Heart-Healthy, Cost-Conscious Recipes and Food Tips

Heart-Healthy, Cost-Conscious Recipes and Food Tips
By Julie Upton, RD

This week I’m at the American Dietetic Association’s annual meeting in Chicago, attending seminars and hearing from nutrition experts and scientists. One of my favorite parts of these conferences, however, is the expo: It’s always packed with delicious samples, healthy cooking ideas, and useful food facts. Here’s a quick review of some of the conference news so far—plus some great recipes I picked up from the exhibitors.

Plant-based diet lowers blood pressure
On Sunday morning, I listened to Cyril Kendall, MD, of the University of Toronto, explain how eating a diet rich in soluble fiber, nuts, soy, and plant sterols (aka the Portfolio Diet) lowers total and LDL cholesterol levels; in one study, the results were virtually the same for those on the diet and those taking statins, a cholesterol-lowering drug. The diet, however, also lowered blood pressure and promoted healthy weight—something that statins don’t do.

The Portfolio Diet included almonds, and Dr. Kendall says that when almonds are consumed, not all of their calories are absorbed. This may help explain why individuals who eat nuts are not as likely to be overweight compared to non-nut eaters. What’s more, new research is showing that almonds have a prebiotic effect in the gastrointestinal tract, which means that almonds help healthy bacteria grow. This prebiotic effect not only helps the GI tract keep healthy, but it may help reduce cholesterol and manage inflammation. Plus, we already know that almonds are included in the Food and Drug Administration’s health claim for nuts and heart health. Check out almondsarein.com for more information.

The benefits of whole grains continue to grow. The problem remains, however, that most of us don’t get much more than a serving of whole grains a day—and people still have a hard time recognizing which grains are whole grains, according to a new survey by the USA Rice Federation. Research presented at the meeting showed that people who eat rice have healthier diets overall, with more fruits and vegetables and less saturated fat and added sugars. Brown rice is a 100% whole grain, and at only 10 cents per serving, it’s affordable too. The Tutti Fruitti Brown Rice Salad is one of my favorite recipes from the expo, because it shows how you can combine rice with veggies and dried fruit for a delicious, filling meal.

Tutti Fruitti Brown Rice Salad
Usarice.com
3 cups cooked brown rice
3/4 cup dried cranberries
1 mango, chopped
3/4 cup chopped pecans, toasted
3/4 teaspoon ground black pepper
1/2 cup raspberry vinaigrette dressing
1/4 cup plus two tablespoons fresh chopped parsley, divided

In large bowl, combine rice, cranberries, mango, pecans, pepper, vinaigrette, and 1/4 cup parsley. Toss well. Garnish with remaining parsley. Makes four servings.

Per serving: Calories 302; Fat 10 g; Sodium 281 mg; Carbohydrate 50 g; Protein 4 g; Fiber 5 g

Source

Sugar Intake and Breast Cancer Risk

I LOVE sugar. That is still quite an understatement, but - I suppose you get the point. But I am willing to give up my addiction to sugar :'(!! for the sake of health. With all the findings about sugar's effects on our health- be it an additional risk to breast cancer or one of the causes of Alzheimer's disease, it's quite a daunting thing. I think I'd rather sacrifice a few sweets than not be able to remember anyone or anything.

Here's an interesting article on the relationship of breast cancer and sugar intake:

Sugar Intake and Breast Cancer Risk Posted Wed, Oct 29, 2008, 10:03 am PDT
88% of users found this article helpful.
Post a Comment View All 6 Comments

For decades, people have been trying to determine if eating sugar causes cancer or feeds a cancer that is already there. A researcher named Dr. Michael Pollak at McGill University in Montreal summed it up well by saying, "Sugar does not directly cause cancer, but people should be careful about the amount of sugar they consume, because each person's individual body reacts differently to sugar."

Here's how scientists think this sugar-cancer relationship might work. When sugar or empty calories are rapidly absorbed into the bloodstream, blood sugar levels rise suddenly and the body responds by increasing its insulin production. Insulin regulates the amount of sugar in the blood by metabolizing it for use as energy or by storing it as fat.

If the body is overrun with sugar, it has trouble getting the glucose (blood sugar) into the cells where it can be transformed into energy. When the body is constantly dumping insulin into the bloodstream, but the sugar is not being removed from the blood stream, this process is called insulin resistance.

Research has now shown that when insulin levels are harmfully high at the time of a cancer diagnosis, the cancer is associated with a worse prognosis. This process, however, isn't as straightforward as it might sound because insulin also promotes the storage of fat, and we know that obesity itself can induce insulin resistance.

But we do know that people with a history of cancer have a greater incidence of borderline diabetes or overt diabetes than do those without such a history.

The bottom line is: Try to avoid eating processed sugar. Simple sugars aren't the best source of energy anyway. If you need to satisfy a craving for sweets, consider replacing a sugary dessert with a sweet fruit. This doesn't mean that you can never again have a dessert; just be selective. Your body will thank you for it in the long run.

Taken From: Yahoo News

Ancient Yoga Secrets for Radiant Natural Beauty

Ancient Yoga Secrets for Radiant Natural Beauty
Anna Montage, Health and Wellness Editor

We all want to look and feel our best—it’s only natural. The secret of yoga is this: You don’t have to spend a lot of time and money or undergo painful cosmetic procedures to exude radiant natural beauty. Here are some well-kept secrets for how to enjoy health and beauty.

Secret One: Fresh juices nourish your body from the inside out, giving you that healthy natural glow.

No beauty product can give you the natural radiance that comes from nourishing your body on the cellular level. Freshly squeezed fruit and vegetable juices are a powerful source of nutrition for each and every cell in your body, providing them with enzymes, minerals, vitamins, and antioxidants. If you juice regularly, you will experience a noticeable improvement in the texture and quality of your skin. Your energy will increase and you will begin to crave nourishing, wholesome foods. Drinking fresh juice is one of the most powerful ways to jumpstart your personal natural beauty program. Don’t be intimidated by the prospect of adding fresh juicing to your daily life; it is actually quite easy (and so delicious). Check out Wai Lana’s Favorite Juices for a tantalizing array of fresh juice recipes.

Secret Two: Yoga nourishes every gland and organ in your body, giving you youthful energy and vitality.

Yoga is a powerful exercise for enhancing your personal beauty and youthfulness in so many ways:

• Yoga balances the delicate hormones that control nearly every function in your body, enhancing the health of your skin and hair
• Yoga rejuvenates tired internal organs by improving circulation
• Inverted poses bring fresh blood to your head and face, improving skin and muscle tone
• Yoga firms and tones your muscles and helps to keep them supple and flexible
• Yoga improves your coordination and balance, leading to graceful posture and gait

Wai Lana offers a variety of yoga videos for every level: beginner, intermediate, and advanced.

Secret Three: A plant-based diet is a must for any natural beauty program.

The powers of plant nutrients are proclaimed on nearly every skin and hair product, and for good reason: Plants are full of wonderful rejuvenating properties that will enhance your natural beauty and longevity. However, rather than just focusing on the power of plants from the outside, why not nourish your whole body from the inside? A plant-based diet will help keep you feeling young and beautiful for many years to come. Whole grains, fresh fruits and vegetables, legumes, and nuts and seeds, as well as a moderate amount of dairy products, provide all the nutrition you need for radiant natural beauty—without weighing you down. The ancient science of yoga also teaches that a vegetarian diet is more compassionate, allowing you to care for other living beings while you care for yourself.

Secret Four: Relaxation and meditation give you that inner peace that is so attractive.

A sweet smile is so alluring, whether it’s coming from a young person or an old person, a tall person or a short person—it doesn’t matter. But too much stress makes it difficult to feel relaxed and peaceful, and stress is hard to avoid in our society. Take a little time every day to cultivate your ability to relax and experience the inner peace that will help you to transcend the stress and strain of everyday life. Yoga meditation is a powerful method for inducing inner peace and relaxation. Wai Lana’s CDs—Rest and Relax, Yoga Sound and Yoga Music of the Heart—all contain the soothing sound vibrations that will make it easier for you to relax and smile every day.

Secret Five: Simple, all-natural beauty products bring the final touch to your natural beauty program.

Thankfully, there are many bath and beauty products available that contain all-natural, cruelty-free ingredients. These products are better for you and better for the environment. Many common beauty products contain chemical ingredients that are not good for you—they may even be toxic over the long term or cause allergic reactions. Read labels and stick with the brands that emphasize natural purity and safety.


Thankfully, there are many bath and beauty products available that contain all-natural, cruelty-free ingredients. These products are better for you and better for the environment. Many common beauty products contain chemical ingredients that are not good for you—they may even be toxic over the long term or cause allergic reactions. Read labels and stick with the brands that emphasize natural purity and safety.

From: Wai Lana Yoga's Newsletter

Water and Life

Water is something we rarely think of, and many people have no appreciation for it. With all the global warming problems, run-offs and what not, it's sad to think how polluted everything will become if we don't do anything about it.

Anyhow, on a healthy note- drink good amounts of water (at least 2 liters a day- when you aren't exercising) to help keep healthy. It will help keep weight off, aid your digestion, and mental clarity. Our bodies contain high amounts of liquid, so if there is an imbalance, it can and will lead to many different problems.

It has been studied and proven by many scientists (Read: "Our Bodies' Many Cries for Water") that many problems people experience, like heart burn, can be helped, if not cured by drinking more water! And it is also said that 60% of the time that we feel hungry, we are actually experiencing dehydration. So drink and drink and keep healthy!

After practicing Hatha Yoga, have a glass of water to help further flush out the toxins that your yoga practice just helped squeeze out.

Outdoor Yoga

Outdoor Yoga
Now that the warm spring weather is here, why not practice yoga outdoors? I love to practice outside, especially by the ocean. Out in the fresh air, any of the asanas or breathing techniques quickly oxygenates your entire body.

There's another element at work outside, too—negative ions. These negatively charged particles in the air are found in great numbers in forests and around oceans, rivers, or streams. Negative ions make you feel alert and invigorated and reduce anxiety and depression. According to researchers, this is because they increase our capacity to absorb and utilize oxygen so that it reaches our cells and tissues more quickly. That's a remarkably similar effect to that of hatha yoga, so why not combine the two for a double dose of feel-good energy!

Wai Lana's Healthy Lifestyle Tips

Day Dream time...

As a child I was always day dreaming. Even as a troubled teenager, I always loved to and would day dream. Now we can do it as part of our relaxation!

Want smart kids? Force it.

Pushing Kids to Be Smarter Sooner
Why the focus on preschool may be misguided.
By Rich Maloof for MSN Health & Fitness
1 | 2 | Next >

All across the country, parents of preschoolers have been sighing in relief. Summer brought the news that more kindergarten classes would shift this fall from part-day to full-day programs.

For parents and caregivers, the advantages of this recent trend are clear. Those in dual-earner families won't need to leave work early or pay for after-school childcare. Stay-at-home parents will be able to enjoy a few extra hours of peace—or, more likely, spend additional time doing all it takes to keep a household up and running.

If you're a kindergarten student, your benefits are not so clear-cut (though, hats off to you for perusing this article!). According to a study released in July, the academic gains resulting from full-day kindergarten diminish quickly—and even tend to be reversed within the elementary-school years.

The benefit of part-time K

The study, which appeared in the journal Child Development, used data from 13,776 children who were in the kindergarten ("K") class of 1998–1999. Though the reading and math skills of full-day K students tended to improve at a faster rate compared part-day K students, their lead evaporated once kindergarten was over. The academic abilities of the part-day K students actually increased at a faster rate between the end of kindergarten and the spring of fifth grade.

The researchers of the Early Childhood Longitudinal Study believe this phenomenon is explained not by what happens in school, but in the home. The parents of full-day K students are more likely to come from lower-income homes in which both adults work and therefore have less time to support and stimulate the intellect of a child.

Going for gold

It's a shame—a heartbreaking one, for some—that parents may have to forego an ideal intellectual environment for the sake of putting dinner on the table and a roof overhead.

The impact of socioeconomics on education and child brain development is not news. But the ever-mounting pressure to be smarter sooner has increased the emphasis on kindergarten and pre-school education.

Is it a simple, undisputed fact that a child stands a better chance of mastering a skill or intellectual ability when he or she has a good head start? Is a window going to close on your child's opportunity to become a genius, a virtuoso, or an Olympic athlete?

Early connections

The concern stems from the generally accepted notion that 75 percent of the brain develops by the age of 6, and a few studies have provided solid evidence of how critical early brain growth is to specific cognitive functions.

For example, we know that the primary language center, located in the brain's frontal lobe, makes many of its neurological connections in the early grade-school years. For this reason, children learn new languages more quickly and easily than teens or older people.

Another striking example is how the corpus callosum, which is like a highway between the right and left sides of the brain, becomes 10 to 15 percent thicker among children who are trained on the piano before the age of seven. Older musicians are known to have uncommon growth of brain areas as well, but studies published in Discover magazine and in the journal Science suggest they could practice like they were Chopin's protégé and still not have anywhere near the same enlargement of the corpus callosum.

Don't worry, be happy

Such studies are worthwhile and fascinating, but they tend to fuel a unique brand of parental paranoia. When status and superlative achievement eclipse a parent's interest in a child's happiness, the pressure to excel is met with diminishing returns.

"The bottom line for me is that there ought to be a high level of engagement between parents and children, and it ought to be a lot of fun," says Dr. R. Scott Benson, child and adolescent psychiatrist with the Creekside Psychiatric Center in Pensacola, Fla. "When there is stress in either direction—either because other life stresses inhibit interaction or because the child is uncomfortable—the learning process is curbed."

In addition to anecdotal evidence derived from his own work with kids, Benson cites a study that showed nerve centers in the brains of lab mice made fewer neurological connections when the mice were stressed.

In his 1999 book The Myth of the First Three Years: A New Understanding of Early Brain Development and Lifelong Learning, author John T. Bruer, Ph.D., challenges the idea that pre-kindergarten experiences mold a person's brain for life. "There's no magic cutoff," Bruer told the National Education Association. "Good teachers can have profound effects at any age, from pre-school to university to people you work for in adult life."

Some highfalutin preschools are now tracking (and advertising) the number of their students who go on to attend Ivy League universities. To them we say: Let the kid play with the Tinker Toys for now, and let's see how it goes.

As Benson concludes, "It's the positive and uplifting learning experiences that can be the most life-enhancing."

For more information on child development, visit the Web site of the Eunice Kennedy Shriver National Institute of Child Health and Human Development.

Wai Lana's Goji products

Wai Lana has yet more new products! This is truly a great year for Wai Lana fans!

Natural Soaps

With all the much needed clamor about the dangers of shampoos, cosmetics, toothpastes, and recently, even milk products- it is a good time to switch to natural products. For soaps, I just recently got my order of Wai Lana's Natural Soaps and I can say they really are delightful.

It's always a great concern for people who are responsible for the lives of others - as mothers, fathers, or teachers, let's all go the safe way, and use these less toxic products and look forward to a healthier, longer, and hopefully more meaningful life.

Paella Recipe

Last night I tried Wai Lana's Paella Recipe:

Paella is a famous Spanish dish that takes its name from the wide, shallow skillet it's traditionally cooked in. Although there are as many paella recipes as there are chefs, common to most of them is the use of saffron, which imparts its bright yellow color and bittersweet taste. This vegetarian variation includes lots of fresh vegetables and tender chunks of pan-fried tofu.

1 1/4 cups uncooked basmati rice
1 1/4 cups uncooked sticky rice*

2 1/2 Tbsp. olive oil
10 oz. firm tofu, cut into 1/2-inch cubes
One small bunch of fresh chives, chopped
Half a red bell pepper, cut into strips
Half a green bell pepper, cut into strips
1 cup fresh shiitake mushrooms, sliced
1 cup button mushrooms, sliced
3 medium tomatoes, cut into segments
1 cup fresh or frozen peas
1/4 tsp. saffron
1/4 tsp. turmeric
2 Tbsp. soy sauce
1 to 2 tsp. salt, or to taste
1/2 tsp. black pepper
Fresh parsley for garnishing

1. Rinse and cook both kinds of rice separately. For each one, place the rice into a small saucepan with 2 cups water. Cover and bring to a boil on high heat, then immediately reduce the heat to the lowest setting. Cook until the water is absorbed and the grains are soft, about 15-20 minutes. Remove and set aside.

2. Heat 1/2 Tbsp. of the oil in a nonstick skillet and pan-fry the tofu until golden brown. Set aside. In a wok or large skillet heat the remaining 2 Tbsp. oil and sauté the chives, bell peppers, and mushrooms over medium heat. When slightly tender, stir in the tomatoes, pan-fried tofu, peas, saffron, and turmeric.

3. Cook for about 4-5 minutes until the vegetables are just tender and some of the moisture has dried up. Add the cooked rices along with the soy sauce, salt, and pepper and gently toss to combine. Heat until warmed through. Garnish with parsley if desired.

Serves 12

*Sticky rice is also called sweet or mochi rice and can be found in Asian markets or the Oriental section of some supermarkets.

Nutritional Information Per Serving:
Calories: 211, Fat 4.6g (41 cal), Carbohydrate 35.9g (144 cal), Protein 6.6g (26 cal)
Added information: Saturated Fat 0.6g, Cholesterol 0mg, Sodium 564mg, Dietary Fiber 2.1g

It was delightful, to say the least. It reminded me of my Spanish grandmother who'd always cook her "Nana's special paella" for us during our family reunions. She mentioned that back in Spain paella can be made of anything. It's actually usually a dish of all the left overs!

Drugs - and Yoga

I know this is probably quite an odd thing to say, but I was really quite depressed reading through the posts of these people on who've - thankfully, gotten through their drug problems. I know some people who've died of illegal drug overdose, and it was always just a huge and painful shock for me and for all the other people who knew them. I've just been thinking, - Yoga is a great way to help prevent drug taking. Just like now they're having more inmates doing yoga to help them get over their problems- yoga will also help the drug problem.

There are so many people- if not all people- perhaps, who are looking for that security, that safety and happiness, - inner, and deeper happiness which yoga can give. I know that that sounds kinda far out, but I've experienced it myself, and I know that because I have somehow experienced a sense of inner happiness in myself from practicing yoga, I am sure that others can benefit from it too, and hopefully prevent such painful and sad stories as the people in Check yourselves.

Wisdom from Benjamin Franklin

A man wrapped up in himself makes a very small bundle.
Benjamin Franklin

Wai Lana's Gems of Wisdom

Lol! This a great one

Presidential Race

This is quite off my usual topic, but with the elections nearly over, I'd think it'd be a bit clearer or easier to say which one of the two candidates will actually win. I'm not fully convinced Obama will win, nor am I fully convinced that McCain will either. Up until this point it's quite hard for me to actually say I'm openly rooting for any of them... I'm just hoping the better one will actually get into office. We need real leaders in our world!

Highlights from the final presidential debate
Thu Oct 16, 4:46 AM ET

It was the debate everyone had been waiting for - both presidential candidates got tough on the competition.
ADVERTISEMENT

We culled the best moments from the debate, starting off with a discussion on the implications of each candidate's tax plans for the stumbling economy. John McCain kicked it off with a story addressing "Joe the Plumber," an Ohio man that asked Barack Obama on the campaign trail this week if the Illinois senator's tax proposal would hurt his plan to own a small business. Obama followed suit, addressing the now-famous "Joe the Plumber" in his answer.

The debate moderator, CBS' Bob Schieffer, turned the conversation to the nasty tone of recent campaigning. In their answers, both candidates discussed the recent character attacks on Obama involving William Ayers and ACORN.

Please check Yahoo News for the debate's video clips

Juices

Ah! Wailana's juices are just so wonderful. It's definitely one of the things that makes me feel so good. My regular schedule consists of making one of her juices daily - depends on which fruits and veggies are readily available at that given time- then I make different juices. Till today I haven't been able to actually try all the different juices, but all the ones I've tried truly are great tasting.

My only complaint is I'm lazy to wash my juicer and peel everything sometimes... :'(

Natural Beauty and Health, with Wailana

Wai Lana's got even more contributions to the Natural Beauty and Health market! Bath oils, mineral bath salts, exfoliating body scrubs, massage oils, all-natural handmade soap. They're all on buy 2 take 1 sale. So I think it's all fantastic. :) I've placed some orders already. The orange chocolate sounds absolutely yummy! :)

More Wailana Products!

It's like early Christmas! New products from Wailana AGAIN!! :) This is a time for rejoicing for yoga fans like me. :)

noni conditioner
$15.95 noni shampoo
$15.95 noni body butter
$16.95 noni soap

Check Wailana's Yoga store for more info :)

Wai Lana's Favorite Soups from Wai Lana Yoga

I am totally thrilled to see that Wailana has a new book,

Wai Lana's
Favorite Soups

From fabulous French Onion to creamy Potato Leek, this gorgeous cookbook has something for everyone: comforting classics, hearty vegetable soups, silken blends, healing broths, Thai curries, Asian noodle soups, sustaining stews, and more. Mouthwatering recipes for all occasions!

* Delicious, healthy soups the whole family will love
* 140 fool-proof recipes, over 300 pages
* Helpful hints, variations, and shortcuts
* Beautiful full-page color photograph for each recipe
* Most recipes call for easy-to-find, everyday ingredients

Hardcover $26.50

This is definitely worth the buy! I've just placed some orders already. This is awesome! You can see more here at Wai Lana's Yoga Store

Wailana's Juice book

juices
juicing
If you’re traveling the road to better health, you’ll want to take along Wai Lana’s FAVORITE JUICES. In her beautiful book, Wai Lana shares more than 85 recipes for fresh juices, luscious smoothies, and guilt-free desserts. Each and every juice is beautifully photographed. A wellspring of nutrition and inspiration, Wai Lana’s FAVORITE JUICES makes getting healthy a genuine pleasure.

These mouth-watering juices will help you to:
• Lose weight
• Reduce stress
• Eliminate toxins
• Improve your digestion
• Decrease your risk of cancer
$24.95
Order Juicing Book

Juicing Tips & Juice Recipes
Recipes from the Juice Book Juicing Tips
Juicing sample 1 Fruit Juice: Melon Magic

Juicing sample 2 Vegetable Juice:
Fat Burner
Juicing is a snap—if you can turn a switch, you can juice. But Wai Lana does have a few simple tips.

“Cut ingredients into pieces small enough
to fit into the juicer feeder,” she says.
“Dilute fruit juices up to half water ...

read more juicing tips

Reviews of Wai Lana’s Favorite Juices
Over 85 of Wai Lana’s Favorite Juice and Smoothie Recipes
Reviewer: Lyda Whiting, Awareness magazine, March/April 2004

The health benefits of natural antioxidants like vitamins A and C are still being discovered. While supplements can be useful, the most complete source of vitamins and minerals is fresh food, especially fruits and vegetables. One of the most interesting and delicious ways to enjoy the benefits of fresh produce is juicing.

Wai Lana, a well-known yoga instructor with a nationwide PBS television series and numerous yoga videos to her credit, makes juicing seem easy and delicious with this appealing book. Over 85 recipes are included, all beautifully illustrated with luscious photographs. Many of the recipes will appeal to kids as well as the rest of the family. The pictures alone will entice you into trying these intriguing combinations. Each recipe includes a list of benefits as well as ways to boost nutrition and flavor.

There are separate sections for fruit juices, vegetable juices, smoothies, and desserts. There is even a section on how to use the pulp left over from juicing, including recipes for patés, vegetarian burgers, and muffins. There are fact-filled charts on vitamins and minerals, details on finding the best produce, and on storing your juice, as well as information on supplements and herbs to add to your juice for taste and added nutrition.

If you have been thinking about adding fresh juices to your life, or if you are looking for some new and interesting juicing recipes, this is a great book to explore. While the recipes require a juicer or at least a good blender, most of the fresh ingredients are readily available in Southern California. Recommended.

A Colorful and Tasty Delight
Reviewer: New Age Retailer Magazine, May/June 2004

Tantalizing is the perfect word to describe both this book and its juice and smoothie recipes. Wai Lana, a popular television yoga instructor, shares her recipes for healthy fruit juices and vegetable juices in this attractive volume.

I have been juicing for years, and this book is excellent. One of my favorite concoctions is Carrot Cake Cooler. With its mixture of carrots, apples, pineapple, ginger, and pumpkin pie spice, this healthy drink really does taste like carrot cake. Lana stresses healthy living and eating throughout the book. I could not find a juice recipe that sounded unappealing. For many of the juices, Lana includes recipes for smoothies and desserts, and she also describes ways cooks can use leftover pulp. I made Lana’s Veggie Hazelnut Burgers using leftover carrot pulp, and they were very tasty. An excellent chart details vitamin functions; symptoms of vitamin deficiency; and the best sources for vitamins.

Fantastically bright and colorful photographs fill every page, giving the book exceptional eye appeal. The cover image reflects the book’s strikingly bold color scheme and will display well. The celebrity of the ever-smiling Lana also will boost sales. The book makes a wonderful gift for people who want to transition to healthier eating; who already are eating in a healthy way; and who prepare food for children.

Wai Lana's juice book

Special Sale on Wailana

It's that time of year again. Pre Christmas. Sales around. I always like to take advantage of the sales now for my Christmas gifts.

Easy Yoga Kit
This complete kit serves as both a welcome gift and a springboard for beginning your own yoga practice.
Kit includes:

Yogi Mat™ (1/8"H x 24"W x 68"L)
Beginners and Toning DVDs
(Approx. 50 minutes each)
6-foot yoga strap
6-month membership in Wai Lana’s online Relaxation Club)

Mats are available in various colors.

Yoga DVDs

Wailana has so many yoga DVDs, it's kinda crazy! :) I found Wailana Yoga DVDs to be a very helpful website- it's much much easier to just go here and look through the different DVDs and choose because sometimes all the other products Wailana has on her website are distracting. This makes shopping a bit more controllable. :) I really like how there is an option to adjust the text too because well.. it's more friendly for those of us with bad eyesight :D

Asana of the Week

Beginner's Headstand with Corner

Try the Beginner's Headstand with Corner asana
along with Wai Lana . . .

Your current video preferences:
Player: Windows Media Player • Connection Speed: Modem

Headstand can be tricky, but using a corner for support makes balancing a lot easier.

1. Kneel down directly in front of the corner. Place your interlocked fingers 2 to 4 inches in front of the corner (the closer, the better). Your elbows should be shoulder-width apart. Open your hands, pointing your thumbs up.

2. Bring your head to the floor between your hands so the back of your head rests against your palms. Turn your toes under.

3. Straighten your legs, lift your hips, and walk your feet in so the top of your head rolls onto the floor. Move your shoulders away from your ears.

4. Bend your knees and jump up, bringing your feet to each side of the corner.

5. Slowly straighten one leg, then the other. Keep your heels together. Contract your thighs and buttocks, lifting your entire body upward. Breathe normally, remaining as motionless as possible. Your body should be quite straight. Hold for 5 to 10 seconds, gradually extending the time you remain in the pose.

6. To come down, carefully bend one knee, then the other. Bring your knees to your chest and lower your feet to the floor. Place your forehead on your hands to rest.

Focus in the Pose…
Have most of your weight evenly balanced over the tripod formed by your hands and forearms so that the crown of your head rests lightly on the floor. As you lift, extend both legs so that your feet move further up the wall. Feel light.

Hints…
Your buttocks may or may not touch the walls depending on your build and how far your hands are from the corner.

You can also relax in this pose. Continue to press your arms down and keep your shoulders lifted to help support your weight, but relax the rest of your body. This enables blood to flow back to your heart more easily.

Benefits
• Revitalizes the entire body
• Rejuvenates the brain
• Strengthens the lungs
• Regulates the glandular system

Wailana's Asana of the Week

It's not called king of the asanas for nothing!

Relax with Wailana Music

When I've been really stressed out, can't think right, and am really irritable, usually what works to calm me down is when I pop in one of Wailana's music CDs. It just changes my whole vibe, my whole outlook, makes it much easier, better.

Ahhh.. and for her Little Yogis cd and songs? OH the kids just love it. :) They're good fun for the rest of us too. I love singing along with them when my nieces and nephews listen and sing them.

Daily Quote!

I really need to be more diligent posting these daily quotes.

Ah.

Before we set our hearts too much upon anything, let us examine how happy they are who already possess it.
Francois de La Rochefoucauld

From Wailana's Med Station

Boy Kills Zoo Animals

Boy wreaks zoo havoc while feeding croc
Fri Oct 3, 3:10 PM ET

CANBERRA (Reuters) - The parents of a 7-year-old boy who broke into an Australian outback zoo and fed a string of small animals to its resident crocodile are likely to be sued after police said the boy was too young to be held responsible.
ADVERTISEMENT

A turtle, four western blue tongue lizards, two bearded dragons, two thorny devil lizards and an adult female Spencer's goanna were fed or led into the jaws of a three-foot, 440 pound saltwater crocodile named "Terry."

Security camera footage at the Alice Springs Reptile Center showed the smiling youngster also bludgeoning to death a small blue tongue lizard and two more thorny devils during a half-hour of breakfast-time havoc last Wednesday.

"The fact a 7-year-old can wreak so much havoc in such a short time, it's unbelievable. In my day he'd get a big boot up the arse," center director Rex Neindorf told Reuters by phone.

"Police found him, but in the Northern Territory here he can't be accountable if he's under 10 years of age."

Neindorf said many of the animals fed to the croc were rare or mature and would be difficult to replace.

The boy was unknown at the center and had "clammed up" when questioned by police on what sparked the rampage, he said.

Neindorf said he was now looking at suing the parents of the pint-sized terror, who could easily have been taken by Terry himself as he fed the croc from a small landing at his enclosure.

"We'll be looking at suing the parents, who were supposedly in control of him at the time," he said.

(Reporting by Rob Taylor; Editing by Alex Richardson)

Crazy News!

Wailana for Kids

It's always good fun to have your kids join you and enjoy doing what you're doing- be it signing, cooking, or hey- doing yoga! I think that it's just great that Wailana has made all that possible with her Little Yogis series and materials. I think it's a great way to get kids to get to know their bodies, and get into the habit of doing yoga too. I hope that this will help them stay healthy for the rest of their lives. I guess there really isn't an alternative to developing good habits early on.

Thank you Wailana!

Yoga Food- Eating for the Season

Eat
Eat for the Season
Fit Yoga
November 2006

By Wai Lana

By mid-October, there is nothing my body craves more than a sweet-tart crunchy apple fresh off the tree, still glistening with dew. An apple in the springtime simply isn’t the same, and my body knows it. Just as I prefer to wear a ski jacket in a blizzard or a sundress in a heatwave, or ice skate in winter and picnic in summer, I like to adjust my diet according to the climate and time of year.

Traditionally, autumn is a time to gather the harvest, wrap up in warm clothes, and retreat indoors for the cooler weather. As the flowering, expansive energy of summer gives way to the contracting energy of the fall, we go inward on many levels. Both Ayurveda and Chinese medicine therefore advise us to prepare food according to this shifting energy, staying in sync with the influences of autumn. This means eating hearty foods that are concentrated with nutrition and cooking them at lower temperatures for longer periods of time. Doing this enables our food to gather energy and warmth that will fuel our bodies through the coming winter.

Dense vegetables such as roots, tubers, corn, and winter squash, as well as nuts and seeds, are perfect ways to nourish and thicken the blood—another perk in frigid weather. Warming spices like ginger, mustard seeds, and cinnamon also taste right, as do members of the onion family (i.e., garlic and leek). In addition to generating heat in your body, these foods also support your immune system for the imminent cold and flu season.

By nature, sour foods stimulate contraction and are therefore beneficial for reining in the more scattered energy of a playful summer and promoting the mental focus we need for work or study. For instance, lemons, limes, yogurt, sourdough breads, and, of course, tart apples are ideal fare for the season, as are vinegars, sauerkraut, and pickles—though with these, a little goes a long way.

As the leaves change from vibrant green to all shades of red and yellow and then to brittle browns, it’s easy to see one of the most obvious characteristics of autumn: dryness. To offset the drying influence, it’s good to include moistening foods, such as pears, apples, honey, nuts, seeds, and soy products like tofu and soymilk. Barley and millet are also nourishing, as are all kinds of edible mushrooms.

There’s nothing more inviting on a brisk autumn day than coming home to the wonderful aromas of a tasty soup simmering on the stove. So keep your kitchen warm, welcoming, and smelling good with nutritious food to nourish and nurture your loved ones.

RECIPE
Mellow Potato Curry

Mellow Potato Curry
Beautifully textured and laced with warming curry spices like cumin, mustard, and chili, this mellow, delicious soup is a silken delight for the palate. Though elegant and great for entertaining, it’s also agreeable family fare—especially served with crispy vegetable samosas and basmati rice.

Ingredients
7 cups water
6 cups cubed Yukon Gold potato (about 6 potatoes)
3 cups cubed butternut or other sweet squash (about 1½ pounds)
1½ teaspoons madras curry powder
3/4 teaspoon black pepper
3 teaspoons salt or to taste
4 tablespoons ghee or olive oil
1½ cups finely cubed extra-firm tofu
1½ cups finely sliced leek (about 2 leeks)
1/2 cup unsalted peanut butter*
1/2 teaspoon cumin seeds
1/2 teaspoon black mustard seeds
1/2 teaspoon dried chili flakes
1/4 cup finely diced zucchini
2 tablespoons minced cilantro or mint leaves (optional)

*If using salted peanut butter, reduce the salt by 1/2 teaspoon and adjust to taste.
Procedure

1. Place the water, potato, squash, curry powder, pepper, and 2½ teaspoons of the salt in a 5-quart pot and bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 10 to 15 minutes until the potato and squash are tender.
2. Meanwhile, heat 2 tablespoons of the ghee or olive oil over high heat in a medium skillet and add the tofu, leek, and remaining 1/2 teaspoon salt. Pan-fry for 5 to 10 minutes, stirring occasionally, until the tofu is golden on most sides. Set aside.
3. Remove 2 cups of broth and 2 cups of tender potatoes and squash, place in a blender along with the peanut butter, and blend until smooth. Return to the soup and stir through.
4. Add the tofu and half of the leek to the soup (reserve the rest for garnishing). Then, using the same frying pan, heat the remaining 2 tablespoons of ghee or oil over high heat. Add the cumin seeds and sizzle for about 20 to 30 seconds until the seeds turn a dark brown, then add the mustard seeds and chili flakes. Sizzle for another 5 to 10 seconds, then immediately add to the soup. Watch out for sputter!
5. Add the zucchini and cilantro or mint (optional) to the soup, remove from the heat, and let it sit for a couple minutes to let the zucchini soften slightly. Ladle into bowls, garnish with the reserved leek, and serve.

Hands-on prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Makes about 12 cups

Wai Lana hosts the long-running TV series Wai Lana Yoga, which airs nationally on PBS. She is the author of Wai Lana’s Favorite Juices and the new Wai Lana’s Favorite Soups. For more information, please visit wailana.com.