Sunday, June 30, 2013

Health Tip: 10 Commandments for the Runner...

10 Commandments for the Runner

  1. Thou shall not compare thyself to other runners.  A mile is a mile.
  2. Thou shall never say "I am not a runner." If you run, you are a runner.
  3. Thou shall not skimp on sleep.
  4. Remember the "rest day" and keep it holy.
  5. Honor thy muscles and thy "aches and pains" and do not push through an injury.  Runners are not invincible.
  6. Thou shall not forget to hydrate.
  7. Thou shall not commit the sin of wearing cotton; especially on race day.
  8. Thou shall not ignore thy shoes.  Get properly fitted and check for wear often.
  9. Thou shall not get stuck in a "rut," but will vary the running by switching up elevation, distance and pace.
  10. Thou shall not covet thy neighbor's medals.
Reference: Life in a day of a runner



  1. If a person laughs too much, even at stupid things, he is lonely deep inside..
  2. If a person sleeps a lot, he is sad..
  3. If a person speaks less, but speaks fast, he keeps secrets..
  4. If someone can't cry, he is weak..
  5. If someone eats in an abnormal manner, he is tense..
  6. If someone cries on little things, he is innocent & soft-hearted..
  7. If someone becomes angry over silly or petty (small) things, it means he needs love...
Try to understand people more.

Recipe for today: ITALIAN RICOTTA COOKIES (Vegan)

  • 1/2 lb. butter (Vegan - Use olive oil instead)
  • 2 c. sugar (Vegan - Use raw sugar instead)
  • 1/2 tsp. salt (Vegan - use sea salt)
  • 1 lb. Ricotta (Vegan - use vegan cheese recipe, search for blog post)
  • 2 eggs (Vegan - egg replacer)
  • 1 tsp. vanilla
  • Grated rind of 1 orange
  • 4 1/2 c. flour (Vegan - rice flour)
  • 1 tsp. baking powder
  • 1 tsp. baking soda
*Vegan substitutes: Try using Earth Balance for the butter, agave syrup for the sugar, tofu for the ricotta and egg replacer. As for the frosting, again Earth Balance, nut milk for milk (my favorite is almond milk) and grind up some turbinado for the confectionery sugar. You will have to adjust the agave syrup amount or just use turbinado instead.

Cream butter; add sugar and continue creaming. Add egg and Ricotta and vanilla; beat well. Sift together flour, baking powder and baking soda, salt; add to batter.
Drop about a teaspoon of dough on ungreased baking sheet. Bake at 350 degree oven about 10 minutes until edges are lightly browned. Cool.


  • 2 c. confectionery sugar
  • 1/4 c. butter (Vegan - Use olive oil)
  • 3 tbsp. milk (Vegan - Use coconut milk)
  • 1/2 tsp. vanilla

Mix well and put on top of cookies and sprinkles.

Health Tip: Creamy low calorie dessert... (YUM!)

Frozen sliced bananas make a tasty creamy low calorie dessert instead of high fat ice cream or desserts.

Saturday, June 29, 2013

Recipe for today: Blueberry Basil Spritzer

The whole idea for this beverage started when I was visiting Virginia Beach, I went to this little restaurant called Leaping Lizards Cafe√. The watress suggested I order this refreshing drink and that I wouldn't regret it.  I ordered it and I fell in love!
I discovered a light and refreshing beverage with a wonderful blend of fresh basil herb flavor. The blueberries add the perfect touch of sweetness.  
Here is the recipe:
Blueberry Basil Spritzer

5 large fresh basil leaves
3 large fresh mint leaves
1 tsp. sugar (I used raw)
juice from half a lime
12-15 fresh blueberries
1 ½ oz. vodka
chilled club soda
Add basil, mint, sugar and lime juice to a cocktail shaker. Smash the ingredients together with a wooden spoon to release the herb oils. This is also known as muddling. Add the blueberries and continue to muddle until mixture becomes a dark pink tone. Add the vodka and fill the shaker with ice. Shake vigorously and strain into an ice-filled glass. Top the glass with club soda and give the beverage a quick stir. Garnish is a skewered blueberries, basil and mint. Makes one beverage. Can be scaled for additional servings.

Health Tip: Sleep is essential for health...

Sleep is essential for health. Your body regenerates and restores your cells during deep sleep. To look and feel great in the morning, ensure you make time for quality sleep.

Friday, June 28, 2013

Joy Heart Tip: Face your fears...

If you begin to face your fears, something bittersweet is going to happen to you: You'll grow up.

Reference: Martha Beck

Thursday, June 27, 2013

Health Tip: 5 Things Runners Should Know About Knees...

5 Things Runners Should Know About Knees

Starting with whether "running will ruin your knees."

June 25, 2013
If we had a fast-twitch muscle fiber for every time we've heard "running will ruin your knees," we'd be able to outsprint Usain Bolt. And our knees would feel good while we did so, because despite what your potentially well-meaning but definitely ill-informed neighbors, co-workers, and relatives may have told you, there's no evidence that regular running damages knees.
That's not to say that no runners' knees ever bother them. But many knee problems in runners are the result of things going on elsewhere in the body, and most can be overcome with some simple changes.
Here are five things all runners should know about knees.
1. Runners don't get arthritis in their knees more often than nonrunners.
Those are the facts. Period. If anything, long-term studies have found that runners have less incidence of knee osteoarthritisOne study that followed runners and nonrunners for 18 years found that, while 20% of the runners developed arthritis during that time, 32% of the nonrunners did. A large study that looked at runners and walkers found that regular runners had roughly half the rate of arthritis as regular walkers. In that second study, the runners with the highest regular mileage had the lowest rate of arthritis.
2. The above is true regardless of your age.
Some medical experts have said that loss of cartilage, including in the knees, is a natural part of aging. But there's no evidence that running accelerates that loss. In fact, at least one study found that when people who were at risk of developing arthritis began a moderate running program, the health of their cartilage improved, while the cartilage of a group of similar people who didn't start running didn't improve.
3. Supplements won't re-grow knee cartilage.
Despite ad claims, no dietary supplements have been proven to increase knee cartilage. The most popular such supplement, glucosamine, may help with knee osteoarthritis by protecting the articular cartilage, which, among other roles, helps to lubricate the knee joint. A study that looked at vitamin D supplementation in people who had knee arthritis found that they had the same levels of pain and loss of cartilage after two years as did people with arthritis who didn't take vitamin D.
4. Runner's knee is usually caused by issues elsewhere.
The most common knee injury among runners is runner's knee. Known clinically as chondromalacia patella or patellafemoral pain syndrome, it's inflammation of the cartilage under your kneecap. There's increasing consensus among sports medicine professionals that many people with runner's knee have a few common biomechanical problems. These include weak hips and glutes, which introduce instability further down the legs; weak quadriceps, which can make it difficult for the kneecap to track properly; and tight hamstrings, which shift some of running's impact to the knees. A good strengthening program, such as seen in this video, can go a long way to preventing runner's knee.
5. There are some simple ways to keep your knees happy.
As noted above, weakness and/or tightness elsewhere in your legs can mean trouble for your knees. So get stronger.

Extra weight places tremendous strain on your knees. The American College of Sports Medicine has said that each additional pound of body mass puts four extra pounds of stress on the knee. Running's long-term effect on keeping weight lower is thought to be a key reason why, as we saw above, runners might have less incidence of knee arthritis.
Run on level ground to lessen the torque on your knees.
If you have a history of knee pain, including from accidents or other sports, consider switching to more of a forefoot strike. One recent study found that more impact force affects the knees in rearfoot strikers, while forefoot strikers have more impact forces in their ankles.
Reference Runners World.

Health Tip: Eat for satisfying...

If you are trying to lose weight, eat foods high in water content first before eating higher calorie food items. Fruits, vegetables, water based soups and stews, and cooked whole grains are lower in calories yet very satisfying.

Joy Heart Tip: "Rest in Peace" Now...

Why does our culture only say "Rest in peace" when we're dead? Take 5 minutes today and rest in peace while it still does some good.

Reference: Martha Beck

Wednesday, June 26, 2013

Health Tip: Reduce stress hormones...

Smiling and laughter reduce your stress hormones. A good belly laugh will lower blood pressure, decrease muscle tension and make your look and feel more relaxed.

Monday, June 24, 2013

Today's Tip: What matters most...

Everyone makes mistakes, it’s how you respond to those mistakes that matters.

Health Tip: Your Body Posture...

Your body posture affects how you feel. To improve your posture, imagine a piece of string pulling you up from the top of your head, so your neck, head and spine are all in a straight line and then relax your shoulders.

Joy Heart Tip: Practice Divine Decadence...

Practice Divine Decadence: Consider the qualities about you that are most virtuous. Then, allow yourself to do something that is in complete contradiction to your virtuous self. If you're a neatnik, make a mess. If you're efficient waste time. If you're conscientious, let something slide. You can go back to being virtuous when treat time is over.

Reference: Martha Beck

Sunday, June 23, 2013

Health Tip: Train Your Brain

Knowing how you think on the run can improve your workouts—and your mood.

Running is the ultimate power vacation—no BlackBerrys, no kids, no bosses. But all's not quiet in the brain while you're pounding the pavement. In fact, you're performing mind acrobatics: problem-solving, making your to-do list, even drifting to a calm state. "Running gives you the freedom to access those inner processes that the busy outer world often robs you of," says James P. Brennan, Ph.D., an adjunct professor of human behavior at Muhlenberg College in Allentown, Pennsylvania.
Studies show that elite runners tend to stay focused on the run—on things like form, pace, and the way their bodies feel. The rest of us flit around four major thought bubbles: organizing, problem-solving, wandering, and pondering. "A lot of people will shift back and forth during a run, or depending on the day," says Michael Sachs, Ph.D., professor of kinesiology at Temple University in Philadelphia. Each thought pattern has its pros and cons. Recognizing them will help you get the most out of your workouts.
Think About It: Organizing
Most days, Lindsay Decken, 24, a buyer for an engineering firm in Greenville, South Carolina, wakes up at 5 a.m. to run five to eight miles. By the time she's through, she has a pretty clear idea what she'll be doing the rest of the day. Between 10-hour days at work and evenings and weekends packed with volunteering gigs and a home remodeling project, her runs provide a much-needed chance to see the big picture. "It's just a time to get away from everything," she says. "I have complete solitude."
It's great when the organizing leaves you with a sense of accomplishment. But experts say that if taking inventory starts to be a source of tension, then you've taken it too far. Set a time limit, maybe 15 minutes, to think about all the tasks that are piling up. "You don't want to shackle yourself when one of the things that you get out of running is a great release," Brennan says.
Think About It: Problem-Solving
Jim Mallory, a 42-year-old network technician in Denver, often spends several frustrated hours at his desk trying to figure out what's tripping up a customer's data network. Then he'll put in a 10-miler at lunch. "While running, or shortly afterward, I'll think of some new angle and end up fixing it right away," he says.
Running has a way of untying some huge brain knots. Because we're stepping out of our task-oriented days during a run, we're subconsciously turning off creativity-killers like distractions, rationalization, and blame. Add in feel-good brain chemicals triggered by running, and your brain is at its best.
What's more, experts say, running is a right-brain activity. Most of the day, whether we're poring over documents at work or shopping lists at home, we're in left-brain territory. "If you're working your left side really hard, you might not give the right side a chance to come up with something," Sachs says.
Think About It: Wandering
If you were to listen in on Aaron Cunningham's thoughts during his five-mile loops through Seattle, you might hear this: Oh, there's the China Harbor Restaurant. I wonder if it's good. That runner looks fast. There's the Northwest Outdoor Center. I haven't been kayaking in a long time.
Cunningham, a 36-year-old software engineer, says letting his mind roam keeps him relaxed when he wants to maintain a moderate pace. "If I start thinking fast thoughts, I'll run too fast and start pushing harder than I should," he says. Plus, a wandering mind helps him pass the time. "Part of it is just being in the moment," Cunningham says.
Sachs says that letting your mind go loosey-goosey offers a tremendous release—part of the reason many of us run. Rather than taxing your brain by focusing on work stress or the kids' busy schedule, "you're giving it a chance to meditate or float," Sachs says. "It's rejuvenating."
That's not a pass to stay in la-la land for the duration of your run. Doing so can detract from your performance, Sachs says, so check in with your body every few minutes. Otherwise, you risk blowing your workout—failing to maintain a certain pace for tempo runs, for example, or not feeling pain from an injury.
Think About It: Pondering
When she's facing a packed day at work, Lindsay Decken postpones her morning run until afternoon. By then, the day, with all its stresses, is well under way. And rather than building a to-do list, she spends a lot of her quiet time with raging thoughts about work pressures. "I'll get frustrated, go for a run, and talk myself down," she says. "You don't necessarily solve anything, but everything that bothered me at work is erased from my memory, at least until the next day."
Experts say it's okay to feel anxious or angry during a run, but if it consumes you, set it aside. "Put your life in compartments," Sachs suggests. "Say to yourself, 'I'm going to take this stuff that happened at work, put it in a drawer, and I'm not going to think about it.'" After all, ruminating endlessly won't just suck the fun out of your run. Those negative vibes can also compromise your performance.
Wrong Headed
How to figure out—and avoid—mind problems
Letting your thoughts turn a stellar run into a drag? Human performance consultant James Brennan gives three signs it's time to switch head gears.
You're Not Happy: We run to feel good. So if you notice your thoughts bringing you down, give yourself permission to leave your woes behind until after your run. "If our thoughts are negative, we're going to be in a poorer physiological state," Brennan says. That means you're more likely to huff up that hill or putter out early on a long run.
You're Tense: Running provides a release, but over-thinking a problem can start to show in your form—shoulders up to your ears or shallow breathing, for example. Brennan recommends taking a mental inventory of your body, starting at your head and working down.
You're Slower: Who doesn't love a little daydream on a run? That's fine, but if you have goals, don't stay on autopilot the entire time. Check in every few minutes, or tell yourself you'll let your mind go after this split. Until then, stay focused on your pace, Brennan says.

Reference: Runners World Magazine, June 2013

Joy Heart Tip: Grandmother says... Carrots, Eggs, or Coffee; "Which are you?"

Grandmother says... Carrots, Eggs, or Coffee; "Which are you?"

A young woman went to her grandmother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up. She was tired of fighting and struggling. It seemed as one problem was solved a new one arose.

Her grandmother took her to the kitchen. She filled three pots with water. In the first, she placed carrots, in the second she placed eggs and the last she placed ground coffee beans. She let them sit and boil without saying a word.

In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She pulled the eggs out and placed them in a bowl. Then she ladled the coffee out and placed it in a bowl. Turning to her granddaughter, she asked, "Tell me what do you see?"

"Carrots, eggs, and coffee," she replied.

She brought her closer and asked her to feel the carrots. She did and noted that they got soft.She then asked her to take an egg and break it.

After pulling off the shell, she observed the hard-boiled egg.

Finally, she asked her to sip the coffee. The granddaughter smiled, as she tasted its rich aroma. The granddaughter then asked. "What's the point,grandmother?"

Her grandmother explained that each of these objects had faced the same adversity--boiling water--but each reacted differently.

The carrot went in strong, hard and unrelenting. However after being subjected to the boiling water, it softened and became weak. The egg had been fragile. Its thin outer shell had protected its liquid interior. But, after sitting through the boiling water, its inside became hardened.

The ground coffee beans were unique, however. After they were in the boiling water they had changed the water.

"Which are you?" she asked her granddaughter.

"When adversity knocks on your door, how do you respond? Are you a carrot, an egg, or a coffee bean?"

Think of this: Which am I?

Am I the carrot that seems strong, but with pain and adversity, do I wilt and become soft and lose my strength?

Am I the egg that starts with a malleable heart, but changes with the heat? Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff?

Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and a hardened heart?

Or am I like the coffee bean? The bean actually changes the hot water, the very circumstance that brings the pain. When the water gets hot, it releases the fragrance and flavor. If you are like the bean, when things are at their worst, you get better and change the situation around you.

When the hours are the darkest and trials are their greatest do you elevate to another level?

~Author Unknown

Health Tip: Create your experiences...

"The thoughts we think and the words we speak create our experiences." Louise Hay

Saturday, June 22, 2013

Health Tip: Think good things...

Research shows that people who think good things will happen to them are usually right. The next time you find yourself thinking about something negative, ask yourself what is something positive in this situation. Since we create our own thoughts, we may as well choose supportive ones.

Joy Heart Tip: Every journey start with a single step...

Every journey start with a single step. It’s up to you in which direction you will turn and go.  Be yourself. Be unique. Dare to Dream.

Here are some tips:
  • Reserve a half of an hour only for yourself.
  • Think about all things you love doing.
  • Realizing your true internal potential starts inside you
  • Dare to dream.
Take some time, enjoy it by being there in the moment.  Take a trip with your family.  If someone invites you on a short adventure, do it!

Friday, June 21, 2013

Joy Heart Tip: Do you consider yourself creative?

Have you ever wondered what makes those wacky, creative types tick? How is it that some people seem to come up with all kinds of interesting, original work while the rest of us trudge along in our daily routines?
Creative people are different because they operate a little differently. They:

1. Are easily bored

A short attention span isn’t always a good thing, but it can indicate that the creative person has grasped one concept and is ready to go on to the next one.

2. Are willing to take risks

Fearlessness is absolutely necessary for creating original work, because of the possibility of rejection. Anything new requires a bit of change, and most of us don’t care for change that much.

3. Don’t like rules

Rules, to the creative person, are indeed made to be broken. They are created for us by other people, generally to control a process; the creative person needs freedom in order to work.

4. Ask “what if…”

Seeing new possibilities is a little risky, because it means that something will change and some sort of action will have to be taken. Curiosity is probably the single most important trait of creative people.

5. Make lots of mistakes

A photographer doesn’t just take one shot, and a composer doesn’t just write down a fully realized symphony. Creation is a long process, involving lots of boo-boos along the way. A lot goes in the trash.

6. Collaborate

The hermit artist, alone in his garret, is a romantic notion but not always an accurate one. Comedians, musicians, painters, chefs all get a little better by sharing with others in their fields.

7. Are generous

Truly creative people aren’t afraid to give away their hard-earned knowledge. The chef can give you the recipe because she knows you won’t make it like she does anyway.

8. Are independent

Stepping off the beaten path may be scary, but creative people do it. Children actually do this very well but are eventually trained to follow the crowd.

9. Experiment

Combining things that don’t normally go together can result in brilliance or a giant mess. Trial and error are necessary to the creative process.

10. Motivate themselves

There does seem to be a spark that creative people share, an urgent need to make things. They are willing to run the inherent risks of doing something new in order to get a new result.

11. Work hard

This is probably the most overlooked trait of creative people. People who don’t consider themselves to be creative assume that people who are creative are magical, that ideas just pop into their heads effortlessly. Experienced creative people have developed processes and discipline that make it look easy.

12. Aren’t alone

The good news is that it’s possible for everyone to be creative. There are creative accountants, creative cooks, creative janitors, creative babysitters. Any profession or any hobby can be made into a creative pursuit by embracing and using creative traits.

Health Tip: Add as much as 7 1/2 years to your life...

Studies have shown that being optimistic can add as much as 7 ½ years to your life. To train yourself to focus on the positive, create a daily list of things that made you happy or you are grateful for each night.

Joy Heart Tip: Yours alone...

Don’t wait for someone else to lead you to your right life; that privilege—and responsibility—is yours alone. ~Martha Beck

Health Tip: Tasty and nutritious dessert blend....

A tasty, nutritious dessert is to blend 1 avocado, 1 kiwifruit, ½ cup strawberries and 3 pitted soaked dates.

Recipe for today: Lovely pasta dish!

Throw it all in the pot, INCLUDING the uncooked Pasta, and cook! - Bring it to a boil, then reduce to a simmer. The starch leaches out of the pasta and makes a rich, warm sauce for the noodles. The other ingredients cook right along with the pasta
12 ounces pasta (I used pasta made with no eggs)
1 can (15 ounces) diced tomatoes with liquid
1 large sweet onion, cut in julienne strips
4 cloves garlic, thinly sliced
1/2 teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 large sprigs basil, chopped
4 1/2 cups vegetable broth
2 tablespoons extra virgin olive oil

Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.

Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated .

Season to taste with salt and pepper , stirring pasta several times to distribute the liquid in the bottom of the pot. 

Thursday, June 20, 2013

A Joy Heart Tip: 4 Ways to Meditate...

Meditation should be done with a composed mind suppressing all the other objectives.
Do not meditate for a long time initially, start at 5 minutes then work up to 15 minutes a day. Increase the time bit by bit.
Do not meditate when you have ailments till they are cured.
  1. Concentration of the mind with the continuous contemplation of positive characteristics.
  2. Loving Kindness Meditation - Invoke blessings on other beings from one’s mind.  
  3. Contemplating on the disgusting nature of the hair, teeth, nails and other organs of one’s body. 
  4. Contemplation of the inevitable death a being has to face.

Health Tip: Great information!! Cinnamon and Honey...

Great information!! Cinnamon and Honey!

Drug companies won't like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today's science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain -- and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder....who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it's delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural 'Ingredient' which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS: Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.
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For more healthy recipes, tips, motivation and fun, join us here: Charles Sims Weight Loss

Wednesday, June 19, 2013

Health Tip: Weight loss...

"An estimated 80% of weight loss happens by eating fewer calories; 20% relates to exercise. You need to change your diet to lose weight and change your exercise to keep weight off." ~ Jeff Galloway

Recipe for Today: Italian Torte

Italian Torte...

What you need...

  • 2 tubes (8 oz each) refrigerated crescent rolls, divided (*Plant-based, refer to vegan ingredients)
  • 1 tsp olive oil
  • 6 oz. fresh baby spinach
  • 1 cup sliced fresh mushrooms
  • 7 eggs *plant-based: egg replacer
  • 1 cup Parmesan cheese *plant-based: vegan cheese
  • 2 tsp Italian seasons 
  • 1/8 tsp pepper
  • 1/2 lb. thinly sliced ham *plant-based: steamed chopped broccoli, onions & carrots
  • 1/2 lb. thinly sliced hard salami
  • 2 fresh sliced sweet red peppers
What you do...
  • Preheat ove to 350 degrees.  Place olive oil on a 9-in springform pan and double-foil around pan.  
  • Unroll one tube of crescent dough and separate into triangles.
  • Press onto bottom of pan to form a crust, sealing seams well.
  • In a large skillet, heat olive oil over medium-high heat.  
  • Add spinach and mushrooms, cook and stir until mushrooms are tender.
  • Drain on several layers of paper towels.  Blot well.
  • In a large bowl, whisk six eggs, cheese, seasoning and pepper.
  • Layer crust with half of the meat or steamed broccoli mixture.
    • For steamed broccoli mixture, steam broccoli, and glaze onions and carrots, mix together.
  • Pour half of the egg mixture over the top.
  • Repeat layers.
  • Top with the remaining egg mixture.
  • Roll out remaining crescent dough into triangles and press together to form a circle.
  • Place dough on top.
  • Whisk remaining egg, 
  • Brush egg over dough.
  • Back uncovered for 1 to 1 1/4 hours.
  • Cover with foil if needed to prevent overbrowning.
  • Let stand 20 minutes before serving.

Serving Size; 403 calories, 24 g fat (10 g sat fat) {<-meat}, 1,360 mg sodium, 19 g carb, tracefiber 23 g pro.

Health Tip: Inversion Therapy...

Inversion therapy or hanging upside down for a few minutes daily has been shown to relieve aches and pains, stiffness and stress and helps the body detox by speeding up blood flow and the flow of lymphatic fluids to clear out waste from the body.

Good News Wednesday is here!

Good News Wednesday is here! Think of something--anything--that you're happy about and share it. Don't be shy!

A Joy Heart Tip: Emerge from loneliness...

If you force yourself to communicate with people appreciatively and curiously, you’ll eventually emerge from absolute loneliness.

Reference: Martha Beck

Tuesday, June 18, 2013

Recipe for today: Black Bean Veggie Burgers...

Black Bean Veggie Burgers...

What you need...

  • 1 16 (16 ounce) can black beans, drained and rinsed 
  • 1/2 green bell pepper, cut into 2 inch pieces 
  • 1/2 onion, cut into wedges
  • 3 cloves garlic, peeled 
  • 1 egg *Plant-based use 'egg replacer 
  • 1 tablespoon chili powder 
  • 1 tablespoon cumin 
  • 1 teaspoon Thai chili sauce or hot sauce 
  • 1/2 cup bread crumbs 
  • I also added walnuts and fresh mushrooms to this recipe too and it an added delicious crunch!  Very good stuff!
What you do...
  • If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
  • In a medium bowl, mash black beans with a fork until thick and pasty.
  • In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  • In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  • Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  • If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.


Thank you Sonia for providing your recipe!

Health Tip: Sound Therapy

Sound therapy works by using brass or crystal bowls to produce sounds that aid in relaxation. It is believed that sound therapy decreases stress, insomnia and depression.

A Joy Heart Tip: Money & human energy...

Money is human energy and it responds the way a being does, not the way an object does. It seems to want to come to some people and want to avoid other people. It avoids people who are afraid and people who are grasping. It comes to people who love it and are sure of it, who are confident that it loves them back.

Reference: Martha Beck

Monday, June 17, 2013

Health Tip: Color effect mood...

Studies show that the color of office walls can effect mood and job satisfaction. White, blue or green painted walls are best for office spaces to improve mood and job satisfaction.

Sunday, June 16, 2013

Health Tip: Natural Remedies...

Get the natural remedies you need without the chemicals and additives found in some over-the-counter supplements. Take a look at the 12 herbs that can help you feel your best:

Saturday, June 15, 2013

Today is a significant milestone... (SMART Fitness Goals)

As many of you know, I set some SMART fitness goals at the beginning of this year and today is a significant milestone.  I ran the Summerfest Rock 'n Sole half marathon.  Now, initially, this was my goal set at the beginning, which was to run my first half marathon since my ACL surgery.  I've done several more before this because I got in a groove and without those, I wouldn't have done as well and enjoyed this run as much.  So far this year, I have run the Green Bay half, Fond du Lac Salute the Troops half, the Tomahawk half and now today, the Summerfest.  I really liked this one, it was a special treat that my brother ran along with us and over 30 years ago, I use to go to school in Milwaukee and run the same running route part of this route.

I made it and can cross off this fitness goal off my SMART list.  Next stop will be training for the Detroit Marathon.  I just added this to my SMART Goals list, as I decided to run this with my friend earlier this month.

I went to the doctor the other day to get routine tests done and we had a long conversation about how our diet affects our health.  I shared all of the things I've been learning while being proactively eating a plant-based diet.  He said he was impressed and learned a lot from me.  I am too, it takes a lot of focus and strength to be on this diet, especially when going to restaurants.

We typically go out for breakfast/lunch after our longer runs, and today the restaurant owner at Andrew's in Delafield basically shooed me out of his place because he said he couldn't do anything for me.  Too lazy to go down in the basement to get the ingredients to make something modified for my diet.  It was very interesting.  I deal with this a lot.  It is lovely to go to restaurants who have their chefs come out and ask me specifically what ingredients work.  That is a lovely experience!  I'm wondering if,   eventually, more and more people will start looking at their diet more proactively and educating themselves on what is going in their bodies.  It sure would be nice if there were more people, rather than the 1% (which includes me an that bucket) who are asking for something plantbased and tastes good.  The alternative, bland dry fruit or vegetable salad with no seasoning.  That is really NO fun and I can always tell when someone understands, because my meal is prepared with loving care and lots of seasonings and flavor.

The other thing is I saw myself learning yoga, I have been very disciplined going to hot yoga at least 6 times a week.  Sometimes even more.  I even went on vacation in Sedona Arizona.  I have learned enough now that I apply it as a meditation and yoga practice on a daily basis.  It has been a wonderful addition to my routine.

I am very proud of myself!  It's been a long road of recovery and getting back to health.  I feel I am even healthier than I was before.

If you want to read up my the initial goals I set for myself and my progress, check it out here.

Health Tip: Flaxseeds...

If you suffer from constipation, a natural way to get the bowels moving is to add a tablespoon of ground flaxseeds to your morning cereal instead of using harsh chemical laxatives.

Friday, June 14, 2013

Going Vegan: 6 months in...

It's been a half year since my friend, Laurie, suggested I watch Forks over knives a documentary that talks about how our American diets are getting us in deep trouble, making us sick, causing heart disease, diabetes and cancer. After this, my husband watched it. And I've been on a plant-based diet ever since. My husband is vegetarian taking CHEESE and milk products out of his diet entirely. I believe that JUST removing CHEESE From our diets has made a significant impact! WE BOTH feel so much better!!!! WE both are half marathon runners, my husband cut his running time down 20 minutes, he PR'd this year. And I feel SO MUCH better running my halves, well just getting back to it since ACL surgery 2 years ago. Before, typically sick and warn-out after a half, I now have MORE energy to even take a bike ride later in the day. Eating out.. We have discovered restaurants we probably would have never gone to before and the food is amazing. I've learned more about spices and herbs and natural ways to create sugars by combining different vegetables in a new way. IT''S AMAZING what a change to a healthy diet can do for you!!!!!!
 (9 photos)  Photos Here...

A Joy Heart Tip: Finding Your Way in a Wild New World...

Normal imagination is contained within the mind, while the wayfinder's Imagination includes the mind as a portion of its vast Self. Grounded in Wordlessness and Oneness, it reaches across space and time into the Everywhen.

Reference: Martha Beck

Health Tip: Natural way to freshen breath...

Stomach disorders can result in bad breathe. A natural way to freshen breathe is to gargle daily with aloe vera juice. Aloe vera has been shown to reduce toxins in the digestive system.

Health Tip: Natural way to freshen breath...

Stomach disorders can result in bad breathe. A natural way to freshen breathe is to gargle daily with aloe vera juice. Aloe vera has been shown to reduce toxins in the digestive system.

Thursday, June 13, 2013

Joy Heart tip: Everything is changing… and that’s okay...

Everything is changing… and that’s okay.

Health Tip: Gardening...

Research shows that gardening is a great way to reduce stress, improve mood and get physical activity.

Wednesday, June 12, 2013

Health Tip: de-fat homemade soup...

To de-fat homemade soups, sauces, gravies and broths, strain out the solids and chill the liquid separately. As it cools, the fat will rise to the top and you can easily remove it.

A Joy Heart Tip: Easy Does It...

I think that a wave of easiness is rising all over the world. Does it mean that people are not suffering or experiencing enormous difficulty? Of course not. But it may mean that even solving the problems of the destitute is meant to be an easier task than we believe. It may mean that the everyday labors of our lives are being facilitated by something that is teaching us to use our striving, tenacity, and grit to do things so huge and beautiful that they have never been possible before.

~reference: Martha Beck

Tuesday, June 11, 2013

Recipe for today: Roasted Chickpea Wraps

This doesn't get much easier than this. InVegetablesWeTrust came up with this super-easy, ultra-tasty wrap you can whip up in a flash. They're great for lunch, as a side dish, or warmed up for a snack. You can get creative with your favorite seasoning or try this spicy Cajun version.

1-2 Tbsp. olive oil
Cajun seasoning (you can make your own)
salt and pepper to taste
15 oz. can (1 1/2 cups) cooked chickpeas
hummus (buy your favorite or make your own)
soft wraps (pita bread or tortillas)

1. Drain chickpeas and rinse, then shake them in a colander to dry them off a bit. 
2. Put in a roasting dish, drizzle olive oil over them, sprinkle on Cajun seasoning and grab a spoon and mix it through.
3. Roast in oven at 375°F for about 30 minutes, or until they are nice and crisp on the outside and still soft on the inside.
4. Serve in wraps with hummus. 

Reference: InVegetabliesWeTrust 

A Joy Heart Tip: Embrace Experiences...

When fear makes your choices for you, no security measures on earth will keep the things you dread from finding you. But if you can avoid avoidance—if you can choose to embrace experiences out of passion, enthusiasm, and a readiness to feel whatever arises—then nothing, nothing in all this dangerous world, can keep you from being safe.

Reference: Martha Beck

Monday, June 10, 2013

A Joy Heart Tip... There’s No Such Thing as Too Many Chiefs (At Least Not on the Team)

If you think you aren’t the leader of your life, you’re wrong. Except that, since you actually are the leader of your life, you’ll make yourself right. When you dictate “I am powerless!” your life will obediently comply with your policies.

Reference: Martha Beck

Health Tip: Pick light meat...

When selecting cuts of poultry, pick the light meat. Skinless dark chicken and turkey contain more than twice as much fat as skinless light meat. Dark chicken and turkey also contains 20% more calories and 10% less protein than light meat poultry.

Sunday, June 9, 2013

Recipe for today: The best Kebabs Ever... (Vegan)

The best Kebabs Ever... (Vegan)

A few tips that will help ensure your kebabs turn out well. Marinate the veggies, the longer the better. Use double skewers to make them easier to turn. Use bamboo or wooden skewers so that the inside of the steak pieces stay nice and pink. Keep a little space between the items (more space than shown in the photo above, I sort of forgot that part when I did the batch pictured), so that the food grills versus steams. And most important, keep an eye on them! The veggies will continue to cook a little once you’ve taken them off the grill and they are resting, so keep that in mind.

Kebabs Recipe
Prep time: 45 minutes
Cook time: 15-20 minutes

Marinade Ingredients:

  • 1/3 cup olive oil
  • 1/3 cup soy sauce
  • 3 Tbsp red wine vinegar
  • 1/4 cup Agave
  • 2 cloves garlic, minced
  • 1 Tbsp minced fresh ginger
  • Freshly ground black pepper to taste

Kebab Ingredients:

  • 1 large bell pepper
  • 1-2 medium red onions
  • Squash
  • 1/2 to a pound button mushrooms
  • Skewers

  1. Cut the vegetables into chunks pieces. Taking care not to poke yourself, thread the meat and vegetables onto double bamboo skewers. One way to do this safely is to put the piece that you are trying to pierce on a cutting board, and then push the skewers through the piece to the board. 
  2. Mix the marinade ingredients together in a bowl and add the vegetables. Cover and chill in the fridge for at least 30 minutes, preferably several hours or even overnight.
  3. Using double skewers will help you turn the kebabs on the grill. If you keep a little space between the pieces, they will grill more evenly. Paint the kebabs with some of the remaining marinade.
  4. Prepare your grill for high, direct heat. Grill for 18 to 20 minutes, depending on how hot your grill is, and how done you would like your meat, turning occasionally. Let rest for 5 minutes before serving.
Yield: Serves 4 to 6.

Health Tip: Freshen up with Fresh Flowers....

To brighten your mood and lift your spirit, consider freshening up your environment with fresh flowers, a tabletop fountain or a beautiful plant.

Saturday, June 8, 2013

Health Tip: The more you move...

The more you move, the more you will be able to move. It is never too late to start exercising. Studies show that people have been able to develop muscles even in their 80's and 90's.

Friday, June 7, 2013

Health Tip: Fun way to get fit...

A fun way to get fit, stay motivated and meet new people is to sign up for a group fun run or bike ride and train for the event with the group

A Joy Heart Tip: Love is blind...

Whoever said that love is blind was dead wrong. Love is the only thing on this earth that lets us see each other with the remotest accuracy.

Reference: Martha Beck

Thursday, June 6, 2013

On Being a Leader: Model for Empowerment...

A good model for present-day empowerment might be Warren Buffett, who exemplifies the principles of inner power as a guide.


  • Saw his main strength early (a talent for asset management) and kept on building it. 
  • Remained connected to the support of family and community. 
  • Obtained a modest home and maintained a simple personal lifestyle - in other words, he didn't measure his power by outward trappings. 
  • Worked for the benefit of his whole team and investors who depended upon him. 
  • Has been humble in the face of enormous success. 
  • Measures his life by the standard of personal happiness and satisfaction. 
  • Does his business scrupulously and with complete transparency to his investors.

Reference: Deepak Chopra

A Joy Heart Tip: How to Stop Procrastinating...

Now Try This! If you feel stuck in some area of your life, it's because contradictory beliefs are competing for control of your behavior. The problem is that we're not always aware there is a private struggle going on. One way to figure out if you're in the middle of an inner conflict is to write down a basic belief that's driving behavior you want to change. After writing down the belief, write the polar opposite of that statement ("I don't have to keep every commitment").

Are there circumstances in which those opposing statements ring true?

Reference: Martha Beck 2013

Health Tip: No extending waistline...

"Processed foods not only extend the shelf life, but they extend the waistline as well."~ Karen Sessions

Wednesday, June 5, 2013

Health Tip: Non-dairy milk...

Learn how to easily make dozens and dozens of non-dairy milks with this comprehensive guide:

Yum Universe...

Health Tip: Prevent Bacteria...

To prevent bacterial contamination, wash your hands often in warm, soapy water before preparing food and especially after handling raw meat, poultry or seafood.

A Joy Heart Tip: Brooding about your weight...

Think of a problem that has plagued you for a long time—your weight, a loved one’s bad habits, fear of terrorism, whatever. No doubt you’ve tried valiantly to control this issue, but are your efforts working? The answer has to be no; otherwise you would have solved the problem long ago. What if your real trouble isn’t the issue you brood about so compulsively, but the brooding itself?

~Victory by Surrender

Tuesday, June 4, 2013

A Joy Heart Tip: Wage peace on humanity...

The great challenge of the 21st century is to wage peace on a globe full of humans while repairing the unintended damage we’ve inflicted on ourselves, other beings, and the earth. We need modern shamans to channel ancient “technologies of magic” like empathy, creativity, art, and spiritual interconnection, through “magical technologies” like medicine, computers, and satellites. That marriage of ancient and cutting-edge genius can heal hearts, minds, beasts, plants, ecosystems— almost anything.

 ~reference. What Matters Now, compiled by Seth Godin

Monday, June 3, 2013

A Joy Heart Tip: Don't Hide Love...

Don’t hide love. If you feel it, express it—not to demand that others love you back, but simply to live outwardly the best of what you feel inwardly. The worst that can happen to your heart is not rejection by another person but failure to act on the love you feel. ~A Joy Heart Tip Reference - Martha Beck

Health Tip: Refrigerate raw meat as it marinates....

Marinate raw meat, poultry or fish in the refrigerator not at room temperature on the counter. Discard any leftover marinade.

Health Tip: Refrigerate raw meat as it marinates....

Marinate raw meat, poultry or fish in the refrigerator not at room temperature on the counter. Discard any leftover marinade.

Sunday, June 2, 2013

Health Tip: Almonds a Nutritious tasty snack...

Raw almonds make a nutritious, tasty snack. They are high in vitamin E, folate, calcium, phosphorus and magnesium, fiber and healthy monounsaturated fat.

Recipe for today: Homemade Granola (vegan style)

Homemade Granola

What you need...

  • 3 cups rolled oats
  • 1 cups walnuts
  • 1/2 cup flaxseed
  • 3/4 cup shredded sweet coconut
  • 1/4 cup plus 2 tablespoons raw sugar
  • 1/4 cup plus 2 tablespoons Agave Nectar
  • 1/4 cup olive oil
  • 1 tsp vanilla extract
  • 3/4 teaspoon sea salt
  • 1 tsp ground cinnamon
  • 1 cup cranberry raisins

*You could add sunflower seeds, sliced almonds, wheat germ, & oat bran or substitute cranberry raisins with raisins.  (play around with the recipe to meet your needs)

What you do...
Preheat oven to 250 degrees F.  (*I heated mine at 350 degrees f., depends how long you want to bake it, less time at 350, less soaking)

In a large bowl, combine the oats, nuts, coconut, and brown sugar.

In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven and transfer into a large bowl.

**Don't forget to add raisins and mix until evenly distributed.

Nutrition information..
  • Serving Size: 10 
Serves 10

Saturday, June 1, 2013

Health Tip: Prolong life...

"To avoid sickness eat less; to prolong life worry less."~Chu Hui Weng