Reflexology

Reflexology is a form of treatment that involves applying pressure as well as the use of effleurage techniques (or massage) in a certain manner to all areas of the feet. In the feet there are reflex areas, which relate to all organs and systems within the body and these reflex areas are found on the soles, tops and sides of the feet. The feet as a whole correspond to the whole body. By working the feet it is possible to find out which areas of the body are out of balance and treatment can be given to rebalance the body by stimulating its own healing mechanism. The hands and ears can also be used in reflexology and again similar reflex areas exist corresponding to the whole body.

http://www.reflexology.org.nz/

Alkaline Acid Diet


Other names: alkaline acid diet, acid alkaline diet

An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes.

What is the History of Alkaline Diets?
Our hunter-gatherer ancestors consumed a diet very different from what's typical today. The diet was based on minimally processed plant and animal foods. But with the advent of agriculture, the standard Western diet changed greatly.

• Grains were introduced into the diet after the appearance of stone tools. Refined grains were available after the invention of automated rolling and sifting devices.

• Milk, cheese and other milk products were introduced with the domestication of livestock.

• Salt consumption rose when technology to mine, process, and transport it became available.

• Meat consumption increased with animal husbandry. It further increased with the advent of technology that enabled grains to be efficiently fed to cattle, which allowed cattle to be fattened quickly.

• Sugar consumption has risen since the beginning of the Industrial Revolution.
Almost all foods that we eat, after being digested, absorbed, and metabolized, release either an acid or an alkaline base (bicarbonate) into blood. Grains, fish, meat, poultry, shellfish, cheese, milk, and salt all produce acid, so the introduction and dramatic rise in our consumption of these foods meant that the typical Western diet became more acid-producing. Consumption of fresh fruit and vegetables decreased, which further made the Western diet acid-producing.
Our blood is slightly alkaline, with a normal pH level of between 7.35 and 7.45. The theory behind the alkaline diet is that our diet should reflect this pH level (as it did in the past) and be slightly alkaline. Proponents of alkaline diets believe that a diet high in acid-producing foods is disrupts this balance and promotes the loss of essential minerals such as potassium, magnesium, calcium, and sodium, as the body tries to restore equilibrium. This imbalance is thought to make people prone to illness.

Why Do People Try Alkaline Diets?
According to some alternative practitioners, the shift to an acid-producing diet is the cause of a number of chronic diseases. Some practitioners recommend the alkaline diet if a person has the following symptoms and other illnesses have been ruled out.

• Lack of energy
• Excessive mucous production
• Nasal congestion
• Frequent colds and flu
• Anxiety, nervousness, irritability
• Ovarian cysts, polycystic ovaries, benign breast cysts
• Headache

Although conventional doctors do believe that increasing consumption of fruit and vegetables and reducing one's intake of meat, salt, and refined grains is beneficial to health, most conventional doctors do not believe that an acid-producing diet is the foundation of chronic illness. In conventional medicine, there is evidence, however, that alkaline diets may help prevent the formation of calcium kidney stones, osteoporosis, and age-related muscle wasting.

What is the Evidence for Alkaline Diets?
Large, well-designed clinical trials on the effectiveness of the alkaline diet for general health are lacking.

What are the Safety Concerns?
It's a good idea to consult your doctor before trying a new diet. The alkaline diet should not be used by people with acute or chronic kidney failure unless under a doctor's supervision. People with pre-existing heart disease and those on medications that affect potassium levels in the body should check with their doctor first.

http://altmedicine.about.com/od/popularhealthdiets/a/alkalinediet.htm

Onions

Along with garlic, onions come from the allium family of plants. They contain compounds containing sulphur, which are responsible for the pungent smell and health promoting effects. Onions also contain a significant amount of chromium a trace element known to respond to insulin and quercetin.

This is beneficial because quercetin is a flavonoid found to reduce the size and number of pre-cancerous lesions in the human gastrointestinal tract.

Onions should be stored away from direct light, at room temperature and in a well-ventilated container. They should also be kept away from potatoes as they absorb moisture, causing the potatoes to spoil.

Quick uses for onions

Jazz up plain steamed rice with finely chopped spring onion and toasted sesame seeds.
Caramelised onion is a great addition to a homemade pizza.
Finely chopped red onion is divine when combined with avocado, chopped tomato, lemon juice and coriander. Guacamole meets salsa!

http://nz.lifestyle.yahoo.com/b/newideanz/812/superfood-of-the-week-onions/

7 Foods That Cause Bloating

By Diana Simmons

Bloating is a pretty common occurrence that people go through after eating. Bloating feels like someone is pushing on your stomach, from the inside out, and can range from discomfort to pain. Severe bloating can cause the stomach to distend greatly causing clothing not to fit and creating difficulty with movement. There are different kinds of bloating. Bloating that happens with PMS, menopause or pregnancy is different than bloating that happens after you eat. When you have frequent bloating there may be a few different things happening in your body. It can be a sign of a more serious digestive disorder or might be an overgrowth of a bacteria called Candida. There can also be parasites living in your bowels that cause bloating. It is important to see your doctor and make sure that your bloating is caused only by the foods you eat. I have compiled a list of the biggest culprits in the bloating game.

Raffinose is a sugar found in cabbage, brussel sprouts, beans, asparagus and other vegetables and whole grains. When you eat these foods raw they cause more bloating than they do if you cook them.

Lactose is a natural sugar found primarily in dairy products. You may find that if you are feeling bloated after eating dairy products.

Fructose is thought to be a large contributor to irritable bowel syndrome and is a sugar that can be found in fruits. When it naturally occurs in a food, there is less chance of bloating because the other enzymes needed to digest the fructose are contained in the fruit. The problem may arise when lactose is put by itself in processed foods like soda, fruit drinks and other processed foods. Read labels and avoid fructose if you think that it is causing you problems.

Sorbitol Malitol or any additive ending in itol, is a sugar substitute that will cause stomach cramps, gas and diarrhea if eaten in excess. What is excess? I have found that tolerance levels are different for everyone. I can only eat 3 or 4 lifesavers with Sorbitol in them before I start having stomach cramps, so watch out.

Starchy foods like corn potatoes rice bread and noodles along with foods made with flour. These foods create gas as they are broken down in the large intestine.

Wheat causes a lot of people bloating and gas. Many people eliminate flour and wheat products from their diet and see dramatic improvement in bloating issues.

Legumes cause bloating because of the complex structure of starch and protein. If you soak legumes before you eat them the chances of bloating will reduce.

Always check with your doctor to make sure that you are healthy and that making changes in your diet will assist you in reducing bloating. Follow these tips and you should feel much better.

http://ezinearticles.com/?7-Foods-That-Cause-Bloating&id=1120047

Power foods/ Replace Bread Crumbs for Wheat Germ

Healthy Risotto

1 Onion
200gm Mushrooms
Half a Red Pepper
125g Brown Rice
25gm Sunflower Seeds

Chop & fry onion. Add rice & fry for a few minutes. Pour about 2 cups of vegetable stock & simmer for 20 minutes. Add chopped mushrooms, salt & pepper. Simmer for 5 minutes until rice is cooked. Mix with sunflower seeds & chopped pepper & cook for a further 2 minutes.

J U I C E S


* Cucumber Orange Grapefruit Fresh Juicing

1 Cucumber
1 Orange
1 Grapefruit

This is a very energizing juice that will also boost your immunity and improve your skin. Enjoy!!!


* Pear Carrot Pineapple Ginger Juice

2 pears (cut in chunks)
2 carrots
½ of a fresh pineapple
½ inch of ginger root
This juice has betacarotene, vitamin C, Calcium, potassium and more. It will give you energy, help with your digestion & improve your skin.


* Celery Melon Lime Juicing Recipe

3 Celery Sticks
3 Cups Melon
1 lime
This is a neat little juice. It has a great taste.
This juice has detox qualities, energies and immunity boosters. It will improve your skin.

– From Piko Wholefoods News Letter

Orange Tahini Dressing

A delightful light dressing that only takes a few minutes to make. Its
simplicity invites variation. Try adding 1 teaspoon chopped ginger and 1-2
teaspoons tamari. Or, add 2 teaspoons poppy seeds and 1/4 teaspoon
Chinese 5 spice powder.

2 tablespoons tahini
1/2 cup fresh orange juice
pinch sea salt
1 teaspoon grated ginger
1/4 teaspoon cinnamon
1 teaspoon dulse flakes
1/8 teaspoon curry powder

In bowl, add orange juice gradually to tahini, stirring after each
addition. Add salt. Dressing tastes fine as is, or add spices to taste.
Yields approximately 1/2 cup

Types of Vegetarian

Vegan
A vegan does not eat any fish, meat, poultry, eggs, dairy products or foods that contain any of these products.

Lacto Ovo Vegetarian
A lacto ovo vegetarian does not eat meat, fish or poultry, but eats eggs and milk. They eat eggs and products made with eggs in them, yogurt, cheese, milk and ice creams.

Lacto Vegetarian
A lacto vegetarian does not eat meat, fish, poultry or eggs, but includes dairy products in their diet. They will eat milk, ice cream (that does not include eggs), yogurt and cheese. They would avoid ice creams, baked goods, pancakes and veggie burgers that contain eggs

GET YOUR PROTEIN IN NUTS & SEEDS

Its important that vegetarians eat a variety of whole grains, veggies, beans, soy, legumes, seeds and nuts to ensure you get all your essential amino acids.

Raw Nuts
Nuts provide protein and many essential vitamins, such as A and E. The contain minerals, such as phosphorous and potassium, and fibre. They are high in carbohydrate and oils, so shouldn't be eaten in excess.

Sesame Seeds
100g sesame seeds contain 26.4g protein, 12.6mg vitamin B3, 7.8mg iron, 131mg calcium and 10.3mg zinc.

Pumpkin Seeds
100g pumpkin seeds contain 29g protein, 11.2mg iron and 1144mg phosphorous.

Sunflower Seeds
100g sunflower seeds also contain 24g protein and 7.1mg iron and 120mg calcium.

Stop Living in the Negative

& start Taking Care of Yourself...


Total health and total fitness are one and the same to me. You must be mentally, physically, and emotionally fit/healthy to embrace, enjoy, and make the most out of your life.

That being said, what are you doing to enhance your level of fitness, or, to look at the other side of the coin, what are you not doing that is causing you to be unhealthy, or unfit? To get the most out of your life – you’ve got to stop! Face it, we only have control over the few things in life that, well, we actually have control over. It’s a bummer, but it’s true.

So much in life feels, seems, and probably is, out of your control – but when it comes to your health – there is a lot you can do – or stop not doing – to be fitter, get healthier, and enjoy your life more. "Those who think they have not time for bodily exercise will sooner or later have to find time for illness." - Edward Stanley
Exercise more - this you have control over. Do it. You need to do aerobic and resistance/weight bearing exercise regularly. Walking is a fantastic exercise (and anybody can do it!), it is weight bearing and aerobic and will keep your muscles and bones strong and your heart cardiovascularly fit. Walking is great for losing weight, improving circulation, relieving stress, and helping you sleep better.
So why don’t people exercise regularly? Probably for the same reasons that people don’t eat well, though they know they should. Eat well – this, too, you have control over, so do it. To start, simply eat less processed and packaged foods and more fresh fruits, vegetables and fish. Stop drinking sugary (and diet) drinks, and drink more water.

Cut out fried, starchy and preserved foods and stop supersizing. Look at your plate and remember that the stomach your food is about to enter is only about the size of your fist - so ease up on the portions. But you know all this – so why oh why can’t you/we stick to a healthy diet and regular exercise?

Your psyche: this is the all-important wild card. This is the thing that no one wants to talk about because, well, we haven’t quite figured out how to make it work for us. Well, some of us have, sort of.

We know that using repetition for mental conditioning (changing your mind) works, so feed your mind positive images and thoughts of where you want to be, how you want to look, and what you want to do, throughout the day. Stop harping on what you don’t have – express your wants as desire, not coming from a place of lack.

We also know that you have to believe what you are saying way deep down inside for it to really manifest in your life, so say it, live it, and do what you can (like exercise, eat and spend money wisely) to feed your subconscious the messages that you do want to be healthy, thin, prosperous, and happy.

And we know that if you live in the negative, you will stay in the negative, so stop berating yourself, stop not taking care of yourself, and stop putting everyone else’s needs ahead of yours. Maybe it is easy to say – hard to do – but it’s worth a go if you really want to change.
Peace and Good Luck,
- Debbie Rocker

http://nz.lifestyle.yahoo.com/b/rockertraining/2975/stop-living-in-the-negative-start-taking-care-of-yourself

My Attitude about Exercise:

I Want Results!

This is my attitude about exercise: If I am going to commit the time to exercise, I want to see results!

I know so many people that workout so much, for so little. Not me. When I exercise, I make every effort count. My exercise is efficient, well-planned and results-oriented.

Walking is one of my favorite exercises because I can do it anywhere and at any time. And I know how to "walkout," not just walk (walkout = walking workout). I use training tools, like my weighted Walkvest®, to burn more calories and increase all of the benefits of walking. I vary my training schedule so that my body never adapts, and I enlist a training partner, or use music to keep it motivating and fun.

This is a sample workout week:
• 2-3 relatively short, relatively intense training days. For example:

a) a 30-40 minute walk in my weighted Walkvest®, wearing 8 lbs of extra weight while keeping my pace fast enough so that my breathing is too intense to carry on a conversation, but not so intense that I can not keep the pace for 30-40 minutes.

b) 20-30 minutes of walk/jog, where I go out in my neighborhood and I walk fast for 2 minutes, then I jog for 2 minutes. Both the walk and the jog keep my heart rate high enough that 20-30 minutes feels like plenty.

c) With 4-6 lbs in my Walkvest®, I do a 30-40 minute strenuous hike (I am lucky enough to have hills nearby), or find stairs that I can incorporate into my walking regime (5-10 sets of 20 stairs), or include 5-10 sets of 20 walking lunges in my walkout.
• 1-2 longer, not as intense, training days. For example:

a) 40-50 minutes of walking strong and steady (wearing 4-6 lbs in my Walkvest) with a training partner (someone who is at least as strong as me, maybe even stronger). We pace each other, chat a bit, and plan our next walk before we are finished so that we stay committed and on schedule.

b) iPod loaded with my favorite music, I go for 45 minutes or so, and keep a steady, but not-too-strenuous, pace.
• 1 long day. For example:

a) I go for a long (longer than 60 minutes) hike or scenic walk. Try a "real estate" walk where you go to a neighborhood with beautiful homes and gardens and you walk for over an hour.
This 4-6 day schedule will get you super fit super fast.
*Of course using a Walkvest is optional - if you vary your exercise routine as I recommend, I assure you greater results from your training.

Peace and Happy Trails-
Debbie Rocker

http://nz.lifestyle.yahoo.com/b/rocker-training/10450/my-attitude-about-exercise-i-want-results/

Chickpea & Zucchini

Fritters with Tzatziki

Prep Time: 20 Minutes + 40 Minutes Standing
Cook Time: 20 Minutes
Serves: Makes 15

These delicious fritters can be made and cooked up to three hours before serving, so they're the perfect snack to prepare before your friends arrive for dinner!

1. Drain and rinse the chickpeas, put in a food processor and process until finely mashed. Transfer to a bowl. Add zucchini, feta, mint, dill, chilli and egg. Mix with a wooden spoon to combine.

2. Cover the base of a large non-stick frying pan with oil, then heat on medium-high. Combine flour, salt, pepper and oregano on a plate. Put heaped tablespoons of the chickpea mixture into the flour and shape into patties. Dust off excess flour. Cook the fritters in batches for 2-3 minutes on each side or until golden, and drain on paper towel. Serve the fritters with Tzatziki.

3. To make Tzatziki: Line a sieve with a piece of muslin. Spoon in the yoghurt and leave to stand for 30 minutes. Peel the cucumber, then cut in half lengthways. Run a teaspoon down the centre of the cucumber to remove the seeds, then discard. Grate the cucumber and onion and put in a strainer with the salt. Stand for 10 minutes. Rinse, drain and press out excess moisture. Put in a bowl, add the garlic and strained yoghurt, and stir to combine.

http://nz.lifestyle.yahoo.com/b/betterhomesgardens/5461/chickpea-and-zucchini-fritters-with-tzatziki/

Basmati Rice

Rice is a balancing effect on the entire digestive system and soothes the nervous system. Short grain brown rice offers the richest source of vitamins and minerals. Most popular in Ayurveda, basmati rice is a light and aromatic long-grain variety with the cooling effect on the body. It is good for calming an irritated gut and is easier to digest than brown rice.

Try soak rice for an hour or longer in colder water before cooking it.

Reference:
http://www.ayurvedicyogi.com/2007/05/18/delicious-ayurvedic-recipes-and-chutneys/

RAW VEGETABLE JUICING

Good for starting out:
· 35% celery
· 15% parsley
· 15% cukes or zucchini
· 15% leafy lettuce
· 15% carrots
· 15% beets

Other vegetables you can use:
· green or red cabbage
· any members of the lettuce family
· dandelion or chickweed
· tomatoes

Psyllium

Recommended as a good Liver Tonic

Psyllium provides the benefits of fiber for intestinal cleansing and maintenance for healthy bowel function, making it a particularly supplement for individuals who have a low dietary intake of fiber.

Detoxification is important because of the many common pollutants and toxins our bodies are exposed to everyday. If the liver and digestive tract become overloaded, cells that line the intestinal wall can become damaged and more permeable. This can lead to the re-absorption of toxins which disrupt the delicate balance in the gut, causing constipation, bloating, excessive flatulence, irregular bowel movements and overgrowth of harmful bacteria.

Toxin overdose may make you feel tired, irritable, nauseous and make you prone to allergies and other immune disorders caused by an imbalance within the digestive tract.

http://www.thehealthstore.co.nz/en/cp/Psyllium_Husk?gclid=CLTllvGPwZICFRpOagod3w25aw

Weakness of attitude becomes weakness of character - Einstein


All that we are is the result of what we have thought, the mind is everything, what we think we become - Buddha

Raw Chocolate...

Raw chocolate is probably the number one food for getting rid of food cravings. You just take a small amount whenever you have the cravings. Eat that and the cravings will go away. Almost a 100 percent. I've seen people quit cigarettes, smoking, on drugs and all sorts of things. Sugar is so hard in our society. It also acts as an appetite suppressant. If you are eating some, it takes away your overall appetite for eating so much.

PROTEIN SHAKE
- Alternative breakfast


* Serves 2

1 cup of water
1 small or medium banana
1/2 cup of strawberries or other berries.
2 egg whites
3 tablespoons of Jalna strawberry low fat yoghurt
1 heaped table spoon of LSA (linseed, sunflower and almond meal)
2 ice cubes if you like it cold
Put all in blender and blend until smooth

www.thinkslim.com.au

Your body - Your Temple

Article By: Carole Ann Rice



Treat your body well and it will pay back dividends. You'll look great and your health may be better than it's ever been. We all live busy lives so it can be hard to keep on track dietwise and healthwise. It's so easy to give in to temptation, rely on low-nutrition convenience foods or rely on that box of chocs, or bottle of wine as a quick-fix stress buster.

For some of us, now may not be the time to go all-out for a complete diet and lifestyle makeover, but we could live each day a little more toxin-free with a few simple tweaks to our daily lifestyle.
Try to cut down on coffee and keep herbal teabags in your bag or desk for those times when you want a healthy pick-me-up (or an alternative to a glass of water). Investment in a juicer means that you can make glasses of fresh juices- which will supply a whole slew of vitimins and nutritents. Choose beetroot, celery, carrot, ginger, oranges and apples.

Invest in a loofah, body brush and a good creamy exfoliant, and have a pumice stone in the bathroom. By exfoliating regularly (every three days), you can help boost the skin's circulation, aiding it to breathe more easily, eliminate toxic build-up and making it glow with health.
For a truly sensual way to relax, try burning or bathing with essential oils. Rosemary, lemongrass & peppermint are particularly recommended to soothe. Be sure to dilute oils first with a carrier oil before applying to skin.

Here are some easy guidelines for keeping yourself revitalised seven days a week:
Laugh it up! - Laughing helps in every way, as a good laugh not only gives your internal organs a workout, it also helps to reduce stress.

Enhance exercise - One of the best ways of enhancing the detoxifying process is to take some form of regular exercise. Anything from visiting the gym to walking can help improve both your circulation and metabolic rate - and get internal organs working optimally.

Go hard on the H20 - Most of us do not drink enough to meet the needs of our body. It is especially important to drink lots of water to flush out toxins. Aim to drink at least 8 glasses or two litres per day. Try mineral water, herbal teas or hot water with lemon juice.
Deep breathing - Taking deep breaths can help to expel toxins from your lungs. You should try breathing deeply for at least five minutes every day. You will know when you are doing it right if your stomach expands (rather than your chest rising)as you inhale.

One with nature - Your home or office can be as prone to toxins as the outside. Green plants are an excellent way of removing airborne pollutants. Ionisers, humidifiers and oil burners are all great ways of improving the atmosphere.

Don't go it alone - Building a healthy lifestyle with a friend or partner is a great way to give you that extra push sometimes needed to stick it out until the end.

Article from www.weightwatchers.co.nz