Exercise Thoughts
By Shirley Channel
Let's go walking! A good brisk walk is one of the nicest things you can do for yourself. Many of us take advantage of the malls or our local health clubs for indoor walking facilities during the winter months, but now that spring is here it is time to get outside. Walking outside not only provides us with an excellent form of physical exercise, we get the added benefit of exercising our visual, olfactory and auditory senses as well. We can enjoy the beautiful sights of the awakening plant life, the scent of the fresh spring air and the melodies of the many different birds that have returned. Spending time out in nature with our awareness on our senses is also a form of meditation.If you are not already an avid walker it is easy to get started; all you need is a comfortable pair of shoes, comfortable clothing and some free time. My doctor recommends walking for either 30 minutes every day or 45 minutes every other day. You want to walk at a brisk pace and swing your arms to get your heart rate up. If you only have the stamina for 10 or 15 minutes your first time out that is okay, the important thing is to get moving. Set a pace that you are comfortable with; you want to make yourself work but you don't want to push yourself to exhaustion. Always honor your body, listen to its signals and respond accordingly. You will gradually be able to increase your pace, time and distance.
Once you have progressed and want more of a challenge without spending more time, you might want to try power walking. This is accomplished by carrying hand weights as you walk. These weights must not be over three pounds, as anything heavier could cause damage to your shoulder joints. I recommend you seek proper training for more extensive power walking techniques. Contact your local health clubs and or personal trainers for information on proper power walking instruction.
Remember: always consult your physician before beginning a new exercise program.
We are lucky to have such beautiful parks and walking paths throughout the Tri-Cities for our walking experience, so let's get started!
Beauty and Wellness Tips
SPRING CLEANING - DON'T FORGET YOUR BODY
By Barbejo Eberle
Spring is recognized as a time to clean. For many of us we like to start outside in the yard, others begin cleaning indoors. This year as you do your spring cleaning, make sure that you don't overlook the most important kind of spring cleaning - detoxifying your body.Signs of accumulated toxins include fatigue, weak digestion, bad breath, a coated tongue, weakness, and difficulty concentrating. Accumulated toxins make our minds dull and our body weak.
A healthy diet is one of the most important tools you can use for reducing toxins. Try the following suggestions for one week and notice any effects on your energy and well being.
Favor these foods:
Reduce or avoid these foods:
- Freshly prepared, nutritious foods.
- Foods should be lighter in quality such as rice, soups, and lentils. Favor lighter grains such as barley and millet.
- Freshly steamed or lightly cooked vegetables.
- Drink plenty of fluids including water and fresh ginger tea.
Cuminy Greens
- Canned foods, leftovers, pre-packaged foods, highly-relined foods such as white flour and sugar, and fried foods.
- Avoid fermented foods and drinks (vinegar, cheeses, and alcohol).
- Minimize dairy, oils, and nuts. Sunflower, pumpkin and sesame seeds can be taken in small amounts.
- If you cannot avoid animal products, favor the white meat of chicken and turkey; avoid red meats particularly pork and beef.
Use any combination of greens for a satisfying, pacifying dish.
2O Minutes to prepare
Serves 4-6
1 teaspoon olive oil or ghee
3 teaspoons brown mustard seeds
3 teaspoons cumin seeds
1/2 teaspoon minced garlic
3 pounds greens, such as kale, chard, beet greens
Pinch of sea salt
1. In a heavy saucepan, heat the oil. Add the mustard seeds, cumin seeds, and garlic. When the seeds sputter, add the greens, salt, and 1/4 cup of water.
2. Cover and simmer over low heat until the greens are tender, about 15 minutes.
This recipe is from the cookbook, "A Simple Celebration" by Ginna Bell Bragg and David Simon, M.D. It is the nutritional program from the Chopra Center for Well Being.
An Herb to Know: Aloe Vera
Aloe is a natural detoxifier, it is a digestive aid and restorative to the immune system. One or two tablespoons may be taken twice a day.
This is a simple process that lets us recycle our yard, garden and kitchen waste. You will need a composting bin, composting material, air, moisture and nitrogen.
You can purchase a compost bin or you can make your own. The main feature should be adequate ventilation on the sides and the bottom of the bin. A square cage of wire netting supported by four sturdy posts driven into the ground works well. Make the front removable so the rotted compost is easy to get out. Another idea is to use an old plastic or galvanized metal trash can. Just cut or drill good- sized holes all around the sides and in the bottom. You will want some kind of cover to keep the moisture in. Sacking or a sheet of plastic will work (weight it with a brick or rocks so the wind doesn't blow it away). If your bin is a trash can, you'll have a lid to use.
To construct your composting pile layer your material - vegetable leaves and stems, tree and shrub leaves, soft hedge clippings, potato peels, crushed egg shells, etc. The greater the variety the better. Don't use woody material or vegetation that has been sprayed with a herbicide or weed killer or is affected by disease or pests.
Add nitrogen in the form of grass clippings, young nettles, or manure, or by adding a compost activator. Now add moisture and cover your pile. Add water as needed if your pile dries out.
The air that enters your bin, the water, and the nitrogen are all essential to break down the materials. It is also a good idea to turn the material in your bin occasionally to speed up the process.
By fall you should have brown and crumbly nutrient-rich compost to add to your garden soil for a healthier and more productive crop next year. Happy gardening!
-Shirley Channel
It's the time of year when we need to be aware of ticks and the problems they can cause our pets. Most of us know when and how to check ourselves for ticks and we have ways to protect ourselves from them; we need to remember that our pets are at risk as well.
There are many species of ticks in the Columbia basin, and five kinds of disease-carrying ticks in the state of Washington. Not all ticks that come in contact with animals carry disease; nonetheless, we should always check our pets for ticks and remove them just to be on the safe side.
The ticks you are likely to find have a hard, smooth shield that covers all or part of their body. They range in size from about one quarter inch to the size of a pinhead.
Most ticks live in areas where they are most likely to come in contact with animals. They can be found on trees, weeds or grass in wooded areas, or near streams, lakes and paths where animals are known to pass.
A tick's source of nourishment is the blood it
sucks from its host. Once a tick boards its host it will find a place to attach itself and embed its barbed mouth parts into the host's skin. A tick's saliva may contain diseases which can be transmitted to the unknowing host. Most hosts don't feel the tick imbedding itself in their skin or feel the sucking of their blood.
If you live in or visit a high tick exposure area be sure to check your dog daily for ticks. Brush the dog's coat over a light-colored surface so that you can see any ticks you dislodge. Also check for any rash or red patch, especially one that expands slowly over several days. A rash can get quite large and may be ring-shaped. This can indicate a tick problem.
To remove a tick use a pair of fine tweezers. Grasp the tick as closely as possible to its point of attachment. Pull back gently with steady pressure, slowly easing out the tick's mouth parts. Never touch a tick with bare hands. If you must remove a tick with your hands, wear rubber gloves. If the tick bursts, organisms that can cause disease can be transmitted through cuts or sores on the skin. Finally, be sure to wash the area and your hands thoroughly with soap and water.
- Shirley Channel