Diet and Exercise to the Extremes
By MARK BITTMAN Published: May 12, 2010
I went running with Scott Jurek on a clear, chilly morning last month, an easy four-mile loop in Central Park. He ran another few miles with 50 or so adoring fans, then another few by himself, for a total of about 15. After that he showered and came to my house to cook lunch before going for a late-afternoon jog of another 10 miles or so.
Scott Jurek, an accomplished ultramarathoner, displayed knife skills and good culinary judgment while preparing a meal.
That’s an easy day for Jurek, 36, an accomplished ultramarathoner. But one might say he has been in a slump: he has not won a major race since the 2008 Spartathlon. On the other hand, he set a personal record there, it was his third consecutive victory on the 153-mile course between Athens and Sparta, and he holds the fifth-, sixth- and eighth-fastest times in race history.
If last year was a wash, this year he is fit and psyched for the 24-Hour Run world championship in Brive-la-Gaillarde, France, on Thursday and Friday. It is a grueling race to determine how many miles runners can complete on a 1.4-kilometer road loop (about nine-tenths of a mile) in a 24-hour period.
Jurek says he can break the American record, 162 miles, held by Mark Godale. (The world record, 178 miles, and just about every ultramarathoning record from 100 to 1,000 miles, and from 24 hours to 10 days, are, Jurek said, “unassailably” held by Yiannis Kouros of Greece, who no longer competes.)
To win Brive, Jurek said, he must: “Get on it, crank around it, and get it done. It’s all in a day’s work.”
It’s a long day, and one that raises a particular aspect of Jurek’s training that makes him an especially interesting athlete: he is a vegan, consuming no animal products.
There are other professional athletes who do not eat meat: Milwaukee Brewers first baseman Prince Fielder, a vegetarian, may be the best known, and the hockey player Georges Laraque is also a vegan. But it is difficult for some to comprehend how this lifestyle is compatible with training weeks of 140 miles and more, “easy” runs of 40 miles and interval training that includes uphill three-mile repeats, all culminating in races that are often 100 miles or more, sometimes through deserts or frozen wastelands or up and down mountains.
Jurek certainly looks healthy enough. He is tall, dwarfing most competitive marathoners, not rail thin, with a quick smile and boundless energy. A few hours after our morning run, he showed up at my house and began pulling things out of the refrigerator and pantry with abandon: vegetables, greens, herbs, miso, tofu, olives, shallots, lemons, nut butter and more.
He displayed knife skills and good culinary judgment, preparing a meal for me and his girlfriend, Jenny Uehisa, a designer for Patagonia (he is sponsored by Brooks Sports). We ate a Greek salad with cucumbers, tomatoes, loads of olives and seaweed; a stir-fry of vegetables with tofu and a miso and cashew sauce; and a mound of quinoa.
Where did he learn to cook this way? And more to the point, how does he survive? After all, I said to him, none of my running buddies, a group of nonelite but defiantly dedicated marathoners who train in Central Park, maintain as rigorous a schedule as his, and many claim to have trouble consuming enough calories even while being omnivorous.
“The whole issue,” he said, “is exactly that: getting enough calories. The first thing to worry about isn’t so much what you eat, but how much you eat. You have to take the time to sit at the table and make sure your calorie count is high enough. And when you’re a vegan, to increase your calories as you increase training you need more food. This isn’t an elimination diet but an inclusion diet.”
Jurek grew up in Proctor, Minn., eating cookie dough, canned vegetables and his share of fast food. When his mother, Lynn, developed multiple sclerosis (she died this spring), he and his siblings began cooking, but the food was, he said, “very Midwest — meat and potatoes.” In college, his diet began to improve, and as he “saw how much disease is lifestyle related,” he began eating “real food, eating the way people have been eating for thousands of years.”
He made the transition to less meat and more fish, then eventually knocked out dairy and other animal products entirely.
“It’s really a mental barrier,” he said, and he obviously has experience overcoming those. He said he needed 5,000 to 8,000 calories a day, “and I get that all from plant sources. It’s not hard, either. I like to eat, and I don’t have to worry about weight management. All I need is a high-carbohydrate diet with enough protein and fat.”
He said he spent a great deal of time shopping, preparing and cooking food — and chewing. He is among the slowest and most deliberate eaters I know, and there is something about his determination at the table that is reminiscent of his determination on the road: he just doesn’t stop.
Mark Bittman, who is a vegan until 6 p.m. and a runner at various hours, writes The Minimalist column for The Times, and can be found at markbittman.com.
Read Full Article >
7 Simple Stress Busters
Peace of Mind is Just a Few Minutes Away
By Zach Van Hart / Sparkpeople
Stress happens. No matter how organized you are, how good your systems are, or how friendly your work and living environments are, stress can find a way to poke its ugly head in from time to time. What can you do? Turn to a convenient Stress Buster – a small, simple activity that clears your head and calms you down. When you feel a stress attack coming on, it’s the perfect time to turn to one of these busters and kick that stress out the door.
Here are 7 of our favorite Stress Busters, but feel free to develop your own:
1. Take a walk
Want a break from the office? Does your house feel like an insane asylum? Slip out the door and let your feet take you somewhere. Not only will walking give you the opportunity to clear your head and take a break from that hectic situation, but it’s great aerobic exercise, too.
2. Call a friend
We all have someone whose voice alone perks us up. Give them a buzz, even for a few minutes. Whether with a joke or a funny story, or just by listening, they will likely put a smile on your face and calm you down. Besides, what are friends for?
3. Write in a journal
Expressing our feelings could be the best way to deal with stress. Keeping a journal is a way to capture those feelings at any moment. You don’t have to worry about what others think or say, just let your pen do the work. By the time you’re done, those feelings will be on their way out of your system.
4. Play a board game
Remember these? Maybe there are a dozen stashed in your closet, waiting to be dusted off. Monopoly probably should be saved until you have a few hours to spare, but quick kids’ games like Candy Land, Chutes & Ladders, Connect Four, or even Twister are always good for a smile.
5. Work up a sweat
Have some pent up frustrations? There’s no better way to get rid of them than by exercising. Pop in a workout tape, hop on your bike or grab your jump rope. You’ll be too busy working up a sweat to worry about what’s stressing you out. Picture the stress leaving your body through your pores.
Read full article here!
Boost your Brain with Walnuts
USDA researches have cracked the secret to a younger brain. Simply adding about 7-9 whole nuts to your daily diet may improve balance, coordination and memory, finds the new research in the British Journal of Nutrition. Scientists believe that polyphenols and other antioxidants in walnuts help strengthen neural connections and improve cognitive skills.
What a great reason to grill up Amy's California Burgers!
More School Lunches Going Vegetarian
by Amy Hatch / ParentDish
Move over, soggy pizza and deep-fried mystery meat -- a new study from the School Nutrition Association says that two out of every three school cafeterias are dishing up vegetarian options on a regular basis, a 40 percent increase since 2003.
Schools across the nation are offering kids healthy entrees, like vegetable burritos, pasta with lentil sauce and veggie stir-fry over rice. And according to our sister site, That's Fit, the healthy choices don't end there. Students can also chow down on desserts made with healthy ingredients, such as low-fat fruit crumbles, blueberry muffins and even black-bean brownies.
7 Delicious Meat Alternatives (and Not a Lick of Tofu in Sight)
Source: ecosalon.com by Sarah Irani
When you get hungry, and I mean hungry, it’s your body calling out for protein. While you don’t have to go full-time veg to green your lifestyle, many people are surprised to learn that simply cutting back on meat consumption is one of the most significant ways to help the planet. And it doesn’t require subsistence on tofu. (Personally, I find tofu delicious, but it’s one of those vegetarian protein sources people either really love or really don’t.)
There are so many delicious options available that slipping out of meat mode is breeze. Try one meat-free dinner a week, and build from there:
QUINOA
Your kitchen is not complete without highly nutritious quinoa. Known as the "Mother Grain" of the Andes, quinoa (pronounced KEE-nwah) comes complete with all necessary amino acids, high iron content, a delicious nutty flavor, and a faster cooking time than rice. Try it hot with steamed vegetables, cold in a salad, or in the ingenious form of quinoa pasta.
VEGGIE BURGER (YES)
Even carnivores love a veggie burger - they no longer resemble sorry imitations of meat that isn’t that choice to begin with. Amy’s Kitchen makes the tastiest organic ones, in my opinion, but there are dozens out there. Rare is the veggie burger that really tastes like meat, but I personally wouldn’t want that, anyway. You’ve got a variety of flavors to choose from, each typically made with protein-rich soy and organic vegetables.
ALMONDS
King of the nuts, the amazing almond is high in both protein and calcium (it’s a great low-carb snack with only a few grams of non-fiber carbohydrate per serving). Try almond milk or Living Tree’s naturally sweet organic almond butter, too. For a real splurge, go for raw.
YOGURT
With a 4,500 year history, organic yogurt is here to stay. Boasting protein, calcium and living cultures, organic yogurt with fruit slices makes for a healthy and filling breakfast or dessert. Buy plain, organic, full-fat yogurt - it’s the best for your body. Low-fat yogurt is highly processed and flavored yogurts are very high in sugar and/or high-fructose corn syrup.
TEMPEH
O.K., technically this is tofu. But wait! Organic and non-GMO tempeh, made from fermented soy beans and rice, is high in fiber and protein. It has a nutty flavor and tastes amazing in a stir-fry or on a kabob. I recommend Henry’s Gourmet. It’s much nuttier and chewier than tofu, which will satisfy a serious protein craving.
LEGUMES
Legumes, like lentils, black beans and chickpeas are filling and high in protein and fiber. A Middle Eastern staple, hummus is simple to make, making it one of my favorite foods!
CHEESE
Though it’s not a vegan option, you can find cheeses that come from animals raised humanely (look for artisan or organic choices). Cheddar and mozzarella top the list of organic cheeses for protein content. I recommend raw dairy if you’re comfortable with that. Here’s a cheddar cheese scone recipe - simply substitute whole-grain flour.
ENJOY!
It’s easy to get plenty of satisfying protein in your meals while still eating low on the food chain. While you’re here, don’t forget to check out my tips for making salads exciting again.
- with additional reporting by Sara Ost
28 Small Changes That Will Make a Big Difference
From Weightwatchers.com
Small changes can make a big difference in your weight-loss efforts. Here are some baby steps that will get you far.
"Making small changes one at a time is a great strategy," agrees psychologist Howard Rankin, PhD, a author of "The TOPS Way to Weight Loss" (Hay House, 2005). "It's not overwhelming, and it results in a slower, steadier weight loss." Think of it this way, maybe cutting the cream out of your coffee seems like a small feat to you. But once you've got that down you can add another small feat, then another.
So, we asked people just like you—on the WeightWatchers.com Message Boards and in meetings rooms—what small steps they've taken in order to make their way toward their weight goals. Here's what they had to say:
… About Small Eating Changes
1. Water, water, water, water. (Your skin will look great, too!)
2. Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating.
3. Cut back on butter and mayo.
4. Limit fried foods to once or twice per week.
5. Use less or no sugar in your coffee or tea.
6. Replace ground beef with meatless products.
7. Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
8. Eat fresh, raw veggies with sandwiches instead of chips.
9. Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
10. Try not to drink high-calorie beverages.
11. Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
12. Find healthy alternatives to all your favorite foods.
13. If you don't really love it, don't eat it.
14. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
15. Always eat something for breakfast.
16. Read food labels. Check serving sizes.
17. Add vegetables to everything.
18. Plan meals in advance; use that information to make out a complete shopping list.
19. Give food to guests to take home.
20. Write down everything you eat and drink, without fail.
21. Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
… About Small Exercise Changes
1. Take the stairs every single time they're an option. No more elevators or escalators.
2. Make exercise a priority, not an inconvenience.
3. Park far from your destination so you're forced to walk. This works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
5. Take the grocery cart back to the store when you're done loading your bags into your car.
6. If you take public transportation, get off one stop early.
7. Work out with a buddy.
One man loses 300+ pounds after discovering yoga.
From Yogajournal.com
 Two years ago, at the age of 47, I weighed 538 pounds. I would drive to work and sit depressed and disheartened in my car. I had a hard time breathing when I walked, and my legs, feet, and back hurt from all the stress my weight put on them.
I needed something miraculous if I was ever going to get over my mental and physical pain. I knew I had to rely on a power greater than myself to restore my sanity and health.
I went to a health fair at work, and there was a yoga instructor there. I asked her if I could do yoga, at my size. She looked me right in the eyes without hesitation and said yes. I tried the class, and with the support of the instructor and the other students, I started taking yoga twice a week. The other students would stand around me and lift parts of my body to help me into the poses. Today I weigh less than 190 pounds. I do yoga five or more times a week, and I just finished a teacher training course.
Anyone, regardless of his or her restrictions, can do yoga. All you need is a willingness to do just what you are capable of doing at the time and be open to possibilities and miracles as they come. Yoga taught me patience and gratitude. Yoga has taught me that I am OK just where I am today. My fondest wish is to teach yoga and share my experience, strength, and hope with others who know what despair feels like deep down in their bones. Yoga heals, nurtures the soul, and gives the promise of new beginnings.
Larry Sherman
 This
Is Your Body Without Sleep
Source: Prevention.com
You crave junk food
Sleep loss may cause you to want more calories than your
body needs, especially in the form of sugary snacks and starches.
After going without enough sleep for two nights, people in
one study had more of the hunger-inducing hormone ghrelin
and less of the appetite-suppressing hormone leptin.
Long-term risk: Obesity
You're less able to process glucose
It's the fuel that every cell in your body needs to function.
After just 6 days of sleep restriction, people develop resistance
to insulin, the hormone that helps transport glucose from
the bloodstream into the cells, say University of Chicago
researchers. In another study, tests showed that participants
who slept fewer than 6 hours a night and claimed to be "natural
short sleepers" couldn't metabolize sugar properly.
Long-term risk: Type 2 diabetes
You're always in fight-or-flight mode
The University of Chicago study also found that inadequate
shut-eye caused levels of cortisol, the stress hormone, to
spike in the afternoon and evening--increasing heart rate,
blood pressure, and blood glucose. Aside from posing future
health problems, the cortisol-induced alertness comes at
an inopportune time--when you should be winding down your
day or sleeping.
Long-term risks: Hypertension, heart disease, and
type 2 diabetes
Your immune system weakens
People who got insufficient sleep for 10 days had elevated
levels of C-reactive protein, an inflammation marker that's
been linked to heart disease and some autoimmune diseases,
according to a study. Other research revealed that sleep-deprived
men failed to mount the normal immune response after receiving
flu shots. They had only half as many disease-fighting antibodies
10 days after the vaccination, compared with men who were
well rested.
Long-term risk: Inflammation, which can lead to
heart disease, stroke, and type 2 diabetes
You're not mentally sharp, and your mood takes a
nosedive
After a restless night, reaction time is decreased, making
driving (among other activities) dangerous. Chronically tired
people are also less happy. "Sleep and mood are regulated
by the same brain chemicals," says Joyce Walsleben,
PhD.
Long-term risk: Depression, but probably only for
those who are already susceptible to the illness
Is your sunscreen good for you?
Source: costemicdatabase.com
 Does your sunscreen work? An
investigation of nearly 1,000 brand-name sunscreen products finds that 4 out of 5
contain chemicals that may pose health hazards or don't adequately
protect skin from the sun's damaging rays. Some of the worst
offenders are leading brands like Coppertone, Banana Boat,
and Neutrogena.
More than a million cases of skin cancer are diagnosed in
the U.S. every year, but FDA still hasn't finalized sunscreen
standards first announced 30 years ago. Meanwhile, companies
are free to claim but not provide broad spectrum protection.
Until FDA requires that all sunscreens be safe and effective,
Environmental Working Group's comprehensive sunscreen guide—including
a list of 143 products that offer very good sun protection—fills
in the gaps.
Here are some common brands that are recommended by the Environmental
Working Group:
1.Blue Lizard
anything without oxybenzone
2.California Baby
anything with SPF 30+
3.CVS
with zinc oxide
4.Jason Natural Cosmetics
Sunbrellas Mineral Based Sunblock
5.Kiss My Face
"Paraben Free" series
6.Neutrogena
Sensitive Skin Sunblock
7.Olay
Defense Daily UV Moisturizer (with zinc)
8.SkinCeuticals
Physical UV Defense
9.Solar Sense
Clear Zinc for Face
10.Walgreens
Zinc Oxide for Face, Nose, & Ears
+ Read Full Article
Putting
Meat Back in Its Place
June 11 2008 - Source: MARK BITTMAN, NY
Times
LET’S
suppose you’ve decided to eat less meat, or are considering
it. And let’s ignore your reasons for doing
so.
They may be economic, ethical, altruistic, nutritional or
even irrational. The arguments for eating less meat are myriad
and well-publicized, but at the moment they’re irrelevant,
because what I want to address here is (almost) purely pragmatic:
How do you do it?
I’m not talking about eating no meat; I’m talking
about cutting back, which in some ways is harder than quitting.
Vegetarian recipes and traditions are everywhere. But in
the American style of eating — with meat usually at
the center of the plate — it can be difficult to eat
two ounces of beef and call it dinner.
Cutting back on meat is not an isolated process. Unlike,
say, taking up meditation or exercise, it usually has consequences
for others.
The keys are to keep at least some of your decisions personal
so they affect no one but yourself and, when they do affect
others, minimize the pain and don’t preach. (No one
likes a proselytizer.)
On the other hand, don’t apologize; by serving your
friends or family less meat you’re certainly doing
them no harm, and may be doing them good — as long
as what you serve is delicious, and that’s easy enough.
Reducing the meat habit can be done, and it doesn’t
have to make you crazy. Although there will undoubtedly be
times you’ll have cravings, they’ll never give
you the shakes. So, in no particular order, here are some
suggestions to ease your path to eating less meat.
1. Forget the protein thing. Roughly simultaneously
with your declaration that you’re cutting back on meat,
someone will ask “How are you going to get enough protein?” The
answer is “by beingomnivorous.” Plants have protein,
too; in fact, per calorie, many plants have more protein
than meat. (For example, a cheeseburger contains 14.57 grams
of protein in 286 calories, or about .05 grams of protein
per calorie; a serving of spinach has 2.97 grams of protein
in 23 calories, or .12 grams of protein per calorie; lentils
have .07 grams per calorie.) By eating a variety, you can
get all essential amino acids.
Read
Full Article (requires NY TImes login)
Skip
a Burger, Save the Planet
May 2008 - Source: David Beard, Boston.com
Ronald
McDonald won't be happy with the column by Derrick Jackson
in the Boston Globe. Nor with the poster being distributed
for Earth Day, a.k.a. Low Carbon Diet Day.
"With fatal food riots in poor nations, and with China
rapidly approaching Western levels of consumption, we in
the obese United States must redefine what constitutes, to
borrow from McDonald's, a 'happy meal,''' Jackson
writes. "Scientists are concluding that along with
more fuel-efficient cars and curbing industrial pollution,
the simple act of eating less meat could help slow global
warming.''
Quoting from
a study in British medical journal the Lancet, Jackson
writes that stabilizing agricultural production requires
a 10 percent cut in meat consumption. The study notes the
significant amount of methane and nitrous oxide already
being released (including flatulence and gases from manure)
in global meat and milk production, which is on course
to double by 2050.
Check out what the company providing food to MIT, several
other local universities and Cisco Systems in Boxborough
has done in response. Bon Appetit Management Company, which
serves 80 million meals a year nationwide, is committing
to reduce its carbon emissions by 25 percent, cutting
beef and cheese purchases by that percentage and choosing
only meats raised in North America. It will stop purchasing
any air freighted seafood and buy only local or frozen-at-sea
fish.
Still don't believe this carbon footprint business about
meat and dairy? Check out Gary Hirshberg's new
book, "Stirring It Up,'' in which the CE-Yo of New Hampshire-based
Stonyfield Yogurt says the biggest source of carbon emissions
in his operation is, no kidding, cows! By the way, ask
a question now to Hirshberg here (he'll be chatting with
Boston.com readers on green business at 10 a.m. Friday.) Here's
an insightful interview with him last month from the
green site Treehugger.
'GREEN'
CLEANING SOLUTIONS
People
can clean their homes with products from the pantry: vinegar,
baking soda, borax, Castile soap, cream of tartar, hydrogen
peroxide,and lemon juice,.
Windows: Mix 1 tablespoon
vinegar or lemon juice in 1 quart of water. Spray on and
use newspaper to dry.
Furniture: Mix vinegar and
oil -- either olive or flaxseed -- in a one-to-one ratio,
then polish with a soft cloth.
Brighten laundry: Add a half-cup
of strained lemon juice during the rinse cycle.
Toilets: Pour 1 cup of borax
into the toilet at night. In the morning, scrub and flush.
For extra cleaning, add a half-cup vinegar to the borax.
Sterling silver: Line a plastic
or glass bowl with aluminum foil. Sprinkle the foil with
salt and baking soda, then fill the bowl with warm water
and your silver. Tarnish will migrate to the aluminum foil.
Rinse and dry the silver, then buff it with a soft cloth.
Hands/surfaces: Warm water
and soap work just as well as anti-bacterial or anti-microbial
products, which may contain ingredients that pollute the
environment or cause antibiotic resistance.
Most of the products commercially available are extremely
toxic. So much so, that the people working in the manufacturing
plants must wear protective equipment. When we purchase cleaning
products, we look for the ones that are best for the employees
and the environment.
These products are some of our favorites:
Mountain Green laundry soap
According to Treehugger.com, “the wash and care of
a t-shirt can account for 80% of its carbon footprint.” So,
it makes sense to use a natural cleaning product. Mountain
Green Laundry Soap is one of the Berliner's regular soaps.http://www.mountaingreen.biz
Ecover dish soap is a wonderful
product. Not only that, this Belgian company has created
an environmentally sustainable production plant to produce
their great products. Check out the grass roof on their
webs ite: http://www.ecover.com
Seventh Generation’s “Free
and Clear” cleaning products are naturally based and
free of smelly detergents and fragrances. http://www.seventhgeneration.com
Citra Solv is a great all-purpose
cleaner that really works well. http://www.citra-solv.com
 Stock up on Lentil Soup
Source: Health Magazine
According to a new study from the Cochrane Collaboration,
an independent health-research organization, people on diets
that call for fiber-rich, complex-carb-loaded foods like
lentils, sweet potatoes and apples lost a little over two
pounds more in five weeks, compared with people on low-fat
or other types of diets. These foods rank low on the Glycemic
Index (GI), which means they’re less likely to cause
blood sugar spikes and leave you feeling hungry.
Plastic
Again?
 There is a great organic market in Fairfax, California
called "Good Earth". They have
been publishing a local newsletter and it always has interesting
articles. Recently, the newsletter contained a great article
about the damaging effects of plastic on our environment.
What a thoughtful and wonderful article. Just by thinking
about your plastic consumption can help to change your dependence
on it. Click
here to read this great article. And, if you
find yourself in Marin, California, please go and visit this
great store.
Breakfast Still Most Important
Meal
by
John Vogel | October 24, 2007
 Mom always said that getting a good breakfast "under
my belt" was the best way to start off the day. And
today, even local schools are learning that a breakfast
a day keeps boredom at bay.
To promote the important link between breakfast and learning,
the National Dairy Council launched an Expanding Breakfast
Award program to call attention to the important of alternative
school breakfast options. The program is funded in part by
the Mid-Atlantic Dairy Association and local dairy farmers.
Offering breakfast outside of the cafeteria increases participation
by providing service for students who arrive late or who
prefer to socialize rather than eating in the cafeteria.
It also helps to remove the potential social stigma that
the program is meant for low-income students.
Why they're Expanding Breakfast winners
 First place and a $5,000 grant was awarded to Camp Curtin
Elementary School of Harrisburg, Pa. "Since we introduced
Breakfast in the Classroom, school breakfast participation
has more than doubled," says David Lloyd, director of
food services.
"Teachers are finding students are more attentive,
better behaved and are ready to learn." Tardiness dropped
57%; absenteeism declined 36%. There are fewer visits to
the school nurse before lunch by students with hunger-related
headaches and stomach aches.
>> Read the full article here!
Never
Feel Tired Again
8 Tips for Getting a Restorative
Rest
Source: Redbook
Magazine
 When
you have a lot to do (um...always), usually the first thing
to get squeezed off your agenda is sleep. But miss out on
shut-eye and your energy, positivity, productivity, and memory
are sure to suffer. And nearly a quarter of American adults
aren't getting enough rest, which has led to an epidemic
of daytime sleepiness, according to a poll by the National
Sleep Foundation. The key to bucking this trend is to brush
up on sleep hygiene. Try these steps for starters:
Cut back on TV and computer time
after 8 p.m.
If you're already a night owl (you go to bed late and sleep
in on weekends), the bright light emitted from television
and computer screens can make falling asleep at a decent
hour even harder. The reason: Light suppresses the production
of melatonin, a hormone secreted at sunset that tells the
brain that it's nighttime, explains John Herman, Ph.D., director
of the training program in sleep medicine at the University
of Texas Southwestern Medical School at Dallas. And when
melatonin levels are low, your brain is fooled into thinking
that it's still daytime -- and remains raring to go. Whenever
possible, wait until the next morning to tune in and/or log
on. If you must use light-emitting technology at night, try
to turn it off an hour or two before hitting the sack.
Hide your alarm clock.
Watching the clock to see how long it's taking you to drift
off or how much time you have left before your alarm goes
off can result in a poor night's sleep, says Kelly A. Carden,
M.D., medical director of the Sleep HealthCenter Affiliated
with Hallmark Health at Medford in Medford, MA. This hypervigilance
keeps the brain awake and alert and prevents you from slipping
into deep, restorative sleep. The easy fix: Set your alarm
clock, then either face the numbers away from you or put
it on the floor, in a drawer, or across the room.
>> Read the rest of the tips here!
School Lunch
From Youth
Radio.org
 "Two years before, my dad was
diagnosed with Type II diabetes. I remember thinking
I don't want anyone else in my family to die or to become
sick." By Miriam Archibong
I decided to take a stand against my school's lunch options
this year.
I had already made a change in my own life to become a devoted,
full-time vegan. It took me two years to stop eating meat,
but I was motivated by my family history. In 1999, my grandfather
died from complications of diabetes. Two years before, my
dad was diagnosed with Type II diabetes. I remember thinking
I don't want anyone else in my family to die or to become
sick. I switched to a vegetarian lifestyle because I wanted
to live a long and healthy life. For me, eating cafeteria
food was as forbidden as the forbidden fruit in the Garden
of Eden. But that’s not the end of the story.
I set two goals for myself this year: to become student
body president, and to start a vegetarian club. I achieved
both.
One of my responsibilities as student body president included
reading the daily lunch menu on the morning announcements.
I was appalled by the high calorie and unhealthy cafeteria
options for students. Once the newly established Grady High
School Vegetarian Club was meeting on a weekly basis, we
decided to focus on convincing school administrators to add
vegetarian lunch items to the school menu.
I knew that to convince my school, we’d have to build
a strong case. After gathering information, I brought my
concerns to my school principal and to representatives from
Sodexho, the cafeteria private food provider.
Within a few weeks, my school was the first high school
in metro Atlanta to have vegetarian meals. The food provider
asked for my help with menus. With almost four years of vegetarianism
under my belt, I dove right in. We discussed meal options
like tofu stir fry, veggie burgers, veggie chicken, black
beans and rice, and hummus. For the first time in my high
school career, I was a regular cafeteria customer. And, to
be quite frank, the food wasn't half bad. Pretty soon, hundreds
of students opted for the veggie lunches.
When I go to college this fall, I plan to continue sharing
the benefits of the vegetarian lifestyle with my friends
and fellow college students. And I plan to be a regular advisor
to the Grady High School Vegetarian Club.
Thanks to my grandfather and my dad, there are a lot more
students eating healthier cafeteria food, and learning the
secrets of living healthier lives.
Vitamin D!
Most adults are simply not getting
enough vitamin D for good health. During the winter
months, people don't spend enough time in the sun to get
optimal exposure, particularly in northern latitudes. In
addition, the use of sunscreen blocks vitamin D absorption
so that in the summer months, people still may not get
enough for optimum health. Vitamin D has been linked to
bone health, and shown to prevent a variety of illnesses.
 Dr. Andrew Weill was told by Harvard
Medical School Professor Dr. Walter Willett that studies
have shown that an intake of 400 IU of vitamin D per day
has no impact on the risk of fractures, but that 700 to 800
IU per day, with or without calcium supplements, does seem
to reduce fracture incidence. He noted that some evidence
further suggests that a higher intake of vitamin D may reduce
the risk of prostate cancer, colon cancer, other malignancies,
and multiple sclerosis.
Research published in
the January 2003 issue of the American Journal of Clinical
Nutrition showed that 1,700 IU was needed to bring blood
levels of vitamin D to optimal levels during winter months
in Nebraska (most multi-vitamins contain no more than 400IU).
There is also mounting evidence that the reason
that winter is known as “flu season” is because
Vitamin D levels in our body plummet. Our body is capable of
storing Vitamin D, but after many days without sunshine, our
bodies use up any vitamin D that has been stored. “After
vitamin D
levels bottom out during the darkest days of the cold and flu
season, vitamin D levels rise again in the spring and
the incidence of colds and flu steadily decrease until they
virtually disappear during the vitamin D rich summer,” states
the Vitamin D Council.
According to Dr. Michael Holick, Professor
of Medicine at Boston University Medical Center, “we
have a severe unrecognized epidemic of Vitamin D deficient
patients…There is a
mountain of well conducted, validated science that demonstrates
that the production of the activated form of Vitamin D is
one of the most effective ways the body controls abnormal
cell growth”.
Wearing shorts and a t-shirt outdoors
in the summer for 15 minutes can generate between 10,000
and 20,000 IU of vitamin D per day. And there is ample evidence
that supplementing your diet with 1,000 IU of vitamin D will
not cause any ill effects. Many experts are beginning to
recommend increasing your intake to 1,000 IU for the reasons
stated above.
There are many vitamin companies that sell vegetarian Vitamin
D supplements. Vegetarianvitamin.com offers a good selection
of vegetarian vitamins.
Excerpts from this article came from:
+ Dr Weill
+ Vitamin
D Council
+ The
Stanford Inn by the Sea & Spa Holiday Newsletter
15 Ways to Maximize Your Lunch
Hour
Don't let your break become an
extension of your already overburdened day.
Source: Reader's
Digest
Take a Mental or Physical Break
Although the lunch hour was originally designed for just
that -- lunch -- today we spend our midday break running
errands, pecking away at a computer keyboard, or returning
personal phone calls.
When we do actually sit down and eat, it's often to consume
whatever comfort food we can scrape together from the company
vending machine or cafeteria. Rather than spend the hour
stressing over what you still need to accomplish or quickly
inhaling fatty, salty, high-calorie foods, consider the following
advice.
1. Go outside. If you work
in an office or a retail establishment, you likely are stuck
in the same building all day long. Now's your chance to escape.
Soak in the sun, watch the rain, or feel the wind. Breathe
some real air, and disconnect for a moment from the job.
At least once every workday you should make the time to step
outside, even if just for two minutes. It will recharge your
body and your mind.
2. Daydream for 15 minutes --
and then eat, run errands, or return to work. "Creative
daydreaming is not only a way to get out of the daily lunch
hour grind, but also a way to put your creative juices to
work," explains Patricia A. Farrell, Ph.D., psychologist
and author of How to Be Your Own Therapist.
3. Nap for 10 to 15 minutes. Studies increasingly show the
value of short naps during the day…
4. Pack a frozen dinner. They're
not just for dinner anymore. You can pop your dinner into
your break room microwave for a quick-and-easy meal that
allows plenty of time to run errands or power walk during
the rest of your lunch hour. Today's frozen food aisles include
organic, vegetarian, low-fat, low-carb, and numerous other
healthy food options. Look for a frozen dinner that supplies
fewer than 400 calories, 15 grams total fat, 800 milligrams
sodium, and 15 grams added sugars. It should contain at least
8 grams fiber and 7 grams protein. The fiber and protein
will give you staying power during the afternoon, preventing
the post-lunch refrigerator raid. The protein will also keep
you alert. Good options include Amy's Country Dinner, Celentano
Eggplant Rollettes, Linda McCartney Southwestern Style Rice
and Beans, Seeds of Change Spicy Peanut Noodles…
5. Practice the art of quick-and-healthy
brown bagging. 
Packing your own lunch need not take
a lot of time or creative energy. Include a source of lean
protein, fruit or vegetables (raw carrots, celery, broccoli
or cauliflower florets with a bit of low-fat ranch dressing
work great), and whole rather than processed grains. Leftovers
from last night's dinner work wonders…
6. Pack ready-to-eat soup. Your
grocery store stocks numerous healthful soups sold in microwavable
cartons. According to research conducted at Pennsylvania
State University, broth-based soups weigh down your stomach,
enabling you to feel full on fewer calories. Toss a bean
and vegetable soup along with a cheese stick and a carton
of skim milk into your lunch bag. In just a few seconds,
you'll have packed all the protein and fiber you need to
power your body and brain through the afternoon.
7. Get away from your desk --
even if it's just for 15 minutes.
8. Choose smarter fast food. If
coworkers invite you out for fast food, you don't have to
decline on the basis of health considerations. Just choose
wisely.
9. Create a sandwich-o-matic chart
and stick it on your refrigerator. This prevents
the early morning haze from overcoming your better judgment
and allowing you to leave the house without a packed lunch.
In one category on your chart, list your bread options
... In the next column, list your protein options…In
another column, list vegetable … Finally, in the
last column, list your condiments… You can also
include a list of accompaniments such as cheese sticks,
apples, oranges, yogurt, baby carrots, low-fat milk, and
ready-made soup. Then, every morning (or, even better,
the night before) pick one item from each column to pack.
Voilà! A quick and healthy lunch!
10. Mini-size your sandwich. When
purchasing sandwiches from a deli or company cafeteria, ask
for a half portion. In one study, participants presented
with a 12-inch sandwich ate the entire sandwich but felt
just as satisfied afterward as when they ate an 8-inch sandwich.
+
Read all 15 items at Reader's Digest
Students Urge Cosmetics Companies
to List Toxic Chemicals
Source: Breast
Cancer Fund / Marin Independent Journal By
Richard Halstead
 A group of Marin teens visited Gov. Arnold Schwarzenegger's
Sacramento office yesterday to urge him to sign a bill that
would require cosmetics manufacturers to disclose cancer-causing
ingredients in their products.
The teens never saw Schwarzenegger, who was in Los Angeles
campaigning. After waiting an hour, however, they did get
the ear of an aide, Kacy Hutchison, who said she would brief
the governor on the legislation.
"We tried to reach them on a personal level," said
Audra Silman, a 17-year-old senior at Redwood High School. "We
made friends with the guard and gave him information to take
home to his daughter."
+ Click here
to download a list of 12 chemicals to avoid.
>>
Read Full Article
Amy's in Seventeen Magazine!:
Eat Healthy Now
Source: Seventeen
Magazine By Nicci Micco,
M.S.
 You don't need elaborate,
homemade meals to eat right. These whole-food options
are quick, nutritious, and tasty!
Excerpt: Whole foods are foods in their natural
state (like raw fruits and vegetables) or foods that are
simply prepared (like grilled chicken). They retain their
nutrients and don't have much sugar, fat, or chemicals, which
make highly processed foods (like french fries) less healthy.
Amy's Ravioli Bowl
Ingredients: Ravioli filled with ricotta cheese, mixed in
a tomato, garlic and olive oil sauce. Calories: 380
< Back to Top
Why Healthy Snacking Is Good for
You
Source: Teens
Health
 Between
school, homework, sports, babysitting, and dating, it may
feel like there's no time for healthy eating. And when you
do stop to eat, it's probably tempting to go the quick and
easy route by grabbing a burger and fries, potato chips,
or candy. But it is possible to treat yourself to a healthy
snack. In fact, if you have a hectic schedule, it's even
more important to eat healthy foods that give you the fuel
you need to keep going.
Even if you take time to eat three meals a day, you may
still feel hungry at times. What's the answer? Healthy snacks.
Snacking on small amounts of nutritious food throughout the
day can keep your energy level high and your mind alert without
taking up a lot of your time.
+
Read Entire Article at Teens Health
< Back to Top
Eat Your (Organic) Veggies
by Wendy Priesnitz
Source: Natural
Life Magazine November/December 2005
Mom always told us to eat our vegetables. And now researchers
are proving she was right...especially if they are organic.
Vegan Diet Helps Weight Loss
A low-fat, plant-based diet is more effective at helping
women lose weight and improve insulin sensitivity than one
that includes meat, according to a study appearing recently
in The American Journal of Medicine. The study, involving
59 overweight, postmenopausal women, was conducted by Neal
D. Barnard, M.D., president of the Physicians Committee for
Responsible Medicine (PCRM), along with colleagues at Georgetown
University Hospital and George Washington University. Half
of the study participants followed a vegan diet; the other
half followed a control diet based on National Cholesterol
Education Program guidelines.
“The study participants following the vegan diet enjoyed
unlimited servings of fruits, vegetables, whole grains and
other healthful foods that enabled them to lose weight without
feeling hungry,” says Dr. Barnard. “As they began
to experience the positive effects – weight loss and
improved insulin sensitivity – the women in the intervention
group became even more motivated to follow the plant-based
eating plan.”
Other research has shown that obesity and overweight are
far less prevalent in populations following a plant-based
diet. In a recent study of more than 55,000 Swedish women,
Tufts University researcher P. Kirstin Newby and her colleagues
found that 40 percent of meat-eaters were overweight or obese
while only 25 to 29 percent of vegetarians and vegans were.
Worldwide, vegetarian populations experience lower rates
of heart disease, diabetes, high blood pressure and other
life-threatening diseases. Another study appearing in the
Journal of Urology in September shows that a low-fat, primarily
vegan diet may slow the progression of prostate cancer.
Kids Benefit From Organic Foods
Switching to organic foods provides children “dramatic
and immediate” protection from widely used pesticides
that are used on a variety of crops, according to a new study.
A team of environmental health scientists from the University
of Washington, Emory University and the U.S. Centers for
Disease Control and Prevention found that concentrations
of two organophosphate pesticides – malathion and chlorpyrifos – declined
substantially in the bodies of elementary-school age children
during a five-day period when organic foods were substituted
for conventional foods.
+ Read full article at Life.ca
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