Healthy Body

I visit the local farmer’s market on weekends to get the freshest fruits and vegetables that I can find. As I browse the stands I wonder how much time and effort goes into producing those delicious foods. As everyday consumers, we can grow some of our own food without all the labor of the average farmer. Here are a few tips to help anyone grow their own food organically.

1. Seeds grow in the soil. Who said that that soil had to be on the ground? Growing fruits and vegetables in containers is a good way to get a sampling of several different plants. Container gardeners can use fertilizer free potting soil as the medium to grow their food.

2. Use natural insect repellants. Mint leaves have been shown to repel ants. Crushing the leaves releases the offensive mint oils. There are pesticides that derive from flowers that can be used to kill some insects. Even sprays made from soaps can kill them. Substances like eucalyptus and camphor possess such vapors that can be used as natural repellants without harmful side effects to the food.

3. Instead of buying that big bag of fertilizer at the store, create your own compost pile. Banana peels can be used as a type of fertilizer due to the potassium they contain. Plants that require an alkaline soil medium can grow with an ammonia and water liquid fertilizer added to the soil.

4. If you are preparing the soil in your yard for organic gardening, determine the type of soil that you have. There are three categories: clay, loam, and sand. Loam is the best, because it holds water, but is easily manageable when you have to till the soil.

5. Choose plants that are perfect for growing in your zone. Depending on where you live, certain foods may have a harder time thriving than others. Seed catalogues list under each offering a list of the zones that are favorable for that particular plant.

6. Collect rain water. You will need to use your hose from time to time, but collecting rain water in barrels will help to lower your water bill. The barrels can be stored in a shed to reduce the rate of evaporation of the water. Visit your local feed and seed store to buy rain collecting devices.

7. Weeds and grass will grow even though you’ve prepared the soil. Weeds and grass compete with your plants and steal the water and nutrients from the soil. The crops must be kept weed and grass free to survive.

Organic gardening can be fun and rewarding: your crops will be fresher and tastier without all of the chemicals, and your body will thank you for it. Â

Note: This recipe is especially good for those with a gluten-free diet.

Ingredients:

3 bell peppers
15 oz. can black beans, drained and rinsed
1 c. corn
1 c. cooked rice
1/2 c. onions, finely chopped
1 1/2 tsp. cumin
1 oz. light cheddar cheese, grated
1 oz. Jalapeno Jack cheese, grated
2 cloves garlic, minced
1 tsp. cilantro
1/4 c. water
nonstick cooking spray

Instructions:

Preheat oven to 350 degrees. Spray 9″ x 13″ pan with nonstick cooking spray. Cut peppers in half lengthwise and remove seeds. Combine remaining ingredients minus cheese.Â

Fill peppers with bean mixture until half full and place in pan. Pour 1/4 cup water in bottom of pan. Cover with foil and bake for 30 minutes. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

Can be served with steamed veggies, a salad, or baked potato.

When you get started on a workout, you want to keep it going strong, but you have to remember that you can do too much. Working out as much as you can, for as long as you can, and as hard as you can, is more likely to get you injured than in shape. Our bodies require regular rest to heal and to function optimally.

Sometimes when you work out, you create damage in your muscles and other tissue. It’s too small to really notice, but it’s still there. Resting your body allows these tiny injuries to heal themselves. If you don’t get enough rest between workouts, these tiny problems can add up to a larger, more serious injury. Rest also gives our muscles time to build themselves, so if you never get adequate rest, you won’t see significant improvement. Not only should you take adequate rests between each individual workout, you should also alternate light and heavy workouts during the week, and have a much lighter week every 6 weeks or so.Â

In addition to just “taking a break” between workouts, you need to get adequate sleep at night as well. Not only does sleep help us rest and relax our brain, it also allows us to relax and repair our bodies. Not getting enough rest will leave you sluggish, not at your peak performance, and will eventually make you ill. While it is recommended to get at least 7 hours of sleep a night, you should remember that each person is different. Some need only 3 or 4 hours of sleep to function properly, while others may need 9 or 10 to feel refreshed.

One type of rest people don’t usually consider when thinking about a workout is rest from stress. A workout provides stress to our body, but it’s not the only thing that does. If we are mentally and emotionally stressed throughout the day, it shows physically. If your body is in a constant state of stress, your muscles wont relax and heal, even when you’re just sitting there. If you are showing symptoms of fatigue and feel overworked, you should try adding yoga, Pilates, of meditation to your routine. These will truly relax your body and allow it to get the rest it needs.Â

If you don’t rest between workouts, get sleep at night, or de-stress at all, you’re not only more at risk for getting hurt, you’re probably also pretty tired. If you don’t feel like you have the energy to get out of bed in the morning because you’ve worked out too hard, chances are you probably won’t feel like exercising either. By doing too much too soon, you’re actually likely to decrease how much you work out in the future.

So remember, working harder isn’t always better. Take time to relax and let your body prepare for its next challenge.  Â

If you need to lower your blood pressure, but you don’t want to take prescription medications, the first step you should take is to make some changes in your diet. There are some small steps you can make that can add up to a big difference in your blood pressure. Here are 5 changes to try.

Cut Back on Salt. This is probably the most important change you can make to your diet if you want to lower your blood pressure. Instead of salting your food, experiment with different spices, sauces, and other seasonings. Just be sure to read labels and check the amount of sodium. Try cutting back on packaged foods that are higher in sodium and search for less salty options.

Go for the veggies. When our body has all the vitamins and minerals it needs, it can work more efficiently. This helps to lower your blood pressure along with improving functioning all over your body. Potassium is particularly important for lowering blood pressure. While you can always just get a comprehensive multivitamin, the best choice is to eat foods rich in certain vital substances. The best way to do this is by adding fruits and veggies to your diet. Try replacing some of the meat in your diet with these healthier alternatives. Just remember that meat has nutrients you need as well, so eat foods that will replace those nutrients as well.

Get more fiber. Increasing the amount of soluble fiber in your diet can not only lower your blood pressure, it can also lower your cholesterol, and help you lost weight naturally. You can add fiber to your diet by eating oat bran, apple pectin, or guar gum. A slightly more pleasant alternative would be fiber supplements. Just make sure to check how much of the content is soluble fiber.

Cut back on sugar. While scientists aren’t really sure why, eating processed sugars raises your blood pressure. You should cut back on eating sugar, or eat it with fiber or protein: they slow the absorption and lessen the effects.

Ditch the diet pills. While losing weight can help lower your blood pressure, stick to a healthy diet rather than taking pills. Many weight loss pills can actually raise your blood pressure. Losing weight the old fashioned way with diet and exercise is the best idea for lowering your blood pressure.

If you think these changes sound like too much for your taste, why not take them one at a time? You could also make changes in increments. For example, decide to replace one sugary or salty snack with a fruit of vegetable each day for a week. Once you’re used to one change, you can keep adding more until you’re comfortable and happy with your new healthy diet and lower blood pressure.

Ingredients:

1/4 cup of fresh lemon juice
1 tablespoon of grated lemon zest
2 tablespoons of chopped fresh dill weed
1/4 teaspoon of salt
3/4 cup of olive oil
1/2 teaspoon of dill weed

Instructions:

Combine all ingredients in a blender and mix well. Pour dressing into cruet and chill for at least 1 hour prior to serving.Â

Nice and refreshing!

While herbal remedies have been used in some cultures for centuries, other societies have just begun to accept their benefits. Even now, some people still rely on modern medicine for problems that can be treated effectively with an herbal remedy because they are leery about them. A great way to get the benefits of herbs without taking supplements is to brew them into a tea. You then get the benefits along with a great tasting drink. Here are three great herbal teas and what they can do to help you.Â

Valerian Tea – Valerian has been used for centuries to help with a whole host of medical problems. Most recently it has been used to calm nerves and even soothe severe anxiety and restlessness. It is a great tea to enjoy at the end of the day when you want to unwind and relax. Because it acts as a sedative, Valerian is often used to cure insomnia and get a restful night’s sleep. It is commonly used to help with cramps and digestive problems such as irritable bowel syndrome.

You should also be wary of continued use because it can become addictive and produce withdrawal symptoms if you stop using it. Â

When making Valerian tea, do not use boiling water, becasue by doing so you can decrease its potency: just use hot water.Â

Echinacea – Want to be able to strengthen your immune system and better fight off viruses like that flu? Or course you do. That’s why you should try to drink Echinacea tea regularly. This tea stimulates your t cells and helps boost interferon production, both essential parts of immune functioning.

A few people may be allergic to Echinacea, so if you experience any signs of an allergic reaction or an asthma attack, see a doctor immediately.Â

Hawthorn – If you’re looking for a natural, effective way to help improve your heart function and circulation, you should try hawthorn tea. This herb has been known to help the heart, relieve blood pressure problems, lower cholesterol, and improve circulation. It’s also an antioxidant which means it helps prevent cancer and improves overall health.

Before drinking herbal teas, taking herbal supplements, or taking any medications, you should talk to your doctor. Herbs can have side effects, complications, and drug interactions, just like prescription meds. You doctor will be able to tell you if it’s safe for you to use certain herbs or not.  Â

If used properly, herbal teas can be a great way to naturally improve your health and help you live a happier life. If you benefit from these teas, there are many other options that you can try to maintain good health.

Stressed out? Need a good way to relax and feel better about life? Why not get a massage? Getting regular massages helps relieve the physical and mental stress from your body, leaving you ready to take on new challenges. Here are some of the great benefits of massage:

Improves immune system functioning – Studies have shown that the number of white cells in your blood increases after a massage. These are the cells that help the body fight diseases. With regular massage, you can have a stronger immune system and get sick less often.

Improves circulation – By relaxing your muscles, blood is able to flow more freely through your veins. Improved circulation gives you a boost of energy for the rest of your day. Plus, increased circulation in the skin can even reduce the appearance of cellulite if done on a regular basis.

Reduces pain - When muscles are tight and tense all day long, they eventually become sore. By relaxing the muscles with a massage, you can ease the pain caused by sore, stiff muscles. Plus, increased circulation further helps relieve pain from the area that is rubbed, and can help relieve tension headaches.

Decreases stress and anxiety – Stress is one of the most prevalent, but preventable causes of health problems in modern society. De-stressing is not only a great way to feel better; it also helps you live longer. If you’ve ever had a massage, you already know how relaxed it makes you feel. With relaxed muscles, decreased pain, improved circulation, your body lets go of all the daily stress you’ve been holding on to.Â

Decreases blood pressure -Â There was a study conducted that showed that a simple, short touch can immediately cause a drop in blood pressure. Combine this with the improved circulation, relaxed muscles, and decreased anxiety and you get a great way to keep your blood pressure low (you should be careful if you have low pressure to begin with); make sure to get up slowly and take it easy after a massage.

Improves mood – Massage has been shown to make you feel better due to many of the reasons listed above.Â
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So, think a massage might help you but just don’t think you can afford it? You should check out massage schools. There you can get a quality massage at an incredibly low price.Â

So what are you waiting for? Go out and make an appointment for a massage today. You’ll be feeling great in no time.

Ingredients:

1 large bulb fennel, core and stems removed, fronds reserved
3 navel oranges, peeled
1/4 cup extra virgin olive oil
2 tablespoons minced shallots
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups baby spinach, stems removed, rinsed well and patted dry
20 oil-cured black olives
2 ounces Parmesan, thinly shaved with a vegetable peeler

Instructions:

Remove core and stems from fennel bulb. Keep fronds. Cut fennel into halves and slice. Next, slice oranges over a cup or bowl to preserve juice. Using the bowl with the orange juice, add shallots, oil, salt and pepper and whisk together. Add in orange segments, spinach and fennel, tossing to coat well. Â

Divide salad and top with olives, cheese and fennel fronds. Serve immediately.

If you are considering switching to a vegan or vegetarian diet, but are concerned about getting everything you need to stay healthy, read on. While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well. There’s no need to take extra supplements everyday: simply eat the right foods to provide you will a healthy, well rounded diet. Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them:

Iron. It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period. There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli. You may also consider eating a fortified breakfast cereal, as these have extra iron added. You should also be sure to get adequate vitamin C so the iron is absorbed.

Calcium. Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet. Many green leafy vegetables are great sources of calcium. Soy products, such as fortified soy milk and tofu, are good calcium sources as well. You can also find orange juice on the market that has added calcium.

Protein. While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods. Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein. You should eat a variety of these foods for optimum health.

Vitamin D. This nutrient is essential for proper absorption of calcium. The best way to get it without drinking milk is from good old sunshine. You don’t need to go tanning, just take a daily walk or do some reading outdoors. If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals.

Vitamin B12. This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources. Fortified soy milk and cereals have added B12, but you may still need a daily supplement.

Zinc. This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts. You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources, the best way to get nutrients is naturally. Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.

Back pain is debilitating and affects every area of your life. The most common area of the back to experience pain is the lumbar region, or the lower back. Learn how the practice of yoga can bring relief for back pain sufferers.

Many people think yoga is a fancy way of meditating. They think that there is no way that it could actually be a beneficial form of exercise. Yoga is so much more than that and those that practice it develop an unmatched mind to body connection.

The practice of yoga has gone on for over 5,000 years. There are many different types of yoga. The most common form practiced in America is Hatha yoga. Yoga combines physical poses with breathing techniques and meditation. The poses are called asanas, and the breathing methods are called Pranayama.

Yoga increases flexibility. The muscles of the body are toned, the joints are lubricated, and the body is detoxified. The heart, pulse, and respiratory rate are slowed. Blood pressure decreases while the energy level of the participant increases. Pains in the body decrease as well with regular practice.

Pain in the lower back can be caused by a number of things. Usually, it is an injury sustained while lifting, pulling, or twisting incorrectly or at an odd angle. The pain is made worse by the fact that the back supports the weight of the body when sitting and standing. Driving a car for long periods of time can bring on pain in the lower back. Those with severe pain feel relief mostly when they are lying down.

Practicing yoga is of tremendous benefit for people with back pain. Yoga can be practiced by anyone regardless of age, or fitness level. You start where you are comfortable and work your way forward from there. Back pain sufferers should take it slow and be sure to follow proper form when executing the poses. As your flexibility increases, so will your range of motion. Your back will, in essence, learn to heal itself.

By strengthening the abdominal muscles, pressure is taken off of the back to maintain balance. A strong core is the key to minimizing back injuries. More oxygen is delivered to the muscles through practiced breathing. Muscle fibers lengthen to reduce knotting and tearing. Abdominal and back muscles work opposite each other to maintain proper posture and body alignment.

Yoga is good physical therapy for those who suffer from back pain. The postures will strengthen the muscles of the entire body and improve your physical and physiological health overall.