‘0 grams trans fats’ is very misleading on food labels
Been surprised while reading nutritional information and ingredients on food labels recently.
Since the beginning of the year, food manufacturers have been required to list on the label the amount of deadly trans fats in each serving.
But I’m discovering that foods labeled “0 grams trans fats” often do have trans fats in them. The ingredient label says so. Mentions “partially hydrogenated” oils of one kind or another.
So, “0 grams trans fats” does NOT mean zero trans fats. All it means is less than 500 milligrams of trans fats per serving. And, as supersize Americans know, very few of us eat just a “serving” of anything.
And most important to know, there is NO safe amount of man-made trans fats for human consumption. It is believed that the body can metabolize from 1 to 2 grams daily of organic trans fats found in tiny tiny amounts in vegetables, nuts, meats and so on. But there is no amount of man-made trans fats (partially hydrogenated oils or highly heated vegetable oils) that is safe for consumption. Not 1 to 2 grams. Not 500 milligrams.
To put “less than 500 milligrams” into perspective, consider this:
The federal government’s “recommended daily allowance” of Vitamin C — a nutrient essential for life and health — is only 60 milligrams for adults. That’s PER DAY.
Yet the same federal government allows food manufacturers to pack more than 8 times that much of trans fats — a deadly substance known to clog arteries– into EACH SERVING of foodstuffs and to then label the food as having “0 grams of trans fats.”
499 mg of trans fats is a pretty potent slug. And it can be cumulative. You can eat a serving (or more) of several foods at a meal that each have “0 grams trans fats” according to the label but secretly are destroying your health by pumping trans fats into your bloodstream.
Trans fat labeling is a (more…)
– ken winston caine
www.mindbodyspiritjournal.com
Thursday, December 21, 2006
Monday, December 11, 2006
Getting Back to Wellness
Todays Daily Om
www.dailyom.com
December 11, 2006
Getting Back To Wellness
Seven Quick Fixes To Feel Better
The signals our bodies use to tell us we need to cleanse ourselves physically, mentally, and emotionally are multifaceted and often mirror symptoms we associate with illness. If we heed these signs, we not only feel better quickly but also stave off poor health before it can start. These quick fixes for common ailments can get you started.
1. Applying pressure to the acupressure point between the thumb and forefinger can release blockages causing pain, tension, and fatigue. You can relieve a headache naturally by squeezing for 20 seconds and releasing for 10 seconds, without letting go, four times.
2. To breathe freely, irrigate your nasal passages with a neti pot and warm salt water. As you clear and soothe the sinuses, congestion associated with allergies or infection will gradually disappear.
3. Apple cider vinegar is a powerful purifying and detoxifying agent. Soaking for 20 minutes in a warm bath infused with two cups of apple cider vinegar pulls toxins from the body and can clear blocked energy.
4. The foods you eat can have a profound impact on your outlook and mood. Eating a small yet satisfying meal rich in complex carbohydrates can lift your spirit and help you let go of feelings of anger, irritability, and depression.
5. Anxiety and fear dissipate quickly when countered with conscious breathing because concentrating on the breath enables you to refocus your attention inward. You can ground yourself and regain your usual calm by taking a series of deep belly breaths as you visualize your feet growing roots that stretch miles down into the earth.
6. Though tuning out can seem counterproductive, a few minutes spent lost in daydreams or listening to soothing music can help you see your circumstances from a new angle when you feel frustrated.
7. If you feel ill health coming on, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.
www.dailyom.com
December 11, 2006
Getting Back To Wellness
Seven Quick Fixes To Feel Better
The signals our bodies use to tell us we need to cleanse ourselves physically, mentally, and emotionally are multifaceted and often mirror symptoms we associate with illness. If we heed these signs, we not only feel better quickly but also stave off poor health before it can start. These quick fixes for common ailments can get you started.
1. Applying pressure to the acupressure point between the thumb and forefinger can release blockages causing pain, tension, and fatigue. You can relieve a headache naturally by squeezing for 20 seconds and releasing for 10 seconds, without letting go, four times.
2. To breathe freely, irrigate your nasal passages with a neti pot and warm salt water. As you clear and soothe the sinuses, congestion associated with allergies or infection will gradually disappear.
3. Apple cider vinegar is a powerful purifying and detoxifying agent. Soaking for 20 minutes in a warm bath infused with two cups of apple cider vinegar pulls toxins from the body and can clear blocked energy.
4. The foods you eat can have a profound impact on your outlook and mood. Eating a small yet satisfying meal rich in complex carbohydrates can lift your spirit and help you let go of feelings of anger, irritability, and depression.
5. Anxiety and fear dissipate quickly when countered with conscious breathing because concentrating on the breath enables you to refocus your attention inward. You can ground yourself and regain your usual calm by taking a series of deep belly breaths as you visualize your feet growing roots that stretch miles down into the earth.
6. Though tuning out can seem counterproductive, a few minutes spent lost in daydreams or listening to soothing music can help you see your circumstances from a new angle when you feel frustrated.
7. If you feel ill health coming on, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.
Sunday, December 10, 2006
After a while...
I have just recently unearthed this poem from my office files and felt it appropriate to post:
After a while you learn
The subtle difference
Between holding a hand
And chaining a soul,
And you learn
That love doesn't mean leaning
And company doesn't mean security.
And you begin to learn
That kisses aren't contracts
And presents aren't promises.
And you begin to accept your defeats
With your head up and and your eyes open,
With the grace of a woman,
Not the grief of a child.
You learn to build your roads on today,
For tomorrow's ground is uncertain.
After a while you learn
That even sunshine burns
If you get too much.
So you plant your own garden
And decorate your own soul
Instead of waiting for
Someone to bring you flowers.
And you learn
That you really can endure...
That you really are stong...
And that you really do have worth.
After a while you learn
The subtle difference
Between holding a hand
And chaining a soul,
And you learn
That love doesn't mean leaning
And company doesn't mean security.
And you begin to learn
That kisses aren't contracts
And presents aren't promises.
And you begin to accept your defeats
With your head up and and your eyes open,
With the grace of a woman,
Not the grief of a child.
You learn to build your roads on today,
For tomorrow's ground is uncertain.
After a while you learn
That even sunshine burns
If you get too much.
So you plant your own garden
And decorate your own soul
Instead of waiting for
Someone to bring you flowers.
And you learn
That you really can endure...
That you really are stong...
And that you really do have worth.
Thursday, December 7, 2006
SUPERFOODS TO THE RESCUE
ARE THESE POPULAR PABULUMS REALLY THE PANACEAS FOR WHAT AILS YOU? HOLISTIC HEALTH COUNSELOR KELLY SCOTTI DIPS INTO THE POWER AND THE PROPAGANDA BEHIND NATURE'S SAVING GRACES.
Originally published in the October 2006 edition of thefamilygroove.com
Superfoods have been promoted in the media for the last few years as the answer to everything. Want age-defying beauty, optimal health, clear skin, higher brain functioning? How about preventing cancer? Superfoods are touted as the miracle cure-all for everything bad that can happen to you. But riddle this: what if there really are no superfoods? What if there are only foods that, depending on how much you eat of them, the speed and the manner in which you eat them, how you prepare them, what they are combined with, and whether or not they are organic, influence their classification as good, bad or neutral?
Yes, it's true.
All of the factors I just listed affect the effect food has on your body and your mind.Ultimately, if your diet is varied and full of whole foods, and you take time to enjoy the process of eating, then foods will affect you positively, prevent disease by boosting your immunity, aid in digestion and more. It sounds to easy to be true, right? But, in fact, most whole foods when eaten in combination with one another are nutritional powerhouses, a.k.a. superfoods.
Okay, so for those of you that still have to have your superfoods shopping list, let the rescue begin with the basics:A food has to be organic to be super. Yes, organic costs more, but buying organic ensures your food will have a higher nutrient content, making these “superfoods” even better for you. Also, organic is safer for your children because they don't allow the use of pesticides or genetic modification in organic foods. Remember that in order for foods to be super for our kids, they have to contribute to proper brain function, provide our children with the macro- and micronutrients they need, give good sustained energy, not cause inappropriate weight gain, and be appetizing to our picky little girls and guys. Portability and easy access are a plus. That’s a lot of pressure for these little foods. Let’s see if our top 20 list (in no particular order) rises to the challenge:
Grapes
Portable and powerful, these little balls of joy provide your child with polyphenols (antioxidants), vitamin C, and natural sugars. They give an instant energy boost.
Berries
Low in sugar, high in phytochemicals, antioxidants, fiber, calcium, magnesium and zinc, these sweet treats are easy to eat and easy to carry. Pick one or try them all: blueberries, strawberries, cranberries, blackberries, raspberries and more.
Oranges
Rich in beta carotene, vitamin C, vitamins B1 and 6, potassium, folic acid, calcium, and iron, oranges are colorful, sweet smelling and a real treat for our little ones—and don’t forget, very accessible and portable.
Bananas
A rich source of Vitamins B and C, potassium, magnesium and iodine. They are easily digested and a high energy source—and again, very portable.
Apples
Every colorful apple provides five grams of fiber and lots of antioxidants, including flavonoids and other polyphenols. Apples, however, are one of the most pesticide-sprayed crops, and most non-organic apples are waxed to make sure they are not damaged in shipping ( and who wants to eat that?), so be sure to choose organic.
Avocados
Avocados are fruits that provide a terrific source of monounsaturated fat, an essential part of your child’s proper growth and development. In fact, over 60 per cent of a child's brain is comprised of fat. Good fat should make up a third of your toddler’s daily calories to support proper brain functioning.
Broccoli
You might need to dress it up a little (did anyone say melted cheese?), but broccoli is loaded with disease fighting chemicals and vitamin C. Chop it up and serve it incognito in a main dish—your child will never know it's there.
Mushrooms
A great source of phosphorus, magnesium, potassium and selenium, mushrooms are also easy to put into varied dishes without the risk of discovery.
Tomatoes
Tomatoes are high in lycopene, a potent carotenoid antioxidant. Cherry or grape tomatoes are easy for an on-the-go snack. The bigger tomatoes can be chopped into salads, wraps, salsa, and more for lots of tasty options.
Carrots
Carrots contain high levels of beta carotene, are fun to eat and easy to carry.
Nuts or natural nut butters
Essential fats are the key here. Be sure to choose peanut butter and other nut butters that are natural to avoid high fructose corn syrup and other yucky ingredients. And make sure you give only chopped nuts to kids under five to avoid choking.
Beans
Filled with fiber, protein and iron, beans are a nutritious addition to a child's diet, and very easy to put in soups, grind into spreads (hummus anyone?), salads and more.
Cage Free, Organic Eggs
Eggs are a complete protein, and contain lutein and zeaxanthin, antioxidants that support eye health. They are low in sodium, and great for your little one’s growing body. You can also buy omega-3 eggs, which offer your child essential fatty acids for brain development support.
Yogurt
One cup of yogurt provides 13 grams of protein and almost 500mg of calcium, making it one of the best sources of protein and calcium for your child. Yogurt also contains probiotics which help promote immune system functioning and healthy digestion. Throw in some berries for a taste treat. Make sure to choose varieties with no added sugars or artificial sweeteners.
Sweet potatoes
These root veggies are loaded with beta carotene, vitamin E, vitamin B6, potassium and iron. Mash’em up and serve’em hot. They make great food fight material as well, and spice up the color of any wall—so beware.
Mangos
This tropical fruit provides more than a full day’s serving of beta-carotene, as well as fiber, potassium, and vitamin C. They are so good and juicy—and portable, but be sure to bring a napkin or wipe.
Quinoa
Quinoa (pronounced KEEN-wah) looks and tastes like a grain, but it's a seed that contains copious amounts of iron, potassium, vitamin B, fiber and protein. A ½ cup actually provides all the protein your child needs in a day—that’s some seed. You can prepare it as a rice-type dish or like porridge. It’s good any time of the day. My son and I like it with a little balsamic vinegar as a side dish, or with some pure maple syrup for breakfast.
Salmon
Salmon contains heart-healthy omega-3 polyunsaturated fat, tastes good, and is easy to prepare. Choose wild Alaskan salmon to decrease risk of mercury contamination.
Whole grain bread
No Wonder bread on the list here. White bread and refined whole wheat can lead to blood sugar havoc, weight gain and fluctuations in energy. Look for breads made with 100% whole wheat or whole grain in order to keep your child’s energy level up and his/her glucose level regulated. Whole grains are rich in complex carbohydrates and add beneficial phytonutrients, fiber, vitamins and minerals to your child’s diet.
Green leafy vegetables
Greens, such as spinach, kale, bok choy, Swiss chard and romaine lettuce, contain beta-carotene, vitamin B, calcium, lutein and zeaxanthin that work together to support overall health. Getting your child to eat them might be a challenge if you toddler is like mine and avoids anything green. However, a variety of quality green drinks and powders have sprouted up in the last five years, and my little one loves them (as long as I call them juice). Take a look below for more information on some of the green drinks you can find in your supermarket or health food store, and my favorite home recipes.
Dark Chocolate
After you fill your child up with all the great foods listed above, its time for you to indulge in my number one super food: pure, dark organic chocolate. Loaded with magnesium, antioxidants and chemicals that mimic the love response in our bodies, a little piece of dark chocolate is a little piece of heaven. When it’s really dark, you only need a little to fill up that sweet spot.
At the end of the day, just know that the more good foods you can add into your child’s diet, the more likely he or she will make good food choices in the future. Avoid those sugary, processed, junk food traps. For now, load them up on the goodies above, as part of a varied, colorful, organic diet and watch them thrive.
Superfoods Key
Phytonutrients/phytochemicals
These are plant-derived compounds that are not essential to your health, but are believed to improve your health. Phytochemicals, called polyphenol antioxidants, for example, give fruits and vegetables their vibrant hues of green, orange, red and purple.
Antioxidants
These sustenances help neutralize harmful food digestion byproducts called free radicals that can lead to cancer, allergies, heart disease and other age-related diseases.
Flavonoids
These are the best-known antioxidants. Think citrus fruits, berries, onions and tea. Flavonols, isoflavones, and anthocyanidins are subgroups of the flavonoids. Over 5000 naturally occurring flavonoids have been characterized from various plants.
Carotenoids
These are the pigments that protect dark green, yellow, orange and red fruits and vegetables from sun damage, and they work as antioxidants in humans. There are over 600 of them, but the most well known include beta-carotene (vitamin A), lycopene, and lutein.
Vitamins
Nutrients considered essential to health.
Minerals
In general, these are trace elements, salts or ions such as copper and iron. These minerals are essential to human metabolism.
For superfood recipes and shopping lists, check out these super sites: www.wildoats.com/u/recipe200/ and www.wildoats.com/u/health100454/ .
For those of you that prefer books to the Internet, check out Superfoods for Babies and Children by Annabel Karmel or The Organic Baby and Toddler Cookbook by Lizzie Vann.
The Scoop on Green Drinks
Some of my favorite combinations include:
I change up the amounts of each of the ingredients every time. For the most part, I include four or five leaves of the greens with about a cup or two of fruit and about 16 ounces of pure water. That makes about 32 ounces of juice. I have a very powerful blender called a Vita-Mix (http://www.vitamix.com/) that allows me to make the combinations above without having to throw out of any of the good pulpy stuff (like some juicers do).
If you don’t have time or the equipment to make your own green drinks, you can find two of my favorite at the grocery store:
Naked Juice Green MachineOdwalla Superfood™
Micronutrient Fruit Juice Drink
Not only do they taste good, but they are good for you, and a much better choice than regular sugary reconstituted fruit juices available. If buying brands other than the two listed above, make sure you read the label to confirm they contain real juice and not just sugar. Also try to buy varieties that are labeled organic and GMO free.
Another option is green drink powders. For a list of some of the powders available, their ingredients, and directions for use, visit http://www.energiseforlife.com/green_drinks.php.
Kelly Scotti, HHC, is the Founder and Director of Flying Dragon Wellness, www.flyingdragonwellness.com,a nutrition and wellness counseling practice in Bucks County, Pa. She's Board Certified by the American Association of Drugless Practitioners, and obtained her training from the Institute for Integrative Nutrition in NYC. She and her husband also run an online baby boutique for boys, www.ohboybabyboutique.com. Kelly sees clients at her office location in Pipersville, PA, as well as conducting counseling sessions over the phone. For more information, or to schedule a consultation, please email Kelly at flyingdragonwellness@yahoo.com.
ARE THESE POPULAR PABULUMS REALLY THE PANACEAS FOR WHAT AILS YOU? HOLISTIC HEALTH COUNSELOR KELLY SCOTTI DIPS INTO THE POWER AND THE PROPAGANDA BEHIND NATURE'S SAVING GRACES.
Originally published in the October 2006 edition of thefamilygroove.com
Superfoods have been promoted in the media for the last few years as the answer to everything. Want age-defying beauty, optimal health, clear skin, higher brain functioning? How about preventing cancer? Superfoods are touted as the miracle cure-all for everything bad that can happen to you. But riddle this: what if there really are no superfoods? What if there are only foods that, depending on how much you eat of them, the speed and the manner in which you eat them, how you prepare them, what they are combined with, and whether or not they are organic, influence their classification as good, bad or neutral?
Yes, it's true.
All of the factors I just listed affect the effect food has on your body and your mind.Ultimately, if your diet is varied and full of whole foods, and you take time to enjoy the process of eating, then foods will affect you positively, prevent disease by boosting your immunity, aid in digestion and more. It sounds to easy to be true, right? But, in fact, most whole foods when eaten in combination with one another are nutritional powerhouses, a.k.a. superfoods.
Okay, so for those of you that still have to have your superfoods shopping list, let the rescue begin with the basics:A food has to be organic to be super. Yes, organic costs more, but buying organic ensures your food will have a higher nutrient content, making these “superfoods” even better for you. Also, organic is safer for your children because they don't allow the use of pesticides or genetic modification in organic foods. Remember that in order for foods to be super for our kids, they have to contribute to proper brain function, provide our children with the macro- and micronutrients they need, give good sustained energy, not cause inappropriate weight gain, and be appetizing to our picky little girls and guys. Portability and easy access are a plus. That’s a lot of pressure for these little foods. Let’s see if our top 20 list (in no particular order) rises to the challenge:
Grapes
Portable and powerful, these little balls of joy provide your child with polyphenols (antioxidants), vitamin C, and natural sugars. They give an instant energy boost.
Berries
Low in sugar, high in phytochemicals, antioxidants, fiber, calcium, magnesium and zinc, these sweet treats are easy to eat and easy to carry. Pick one or try them all: blueberries, strawberries, cranberries, blackberries, raspberries and more.
Oranges
Rich in beta carotene, vitamin C, vitamins B1 and 6, potassium, folic acid, calcium, and iron, oranges are colorful, sweet smelling and a real treat for our little ones—and don’t forget, very accessible and portable.
Bananas
A rich source of Vitamins B and C, potassium, magnesium and iodine. They are easily digested and a high energy source—and again, very portable.
Apples
Every colorful apple provides five grams of fiber and lots of antioxidants, including flavonoids and other polyphenols. Apples, however, are one of the most pesticide-sprayed crops, and most non-organic apples are waxed to make sure they are not damaged in shipping ( and who wants to eat that?), so be sure to choose organic.
Avocados
Avocados are fruits that provide a terrific source of monounsaturated fat, an essential part of your child’s proper growth and development. In fact, over 60 per cent of a child's brain is comprised of fat. Good fat should make up a third of your toddler’s daily calories to support proper brain functioning.
Broccoli
You might need to dress it up a little (did anyone say melted cheese?), but broccoli is loaded with disease fighting chemicals and vitamin C. Chop it up and serve it incognito in a main dish—your child will never know it's there.
Mushrooms
A great source of phosphorus, magnesium, potassium and selenium, mushrooms are also easy to put into varied dishes without the risk of discovery.
Tomatoes
Tomatoes are high in lycopene, a potent carotenoid antioxidant. Cherry or grape tomatoes are easy for an on-the-go snack. The bigger tomatoes can be chopped into salads, wraps, salsa, and more for lots of tasty options.
Carrots
Carrots contain high levels of beta carotene, are fun to eat and easy to carry.
Nuts or natural nut butters
Essential fats are the key here. Be sure to choose peanut butter and other nut butters that are natural to avoid high fructose corn syrup and other yucky ingredients. And make sure you give only chopped nuts to kids under five to avoid choking.
Beans
Filled with fiber, protein and iron, beans are a nutritious addition to a child's diet, and very easy to put in soups, grind into spreads (hummus anyone?), salads and more.
Cage Free, Organic Eggs
Eggs are a complete protein, and contain lutein and zeaxanthin, antioxidants that support eye health. They are low in sodium, and great for your little one’s growing body. You can also buy omega-3 eggs, which offer your child essential fatty acids for brain development support.
Yogurt
One cup of yogurt provides 13 grams of protein and almost 500mg of calcium, making it one of the best sources of protein and calcium for your child. Yogurt also contains probiotics which help promote immune system functioning and healthy digestion. Throw in some berries for a taste treat. Make sure to choose varieties with no added sugars or artificial sweeteners.
Sweet potatoes
These root veggies are loaded with beta carotene, vitamin E, vitamin B6, potassium and iron. Mash’em up and serve’em hot. They make great food fight material as well, and spice up the color of any wall—so beware.
Mangos
This tropical fruit provides more than a full day’s serving of beta-carotene, as well as fiber, potassium, and vitamin C. They are so good and juicy—and portable, but be sure to bring a napkin or wipe.
Quinoa
Quinoa (pronounced KEEN-wah) looks and tastes like a grain, but it's a seed that contains copious amounts of iron, potassium, vitamin B, fiber and protein. A ½ cup actually provides all the protein your child needs in a day—that’s some seed. You can prepare it as a rice-type dish or like porridge. It’s good any time of the day. My son and I like it with a little balsamic vinegar as a side dish, or with some pure maple syrup for breakfast.
Salmon
Salmon contains heart-healthy omega-3 polyunsaturated fat, tastes good, and is easy to prepare. Choose wild Alaskan salmon to decrease risk of mercury contamination.
Whole grain bread
No Wonder bread on the list here. White bread and refined whole wheat can lead to blood sugar havoc, weight gain and fluctuations in energy. Look for breads made with 100% whole wheat or whole grain in order to keep your child’s energy level up and his/her glucose level regulated. Whole grains are rich in complex carbohydrates and add beneficial phytonutrients, fiber, vitamins and minerals to your child’s diet.
Green leafy vegetables
Greens, such as spinach, kale, bok choy, Swiss chard and romaine lettuce, contain beta-carotene, vitamin B, calcium, lutein and zeaxanthin that work together to support overall health. Getting your child to eat them might be a challenge if you toddler is like mine and avoids anything green. However, a variety of quality green drinks and powders have sprouted up in the last five years, and my little one loves them (as long as I call them juice). Take a look below for more information on some of the green drinks you can find in your supermarket or health food store, and my favorite home recipes.
Dark Chocolate
After you fill your child up with all the great foods listed above, its time for you to indulge in my number one super food: pure, dark organic chocolate. Loaded with magnesium, antioxidants and chemicals that mimic the love response in our bodies, a little piece of dark chocolate is a little piece of heaven. When it’s really dark, you only need a little to fill up that sweet spot.
At the end of the day, just know that the more good foods you can add into your child’s diet, the more likely he or she will make good food choices in the future. Avoid those sugary, processed, junk food traps. For now, load them up on the goodies above, as part of a varied, colorful, organic diet and watch them thrive.
Superfoods Key
Phytonutrients/phytochemicals
These are plant-derived compounds that are not essential to your health, but are believed to improve your health. Phytochemicals, called polyphenol antioxidants, for example, give fruits and vegetables their vibrant hues of green, orange, red and purple.
Antioxidants
These sustenances help neutralize harmful food digestion byproducts called free radicals that can lead to cancer, allergies, heart disease and other age-related diseases.
Flavonoids
These are the best-known antioxidants. Think citrus fruits, berries, onions and tea. Flavonols, isoflavones, and anthocyanidins are subgroups of the flavonoids. Over 5000 naturally occurring flavonoids have been characterized from various plants.
Carotenoids
These are the pigments that protect dark green, yellow, orange and red fruits and vegetables from sun damage, and they work as antioxidants in humans. There are over 600 of them, but the most well known include beta-carotene (vitamin A), lycopene, and lutein.
Vitamins
Nutrients considered essential to health.
Minerals
In general, these are trace elements, salts or ions such as copper and iron. These minerals are essential to human metabolism.
For superfood recipes and shopping lists, check out these super sites: www.wildoats.com/u/recipe200/ and www.wildoats.com/u/health100454/ .
For those of you that prefer books to the Internet, check out Superfoods for Babies and Children by Annabel Karmel or The Organic Baby and Toddler Cookbook by Lizzie Vann.
The Scoop on Green Drinks
Some of my favorite combinations include:
- Bok choy, green apples and strawberries
- Raspberries, blueberries and collard greens
- Romaine, cucumber and mango
I change up the amounts of each of the ingredients every time. For the most part, I include four or five leaves of the greens with about a cup or two of fruit and about 16 ounces of pure water. That makes about 32 ounces of juice. I have a very powerful blender called a Vita-Mix (http://www.vitamix.com/) that allows me to make the combinations above without having to throw out of any of the good pulpy stuff (like some juicers do).
If you don’t have time or the equipment to make your own green drinks, you can find two of my favorite at the grocery store:
Naked Juice Green MachineOdwalla Superfood™
Micronutrient Fruit Juice Drink
Not only do they taste good, but they are good for you, and a much better choice than regular sugary reconstituted fruit juices available. If buying brands other than the two listed above, make sure you read the label to confirm they contain real juice and not just sugar. Also try to buy varieties that are labeled organic and GMO free.
Another option is green drink powders. For a list of some of the powders available, their ingredients, and directions for use, visit http://www.energiseforlife.com/green_drinks.php.
Kelly Scotti, HHC, is the Founder and Director of Flying Dragon Wellness, www.flyingdragonwellness.com,a nutrition and wellness counseling practice in Bucks County, Pa. She's Board Certified by the American Association of Drugless Practitioners, and obtained her training from the Institute for Integrative Nutrition in NYC. She and her husband also run an online baby boutique for boys, www.ohboybabyboutique.com. Kelly sees clients at her office location in Pipersville, PA, as well as conducting counseling sessions over the phone. For more information, or to schedule a consultation, please email Kelly at flyingdragonwellness@yahoo.com.
Gratitute and Attention
Exploring the Link between Gratitude and Attention
by Gregg Krech
"If the only prayer you say in your entire life is ‘thank you' that would suffice."- Meister Eckhart
Your eyes are still closed when you hear the beeping of your digital alarm clock go off on the small wooden table next to your bed. Without opening your eyes your arm naturally reaches over to press the black "snooze alarm" button - a motion you repeat just about every morning. But this morning nothing happens. The beeping continues – and is getting a bit irritating. So now you open your eyes and watch your index finger press hard on the correct button. More beeping. You hit another switch which should just turn the alarm off completely. Still more beeping. In a fit of frustration you finally pull out the cord from the electrical outlet. Ahh.... quiet at last. Perhaps it's time for a new clock.
A few minutes later you find yourself about to get up from a brief stop at the toilet when . . . . the toilet won't flush. "I'm really starting off the day in great shape," you think. You get dressed and start the coffeemaker to give you a bit of a jolt, but when you come back to the kitchen there is hot water and coffee grounds all over the table. Now you're beginning to think that this is a bad dream and you must still be in bed. But it's not over. You open the door to grab the morning paper and quickly check the news before leaving for work but . . . no paper! You look to the left, to the right. Did someone take your paper? Did they forget to deliver it? No time to speculate further. Got to get to work. As you drive down the highway to work, you're thinking about how rough the morning has been when suddenly . . . the person driving in the next lane changes lanes – cutting you off and almost running you off the road. When you arrive at work your heart is still racing and you take every opportunity to share your "extraordinary" morning with your colleagues. What a relief it will be when this day is over!
If you've ever had a day when everything seems to go wrong you can probably sympathize with the subject of the story above and it appears understandable that he or she would feel frustrated and perhaps have a sense that the world is a pretty unfriendly place.
To begin to understand the relationship between attention and gratitude we need to turn the story around. Imagine a day when . . . .
- the alarm works perfectly- the toilet flushes just the way it's supposed
- the coffeemaker produces a hot, aromatic cup of coffee
- your morning paper is waiting outside your door
- no other car crashes into you or cuts you off on the way to work
Now what happens? Do you arrive at work feeling overwhelmed with gratitude – with an attitude of appreciation for all the people and things that are supporting you on this glorious morning?
Probably not.
Habits of Attention
Most likely your attention has identified and attached itself to some other problems. If there's no particular problem going on that morning, your mind may ruminate about something that happened in the past or anticipate some difficulty that may occur in the future. It is common for our attention to focus on the problems and difficulties we are facing because we have to pay attention to such challenges in order to handle them. Unfortunately we can develop a "habit of attention" in which we fail to notice the many things that are supporting our existence – our health, our work, our family, and our efforts to accomplish the things we want to do. The more this "habit of attention" has developed, the less likely we will be able to experience gratitude.
I first made the connection between Gratitude and Attention when I discovered a Japanese method of self-reflection called Naikan (like the name of the camera).
The word Naikan means "inside looking" or "inside observation." This method of self-reflection is primarily based on three questions:
1. What have I received from others?
2. What have I given to others?
3. What troubles and difficulties have I caused others?
As you can see these questions are very simple. And when I participated in a 14 day retreat in Japan in 1989, these questions became the framework for me to reflect on my entire life. I reflected on each stage of my life and on every person who had playing a meaningful role in my life since my birth (my mom, dad, grandparents, teachers, friends, colleagues, ex-girlfriends, etc. . .) When I stepped back from my life and began quietly reflecting on everything that had been done for me and given to me (question #1) I was surprised and overwhelmed by how much I had received in my life. The day I left that retreat I felt more cared for, loved and supported than ever before. It was as if I had a blood transfusion and gratitude was now simply flowing through my veins and arteries. I had learned to notice what I had not been noticing. Through self-reflection I had learned about attention and gratitude.
That two week retreat inspired me to return to Japan many times to investigate, in more depth, the Japanese art and practice of self-reflection. I have yet to discover a more profound method for cultivating gratitude and reshaping our attitude and understanding of our lives.
Let's consider three of the greatest obstacles to gratitude. They are:
Self-preoccupation
We are so preoccupied with our own thoughts, feelings, needs and bodies that we have little attention left over to notice what is being done to support us. You might think of your attention as flashlight. As long as you shine the light on your problems, difficulties, and aches and pains, there is no light available for seeing what others are doing for you.
Expectation
When I turn the switch on my bedside lamp I assume the light will go on as it (almost) always does. Once I've come to expect something, it doesn't usually get me attention. My attention isn't really grabbed until my expectation isn't met (the light bulb doesn't work). So my attention tends to gravitate away from what I expect and towards what I don't expect.
Entitlement
The more I think I've earned something or deserve something, the less likely I am to feel grateful for it. As long as I think I'm entitled to something I won't consider it a gift. But when I am humbled by my own mistakes or limitations, I am more likely to receive what I am given with gratitude and a true sense of appreciation for the giver as well as the gift.
To experience a sense of heartfelt gratitude we most overcome these three obstacles. Self-reflection provides a path for doing so. It allows us to pause to appreciate what is being given to us rather than focus on what we don't have. It allows us to consider the countless objects and human beings that made it possible for me to get to work or turn on my computer. Through self-reflection, we can come to see everything we have, and are, as gifts. And through self-reflection we begin to train our attention to notice what we haven't noticed.
It is rare to meet a person whose life is full of gratitude. Many people don't truly appreciate what they have until it is gone. And having lost the opportunity to be grateful, they simply find another reason to be disappointed.
If you wish to cultivate gratitude you must develop a practice. Without practice, there is no development of skill - only an idea. You cannot become a grateful person just by thinking that you want to be grateful. Sometimes we are engaged in a practice, but we don't think of it as a practice. For example– complaining. Complaining is a wonderful practice if you wish to cultivate disappointment, resentment and self-pity. Have you ever tried this practice? It is quite effective. Each time you complain you get better at complaining. It is like learning to play an instrument.
Most of us are better at the practice of complaining than at the practice of self-reflection. We have developed a habit of attention – to notice the troubles others cause us. And we have developed a habit of speech -- to complain to others about these troubles. But to cultivate gratitude, we need to develop a new habit of attention – to notice the concrete ways in which the world supports us each day. And we can then develop a new habit of speech – expressing our gratitude to others.
So start your practice today. Notice. Reflect. Express. Hey, what's that sound? Oh, it's the alarm on my watch reminding me I have an appointment. What a nice feature. It frees up my mind to attend to other things. Thanks, watch. And thanks to my wife Linda who gave it to me. And thanks to all the people who made it. And thank goodness my finger works well enough to shut it off. Time to move on.
Gregg Krech is the Director of the ToDo Institute and the author of several books including A Natural Approach to Mental Wellness and the award-winning book Naikan: Gratitude, Grace and the Japanese Art of Self-Reflection. He conducts ToDo Institute's annual distance learning courses which include Working with Your Attention in April and A Month of Self-Reflection in November. More information on these courses is available by emailing the ToDo Institute at todo@together.net
by Gregg Krech
"If the only prayer you say in your entire life is ‘thank you' that would suffice."- Meister Eckhart
Your eyes are still closed when you hear the beeping of your digital alarm clock go off on the small wooden table next to your bed. Without opening your eyes your arm naturally reaches over to press the black "snooze alarm" button - a motion you repeat just about every morning. But this morning nothing happens. The beeping continues – and is getting a bit irritating. So now you open your eyes and watch your index finger press hard on the correct button. More beeping. You hit another switch which should just turn the alarm off completely. Still more beeping. In a fit of frustration you finally pull out the cord from the electrical outlet. Ahh.... quiet at last. Perhaps it's time for a new clock.
A few minutes later you find yourself about to get up from a brief stop at the toilet when . . . . the toilet won't flush. "I'm really starting off the day in great shape," you think. You get dressed and start the coffeemaker to give you a bit of a jolt, but when you come back to the kitchen there is hot water and coffee grounds all over the table. Now you're beginning to think that this is a bad dream and you must still be in bed. But it's not over. You open the door to grab the morning paper and quickly check the news before leaving for work but . . . no paper! You look to the left, to the right. Did someone take your paper? Did they forget to deliver it? No time to speculate further. Got to get to work. As you drive down the highway to work, you're thinking about how rough the morning has been when suddenly . . . the person driving in the next lane changes lanes – cutting you off and almost running you off the road. When you arrive at work your heart is still racing and you take every opportunity to share your "extraordinary" morning with your colleagues. What a relief it will be when this day is over!
If you've ever had a day when everything seems to go wrong you can probably sympathize with the subject of the story above and it appears understandable that he or she would feel frustrated and perhaps have a sense that the world is a pretty unfriendly place.
To begin to understand the relationship between attention and gratitude we need to turn the story around. Imagine a day when . . . .
- the alarm works perfectly- the toilet flushes just the way it's supposed
- the coffeemaker produces a hot, aromatic cup of coffee
- your morning paper is waiting outside your door
- no other car crashes into you or cuts you off on the way to work
Now what happens? Do you arrive at work feeling overwhelmed with gratitude – with an attitude of appreciation for all the people and things that are supporting you on this glorious morning?
Probably not.
Habits of Attention
Most likely your attention has identified and attached itself to some other problems. If there's no particular problem going on that morning, your mind may ruminate about something that happened in the past or anticipate some difficulty that may occur in the future. It is common for our attention to focus on the problems and difficulties we are facing because we have to pay attention to such challenges in order to handle them. Unfortunately we can develop a "habit of attention" in which we fail to notice the many things that are supporting our existence – our health, our work, our family, and our efforts to accomplish the things we want to do. The more this "habit of attention" has developed, the less likely we will be able to experience gratitude.
I first made the connection between Gratitude and Attention when I discovered a Japanese method of self-reflection called Naikan (like the name of the camera).
The word Naikan means "inside looking" or "inside observation." This method of self-reflection is primarily based on three questions:
1. What have I received from others?
2. What have I given to others?
3. What troubles and difficulties have I caused others?
As you can see these questions are very simple. And when I participated in a 14 day retreat in Japan in 1989, these questions became the framework for me to reflect on my entire life. I reflected on each stage of my life and on every person who had playing a meaningful role in my life since my birth (my mom, dad, grandparents, teachers, friends, colleagues, ex-girlfriends, etc. . .) When I stepped back from my life and began quietly reflecting on everything that had been done for me and given to me (question #1) I was surprised and overwhelmed by how much I had received in my life. The day I left that retreat I felt more cared for, loved and supported than ever before. It was as if I had a blood transfusion and gratitude was now simply flowing through my veins and arteries. I had learned to notice what I had not been noticing. Through self-reflection I had learned about attention and gratitude.
That two week retreat inspired me to return to Japan many times to investigate, in more depth, the Japanese art and practice of self-reflection. I have yet to discover a more profound method for cultivating gratitude and reshaping our attitude and understanding of our lives.
Let's consider three of the greatest obstacles to gratitude. They are:
Self-preoccupation
We are so preoccupied with our own thoughts, feelings, needs and bodies that we have little attention left over to notice what is being done to support us. You might think of your attention as flashlight. As long as you shine the light on your problems, difficulties, and aches and pains, there is no light available for seeing what others are doing for you.
Expectation
When I turn the switch on my bedside lamp I assume the light will go on as it (almost) always does. Once I've come to expect something, it doesn't usually get me attention. My attention isn't really grabbed until my expectation isn't met (the light bulb doesn't work). So my attention tends to gravitate away from what I expect and towards what I don't expect.
Entitlement
The more I think I've earned something or deserve something, the less likely I am to feel grateful for it. As long as I think I'm entitled to something I won't consider it a gift. But when I am humbled by my own mistakes or limitations, I am more likely to receive what I am given with gratitude and a true sense of appreciation for the giver as well as the gift.
To experience a sense of heartfelt gratitude we most overcome these three obstacles. Self-reflection provides a path for doing so. It allows us to pause to appreciate what is being given to us rather than focus on what we don't have. It allows us to consider the countless objects and human beings that made it possible for me to get to work or turn on my computer. Through self-reflection, we can come to see everything we have, and are, as gifts. And through self-reflection we begin to train our attention to notice what we haven't noticed.
It is rare to meet a person whose life is full of gratitude. Many people don't truly appreciate what they have until it is gone. And having lost the opportunity to be grateful, they simply find another reason to be disappointed.
If you wish to cultivate gratitude you must develop a practice. Without practice, there is no development of skill - only an idea. You cannot become a grateful person just by thinking that you want to be grateful. Sometimes we are engaged in a practice, but we don't think of it as a practice. For example– complaining. Complaining is a wonderful practice if you wish to cultivate disappointment, resentment and self-pity. Have you ever tried this practice? It is quite effective. Each time you complain you get better at complaining. It is like learning to play an instrument.
Most of us are better at the practice of complaining than at the practice of self-reflection. We have developed a habit of attention – to notice the troubles others cause us. And we have developed a habit of speech -- to complain to others about these troubles. But to cultivate gratitude, we need to develop a new habit of attention – to notice the concrete ways in which the world supports us each day. And we can then develop a new habit of speech – expressing our gratitude to others.
So start your practice today. Notice. Reflect. Express. Hey, what's that sound? Oh, it's the alarm on my watch reminding me I have an appointment. What a nice feature. It frees up my mind to attend to other things. Thanks, watch. And thanks to my wife Linda who gave it to me. And thanks to all the people who made it. And thank goodness my finger works well enough to shut it off. Time to move on.
Gregg Krech is the Director of the ToDo Institute and the author of several books including A Natural Approach to Mental Wellness and the award-winning book Naikan: Gratitude, Grace and the Japanese Art of Self-Reflection. He conducts ToDo Institute's annual distance learning courses which include Working with Your Attention in April and A Month of Self-Reflection in November. More information on these courses is available by emailing the ToDo Institute at todo@together.net
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