need to eliminate trans fats altogether, a proper balance of the other fatty acids is one of the foundations of a healthy, balanced diet.

Trans Fats

Man-made trans fatty acids are fats that have been partially hydrogenated, which involves adding hydrogen to the fat molecule of an unsaturated fat. Some common examples are shortening and margarine. Turning an oil into a trans-fat increases its shelf life, improves consistency for processing (making the oil thicker), and dramatically prolongs the shelf life of the products made with them (pastries, fried foods, crackers, cookies, snack foods, and many other processed and prepackaged foods), which is why trans fats are so pervasive in the American diet. Unfortunately, this process produces unnatural molecules that our bodies do not know how to handle. (Trans-fats that occur naturally in small quantities in meat and milk from cows, goats, and sheep and in pomegranates, cabbage, and peas are harmless.)

Man-made trans fats are toxic and should be completely avoided. A diet high in trans-fats dramatically raises the risk of coronary heart disease or stroke and puts you at higher risk of developing type II diabetes.

SATURATED vs MONUNSATURATED vs POLYUNSATURATED

When a fat is said to be a saturated fat, or a poly unsaturated fat, or a mono unsaturated fat this means it contains more of the aforementioned fatty acids than any others. For instance, coconut oil is a saturated fat because it is highest in saturated fatty acids, but it does contain other fatty acids as well.

Saturated Fatty Acids

Saturated fats are highly stable because all the carbon-atom linkages are filled—or saturated—with hydrogen. These fats do not normally go rancid, even when heated. They are solid or semisolid at room temperature. 

Monounsaturated Fatty Acids

Monounsaturated fatty acids have one double bond in the form of two 
carbon atoms double-bonded to each other. Therefore they lack two hydrogen atoms. Monounsaturated fats are usually liquid at room temperature, and like saturated fats, they are relatively stable. They do not go rancid easily and they can also be used in cooking.

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids have two or more pairs of double bonds and, therefore, lack four or more hydrogen atoms. Two polyunsaturated fatty acids, linoleic acid, an omega 6 fatty acid and linolenic acid, an omega 3 fatty acid are “essential fatty acids” or EFA’s.  All of the other fatty acids can be made by converting one kind of fatty acid into another, but these two must come from our diet. The polyunsaturated fatty acids are liquid, even when refrigerated. These oils are highly reactive. They go rancid easily, (especially omega-3 linolenic acid), and should be treated with care. Polyunsaturated oils should never be used in cooking or heated at all.

Saturated Fat

Saturated fats are found in animal products and tropical oils. Examples of foods high in saturated fats include lard, butter, whole milk, cream, eggs, red meat, chocolate, and solid shortenings.

The typical American diet is too high in saturated fat. The source of this fat is the typical animal raised for human consumption or raised to produce milk or eggs. Our beef, chicken, and pork are usually fed grains rather than their natural diets. In addition they are fed or injected with antibiotics and growth hormones. These animals are diseased, full of cancer, and extremely acidic. Their body fats are also unbalanced; they are way too high in omega 6s.

meat fatAnd yet, saturated fats are as essential to our health as unsaturated fats. Raymond Francis says, “Saturated fat is what gives the cell membrane backbone. It gives stiffness to the cell membrane. Obviously, this is necessary, but when you get too much saturated fat in the diet, the cell membrane is too stiff. Consequently the tissue made out of these cells is too stiff. Then you have people pulling muscles, and tendons, because their tissues are not elastic enough, they are too stiff.”

Fat Excessive saturated fat intake can raise your blood cholesterol and increase your risk of developing coronary artery disease.

Omegas

Omega 3s, 6s and 9s are three classifications of fatty acids. Both omega 3s and omega 6s are polyunsaturated fatty acids. Omega 9’s are monounsaturated fatty acids. Omega 9s are the most abundant fatty acids in nature. They are not in short supply in our diets. Plus omega 9 fatty acids can be used by the body as a substitute for most of the omega 3s or 6s if these fatty acids are not present. However, omega 9s really aren’t an ideal replacement, and the body will eventually suffer from this.

While you may hear that Omega 3s and 6s are essential fatty acids, this is an oversimplification that leads to yet another common misunderstanding. These groups of fatty acids contains one essential fatty acid each:

  1. Alpha linoleic acid (ALA) is an omega 3 essential fatty acid.
  2. Linoleic acid (LA) is an omega 6 essential fatty acid.

Our bodies cannot create these essential fatty acids or convert other fatty acids into ALA or LA. But both of these essential fatty acids can be converted into other fatty acids as needed.

Omega 6s – an Inflammation Epidemic

In general, omega 6s promote inflammation, and omega 3s reduce inflammation.

Of the two, what’s most readily available in our modern society is pro-inflammatory Omega 6’s.

Some of the most common oils include soy, corn, safflower, sunflower, and canola. These commercial oils are high in omega 6’s and low in omega 3’s (they are almost always processed, and for many reasons toxic).

The abundance of omega 6 fatty acids is causing an epidemic of inflammation-related disease. Virtually every single chronic disease in modern society is inflammation related. Dr. Kelly tells us, “The ratio of omega 6s to omega 3s in our diet is typically It is always best to get nutrients the way Mother Nature provides them. between 10 to 1 and 30 to 1. An optimal ratio is closer to equal, and certainly no higher than 4 to 1.”

“Inflammation is literally killing us,” says Dr. Kelly. “Virtually all disease and illness is related to inflammation. If you suffer from arthritis, heart disease, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrheal, endometriosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, cancer, osteoporosis, hypertension, depression, the insulin resistance syndrome (pre-diabetes), or diabetes, colitis, headaches, chronic inflammation of any kind, or menstrual cramps – and this list is not complete – you have inflammation-related illness. Inflammation is the epidemic.”

Raymond Francis agrees, “Yes, we are getting far too many omega 6s and too few omega 3s in our diet. This imbalance is a major contributor to our epidemic of chronic disease. Excess omega 6s cause inflammation and every chronic disease is inflammatory.”

Inflammation is a natural first step to healing. But ingesting so many toxins with the foods we consume and the chemicals we come in contact with is not natural. We are constantly damaging our bodies, causing chronic inflammation, and then, on top of it, we give our bodies too many omega 6s, the fats that promote inflammation, and not nearly enough of the omega 3s, the fats that finish the healing process. It’s a cycle that is absolutely killing us and is either directly or indirectly linked to almost every single disease.

Balance is the key.

Cooking With Oils

Safflower, sunflower, corn, soy, and cottonseed oils are polyunsaturated fats. And though unstable (remember they easily go rancid and should never be used for cooking) they are extremely common in processed foods and often used for cooking.

Heating oils can introduce hydrogen atoms into the fat molecules. This happens quickly and easily with polyunsaturated fats, producing the unnatural trans-fats.

Remember, though flax seed oil is very healthy, it is also a polyunsaturated fat and is too unstable for cooking.

Monounsaturated fats are more stable (they already have more hydrogen atoms in the molecule). But cooking with monounsaturated oils at a high heat can ruin their health properties. Raymond tells us, “When you heat an oil too high you can turn it into trans fats. When you see an oil that is smoking, it’s too hot.” (But again, this rule does not work for polyunsaturated fats. Don’t cook with them.)

Raymond suggests cooking with olive oil, or even better, coconut oil or ghee. “Coconut oil is already saturated, so it’s much more stable.”

Eating Healthy Fats

Foods to avoid include meat or dairy products from animals that are not fed their natural diet and unnatural processed foods. Also, wheat, oats, and corn should be limited (there are strong arguments for eliminating corn and wheat from your diet completely, but that’s another story).

Dr. Kelly says, “We weren’t meant to eat grains so often. Oatmeal has a (omega 6 to omega 3) ratio of 21 to 1!”

For most people, there is nothing more beneficial to health than making sure the ratio of fatty acids in the diet are correct. This is just as important as an alkaline diet. The best way to achieve both these objectives is to (and if you have been reading all of the OLM issues you’ll know what we are about to say), EAT MORE RAW, FRESH, ORGANIC FRUITS AND VEGETABLES! For optimum health, even if your diet is near perfect, you will benefit from fatty acid supplements.

Fatty Acid Supplementation

We need the broad spectrum of fatty acids including saturated fatty acids, omega 3, omega 6, and omega 9 fatty acids. “It is always best to get nutrients the way Mother Nature provides them. Each of these molecules is used in many ways by the body and we need to supply them all in the correct ratios, which is what nature provides in a traditional healthy diet,” says Raymond Francis. He recommends Udo’s oil 3-6-9 as a source for balanced omega 3s and 6s (as does Dr. Shillington).

Francis and Dr. Kelly also add fish oil to their diet to increase their intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two fatty acids are absolutely critical to one’s health, and are in extremely short supply in the modern diet. Most healthy people can make these fatty acids from essential fatty acids, but the conversion is weak and most of us will benefit from supplementing our diet with them. In fact, some people, particularly those whose ancestors ate a lot of fish, lack enzymes to produce DHA, and EPA.

Dr. Kelly tells us “Get a high quality fish oil, which provides you with DHA and EPA. A high quality fish oil should not smell fishy. If it does, it’s rancid. I recommend Nordic Naturals cod liver oil.” Raymond Francis recommends Carlson Cod Liver Oil, but agrees Nordic is a good brand. Algae provide vegan DHA and EPA supplementation of DHA and EPA.

Remember, balance is the key to health. We need to eliminate trans-fats (the unnatural manmade oils and shortenings) and balance our other fats to provide our bodies with the nutrients and building blocks to heal and to function as nature intended.