S.A.D. is in Full Swing!

S.A.D. also known as Seasonal Affective Disorder tends to strike right in the heart of the Midwest and other cold weather climates about now! S.A.D. is classified as a mood disorder experienced by people that appear to be normal the remainder of the year. This mood disorder was "officially" discovered in 1984 by a researcher at the National Institute of Health. Some of the symptoms a person with S.A.D. can experience are: upward changes in weight, depressive moods, low energy and motivation, etc. Research has shown that more women between the ages of 20-40 are prone to S.A.D. then men.  Most of the symptoms I have mentioned, are experienced by a large percentage of the population around the holiday season, therefore, it may be hard to discern if these symptoms can be attributed to the season alone, or to S.A.D. Some treatments for people that do in fact have S.A.D. are: pharmaceuticals (I would not recommend going this route, unless severe depression is experienced), light therapy, and/or supplementation with Melatonin/5-HTP/Vitamin D.
Light boxes for light therapy can be expensive, however, one can buy full spectrum bulbs at a health food store or co-op and put them in lamps around the house. If you do decide to purchase a light box, it is recommended to purchase one which has an output of 10,000 Lux and to sit under it for at least thirty minutes daily in order to see positive results. Light boxes aid a person with S.A.D.  by affecting the neurotransmitter Serotonin. Serotonin is permitted with light and inhibited in the brain with darkness.
Serotonin relays information to different parts of the brain, thereby, regulating many vital bodily functions. Serotonin works in concert with Melatonin (produced in the Pineal Gland). Both of these brain chemicals are needed to maintain a healthy sleep-wake cycle. Supplementation with 5-HTP can boost Serotonin levels and can be found on line by doing a google search or at your local co-op or health food store. I would also suggest purchasing Melatonin to take in conjunction with 5-HTP as the production of Melatonin is dependent upon correct levels of Serotonin. Another supplement which has proven helpful for a myriad of functions as well as S.A.D. is Vitamin D. Make sure that is D-3 not D-2, as D-3 is more absorbable by the body. More and more research is coming out daily about the benefits of this pro-hormone. I have noticed that I do not get my usual two-four colds each winter since taking D-3. One can ask their practitioner for a serum D-3 test as well. That way, you will now if you are deficient or not and supplement accordingly.

A Dose of Love does the Body Good!

Throughout history songs have been written about it, movies have portrayed it and humans have perpetually sought it out. Love is almost a mystical emotion as its' benefits go beyond the obvious and almost into the ethereal. The heart, known as the receptacle of love, is more than a mere pump for blood in the body. In fact, there is a most definite correlation between one's emotions and heart health in general. This is not to detract from one's need to tend to their heart health with a regimen of good diet and exercise, but to emphasize as well, that there is more to heart health than the physical aspect. In fact, experiencing emotions, a.k.a. "a broken heart," is a feeling felt from the orchestration of mind, heart and body in unison. The Institute of HeartMath, which is a research center in California, dedicated to the heart and physiology of emotions, has done several studies which identify the intricate relationship between emotional well-being and heart health in general. According to the Institute of HeartMath, the heart is in a constant dialogue with the brain. The heart actually sends more information to the brain than vice-versa. HeartMath research provides a valid explanation for the seeming increase in heart attacks around the holidays, as the holiday season is a very stressful one for many people due to: loss of a loved one, isolation, memories of the past and unrealistic expectations. Certain feelings, such as anger, frustration, insecurity, etc., change the beat of the heart to an erratic pattern. In fact, these erratic rhythms cause a person to not think clearly. There appears to be a complex interplay between certain emotions, such as irritation, anger, etc. and elevated risk of heart attack. If a person continues to experience these emotions, stress hormones can elevate blood pressure and lead to the weakening of one's immune system. The end result of such a pattern, is serious health problems. On the other end of the spectrum, feelings of love, gratitude and appreciation cause the rhythm of the heart to be more harmonious, thus having more positive health effects on the body. It appears that honing the art of appreciation is the best way to achieve positive results, as this has been proven to be one of the easiest positive emotions to master. If you are not able to feel appreciation in the here and now, it is suggested by HeartMath research, to delve into your past and find an event in which you felt appreciation. This needs to be done on a consistent basis and you need to feel the feelings of this event, not merely recall a mental image in the mind. Doing this consistently will start you on the road to producing significant positive health effects.
To learn more about positive emotion focused techniques, visit:  http://www.heartmath.org/.

GMO's...a.k.a. ..Frankenfoods, a Growing Scientific Experiment on Humanity

Unfortunately, most people are unaware of what GMO's are and how deeply infiltrated they are in our food supply. Currently, approximately 1/3 of U.S. crops grown are GMO and ten percent of world crops are GMO. The harmful effects of GMO crops were known way back in the 90's. A Dr. Arpad Pusztai, who was the top GMO researcher in 1999, yes, 1999, was a scientist affiliated with the prestigious Rowett Institute in Scotland. His assignment was to work on a protocol to test GMO safety. He did his job so well, that in fact he found out that GMO's affected rats adversely in many areas, such as: expediating cancerous cell growth, causing smaller organ growth, and damaging their immune systems. In summary, his studies proved a link between the ill effects of GMO foods upon rats and the projected ill effects on the human population. The ill effects of GMO's can be attributed to the chaotic, and unpredictable system of genetic engineering itself. When Dr. Pusztai let the proverbial "cat out of the bag," he was fired from his position of 35 years. Any person in the know, would scratch their head and wonder why corporate "thugs" would hire a person to research GMO's and then let him go when he found out that it would not be such a good idea to genetically modify our food system. However, many people nowadays appear to be devoid of deductive reasoning or logic. The reasoning behind corporations interested in propagating such technology can be proven to be null and void. For instance, the main reasoning behind developing GMO crops can be surmised in three basic arenas: to increase crop yields, reduce costs for farmers to farm, and to use less herbicides/pesticides. In reality, crops such as soybeans, GMO crops vs. non GMO soybeans have decreased in yield by 20%, regarding reducing a farmer's cost to grow a crop, "terminator" technology has been developed. Self destructing, or terminator seeds, are sold to the farmer and if they fail to produce a yield, it is tough luck for the farmer as they become sterile after one growth cycle and the farmer is at the mercy of the huge multi-corporate conglomerate to buy more. Crop failure is rampant in parts of  India due to "terminator seeds" thus causing many farmers to commit suicide if their crops fail. This is due to the fact that they were duped! The last argument by big corporations in their defence of GMO seeds is that they utilize less pesticides to maintain the crops.  This is another boldface lie as USDA data has shown an increase in pesticide usage from 1996-2003 in the U.S. alone.
It is important that one knows how to defend themselves against this corporate onslaught of greed and lack of morality. One defense mechanism is to be able to identify GMO foods. Beware of products containing High Fructose Corn Syrup as this product is in approximately seventy percent of mass market produced foods. There are also some varieties of Zucchini, Crookneck Squash and Papayas from Hawaii that are grown from GMO seeds. Rennet from hard cheeses can contain GMO's as well as NutraSweet, also known as Aspartame, which is a sweetener in many foods. Unfortunately, due to labeling laws, it is not required by companies to list GMO ingredients on the label. Fortunately, produce stickers can give the intelligent consumer a clue. For instance, most produce will have a four digit PLU, organic will have a five digit PLU proceeded by a nine and GMO produce will have five numbers proceeded by an eight.
The key is to become educated and vigilant and to fight for laws that are for a clean and healthy food supply. Avoid processed foods and eat local and organic as often as you can. Also, please check out the following sites for more detailed information regarding GMO free food lists and more in depth facts regarding GMO's in general:  www.responsibletechnology.org, and www.organicconsumers.org.

Antibacterial Soaps

Germs, germs, we are all afraid of germs. There are basically two theories regarding germs: host resistance and the germ theory. I am a fan of host resistance myself, which basically means, that if a person does what they can to remain healthy, they will be healthy. I do not believe that germs are out to get us, as the germ theory would have us believe. We are and always have been surrounded by various bacteria and viruses throughout time. The determining factor of whether or not we succumb to the "germ" is how healthy our bodily resistance is. Many people have turned to antibacterial soaps as the end all solution to those nasty germs, which in fact, has made us more susceptible to getting sick. The main reason for this is the fact that almost all antibacterial soaps contain the active ingredient called Triclosan. Triclosan is also in ointments, toothpaste, clothing, etc. In fact, it is hard to find a single product in a mainstream supermarket which does not contain Triclosan. You may be saying to yourself, "big deal, what is so bad about this chemical?" There is growing evidence that Triclosan can cause allergies in children, as well as contribute to the development of MRSA, which is a very nasty antibiotic resistant superbug. What strikes me as very odd about Triclosan is that it has been used in various products for thirty or so years. It was first introduced in the health care setting in the early 70's. The use of Triclosan in many products has escalated over the past decade. This is very concerning because there is growing evidence that this chemical can cause anything from allergies to MRSA, as already mentioned, yet, it continues to be manufactured into more and more products.
To add insult to injury, Triclosan is not removed from water at treatment plants! It has been shown to slow down the transformation of tadpoles into adult frogs, thus, could be classified as what is called a hormone disrupter, meaning quite obviously, that it does just that. The hormone system in humans is very complex and involves minute amounts of hormones to activate certain functions in the body. Any chemical able to disrupt this system to any degree, should be banned. This chemical can also accumulate in tissues and contaminate breast milk.
In knowing this, I would be vigilant in choosing personal care products. There are many healthy options to choose instead of antimicrobial soaps which perform better and do not have ill effects, such as essential oils, as well as products sold in natural food stores and food cooperatives. I would do my research and find a viable alternative free from Triclosan. The environment and your body will be grateful you did!

Just Say "No" to Fruitcake and Cross Country Ski

Once upon a time, I learned how to cross country ski in what was/is called the "classic" style. One just skis within the groomed ski tracks while classic cross country skiing. Now one has the choice to ski the classic style or to "skate" ski. The skate ski technique is similar to roller blading or skating in general, only with 5 foot skis on both feet. I consider myself to be a pretty good skater/rollerblader, but, have yet to master the skate ski style! I am starting by using my left foot to skate and keeping the right ski straight ahead, all the while trying to keep my poles from doing the YMCA over my head! Since patience is a virtue that I do not possess, it may take a while. The way the snow is falling this fifth snowiest December on record, I will have all the time in the world! My husband and I decided to purchase skis at REI last January on clearance as we wanted to get back into this winter sport again. We didn't know yet, that we would only ski about five times total (2009) due to the fact that we discovered winter biking! Even though we did not ski as much as anticipated in winter 2009, I am glad we did purchase the skis as we live close to Theodore Wirth Winter Recreation area. This park is almost as big as Central Park in New York City and was founded in and around 1889. It was named after the head of the the Minneapolis Park and Recreation Department from approximately 1906 to 1930. This park offers many winter sports venues from: snowboarding, tubing, cross country skiing, snow shoeing and winter biking. It is very nice to have so many options basically right outside one's doorstep.
I am proud to profess, on my first cross country skiing excursion of winter 2010, I partially skate skiid (there is hope!). We did the beginners loop and it took us about 40 minutes, in pitch dark, I might add!
Although I am very competitive and demanding regarding my approach to athletics, this should not be the point, to master the sport. The point should be to get outside, to move one's body, to burn calories and to actually enjoy yourself. It is easy for us all to succumb to a "turtle like" existence for three to four months every winter. Winter sports actually help one to not hate the cold and dark winter months so badly and it helps them pass by fairly fast. Cross country skiing on average burns between 500-800 calories per hour. The calorie burn is dependent upon terrain, temperature, body weight, etc., but, in general, that is a huge calorie burn for any activity for one hour's worth! All the Minneapolis parks as well as the Three Rivers parks have rental equipment as well as instructors for a nominal fee. One can also purchase a winter pass which costs about as much as one month's membership at a gym. So, what are you waiting for, go out and partake in winter, for, if you decide to live in a northern climate such as Minnesota, the winter will seem to go on indefinitely if you hibernate like a bear!

Gratitude is the Best Attitude!

The holiday season is usually filled with gratitude by most people. Imagine if this period of six weeks per year could be stretched throughout the entire year? It turns out that it would not only make one feel a whole lot better physically as well as mentally and spiritually, but, it would make the world an entirely different place as well. The concept of gratitude as being one tool in which one can use out of an arsenal of tools to combat: depression, fatigue, depressed immunity, etc., came into most of America's awareness when "the" Oprah, as I like to call her, had a gratitude themed show a while back. She suggested keeping a gratitude journal, which is nothing more than a notebook, or diary of what one is grateful for every day, 365 days a year. I started doing a gratitude journal awhile back and it did change my life. It did not turn me into an instant "Pollyanna", it did however, heighten my awareness regarding the gifts I have as a person as well as those around me. It also has caused me to access when I am in a bad mood and to stop "it" in it's tracks! It is something that has to be worked on constantly as human beings tend to look at the "glass as half empty," rather than, "the glass as half full." It is definitely well worth the effort as it does impact health in a positive manner, thereby, increasing gratitude. Health and gratitude work in unison, this has been proven. In fact, those who expouse gratitude frequently in their daily lives as more of a habit then a temporary state (such as the holidays, or a few other times per year), do have an advantage over those who are clueless as to what the concept of gratitude in fact is. It seems that people who are grateful on a consistent basis, take better care of themselves in general. Some specific areas in which an attitude of gratitude is helpful, is that of stress. Being grateful can assist us with our coping mechanisms regarding stressful events, thus, helping us to manage it better. Grateful people also seem to have healthier immune systems.
Gratitude can be cultivated much like a garden. A false belief in that only wealthy individuals are optimists or more grateful in general is definitely not the case. Optimism seems to develop through the "hell, fire and brimstone" periods in ones life, or what is deemed "the dark night of the soul" periods in life.
To start developing an attitude of gratitude, buy a cheap notebook and make a commitment to write in it as often as you can weekly. You can write something as simple as, "I love my dog." What this does is raise your awareness, step-by-step, to the world around you and it is like a catch-22 in that by seeing another's plight, it may not seem so bad to have the life you do. In short, it will show you what you take for granted in your life.

Fiber rules Bodily Health

Fiber does the body good. Most of us have heard the comment "you need to eat your fiber" more than once in our lifetimes. However, when it comes right down to it, most people do not know exactly what fiber is, what foods it is in, how much they need and how very important it is for the healthy functioning of the body.
There are two basic forms of fiber: soluble and insoluble. Insoluble fiber acts as a sort of bulking agent in the large intestine and has a broom like affect in ushering out toxins and such. Good sources of insoluble fiber include: high fiber cereals (please do not choose cereals with high fructose corn syrup-will address in another blog), vegetables, such as celery, and fruits. Soluble fiber, unlike insoluble, dissolves into water and forms a gel like substance which goes through the body and absorbs toxins, cholesterol molecules, etc. By dissolving into water and thus having access to absorption by the entire body, it is able to also help regulate one's blood sugar, thereby, assisting a person in controlling abnormal blood sugar, or in preventing abnormal blood sugar levels. Both fibers assist in weight loss by increasing "satiety" levels in the body. Satiation levels are very important in regulating food intake and in weight regulation. Some great sources of soluble fiber are: psyllium seed, oat bran, beans and legumes. Many people will compliment their diet with a fiber supplement as well. While it is best to obtain fiber from diet due to all the other nutritional components in food, it can be rather difficult to do so. Some other fiber supplement sources besides psyllium are: Acacia, which is harvested from the gum of acacia tree in Africa. Acacia's use dates back to Egyptian pharaohs! Inulin is also a fiber and what is called a pre-biotic, meaning that it helps to feed the healthy bacteria in the large intestine, thereby promoting regularity. I will do a future blog on pre-pro biotics as they relate to colon heath.
The recommended dosage of fiber per day is, 25 grams for females and 30 grams for males. I would start out by reading labels and familiarising oneself with which foods contain how much fiber, then calculate where you are at currently on a daily basis and add about 2 grams per day. This will insure that you will not have bloating symptoms associated with adding too much fiber too soon to the body. It is also very important to drink plenty of filtered water when adjusting one's fiber levels upwards. I would suggest consuming 64 ounces per day starting out and adjusting upwards to approximately one ounce per pound of body weight. This needs to be done in order to avoid adverse symptoms, such as constipation.

You do not need to be a Gumshoe to Learn how to Snowshoe!

 

Most of us follow the "grin-and-bear it" philosophy regarding the winter season here in Minnesota. I would have to agree with them when the wind chill temps are subzero, as they have been very early this year. In fact, we are technically still in the fall season until December 21st! As early and fierce as the season change has been, a dire state of cabin fever will follow unless one gets up and moves their body! Snowshoeing is the perfect winter activity for most as it is relatively inexpensive, easy to learn and not very time consuming. Snow shoe prices have come down over the years, in fact, I recently saw snowshoes plus poles at Costco for under 100 dollars. By adding ski poles to your snowshoe workout, it becomes more of an entire body workout, thus having more caloric burn. On average, one can burn between 400-900 calories per hours while snowshoeing. The variation of caloric burn, is dependant upon many variables such as: Type of terrain, duration, utilization of poles, etc. It is advised to do muscle stretches before beginning as well as dressing in layers, similar to that of other winter sport enthusiasts. It will be chilly for the first ten minutes of snowshoeing, but, one warms up rather quickly. I often snowshoe in the woods which appears rather mystical in the winter time. The snow provides a blanket of insulation which provides a sound barrier and provides a very serene setting. My husband and I were out during the huge snow storm on Saturday, December 11, 2010...it was a brisk 45 minutes snowshoe in which we covered only about 1.5 miles, but, holy, moly did it wear us out! I would suggest for those wanting to get going and try it out to either rent snowshoes at a local park reserve, or purchase a pair of them at a local sporting goods outlet or online. One great online discount company for all sorts of sporting goods is:  http://www.sierratradingpost.com/.

An Apple a Day Can Keep Sickness at Bay

We all have heard the "apple a day" idiom from our youth. The qualities which make apple consumption so healthy, are only magnified in a vinegar called apple cider vinegar. It is no ordinary vinegar. It has a laundry list of health benefits which I can only begin to cover in this post. The benefits of apple consumption are exponentially magnified in apple cider vinegar through the double fermentation process and consequent production of the fermented fruit acid. This fruit acid contains a myriad of nutrients, namely, pectin, malic acid, multiple minerals and vitamins including beta carotene. It is a virtual health tonic whose benefits were known by many ancients, namely the Egyptians, who used it to treat all ailments, specifically as a tonic for the circulatory system. Some internal benefits of apple cider vinegar consumption include but are not limited to the following: Aids in weight maintenance and reduction by promoting digestion and balanced PH levels, assists in the removal of toxins, and, supports the health of the immune system. It can also be used externally on the body. I recently made an apple cider vinegar toner for my face as it is very healthy for the skin as well as for the relief of sore muscles from exercise. It is advised to dilute it to use it externally. There are many delicious recipes for apple cider vinegar as well which can be found with more detailed information regarding the health benefits of consuming apple cider vinegar on a daily basis in the following book: Apple Cider Vinegar-Miracle Health System, written by Paul and Patricia Bragg. They also have one of the best apple cider vinegar products as it contains the "mother" which is a string of enzymatically connected protein molecules. In purchasing a vinegar, remember to look for this on the label. An excellent website which contains more usage information regarding apple cider vinegar is:  www.earthclinic.com.

Cuckoo for Coconuts!

Being cuckoo for coconut (products) is far better than just being cuckoo in general or cuckoo for cocoa puffs, as the 1980's ad campaign mantra suggested that we all be for their cereal.
Coconut oil has been consumed in tropical areas for thousands of years by the indigenious people's of these areas with no ill effects by the populace. In fact, the culture's embracing the usage of coconut oil enjoyed very robust health and still do. Coconut oil was also once a popular oil in the United States. In the 1980's, it started to lose its popularity, which can be attributed to a negative "smear" campaign which was fueled by trade politics involving U.S. soybean producers, etc. As a result of this campaign, almost all manufacturers of food products, began altering their products by adding polyunsaturated oils instead of saturated oils (coconut and palm). The public began to fear the "evil" saturated fats and shy away from eating products containing them. The population falsely believed that the new oils were better for them. This myth is slowly, but surely disintegrating. Evidence continues to mount against polyunsaturated oils, namely "trans fats". Polyunsaturated oils become "trans fats" by being hydrogenated. The hydrogenation process is needed to stabilize these oils or they will go rancid. Whereas, inherent in the natural chemistry of the so called "evil" saturated fat oils, such as coconut, are natural stabilizers, so they do not need to be hydrogenated.
I would suggest that you pick up a book, such as:  Coconut Cures-Preventing and Treating Common Health Problems with Coconut by Bruce Fife, N.D., for an eye opening experience regarding coconut oils. There are also many coconut cookbooks available for the curious person wanting to learn more and to better their health. There are many coconut by-products as well. One that comes to mind that is miraculous in nature, is coconut water. I drink it all the time after a workout as it is jam packed with electrolytes, magnesium and calcium. It is only second in purity for the body after water. In fact coconut water was utilized during WWII in blood transfusions due to the shortage of blood as it has almost identical properties to blood plasma.
Coconut flour is also a godsend for many Celiacs, who are people who cannot consume gluten containing grains as it is both high protein and fiber and gluten free. I have made products with coconut flour and they taste wonderful. What are you waiting for, give it a try!

For the Love of Chocolate and Everything that is Holy!

Some of us begin to materialize into the Grinch if not fed chocolate on a daily basis. The human race's love of chocolate goes way back in time. The actual word "chocolate" came from the Spanish. It is less clear how the word came into the Spanish language. The premordial roots of chocolate can be traced back to the Classic Period Maya (250-900 CE). What is very clear is that, despite a rough economic landscape, our love of comfort foods, namely chocolate, has been virtually unscathed. For instance, while candy sales as a category in general have an annual growth of about 2 percent whereas, dark and gourmet chocolate sales have been up by 25 percent the past two years.
Although there are better foods to consume, nutritionally speaking, than dark chocolate. Dark is the kind of chocolate in fact to consume, should you decide to do so. Why Dark, you ask? Due to its very high antioxidant/polyphenol content. Some of you may recall the word "polyphenol" from my wine blog the other day. Anyways, both antioxidants and polyphenols can prevent free radical damage to the body. I liken free radical damage in the human body, to rust on a car. Both are caused from oxygen exposure/consumption and both lead to the demise of the body and car (respectively). Besides eating Dark Chocolate, only consume chocolate if you are healthy and only in moderation. Also, please consider purchasing chocolate from a Cooperative or a Whole Foods and look for the Fair Trade symbol. A great chocolate to buy which fulfills these demands is Divine chocolate. Here is their link:  http://www.divinechocolate.com/. One last tidbit regarding Dark chocolate consumption to ponder, the higher the percentage number, for instance, if the label says 85 percent, the better. It means more antioxidant properties and less sugar. Enjoy!

French Paradox...Confessions of my Boston (Not Frenchy)

Wine connoisseurs come in all shapes, sizes and species...for instance, my seven year old Boston Terrier, pictured above, affectionately nicknamed "Deets" is a lover of red wine. She knows nothing about the secret ingredient in Red Wine which is attributed to its health benefits...Resveratrol, she just loves to "get her drink on" and relax by the fire on cold wintry nights. Can we obtain the health benefits of this secret ingredient from any other foods, surely, but, it is more enjoyable to have a nice glass of red wine (or two) with dinner and have the added benefit of absorbing this polyphenolic compound. This compound is a natural element produced in some plants in order to provide protection against environmental stresses. The highest concentration can be found in Japanese Knotweed...I however, have no intention of replacing the red wine in my diet with a weed!  Resveratrol has been touted by the new Oprah, Dr. Oz, as the ingredient that is partly responsible for the "French Paradox"-a.k.a., the link between moderate wine drinking and longevity despite diets that are higher in saturated fat. Supposedly, the French are found to have significantly lower rates of coronary heart disease than Americans as a result of these dietary habits or indiscretions. Being the benefactor of such knowledge, I am ready for the American Paradox!  May I suggest revisiting the "box wine" to begin the experiment? A great pick would be the Bota Box in Old Vine Zinfandel, or Malbec. Box wine has come a long way from the 70's!  There have been many environmental and taste refinements since then in the box wine genre.  Enjoy, oh, and drink responsibly, like my Boston "Deets".

Oh, What a Crock...

Who/what can cook a homemade meal without you being home to do most of it??  No, not your husband!  Although, some women are very lucky, such as myself, and do have a gourmet cook for a husband. The answer is the versatile crockpot.  I did an amazon search the other day and there are approximately 458 crockpot cook books alone on that site! What does this mean?  It means, there is virtually no excuse for any family to go the box food route. Crockpots are very inexpensive. I purchased a humongo one at Target a while back for forty dollars. It does require a short time for prepping which can be done the night before and the smell when one wakes up to the meal in the crockpot is absolutely heavenly! Almost as good as fresh baked bread. I just made a pot roast for tonight's dinner. I did the prep last night and had it on low all night cooking. It was the Italian "version" of the beloved Midwest pot roast. It had carrots, celery, garlic and onion and diced tomatoes mixed in rather than potatoes and gravy. I would highly suggest purchasing an organic, grass fed beef roast as the higher one eats up on the "food chain" the more likely they are to be exposed to pesticides, hormones, etc. This is advised especially where beef is concerned as organic/grass fed is less likely to contribute to the development of Mad Cow Disease. Crock pots have been a highly coveted possesion for decades and are making a resurgence on the cooking scene of late. I would recommend the following cook book for crock pot cooking: The Gourmet Slow Cooker by Lynn Alley. This particular book has recipes in it representing: The U.S., Great Britain, Mexico, Italy, etc. All of the recipes I have made from this book are scrumptious! There is nothing better than coming home from work to a homemade, healthy meal that has already been made for you, especially during the brutally cold winter months. Give crock pot cooking a try, you won't regret it!

The Dirty Dozen...

You are probably asking yourself, what, now she is doing movie reviews, and on old movies?  Well, only my sister-in-law, Ashley Wiley, would consider The Dirty Dozen starring: Charlie Bronson, Lee Marvin and Ernest Borginine, to be an ancient movie. I can hear her actually responding by saying, "I was not even born yet when that movie was made"! Don't worry Ashley, I will briefly be talking in this blog about The Dirty Dozen of food, namely, produce. We are all on a budget these days, and if not, probably need to be. So, when one mentions that they try to eat organic produce/food a certain percentage of the time, some people may feel their blood pressure rising and thinking to themselves, "how can I afford to eat organic?" I would say they do have a good point as food costs in general are a pretty significant percentage of a family's budget, whether they are eating the "food-in-a-bag" variety, or trying to eat something colorful on a consistent basis. My advice to those desiring to consume more produce would be to familiarize yourself with the term "conventional" produce as well as "organic" produce. One can actually safely eat the following 12 least contaminated produce items in their conventional form:  Asparagus, Kiwi, Avocados, Onions, Brocolli, Mangos, Bananas, Papayas, Cauliflower, Pineapples, Sweet Corn and Sweet Peas. On the other hand, please consume only organic in this category of the most contaminated produce: Apples, Peaches, Bell Peppers, Pears, Celery, Potatoes, Cherries, Red Rasberries, Imported Grapes, Spinach, Nectarines and Strawberries. Please know that, on average, organic produce has about 30-40 percent higher nutrient levels. I would advise that all produce, whether organic or conventional, be soaked in a premade vegetable wash to eliminate dirt and risk of E-Coli contamination. For more indepth information regarding the topic of organic and locally grown produce, please visit:  http://www.organicconsumers.org/.

White Dirt....Possible Treatment for Cabin Fever....

What does one do on a "balmy eve" when they have the itch to mountain bike ride? Well, obviously, in the spring/summer/fall when this itch strikes...all one has to do is hop on their mountain bike and cruise down to the neighborhood trail at Theo Wirth Park. Theo Wirth is also the designated winter recreation area for North Minneapolis. At Theo, a person has many options, such as snow shoeing, cross country skiing, hiking, running, and mountain biking. You may be scratching your head wondering why in the hey would anyone do anything when there is a -5 temperature outside, let alone haul out their bike, dress warm (which, believe me, takes the longest) and head out to Theo for a spin in the woods on the "white dirt". It turns out that many people road and mountain bike year round in Minnesota, in fact, I believe that the Minneapolis/St. Paul area now has the distinction of being the biking capital of the United States. Previously, Portland, Oregon held it...I may be incorrect as to the exact city of the previous owner of this dubious title, but, I do know that it is far left (West) from Minnesota. I have been mountain biking for about twelve years and this will be my second winter mountain biking. I thoroughly enjoy it although do not recommend it for everyone unless you are very "hardy" and have always loved outdoor activities. It is wonderful for diffusing cabin fever and for making the winters dissipate more rapidly into the spring. I would, however, recommend, that you at least give some outdoor winter activity a try. You may be pleasantly surprised at how it tends to blend winter into spring. It has an almost meditative quality as well, due to the insulating effect of the snow.

Let's Hoola for Fitness....

This posting is a bit late tonight due to an odd internet outage in this area?? Anyways..for those people contemplating what the heck to do when pinched for time and/or moola (money) to maintain or initiate a fitness routine in mini Alaska (Minnesota)..and in other states as well (of course)...Hoola Hooping may be the answer. Hear me out before you immediately envision Lucille Ball Hoola Hooping in her kitchen while preparing Desi dinner. I learned to Hoola about four years ago at a local YWCA. I was driven to conquer one of the few fitness endeavors I could not as a kid...the other being rope climbing in gym class...I digress...we will come back to the rope climbing (humbling) experience at a later date. Anyways, after the class, which, by the way was almost as fun as mountain biking for me, I purchased a home made hoop. The instructor constructed these hoops out of water and old garden hose, quite ingenious I might add, and sold them for little profit to herself. Why the hay is hooping so great...or so you may be asking...for one, it is cheap, can be done anywhere, even one legged while waiting for your bus for work, for minimal cost, etc. Does it sound promising so far? The added benefits are that hooping increases "core" muscle strength as well as having a pretty high caloric burn to the tune of approximately 125-150 per fifteen minutes. The reason core muscle strength is so important is because many people do not possess it and there are approximately 75 percent of Americans who experience back pain at some point in their lives. This pain is mainly attributed to lack of core strength. The main goal of core strengthening is to create a solid foundation in the body and to bypass joint and muscle pain and issues. In short, by making your core muscles strong, you can bypass many so called "age" related injuries and by doing so, can partake in many life enhancing activities for a long, long time. So, what are you waiting for, make or purchase a hoop. A great resource is:  http://www.hoopnotica.com/.

P.S.  Hoola Hoop shown in picture is comprised of underground irrigation hose, roughly ten feet in length, with a male to male splicer and filled 3/4 with water (weight of approx. 3 lbs.) and sealed with silicone.  The parts to make your own hoop can be found at any: Home Depot, Lowes, Menards...ask the attendant for assistance .

Vinter Wonderland.....or Ba Humbug?

We have a blanket of lovely snow outside!  Of course this is my prospective only...many "true" Minnesotoans do not view snow with such naivety. You would think that growing up in this state would create a default state of "joy" once the snowpack grew. In fact, it turns out that one's appreciation of snow and the seasons has to be earned, cultured, honed. I look at the changes in season as I do a relationship. Would you want to be in a relationship with a boring, totally  predictable individual?  Would you want all of your friends to think the same, walk the same...noop, not I...I hope you feel the same way I do. If you do not, what may help you to embrace the seasons is to actually get out and partake in them. While I am not opposed to going to a gym...I really do think it does limit one's exposure to the outdoors thereby contributing to one's dislike of seasonal changes. We do have many opportunities to enjoy the outdoors and to develop an appreciation of being outside no matter the season. I have been to many other states in the U.S. and we have the best park system and trail system in the country. I feel very fortunate to have access, almost out my back door, to the Victory Memorial Parkway and Theo Wirth Parkway. My husband and I just got back from snowshoeing on Victory Memorial. We merely walked two blocks, put on the snowshoes and walked for 45 minutes on fresh snow. So, what are you waiting for, are you going to just exist, to put up with the seasons, or embrace them, like the seasons of our lives, for they are not here for long, nor are we...enjoy!