Monday, December 29, 2008

Winter Revival: Perk Up Your Winter Spirits with Fresh Juice

Winter Revival: Perk Up Your Winter Spirits with Fresh Juice

Fit Yoga
December 2004

During the times of my life passed in colder climates, I could definitely feel my body slow down as the days became short and crisp. To prevent that common winter sluggishness and keep a healthy glow in my family’s cheeks, I had a simple solution: I’d keep the juicer on the countertop the whole season through … and I’d use it more than ever. Whether it was December, January, February, or March, I found that the most effective, natural, and delicious way to maintain my health and the health of those I love was with the vital nutrients of fresh juice.

If you don’t have a juicer, the winter holiday season is the perfect time to bring one home for you and your family. You may even want to consider a juice cleanse after indulging over the holidays. A cleanse—a time of light eating and lots of juicing—is a revitalizing way to start the new year. It helps you feel light, refreshed, and full of energy at a time when we tend to feel heavier and a bit dull. Fresh juice is full of vital nutrients like enzymes, minerals, vitamins, and antioxidants—all in a form that’s easy for your body to absorb and use. These nutrients boost your immune function, brighten your eyes and skin, and improve your digestion and elimination.

It’s easy to tailor juice recipes to the winter season. There’s always an abundance of pears and apples, collected from the autumn harvest. Sustaining root vegetables like carrot, beet, and parsnip can be found in every market. You can add fresh and dried herbs to enhance the healing and cleansing properties of your favorite juices. Warm your juice on the stovetop and add some wintery spices (I juice gingerroot with just about everything). You can also combine fruits and vegetables (e.g., apple-cucumber or pineapple-carrot with a pinch of cardamom or nutmeg) and add different supplements, such as good-quality green powder, spirulina, bee pollen, protein powder, or apple cider vinegar.

After the winter holidays, when your body needs a bit of a boost, don’t wait until spring to go on a health kick. Treat your body right all year round … and make it a genuine pleasure with fresh juice.

Fruit Juice Recipe: Warm Apple CobblerNot long ago when we were shooting in the snowy mountains of New Zealand, this recipe was our cold-weather favorite. It’s a warm, nurturing drink that would often end up in a thermos, packed along with mittens, scarves, and the toboggan. Because ginger and cinnamon improve circulation and generate heat in your body, they help keep you warm all day long.

Ingredients
2 apples (preferably firm and tart)
1-inch piece fresh ginger
1 banana
3 dates, soaked and pitted
1 pinch pumpkin pie spice or cinnamon
½ cup water or milk/soymilk


Directions
Juice the apple and ginger, then blend the juice with the remaining ingredients. Pour into a small saucepan and gently heat until just under a boil. Remove from the heat and serve. If you like it tangy, add a squeeze of lemon juice.

Makes 1 generous serving.

Benefits
Well-known energizers like apple, date, and banana make this a good drink to start your day. Dynamic spices like ginger and cinnamon stimulate your digestive fire and metabolism. This combination is also a tasty way to strengthen your immune system and keep yourself regular.

Purchase Wai Lana's fabulous Juice Book for more fresh juice, smoothie, and dessert recipes.



Wai Lana Articles

Wednesday, December 24, 2008

Merry Christmas!



Have a beautiful day celebrating and remembering the birth of Jesus Christ!

Tuesday, December 23, 2008

Yoga for Men: Everything you need for Yoga this year!

Yoga for Men: Everything you need for Yoga this year!

Wai Lana Green™ Bamboo Yoga Block

I just got my Bamboo yoga block from Wailana today. It's beautiful! I got one for my sister too!





Wai Lana Green™
Bamboo Yoga Block

* Helps deepen challenging poses and maintain proper alignment
* Made from ecologically sustainable bamboo*
* Sturdy, durable, and elegant

*Bamboo is fast-growing and ready to harvest in 4 to 5 years, compared to 30 to 50 years for typical lumber trees. When harvested, bamboo’s extensive root systems stay alive and the stands regenerate, preventing erosion, preserving soil quality, improving watersheds, and avoiding other problems caused by clear-cut logging. Bamboo produces 35% more oxygen per acre than hardwood trees and absorbs large quantities of carbon dioxide, a gas blamed for global warming.

Wai Lana Green Store

Monday, December 22, 2008

Why Media Could Be Bad For Your Child's Health

Here's an article of interest for parents:

Why Media Could Be Bad For Your Child's Health

The maxim holds true: too much of anything is bad for you. Common Sense Media, a nonprofit advocacy group, and researchers from the National Institutes of Health, Yale University and California Pacific Medical Center have published a report that draws links between media consumption and children's health. After reviewing 173 studies in various categories, the researchers found that the more TV, movies, music and technology a child is exposed to, the higher the health risks they face. TIME spoke with Stanford University professor James Steyer, founder of Common Sense Media, about how parents can keep their kids on the media straight and narrow.
More Related

* The Montana Primary
* Barbie to Baby Einstein: Get Over It
* Too Cool for Preschool

It seems that the takeaway from this report is that heavy consumption of media makes kids fatter, more likely to smoke, use drugs and get bad grades. Is that the sum of it?

Basically. Too much bad media can be hazardous to your child's health. What we wanted to do was not just take a look at one connection between media and health, say, childhood obesity or sexual behavior. We wanted to conduct a meta-study, a comprehensive look at all different aspects of the way media affects children. And the bottom line is that it can have a significant impact in the areas we looked at: childhood obesity, tobacco use, sexual behavior, drug use, alcohol use, low academic achievement and ADHD. [Lead researcher] Dr. Ezekiel Emanuel and his team looked at thousands of studies, and then picked the 173 best. In the areas that were graded high—obesity, drug use and sexual behavior—it was clear that media was a contributing factor to negative outcomes in those three categories.

When you say "media," what exactly are you talking about? Your report mentions that the researchers weren't able to get much data on "new media."

When we refer to media at Common Sense, we're talking about everything from Internet and cell phones and video games and social networking sites to traditional media like movies, TV, music and books. What we found in these studies, however, is that there's almost no research on new digital media, on social networking platforms, on Internet usage, on how kids text message. That's one of the conclusions we draw in this report. There's a tremendous need from a public health standpoint to do research on these areas, because they will affect public policy and basic good parenting behavior.

Most studies on kids and media focus on violence. Why did you avoid that here?

Zeke [Dr. Emanuel] and the research team decided that there was a voluminous amount of studies that focus solely on media and violence. So they wanted to stay away from that. Now, with our report, there are two important words to distinguish between: correlation and causation. This report doesn't say, nor would Common Sense ever suggest, that media is the cause of all society's ills, or the sole cause of childhood obesity or risky sexual behavior or smoking or alcohol use among teens. But it is a significant contributing factor. That's different from saying it's the sole cause. And a very important thing to say up front is that we're not anti-media. I'm a first-amendment law professor at Stanford. Our motto is sanity, not censorship. We want you to know what the impact of media can be, both positive and negative.

You were in Washington the other day briefing policy makers on the report. What sense did you get from them?

Obviously, Zeke's brother [President-elect Barack Obama's chief of staff, Rahm Emanuel] will have a strong position in the incoming Administration. And I am optimistic that you'll see a renewed emphasis, from the White House on down, on media, technology and kids. In that sense, I'm very hopeful that Barack and Michelle Obama will be parents-in-chief and role models-in-chief for our country. Barack talked about it repeatedly through his campaign—turning off the TV, turning off the video games, doing your homework, talking with your kids.

What are your general recommendations, then, for parents, based on this study?

Parents are the first line of defense. You have to be involved in your kids' media lives today, just like you go to their parent-teacher conferences, like you help them with your homework. The average kid spends almost 7 hours a day consuming some sort of media, so you have to be involved in setting clear limits and balanced amounts of time that kids can spend with different forms of media. That's as true for video games and cell phones as it is for TV and movies.

Kids get so many values and messages from media. As a parent, you've got to have a dialogue with them about that. Whether you're talking about sex or violence or commercialism, a lot of the messages kids are getting come from the media. So you have to have an open dialogue. And you have to be a savvy media consumer yourself, so you know what they're experiencing.


Time

Sunday, December 21, 2008

“Green” Mat Is Yoga’s Latest Trend

“Green” Mat Is Yoga’s Latest Trend
March 20, 2006

With increasing reports of unsafe chemicals in everyday products, people are constantly seeking healthy alternatives for their favorite things. Choosing organic, recycled, or biodegradable products is fast becoming habit. Even eco-friendly laundry detergents and beauty products are quickly finding their way into mainstream supermarkets. It should seem only natural, then, that the “green” trend is especially popular in the gentle world of yoga.

Wai Lana, host of the long-running PBS series Wai Lana Yoga, has produced a new kind of yoga mat for the green or health-conscious consumer. Her newly released EnviroMat is a dream for yoga buffs because it’s 100 percent biodegradable, recyclable, and free from toxins, allergens, synthetic materials, and chemical dyes.

“I wanted to offer a mat that people could really feel good about—something that reflects the harmonious spirit of yoga,” says Wai Lana. “This durable mat is safe for the environment and for your health—it’s perfect for yoga and Pilates practitioners.”

A typical yoga mat is made with PVC, a type of plastic that’s not biodegradable. If the standard mat is well made, experts say there should be no cause for any health concerns. However, there are scores of people who would prefer to go with something more natural.

The key to Wai Lana’s EnviroMat is that it is made with a patented revolutionary material that’s 100% biodegradable. It is also completely recyclable, and any waste generated during its production is also recycled. Once disposed of, the mat breaks down naturally under heat and pressure, leaving nothing behind but nontoxic elements and water, which will evaporate. At the same time, this new material sacrifices nothing in terms of style, comfort, quality, and support. The unique closed-cell design offers superb traction, resists water (and sweat), and is available in a wide array of colors and designs.

Wai Lana adds the EnviroMat to her comprehensive line of yoga products, which already includes workout DVDs, music CDs, children’s yoga products, and yoga mats, bags, and kits. Wai Lana is well known for the quality she delivers, and her new EnviroMat is another perfect example.

Press Contact:
Angie Smith
angie@wailana.com
Tel. 800-624-9163
Fax 805-986-5447

Consumer Orders:
Tel. 800-228-5145
Wholesale Orders:
Tel. 800-624-9163
www.wailana.com


If this article is of interest to you or people you know, do be sure to check out Wai Lana Green!

Friday, December 19, 2008

Cozy Holiday Cooking

Cozy Holiday Cooking

Fit Yoga
November 2005

With Thanksgiving and Christmas on the near horizon, there is definitely a holiday buzz in the air. In the shift from colorful autumn to cozy winter, this spirited season is marked by dinner gatherings, lively parties, and evenings by the fireside with friends and family. It’s a time of hospitality, good company, and warm, inviting foods and festivities. I often imagine big mugs of honey-sweetened chai tea, fresh-from-the-oven caraway bread with melted butter, or my favorite: sumptuous, flavorful soups and stews.

Just the heavenly scent of different herbs and vegetables simmering on your stovetop is an irresistible welcome for anyone passing through your front door. A part of every culture, soup is also one of the best ways to warm, nourish, and strengthen your body when cold weather arrives.

Making soups and stews from scratch is quite simple. What’s more, you’ll find them easy to digest and a great way to make sure you’re getting healthy, fiber-rich veggies, legumes, and grains. Soups fortify the entire body—especially your vital fluids. They also have a soothing, nurturing quality to them, giving you a comforting sense of satisfaction when you finish your bowl.

The fall harvest brings in an abundance of yams, potatoes, parsnips, carrots, and beets, so by late autumn I’m especially looking forward to root vegetable chowders or creamy blends. A big pot of soup, in fact, is a great way to take advantage of these strengthening and grounding mineral-rich roots and tubers. This vibrant recipe is a perfect example.


Garnet Yam Bisque with mango chutney
This simple soup makes a stunning holiday appetizer. A breeze to prepare, it uses just 6 ingredients to achieve a beautiful silken texture and a delicious full flavor that doesn’t require any additional seasoning. The refreshing mango chutney is a must.

Ingredients
Soup
5 medium garnet yams (about 3 pounds)
1/4 cup butter
1 tablespoon minced ginger
1-2 tablespoons honey or sugar
1-1/2 teaspoons salt or to taste
5-6 cups water*


Mango Chutney
2-1/2 cups chopped fresh mango (about 2 large mangoes)
1/2 teaspoon minced fresh chili
1 teaspoon minced ginger
2 tablespoons honey or sugar
1/4 cup fresh mint leaves (quite packed)
1 tablespoon lemon juice


Notes:
*You may need to add more water depending on the moisture and size of the yams and the soup consistency you prefer.

Procedures
Soup
1. Preheat the oven to 375ºF.

2. Puncture the yams with a fork and bake for 75 minutes or until soft. Meanwhile, prepare the chutney.

3. Allow the yams to cool enough so that you can peel and chop them.

4. Melt the butter in a 4-quart pot over high heat. Add the ginger and sauté for a minute, then add the yam, honey or sugar, salt, and water. Place in a blender or food processor and blend until smooth, in batches if necessary. Return to the pot and bring to a quick boil. Add a little extra water if the soup seems too thick, stir it through, and adjust the salt if necessary.

5. Remove from the heat, ladle into bowls, garnish with the chutney, and serve.


Mango Chutney
Place all the ingredients except 1/2 cup of the mango in a blender or food processor and blend until smooth. Transfer to a serving dish, dice the remaining 1/2 cup mango, and stir it into the chutney. Chill until ready to serve.

Tips/Variations
Chutney suggestions: The Mango Chutney is also wonderful with crispy samosas, spring rolls, and tempura-battered vegetables.

Hands-on prep time: 20 minutes
Cook time: 1 to 1-1/2 hours
Total time: 1-2 hours
Makes about 8 cups


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



Wailana in the media

Wednesday, December 17, 2008

Wai Lana In The Media: Winter Boost with Good-Mood Food

Winter Boost with Good-Mood Food
Fit Yoga
February 2006

Moving into the final stretch of winter, the days can often seem bleak and our bodies sluggish. The giddy anticipation of the holidays that kept things festive and upbeat is gone. We’re simply biding our time, waiting for the first signs of spring—and for the welcome burst of life and energy that comes along with it. In short, the end of winter is often a time when people feel genuinely ready for sunnier days.

Believe it or not, a healthy, balanced diet is one of the best ways to fight the winter doldrums, so why not give your diet a little extra focus right now? Foods rich in B vitamins are definitely worth including. Whole grains, for instance, like brown rice, oats, and whole wheat, are both strengthening and soothing. They regulate the nervous system, nourish depleted cells, and provide clean-burning fuel for the body, without the energy highs and lows you get from refined grains (i.e., white rice or bread). Legumes such as green peas, baby limas, and soybeans (tofu too) are also versatile body-balancing foods.

Let colors be your guide. Orange foods like yam, winter squash, and paprika, for instance, are natural antidepressants. Red foods like chili, beet, and berries have a stimulating effect that can boost your energy, as well as your mood. On the other hand, green foods, like spinach, chard, and lettuce, are soothing, helping calm frayed nerves, strengthen the blood, and satisfy hungry cells—perfect for taking the edge off a stressful day.

In general, try to limit—or better yet, avoid—refined sugars, foods containing MSG and other unhealthy additives, alcohol, and caffeine. Drink lots of water, warm herbal teas, and fresh fruit and vegetable juices. Include uplifting fresh herbs like basil and rosemary. And make sure you’re getting enough omega-3 fatty acids (my favorite source is pumpkin seeds, lightly toasted and still warm from the oven). Bundle up and take a brisk walk after dinner. It will improve digestion and help you draw energy from your food.

Soothing and strengthening, this restorative recipe is quick and easy to make. The basil and rosemary help calm the mind and improve mental function. Miso and mineral-rich potato (the ultimate comfort food) help alleviate acid conditions in the body, while emerald chard brings a wealth of calcium and magnesium, as well as chlorophyll, a plant pigment concentrated with the sun’s healing energy. Potassium-rich apple cider vinegar is also an effective good-mood food.
Potato Chard Pick-Me-Up
Ingredients

31/2 cups water
1/2 teaspoon salt or to taste
2 cups chopped potato (1-2 potatoes)
1/2 cup shelled soybeans (edamame) or baby lima beans
3 tablespoons raw pumpkin seeds
1 teaspoon Bragg liquid aminos or soy sauce
1 cup chopped zucchini
2 cups thinly slivered green or red chard (2-3 large leaves)
3 tablespoons white or yellow miso
11/2 tablespoons apple cider vinegar
1 tablespoon slivered fresh basil
1 teaspoon minced freshrosemary

Procedure

1. Place the water, salt, potato, and beans in a 3-quart pot over high heat and bring to a boil. Reduce the heat to medium, cover, and simmer for about 10 minutes until the potato is tender.
2. Meanwhile, place the pumpkin seeds in a skillet over medium heat and dry-toast for a few minutes, stirring occasionally, until they begin to puff up and brown. Add the Braggs or soy sauce and stir for a few seconds until the seeds are dry. Remove from the heat and set aside.
3. When the potato is just tender, add the zucchini and chard to the soup and simmer another 5 minutes until the chard is completely wilted. Remove from the heat.
4. Ladle 1/3 cup of the broth into a small cup, add the miso, and combine until smooth. Add this to the soup along with the apple cider vinegar, basil, and rosemary. Add a little more salt to taste if necessary. Ladle the soup into bowls, garnish with the pumpkin seeds, and serve.

Tips/Variations

Potato variation: You can use yam or parsnip instead of potato.

More B vitamins: I’m a big fan of nutritional yeast, which, despite the unsavory name, is actually a delicious yellow, flaky or powdery seasoning that can be found in well-stocked health food stores. Add a tablespoon or two for more B vitamins and a richer, almost cheesier flavor.

Spice it up: If you want the soup to have some kick, add a minced fresh chili.


Hands-on prep time: 10 minutes
Cook time: 15 minutes
Total time: 20 minutes
Makes about 6 cups

Wai Lana is the popular host of long-running series Wai Lana Yoga, which airs nationally on PBS, the Wisdom Channel, and other networks. This recipe is from her upcoming book Wai Lana’s Favorite Soups. For more information on Wai Lana and her products, visit wailana.com.

Monday, December 15, 2008

Let Wai Lana help you give the best gifts this Christmas!

Let friends and family know you care, and give them healthy gifts this Christmas.

Click here to see Wai Lana's other gift baskets

Enjoy your holidays!

Friday, December 12, 2008

A Healthier, Happier You

A Healthier, Happier You

Woman’s Day
March 4, 2003

Get some fresh air. To wake up your body, yoga expert Wai Lana recommends going outdoors and doing a few asanas (yoga stretches) with deep breathing. “This oxygenates the blood going to the brain and every cell of your body, so it’s very energizing,” she says.

(For more information on morning energizing techniques, go to Good Morning Yoga.)


Wai Lana In the Media

Wednesday, December 10, 2008

A young life changed forever by Iraq's war

A sad little story.. do say a prayer or two for the poor child and many other kids like her

A young life changed forever by Iraq's war

BAGHDAD — She was a beautiful, round-faced little girl with large, coal-black eyes and an instant smile. Two years later, the 3-year-old is blind and scarred, her mother is dead and her father's new wife can't cope with caring for her.

Shams, whose name in Arabic means "sun," is among tens of thousands of Iraqis whose suffering will linger long after the war ends.

Shams' young life changed on Nov. 23, 2006, when a car bomb exploded near her father's pickup truck as he was driving his family — his wife, two sons and the daughter — home after a visit to his wife's parents in the Shiite district of Sadr City.

The blast engulfed their car in flames. Shams and her mother, who was fatally injured in the blast, were thrown from the backseat into street. Her father, Husham Fadhil, tried to douse the flames on his wife's clothing.

But there was little he could do for his 1-year-old daughter, lying face down next to her dying mother.

"I was totally preoccupied with putting out the flames which were burning my wife's body," Fadhil, 32, said. "Then, I lifted Shams and saw her face covered with blood. I thought that they were caused by minor injuries that would heal. Later, I learned that the blood was coming from her badly injured eyes."

The car bomb was one of a series of attacks in Sadr City, including rocket and mortar fire. Iraq's medical and rescue services were strained to cope with the carnage that day, when about 160 people were killed.

Ambulance attendants loaded the dead and wounded into vehicles and sped off to hospitals. Fadhil's wife, Wafa, Shams and the two boys — 3-year-old Taif and 5-year-old Gaith — were rushed to separate hospitals. It took Fadhil hours to track them down.

"After searching for 24 hours, I found her in the Medical City compound," he said. "The doctors there took care of her burns but neglected her eye injuries" that left her blind.

In 2007, Fadhil took his daughter to Amman, Jordan, with the assistance of Doctors Without Borders. But the Jordanian doctors told him there was little they could do because Shams didn't get proper treatment at the time she was wounded.

"Had there been proper treatment of her eyes at that time, she could have at least had one of her eyes safe and active by now."

Months later, Fadhil took her to Iran, hoping for a miracle cure.

"All of them gave us the same response," he said. "They said take her to Europe. There doctors can transplant corneas for her. But no one seems ready to help us get her there."

After his wife's death, Fadhil remarried. But the new wife refused to care for Shams, who was given to her father's relatives next door in eastern Baghdad.

Two years after the blast, Shams walks haphazardly through the house, finding her way by touching the wall with her tiny pinkish fingers. If she bumps into someone, she clutches them and asks to be hugged or carried.

Occasionally, she cries out, "Mommy, Daddy, Granny."

Fadhil has not told his children their mother is dead. Instead, he explains that she has gone to Syria, where thousands of Iraqis have sought refuge. But he believes his oldest child, Gaith, suspects the worst because he never mentions his mother.

"We were a happy family which became perfect when Shams was born," Husham said as tears welled in his eyes. "I never thought such a horrible thing could happen. I was dreaming of Shams to be an engineer or a doctor. Now she can't be anything but a blind girl."


Source

More Gift Baskets from Wai Lana!








Great stuff. :) Order at Wai Lana's online shop. everything I've ordered from her so far is fantastic and comes right away. First class service for cheap, first class products.

And a
Best Wishes for the Festive Season!
from Wai Lana this season.

Tuesday, December 9, 2008

Wai Lana's Yoga Bags

Wai Lana's got a heap load of new great products for us! Here's just one of them:


More Christmas gift ideas!

Wailana's shop

I've been busy setting up all the Christmas decorations and putting up a nice little nativity scene. :)

Sunday, December 7, 2008

Wai Lana: Yoga CD Helps Kids with ADD

Yoga CD Helps Kids with ADD
October 27, 2004

With ADD and ADHD rates skyrocketing in the United States over the past decade, it is critical to find natural ways to help our children achieve a state of balance and relaxation—without a prescription. Wai Lana, host of the long-running PBS series Wai Lana Yoga, provides a solution for tired or troubled youngsters with her latest CD, Daydream. Using techniques from the ancient art of yoga, Wai Lana helps kids find natural relaxation and relief from stress through soothing sounds and songs.

“Rest and relaxation is essential to our well-being, no matter how old we are,” Wai Lana emphasizes, “and learning to relax when you’re young will stay with you for the rest of your life.”

Wai Lana’s Daydream CD is the latest product in her Little Yogis line, which includes videos, DVDs, music CDs, mats, kits, games and books. The Daydream CD includes two tracks, each containing a guided relaxation, original songs, ambient music, and soothing sounds of the oceanside. Track 1 lulls listeners to sleep, then ends with a song called “Wake Up, Sleepyhead” to lure them out of their slumber in good spirits. Track 2’s relaxation session fades out with the sound of ocean waves, letting listeners continue resting peacefully.

“When my kids were small, they never wanted to nap or settle down,” laughs Wai Lana, “so I was crafty about it. I’d relax my kids by singing to them, with simple visualization techniques, and with yoga relaxation. I’d get far better results than by announcing ‘Kids, it’s naptime!’ or telling them to calm down. The approach I used was more subtle and enjoyable for us all—and far more effective. Since my children were young, they’ve appreciated the importance of relaxation and have used yoga’s techniques to achieve not just physical health, but mental health as well.”

Having raised three children herself, Wai Lana knows well the benefits kids can experience through yoga relaxation. And with her Daydream CD she shares yoga’s gift of relaxation with the world’s growing population of little yogis, helping them deal naturally with stress, anger, and other turbulent emotions, now and in their future years.

Press Contact:
Angie Smith
angie@wailana.com
Tel. 800-624-9163
Fax 805-946-5447

Consumer Orders:
Tel. 800-228-5145
Wholesale Orders:
Tel. 800-624-9163
www.wailana.com



Source

Wai Lana: Yoga CD Helps Kids with ADD

Yoga CD Helps Kids with ADD

Warm Up This Winter with Delicious Dhal

Warm Up This Winter with Delicious Dhal

Fit Yoga
February 2007

By Wai Lana

For decades, dhal has been a staple dish in our family, not just because it’s a breeze to make, but also because everyone loves its mild curry flavors and feels satisfied after eating it. A cornerstone of Vedic cooking, dhal has been a major component of most meals in India for countless centuries. Literally translated, dhal simply means “seed.” As a dish, however, it’s very often comprised of small legumes called pulses, such as lentils or mung beans. Technically seeds themselves, pulses cook relatively quickly and go well with most grains and veggies.

The Different Dhals
Lentils and mung beans come in many different shapes, sizes, colors, and textures. Like all bean family members, they are packed with a balance of quality nutrition like protein, complex carbohydrates, fiber, calcium, and B vitamins, as well as other valuable nutrients. They make for a nurturing, satiating, and sustaining meal, especially when cooked or served with vegetables and partnered with basmati rice or whole wheat chapatis (tortilla-like Indian flat breads).

Of all dhal varieties, yellow mung dhal is most highly regarded by Ayurvedic practitioners. This is because it requires no presoaking, cooks quickly, is easy to digest, and is suitable for all body types, even children and the elderly. Yellow mung dhal generally does not cause any gas or bloating—a common complaint with larger beans. It also has a palatable nutty flavor.

Split red lentils, otherwise known as masoor, also cook quickly and digest without causing discomfort. After simmering for 20 minutes or so, both yellow mung dhal and red lentils lose their form, disintegrating to create a rich, creamy texture for delicious, satisfying soups. In cookbooks and on many restaurant menus, you’ll find such soups are simply called dhal.

Brown and green lentils, on the other hand, keep their form during cooking. These pulses are a little harder to digest—though far easier than the bigger kidney or pinto beans! Lentils make fine simple dishes on their own along with some spices and a vegetable or two. They also make hearty additions to soups and stews. Lentils are even good cooked with brown rice, which takes about the same amount of time to cook. There is no need to presoak brown or green lentils.

Dhal is also commonly made of channa, or split hulled black chickpeas. These beans take longer to cook and are not as easy to digest. Unlike mung beans or lentils, channa should be presoaked for a day before preparation and cooked for about 2 hours. A pressure cooker really comes in handy if you like channa dhal as it can bring the cook time down to mere minutes.

Buying, Storing, and Preparing Legumes
You can find most lentils, mung beans, and channa in Indian stores, health food stores, and bulk stores. Even some regular supermarkets will stock them. Store all varieties in airtight containers and try to use them within 3 months of purchase. Remember that the older they get, the tougher they get, so you’ll need to soak and cook them longer as they age.

Prior to preparation, be sure to sift pulses to remove any pebbles or other debris, then rinse them thoroughly.

Improving Digestibility
Generally speaking, the smaller the bean, the easier it is to digest. This is why yellow mung dhal and red lentils are ideal. To increase the digestibility of any legume, however, cook with digestive spices like coriander, cumin, turmeric, ginger, and fennel. A hint of clove or cayenne is also great for kindling your digestive fire.

Whenever required, soak legumes for the appropriate amount of time (anywhere between 1 and 24 hours, depending on the size, age, and toughness of the bean). Always discard the soaking water and cook beans in fresh water. Skim the foam off the water’s surface during cooking to further reduce any gas-producing properties.

Don’t salt the beans until after they’ve cooked as salt causes them to toughen up, thus prolonging the cook time.
Easy Dhal

RECIPES

Easy Dhal
Beautifully flavored, low in fat, and rich in protein, this tasty dhal is easy to make and delightful to eat. Try making it as a palate-whetting appetizer or as a delicious meal in itself along with fragrant basmati rice.

Ingredients
2½ cups dried red lentils, sifted and rinsed well
7 cups water
One 15-ounce can diced tomato (or 2 cups fresh)
1½ tablespoons minced ginger
1/4 teaspoon turmeric
1 teaspoon olive oil or ghee
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
1/4 teaspoon minced fresh chili or red chili flakes
1 teaspoon ground coriander
2¼ teaspoons salt or to taste
1/2 cup minced cilantro or mint leaves plus extra for garnishing
1/2 tablespoon minced garlic

Procedure

1. Place the lentils, water, tomato, ginger, and turmeric in a 4-quart pot over high heat. Bring to a boil, reduce the heat to medium, cover, and simmer for about 30 minutes.
2. When the lentils have broken down and the soup is quite smooth, heat the ghee or oil in a small skillet over high heat. Add the cumin and mustard seeds and sauté for a few seconds. When the cumin darkens, add the chili and coriander and stir for a few seconds. Remove from the heat and add immediately to the soup along with the salt.
3. Add the cilantro or mint and garlic and stir through. Ladle into bowls, garnish with extra cilantro or mint, and serve.

Tips/Variations
Veggie variation: Include 1 to 2 cups chopped yam from the very beginning. Or, after the lentils have cooked for about 20 minutes, add 2 cups chopped vegetables, like broccoli, cauliflower, or spinach. Increase the water and salt if necessary.

Coconut variation: Add 1 cup of coconut milk a few minutes before serving and increase the salt slightly if necessary.

Hands-on prep time: 10 minutes
Cook time: 40 minutes
Total time: 45 minutes
Makes about 9 cups



SOurce

Friday, December 5, 2008

Eat for the Season

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.


Thursday, December 4, 2008

Ginseng Found Highly Effective for Weight Loss and Diabetes Control

Ginseng Found Highly Effective for Weight Loss and Diabetes Control

Ginseng has long been one of the foundations of healing in Chinese medicine, and is probably the world’s best known herb. The botanical name panax means ‘all curing’ in Greek. This 5000 year old healer has traditionally been used as a restorative tonic to increase energy, stamina, and well being. Western scientists have confirmed the efficacy of ginseng for many of the traditional uses. Now researchers are adding to the traditional list, documenting ginseng as highly effective in weight loss and diabetes control.

New research documents ginseng’s effectiveness against obesity and diabetes

Phytotherapy Research Journal reports an investigation of the molecular basis of ginsenoside Rg3, a red ginseng constituent, focusing on its ability to inhibit differentiation in the cells that store energy as fat. The data showed that ginsenoside Rg3 effectively inhibited this differentiation making the cells less able to complete the fat storage process.

Phytotherapy Research Journal also reports an evaluation of the anti-obesity effect of wild ginseng in obese leptin-deficient mice. Wild ginseng was administered orally to the mice at 100mg/kg and 200m/kg for 4 weeks. The mice showed a loss of body weight and a decrease in blood glucose levels when compared to the control mice.

A follow up study by the same research team reported results suggesting that the anti-obesity effect of identified saponins from ginseng may result from inhibiting energy gain, normalizing hypothalamic neuropeptides and serum biochemcials related to the control of weight gain.

A study reported in Phytomedicine was performed to clarify whether the crude saponins from stems and leaves of panax quinquefolium inhibited lipase activity in vitro and prevented obesity induced in mice. For the in vivo experiments, female mice were fed a fattening diet with or without saponins for 8 weeks. The researchers found that the crude saponins inhibited pancreatic lipase activity. Furthermore, crude saponins inhibited the elevations of plasma triacylglycerol in rats administered the oral lipid emulsion tolerance test. With long-term administration of crude saponins, fat tissue weight was decreased in those fed the fattening diet as compared to the controls.

In a randomized clinical study reported in the Journal of the American College of Nutrition, researchers sought to provide evidence of efficacy and safety in the use of ginseng for diabetes. Their research generated a mounting body of evidence to support the claim that American Ginseng is useful in improving diabetes control, reducing associated risk factors such as hyperlipidemia and hypertension, and ameliorating insulin resistance. American ginseng acts in the digestive tract to increase insulin secretion.

The Journal of Ethnopharmacology reports a study acknowledging ginseng’s long history as an herbal remedy for diabetes. Researchers investigated the effect and mechanism of Korean red ginseng on stimulation of insulin release in rats. They found that the extract of Korean red ginseng significantly evoked a stimulation of insulin release compared to the controls. Experiments at different glucose concentrations showed that ginseng significantly stimulated on its own, in a glucose-independent manner.

As reported in the Journal of Evidence Based Complementary and Alternative Medicine, initiating studies have shown that American ginseng increases insulin production and reduces cell death in pancreatic beta-cells. Studies have also revealed American ginseng’s ability to decrease blood glucose in type II diabetes patients as well as in diabetes induced animals. These data suggest that the effects of ginseng in improving hyperglycemia may alter mitochondrial function as well as apoptosis cascades to ensure cell viability in pancreatic islet cells.

Characteristics of ginseng

Ginseng is one of the adaptogens, a group of non-toxic, non-habit forming substances that normalize body chemistry and functioning. Adaptogens increase the body’s ability to cope with physical, emotional and environmental stress. They work in a synergistic manner, increasing the body’s own ability to fight off disease. The greater the body’s need for an adaptogen, the increasingly more active the substance becomes.

Ginseng is a plant with many different components. It is used in its entirety in the preparation of teas, and the root is used in powders and capsules. Ginsenosides are a group of its active compounds that are found in saponins, soap-like materials in the roots of the plant. The various ginsenosides are referred to as Rb1, Rb2, Rb3, Rc, and so on.

The term ginseng is used to refer to panax ginseng and panax quinquefolius, first cousins in the Araliaceae family. Each contains a different balance of the ginsenosides, giving it a unique character. Panax ginseng is the “Yang”, providing warming, stimulation and energizing. Panax quinquefolius is the “Yin”, providing cooling, relaxing and calming.

Ginseng was first found in Manchuria and was referred to by the ancient Chinese as ‘Ren Shen’, meaning ‘Man root’ referring to the human-like shape of the ginseng root. To the Chinese, this shape meant the herb was designated for human use. They believed that regular consumption of ginseng led to a long and happy life. Ginseng became so valuable that it was prized beyond gold. It was so popular that the supply of ginseng from the Chinese mainland could not meet the demand, and imports were brought from Korea. When the wild stock was exhausted, commercial cultivation began. Wild ginseng is believed to contain greater medicinal value than what is cultivated.

Ginseng is used fresh or dried. Sometimes plant leaves are added with the root, but the root is the highly prized part of the plant. Cultivated ginseng is available as Red ginseng and White ginseng. The difference lies in the way the root is processed. The different geographical names before the word ‘ginseng’ indicate where the plant was grown. Subtle variations exist between the varieties.

Ginseng contains a number of compounds that are unique. Many of these elements have an effect on the adrenal glands, increasing the amount of hormone secretion to ward off both physical and emotional stress. Scientists believe that it is this effect that is responsible for the stress fighting power of ginseng.

Ginseng lives up to its name as a cure-all

Ginseng facilitates metabolic equilibrium. Russian research showed that ginseng stimulated physical and mental activities in tired and weak individuals and aided with balancing. It was found to strengthen and protect under prolonged strain. Ginseng works to stimulate and improve the working of the brain with its ability to promote oxygenation. The Russians also found it to increase energy and physical endurance. It stimulates the functioning of the endocrine glands and promotes vigor of the reproductive organs. Research is underway to determine the effectiveness of ginseng on erectile disfunction.

Asian researchers have documented ginsengs ability to reduce fatigue and increase stamina. They found that ginseng aids in the formation of red blood cells and helps eliminate anemia. Ginseng strengthens the gastrointestinal system, facilitates liver regeneration, and helps detoxify poisons.

Ginseng is one of the few herbs showing promise in the treatment of chronic fatigue syndrome. This puzzling condition has no widely accepted treatment for the numbing fatigue that typifies the condition. However, people suffering from chronic fatigue have reported an improvement in their symptoms after regular use of ginseng.


Source

Great news!

Camel - to finish

Wai Lana's weekly asanas:

A sure cure for rounded shoulders, Camel opens the chest and relieves tension in the upper back. This invigorating backbend tones the spinal nerves and increases circulation.

1. Kneel with the tops of your feet on the floor, knees hip-distance apart.
2. Gently press your pelvis forward as you carefully arch back.
3. Stretch your neck back and take hold of your heels. Breathe softly as you hold for up to one minute.
4. Release your heels and come up.
5. Sit on your heels, bring the backs of your hands to the floor, and bend forward, resting your forehead on the floor.

Holding the Pose… Contract your buttocks firmly and lengthen your spine away from your tailbone. Try to make the arch rounder by expanding your chest. Feel the stretch in your thighs, across your abdomen and chest, and in the front of your shoulders, neck, and throat. Relax your face.

Here’s an Easier Way… If you find it hard to reach your heels, turn your toes under, or simply arch back with your hands on your hips.



Click here to watch the instructional video

Monday, December 1, 2008

Fruits are Loaded with Nutrients

Fruits are Loaded with Nutrients

It’s hard to beat fruits. They provide an abundance of nutrients, including vitamins, minerals, essential oils, antioxidants, fiber, and anti-inflammatory substances. Many are alkaline-forming, so they help counteract the strongly acidic Western diet that eats away at our bones. High levels of potassium in fruit balance high salt diets to help prevent high blood pressure. They also help manage blood sugar, regulate bowel function, and strengthen blood vessels, bones, nails, teeth, skin and hair. Humans could not survive long without healthy fruit.


Antioxidant content may be the most compelling reason for loading up on these wonderful foods. Oxidative stress from eating, illness or injury, produces excess free radicals that damage cells and tissues. Skipping antioxidants, over time, may ultimately lead to heart disease, cancer, allergies, and other inflammatory diseases. However, not all fruits are created equal. Fruits like blueberries, raspberries, strawberries, cherries, grapefruit and fresh cranberry have the best antioxidant content, followed by apples, peaches, pears, plums, oranges and dates. The exotic juices of pomegranate, mangosteen, acái and goji berry are also unbeatable for antioxidant protection. Whole fruit is best, but juices are acceptable, especially if not concentrated and no sugar is added. Unfortunately, people are attracted to the super sweet juices and fruits like bananas, grapes and orange juice. Yet, even these are superior to most of the sweetened junk that we feed our kids.


Choosing organic fruit is another important consideration, especially for children, who are more susceptible to the dangers of pesticides and other toxins. Organic fruit has also been shown to contain more antioxidants, vitamins, and minerals than conventional fruits. It may cost more, but the cost to health from eating inferior fruit is much greater.


Fruits are best eaten on an empty stomach. Indigestion is on the rise in the U.S., and one reason is from eating fruits with other foods. Fruits pass quickly though the stomach and are rapidly digested in the intestines. If fruit is eaten with other foods, it is kept waiting in the stomach, where it may ferment and produce gases and harmful compounds. Digestive processes are also disrupted and the fruit’s nutritive value is compromised. Therefore, it is best to eat fruit as a snack in between meals, especially about 30 minutes before a meal to get the best antioxidant boost. Scientists at the Agricultural Research Service, investigating the effects of antioxidants on after-meal oxidative stress, found that grapes, kiwi and wild blueberries were high performers when it came to raising blood levels of important antioxidants. As a general rule, fruit should not be eaten at the end of a meal. However, most people do not have digestive problems with berries after eating. So, if you insist on dessert after a meal, go with berries.


Our early ancestors would not recognize the fruits available in today’s supermarkets. Scientists in the last century have selectively bred fruits to have a long shelf life, few seeds, less fiber and a powerfully sweet taste. Wild fruits are typically less sweet, and much richer in micronutrients than cultivated fruits, particularly in minerals (e.g., copper, iron, calcium) and the vitamins C, E, K, beta-carotene and folic acid. The vitamin C intake of our fruit-eating ape cousins is estimated to be 2-6 grams, compared about 60 mg for humans (one hundred times less!). Wild fruits are also much richer in the millions of “background” nutrients essential to good human health, such as bioflavonoids, terpenes, phenols, carotenes, and many more. For much more information regarding the good foods our ancestors ate, pick up the book “Deadly Harvest” by Dr. Geoff Bond.


The biggest problem with modern fruits has as much to do with what is present in them as what is absent. Starchy and processed fruits are loaded with sugar. Fruits rich in sugar can aggravate pre-existing ailments, such as diabetes, allergies, cancer, and other inflammatory conditions. Dried fruits are nearly as bad, since the sugar is concentrated, and the drying process destroys many of the micronutrients. Frozen fruit retains much of its antioxidant content, but canned fruit should be (garbage) canned.


Vitamins, minerals and antioxidants can also be obtained through dietary supplements. Obviously, fruits and vegetables provide a greater wealth of nutrients than do supplements, but getting these nutrients in the diet somehow is the most important consideration. Even gummy bear antioxidants are better for kids than no fruit at all. Plus, antioxidant supplements can provide higher quantities of vitamins C, E, zinc, selenium, vitamin A and many plant flavonoids than fruits and vegetables. The content of these nutrients in fruits varies from farm to farm and year to year. And, with the deterioration of our soil, less and less of these nutrients are found in food. Fortunately, many essential antioxidants can be found in a high quality multivitamin, which every man, woman and child should be taking daily.


If you're not interested in the chemistry of all the wonderful things found in fruits and vegetables, just shop for color. The colorful pigments in blueberries, raspberries oranges, pomegranate, purple tomatoes, etc., are chemicals that protect them from the sun. These pigments are antioxidant rich and protect people in the same way they do plants.


So, if you have a little boy or girl at home with a diarrhea problem, or an inflamed bun, the last thing you want to do is stop all fruits (as an ignorant physician recently recommended to a friend). Certainly stop the sugary juices, but not the whole fruit, especially organic, non-starchy varieties. Switch to water, perhaps with a little pomegranate juice for flavor and antioxidant punch. Make your own fresh fruit sauces or smoothies, or find a good organic brand of baby food that contains these antioxidants. Good food means good health. So, when it comes to food, we must take health into our own hands.


Source


Check out Wai Lana's Juice book for the best recipes for wonderful juices.