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

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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

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.

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.

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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

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.

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