Walking

Americans take about 5,117 steps a day, far short of the expert-recommended 10,000.

Medicine & Science in Sports & Exercise

Chocolate!

No!Yes!

Eat Dark Chocolate!

One to two weekly servings of dark chocolate led to a 32 percent reduction in heart failure risk for women in a study published in Circulation: Heart Failure, an American Heart Association journal.  One serving of dark chocolate consists of about 1 ounce.

Yum :)

Enjoy your day!

Soup's On!

Healthy packaged soups help fight winter colds.

Sleep On It

People who mentally rehearse the nest day's goals before bed are more likely to execute those tasks, according to a study published in Psychological Science.  Picturing the context is key: If you need to write an important e-mail, picture yourself typing in the address and hitting send.  Chances are you will remember to do just that.

ENJOY YOU DAY  :)

For the Vegan in you

Broken-Lasagna Casserole
by ~Blessedmama 

"About a year ago, I was at a discount store when I saw something unique, something I've never seen before in the way of pasta: a bag of purposely broken lasagna noodle pieces! I stared at that, amazed that the simple act of breaking those long noodles into chunks could inspire a new dish spinning through my head. Being strictly a budget-minded girl, though, I couldn't buy them that day - they didn't fit in that day's wad of cash. And then I never bought them, I don't know why. But, oh broken noodles, I've never forgotten you! So, I recently went out and bought a box of lasagna noodles and broke them up all by myself. It was fun being destructive like that. Thus, the Broken-Lasagna Casserole was born. He may not be the most handsome boy in the room, but he is sure is nice and smooth talkin'! See if you don't like him too."

Broken-Lasagna Casserole right out of the oven.

A chunk of him on my plate next to some steamed asparagus.

Broken-Lasagna Casserole

Ingredients:
1 pkg. lasagna noodles, broken in chunks
1 Tbs. canola oil
1 pkg. Smart Ground, original
1 pkg. extra-firm tofu, drained and diced small
2 tsp. salt
1/2 tsp. pepper
1 green bell pepper, diced small
5 cloves of garlic, chopped
1 - 28oz. can petite diced tomatoes
1 - 15oz. can tomato sauce
1 - 4.25 oz. can chopped olives
1 cup of frozen corn
1 - 6oz. can tomato paste
15-20 fresh basil leaves cut into thirds or halves, depending on their size (if extra small, leave whole)
1 - 10oz. pkg. Vegan Gourmet Monterey Jack cheese, finely grated, divided

Directions:
Preheat the oven to 350 degrees. Prepare the broken noodles according to package directions. In a large pot, heat the oil on medium heat. Saute the Smart Ground and tofu until beginning to brown, about 5 minutes, stirring occasionally. Add the seasonings, bell pepper and garlic and continue cooking for another five minutes, being careful not to burn. You can add a touch more oil or a little water, if the food starts to stick. Add the canned tomato products, olives and corn. Turn heat down to medium low and let simmer for 30 minutes. Turn off the heat and add the fresh basil. Add the noodles to the pot and stir. Set aside one cup of the cheese and thoroughly mix the rest in the pot. Pour the ingredients into a large casserole dish. Sprinkle the remaining one cup of cheese on top. Bake for 30 minutes. Turn broiler on high, and broil for about five minutes to finish melting the cheese. Check to make sure the casserole doesn't burn. This was a fun variation to lasagna or an ordinary pasta dish. Everyone liked it - hope you do too. Feeds five hungry vegans for a couple of days.

http://blessedveganlife.blogspot.com/

Figs with Mascarpone and Warm Spiced Honey


Figs contain omega-3 fatty acids, which are associated with healthy heart and brain function, and lutein, which aids vision. Nutritionists recommend figs for helping to lower blood cholesterol and blood pressure.

Ingredients


8 small (or 4 large) fresh, ripe figs, stems trimmed, halved lengthwise

1/3 cup mascarpone, softened

1/3 cup mild honey

1/4 teaspoon ground cinnamon

1/8 teaspoon ground cardamom

1/8 teaspoon ground allspice

4 sprigs fresh mint

Directions

1.Arrange the figs cut-side up among four plates. Use the back of a teaspoon to gently press into the center of the flesh and create a small indentation.

2.Add a dollop of mascarpone to the center of each fig half and set plates aside.

3.Place honey and spices in a small heat-proof bowl and set over a pan with simmering water. Cook over medium heat, whisking to blend, until the honey is liquefied and warm, 1 to 2 minutes. Drizzle honey over each fig, garnish plates with mint sprigs, and serve immediately.

DiabetesCare

Oh, No! Joe?

There are real pros and cons to drinking coffee. by Kalia Doner

Confused by what you've heard about coffee and diabetes? Well, it is a bit confusing, so here's the rundown.

~The pros  Researchers say coffee can raise levels of HDL (good) cholesterol and improve the ratio of HDL to LDL (bad) cholesterol, reducing the risk of heart disease- the number one killer of people with diabetes.  Another study found that drinking four or more cups a day lowered a person's risk of being hospitalized for heart rhythm problems (arrhythmia) by 18 percent.

~The cons  Among those with type 2 diabetes, a small 2008 study from Duke University indicated that caffeine may cause blood sugar to spike a couple of hours after it is consumed.  In fact, caffeine seemed to raise glucose levels by as much as oral diabetes medications lowered them!

A Salute to the Season

Tangerine and Avacado salad

Serves 4

3 T fresh line juice

4 T honey

1 T balsamic vingar

1/2 tsp salt

1/8 tsp cayenne pepper

6 tangerines

1 avocado, halved, pitted, peeled and thinly sliced crosswise

3 T roasted sunflower seeds

~In a large bowl, whisk together the line juice, honey, balsamic vingar, salt and cayenne pepper.

~With a vegetable peeler, peel 3 long strips of zest from 1 tangerine. Cut the strips into 1/8inch silvers.  Then peel the tangerines and separate into segments. Cut the segments crosswise into 2 or 3 pieces, discarding any seeds.

~Add the tangerines, zest and avocado to the dressing in the bowl and toss to combine.  Chill until serving time.

~Sprinkle with sunflower seeds.

To treat light carpet stains without synthetic chemicals, mix equal parts white vinegar and water in a spray bottle and apply directly on stain. Let the solution sit for several minutes then clean gently with brush or sponge using warm, soapy water. For a heavy-duty carpet cleaning mix, combine 1/4 cup salt, 1/4 cup borax, and 1/4 cup vinegar. Rub paste into carpet, leave for a few hours, then vacuum area.

Toothbrush Meditation

Clean Your Teeth, Clean Your Soul

The morning rush is filled with various mundane activities, like brushing and flossing your teeth, which is hurried through to get to the days important stuff. And some days, forget it, there just isn’t enough time to floss! It’s either fuss with the plaque (and such) that nobody is noticing or be late for work, which everybody will be noticing.
Performing for the outside world too often wins attention over acting on behalf of the self. So how do you make brushing and flossing your teeth the important stuff?

First, let’s think about what is happening when you brush and floss.
You are cleaning off what has been left behind. You have taken what you want, what you have left is what you don’t want. If unwanted entities stay attached to you they begin to rule you. So brushing and flossing are ways that you take control over what is permitted to influence your life.

Imagine brushing and flossing your teeth as a deliberate action that frees the unwanted influences attached to you. The emotions, relations, reactions and actions you have experienced that diminish who you want to be could be referred to as entity influences.

You can clean away these entities by redirecting your mental outlook. Using the time you spend cleaning the left over, unwanted debris from your body (mouth in this case) as a time to clean the left over, unwanted debris from your mind increases the effects of both efforts. You are actively changing how the world influences you by changing yourself.

When brushing and flossing your teeth, visualize who you want to be. Feel what qualities you need to be that person. Allow your attitudes toward entity influences to change as you expand your definition of Self. What was once an influence that you were at the effect of can now be seen through compassion, patience, forgiveness and poise.

Using the mind-body connection to bring a deliberate focus into your consciousness is the art of living.

Shaken, Not Stirred

Want to keep you locks shiny without spending a fortune on pricey products?  Try this do it yourself hair tonic from Philip Kingsely, author of The Hair Bible: A Complete Guild to Health and Care.  Shake together 2 ounces each of mouthwash and witch hazel. Add 1/2 ounce of vodka and shake. Apple the mixture to your scalp with a cotton ball. Massage for five minutes with your fingertips; leave in and shampoo as usual.

Random

Vitamin Overload

About one-third of children and teens in the United States take vitamin and mineral supplements, even though most may not need them, suggests a study at the University of California Davis School of Medicine.  Analysis of data on more than 10,000 kids ages 2 to 17 showed that kids with healthier diets and higher socioeconomic status were more likely to take supplements than children who are actually at risk for nutritional deficiencies.  The researchers warn that multivitamins for older children and adolescents are not regulated by the FDA and may cause side effects such as nausea, abdominal pain and liver abnormalities.

Surprising Fact:

Surprising fact:  One medium potato has nearly double the potassium of a banana! Potatoes also have vitamin C and essential minerals, and the are a great source of fiber.  Keep the skins on.

In The Pink

Ever wonder why you can't tolerate broccoli or brussels sprouts? You may be a "supertaster." Supertasters are people who have a high number of taste buds and are very sensitive to pungent (and, in particular, bitter) foods.  To find out if you're one of them, try this test: Swab blue food coloring on the tip of your tongue.  The dye will cover the tongue, but the fungiform papillae the structures on the tongue that house the taste buds will stay pink.  Punch a hole in the middle of a one inch square of wax paper; place it on the tip of you tongue. Then, using a magnifying glass and flashlight, count the number of pink dots within the hole.  Supertasters have dozens.  If this is you, try adding these veggies to soups they lose some of their taste and eat extra portions of veggies you enjoy.

:)

LOOSEN UP

"When you restrict calories too severely, the brain's reward system- which includes dopamine and receptors, the same ones involved in drug addiction- becomes more sensitized to anything that might boost reward, says Mary Boggiano, Ph.D., a psychologist at the University of Alabama at Birmingham. For the dieter, that is typically junk food. This supersensitization in the brain may be why dieters crave junk food and why it is hard to not overeat once they have eaten just on bite of a tasty treat."

POKE ME

Acupuncture may be the best way to ease chronic low-back pain. A 2007 study of more than 1,100 long suffering people found that having two half-hour sessions a week for five weeks reduced pain almost twice as well as treatment that combined medication, exercise and physical therapy.  And a study last year in the Archives of Internal Medicine found that real acupuncture and pretend acupuncture using tooth-picks on non-acupuncture points had positive effects.  Both were superior to conventional drug and physical therapy.
~By Phyllis Mcintosh

LOOK CLOSER

In the crush of a hectic day, it's easy to lose sight of your most basic needs: whole food, fresh air, sound sleep, love.  Easy to get caught up in the complexity of life, in the expectation and obligations crowding you in.  The path back to serene simplicity doesn't require razing your schedule to the ground.  Rather, it calls for a certian quality of attention (the closer look, the longer pause) and a willingness to look for and appreciate pure sweetness wherever you find it.

By Terri Trespicio

POWER FOODS: Cinnamon

This ubiquitous and historic spice may benefit your cholesterol levels, blood sugar and so much more.

Here's something that may come as a surprise: That cinnamon you've been stirring into your oatmeal cookie dough and sprinkling on raisin toast is probaly cassia, a close relative of Ceylon, or true cinnamon.  Like Ceylon, cassia comes from the bark of tropical evergreen trees typically found in Asia.  Bold and spicy, it has long been the American favorite ( and the FDA allows it to be sold as "cinnamon"): Europeans prefer the subtler, citrusy Ceylon.  Both were cornerstones of the lucrative spice trade dating back to the 16th century and they continue to deliver a host of benefits for cooking and health.

Power up this weekend.

Treat Your Lips

The season's dry air can spell trouble for the delicate skin around the mouth.  Heal chapping naturally with this simple salve: Mix a half teaspoon of honey, a half teaspoon of fresh lemon juice, and a half teaspoon of castor oil and apply each night before bed.

Happy Weekend.