Be Heart Healthy The Plant-Based Way

All diets designed to promote heart health are low in fat and cholesterol and high in fiber. Vegetarian diets, then, are natural choices for those who want to reduce the risk of heart disease because vegetarian diets are naturally low in fat and cholesterol and high in fiber! Eliminating meat, poultry and fish, which are among the foods highest in fat and cholesterol and lowest in fiber, can be a giant step toward improving heart health. Another step, which comes naturally to vegetarians, is to increase the consumption of plant-based foods that are naturally high in fiber. Plant-based foods, particularly fruits and vegetables, also provide antioxidant protection for the heart.

The following guidelines from www.d-vegetarian.com are recommended for cooking heart-healthy vegetarian meals:

Sauté foods in water or very small amounts of olive or canola oil. Olive and canola oils are considered the healthiest oils because of they help to reduce cholesterol levels in the blood.  Low fat cooking methods are also recommended for heart health. Such methods include broiling, steaming, roasting, baking, poaching, boiling, and stir-frying with little or no oil. You can also try replacing some of the oil, butter or margarine in recipes with water, juice, applesauce, or puréed prunes. Frying foods, particularly deep-frying, is never recommended for those concerned about heart health.

Since egg yolks are high in cholesterol, whole eggs can often be replaced with bananas, tofu, applesauce, or egg replacers in most recipes. You can also replace the yolk with the white of another egg. For example, if a recipes call for one egg, use two egg whites and discard the yolks.

When shopping for ingredients for heart-healthy meals, buy plenty of fruits, vegetables, whole grains, legumes and fat free or low fat milk products. Avoid frozen vegetables with cheese, cream or butter sauces. Read the labels on snack foods to find out how much fat and cholesterol they contain. The best snacks are popcorn, fresh fruits and vegetables, rice cakes, and pretzels. There are also lower fat baked versions of many chips that would ordinarily be high in fat. 

Fiber helps to cleanse the blood of cholesterol, which is why high fiber diets are considered beneficial to the heart. To fiber intake, choose whole grain breads and cereals and limit the consumption of refined (white) breads and cereals. Also limit consumption of sugary baked goods like croissants and muffins, which tend to be low in fiber and high in fat.

Eating out can be especially challenging both to vegetarians and to those concerned about heart health. Some simple guidelines can make it easier. For example, choose stir-fried entrees, steamed vegetables, and pasta with tomato sauce. Order baked potatoes without butter or cheese, and choose vegetable-based soups. Avoid mayonnaise-based salad dressings, and always ask for dressings and sauces to be served on the side so you can limit the amount you eat. Saturated fats and trans fats should be avoided, while monounsaturated fats are generally considered good for the heart. The fact that saturated fats are mostly found in animal products is another natural advantage for vegetarians concerned with heart health. But saturated fats are also found in coconut, palm, and palm kernel oil, so these oils should be avoided on a heart healthy diet. Trans fats, which may also contribute to the development of heart disease, are found in margarine and many baked goods. Monounsaturated fats, the kind that are good for the heart, include canola oil, olive oil, flax seed oil, nuts, avocado, soy, and nut butters.

A vegetarian diet that includes soy products may add an extra benefit for heart health.

Many studies suggest a connection between soy, such as tofu, soymilk, and soy yogurt, and lower rates of heart disease. The usual recommendation is 25 grams of soy protein per day.

Since cholesterol is only found in food of animal origin, such as meat, eggs and dairy products, vegans do not need to worry about cholesterol in the foods they eat.. Grains, legumes, nuts, fruits, vegetables and vegetable oil are all naturally cholesterol free. Conversely, only vegetarian foods provide heart healthy fiber. Oats, carrots, fruits, and beans are especially high in the kind of fiber that helps to lower cholesterol levels in the blood.

If you are interested in more specific guidelines for a heart healthy vegetarian diet, the ebook Vegetarian Cooking is a good resource. Available at www.d-vegetarian.com, the book provides listings of heart healthy nutrients as well as which foods contain them and in what amounts. There are also dozens of other topics covering all aspects of the vegetarian lifestyle and its benefits.

Jen Scott is author of the successful new site www.d-vegetarian.com, dedicated to educating people about the benefits of having a more vegetarian like lifestyle.

Acupuncture: The Alternative Medicine From The Orient

For Mrs. Cooper, life in sunny California in her modest home has become a tug-of-war of aches and pains for this housewife of forty. A mother of five and at the same time managing a home business, she found it very challenging to keep a home and manage a business at the same time while suffering from lower back pains and migraine headaches.  She tried using the traditional medicines prescribed by her doctor but it seems that these only provided temporary relief. One day, her cousin Meredith recommended that she try other alternative medicines to cure her ailments.

At first, Mrs. Cooper was skeptical since she knew that Meredith was into new age stuff like meditation, yoga, organics, herbal medicines, and vegetarianism.  She felt she was entering into new, unfamiliar territory. But upon her cousin's insistence, she tried this ancient Chinese practice called acupuncture.

Acupuncture is a procedure that treats illness through the insertion of needles at specific points in the body. This process is said to alter the body's energy flow into healthier patterns and used to treat a variety of illnesses and heath conditions. According to the World Health Organization (who) acupuncture is an effective treatment for “over forty” medical problems such as chronic pain, headaches and those associated with problems like back injuries and arthritis. But it is limited in treating conditions like broken bones or that requires surgery.

IS ACUPUNCTURE SAFE?

Just make sure you’re getting this treatment from a well-trained acupuncturist and that the acupuncture needles are sterile and disposable. Undergoing this kind of treatment is like receiving an injection. You only feel pain from injections if it is larger diameter and it is a hollow needle. While acupuncture needles are very fine and about the diameter of human hair. When properly inserted by a skilled practitioner, you won't feel pain. However, you may experience a sense of electricity in the area of insertion. This kind of treatment for most patients find it relaxing and more often they fall asleep during treatment.

THE BASIC PHILOSOPHY OF CHINESE MEDICINE

Alternative Chinese medicine like acupuncture views the body as tiny part of the universe, and subject to universal laws of harmony and balance. The Chinese believe that emotions and mental states play a role in causing diseases.  Illnesses are also affected by other factors like the environment, lifestyle, and relationships. Acupuncture is based on the Taoist philosophy of yin and yang and the chi. The chi, or cosmic energy, is an invisible force found in the air, water, food and sunlight. In the body, it is a vital force that creates and animates life.

WHAT TO EXPECT WHEN VISITING ACUPUNCTURIST

Like a Western medical practitioner, the first thing an acupuncturist will do is to get the patient's medical history and symptoms. This will be followed by a physical examination. He or she will be looking closely at the patient's tongue, pulse, complexion, general behavior, and other signs like coughs or pains. From this, the acupuncturist will be able to determine patterns of symptoms indicating which organs are imbalanced. Acupuncture needles are always sterilized and it is a safe procedure.

In most cases, acupuncture does work ad relieves pain by helping stimulate the release endorphins into the bloodstream.

54 Ways To Lose Weight

Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work – if you stick to your plan!

1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.

2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.

3. Limit alcohol consumption - each serving contains 100 to 150 calories.

4. Eat fruit at least twice a day.

5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.

6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.

7. Gradually increase the length and frequency of your workouts.

8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.

9. Give yourself a non-food reward for every 5 pounds lost.

10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.

11. Use smaller plates.

12. Bring your lunch to work at least three times a week.

13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.

14. Stop eating while watching television.

15. Have someone else put away leftovers.

16. Buy a good low-fat, low-calorie cookbook or magazine subscription.

17. Try two new reduced-calorie recipes a month.

18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.

19. Don’t read while eating.

20. Have a sweet treat once a week.

21. Keep healthful snacks at home and at work.

22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.

23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.

24. Substitute herbs and spices for salt.

25. Shop for food when you are not hungry, and use a shopping list.

26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.

27. Eat three vegetables a day.

28. Always eat sitting down.

29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”

30. Take a walk when you’re stressed or angry.

31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.

32. Order dressings and sauces on the side and apply them with a fork.

33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.

34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.

35. Cook with chicken broth, nonstick cooking spray, wine or water.

36. Drink eight 8-ounce glasses of water a day.

37. Shrink portion sizes of meats and starches, and pile on the vegetables.

38. Ask how the food is prepared when ordering in a restaurant.

39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!

40. Select clear broth- or tomato-based soups over white soups.

41. Keep the junk foods out of sight in your home and workplace.

42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.

43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.

44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.

45. Avoid batter coating or breading.

46. Use two egg whites in baking instead of one whole egg.

47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.

48. Eliminate the butter on your rolls or popcorn.

49. Learn to say “no” gracefully when a friend or relative offers you a second helping.

50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.

51. Ask for less cheese. Have you ever tried tomato pie?

52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.

53. Add more low-fat soy products to your diet for the soy protein and health benefits.

54. Forgive yourself when you slip—and make the next food choice a healthy one.

Preparing For Pregnancy

Almost every woman is blessed with the capacity to bear a child at least once in her lifetime. It is considered to be one of the greatest gifts that a woman can give her husband. Bearing a child would make the couple more closer together, and at this certain point in their lives they can actually call themselves a family. Upon learning that the woman is pregnant, most couples enthusiastically start planning for her pregnancy and eventual childbirth.

When talking about pregnancy, it is important to know about preconception issues regarding on giving birth. A check up with the physician or midwife would be advisable for the woman in order to face facts on childbirth. Physical preparation is needed for giving birth, since this could really change the normal function of the woman's body. A caregiver would be helpful in preparing the woman's body in conceiving, and also impart information concerning potential problems in pregnancy. Anxiety is felt at this point, since the woman would really have to follow certain precautions in order to conceive a healthy baby. By seeking advice regarding on preconception, safety, lifestyle changes, prenatal vitamins, and the importance of folic acid, the woman could really prepare for giving birth.

In preparing for pregnancy, a change in the woman's lifestyle is needed. Smoking cigarettes is a definite no-no, and also the consumption of alcohol. These addictions can affect the health of both the woman and her unborn baby. A woman might need to lose or gain weight, according to her present weight relative to her height and build. Being too fat or too thin might bring complications for both the woman and the baby. A good start in preparing for childbirth would be to establish a fitness regime for the period of the pregnancy. Asking the physician about nutrition and working out would be recommended for possible questions regarding exercise and food intake.

Learning more about the woman's body while on the early stages of giving birth is essential for proper knowledge of the situation. Various parts of a woman's body have specific roles when it comes to pregnancy. Certain disorders from both prospective parents should be discussed with the physician for  additional health background information. Anxiety and stress is also felt by the couple since this is a very critical stage for the woman. Preconception stress is normal in women about to give birth, considering factors such as scheduling, sexuality, and self esteem, among many others.

When preparing for pregnancy, the couple should be confident enough to know how to handle a child. Knowledge of early pregnancy symptoms are also important since these are signs that giving birth would happen in due time. When the couple feels that they are ready, then a visit to the Obstetrician/Gynecologist (OBGYN) would help in gleaning more information on pregnancy. At this point, the couple can make use of a pregnancy calendar in order to follow the due course of giving birth.

Anxiety is often felt by women when they know that they are pregnant. Feelings of worry and tension are usual signs that shows her being anxious about giving birth. But by spending time with your husband, regular visits to the OBGYN, finding time to relax and unwind, with good exercise, anxiety should not be a problem at all. All you have to worry about is what to name the baby?

Diana - Printesa Daca (5)

Raza de Soare si Roua galopau nebuneste spre culmea dealului. De sus am putut vedea cum cateva sute de femei si copii si doar o ceata mica de luptatori Daci erau prinsi ca intr-un cleste de o multime de legionari romani ce coborand fara graba de pe dealurile invecinate, siguri pe ei de captura. Nu era timp de pierdut. M-am infatisat astfel ca toti sa ma poata vedea si i-am indemnat sa ma urmeze:
- Intrati degraba in Padurea Neguroasa! Zeii ne vor deschide Portile! Nu lasati niciun Frate sau Sora in urma!
Insemnele mele regale nu au trecut neobservate de dusmani. Au pornit in galop in urma noastra sperand ca ma vor prinde si ma vor duce in lanturi in orasul lor desfranat. Le-ar fi facut mare placere sa ma tarasca pe strazi asa cum faceau cu cei pe care ii prindeau si apoi sa ma dea in arena fiarelor salbatice sau sa ma vanda ca sclava. Nu-mi este catusi de putin teama de acesti salbatici care se cred stapanii lumii, imi este groaza doar de prostia lor si lipsa lor de respect pentru Sfintenia Vietii. Ma intreb cum de Zeii permit sa existe astfel de primitivi pe care doar respectul fata de Creator ma face sa-i numesc oameni? Probabil ca sunt necesari o vreme doar pentru a ne intari Inimile si ne izgoni teama de suferinta si moarte din minte. Ma voi gandi mai tarziu la toate acestea.

Diana - Printesa Daca (4)

Suntem cel mai vechi popor din acest colt al Lumii Stelelor. Zamolxe ne-a trimis sa vietuim la Pieptul Mamei Pamant, sa lucram in Inima si in lut, in foc si in piatra, in lemn si in cusatura acest loc si sa-l transformam intr-o Gradina a Maicii noastre Ceresti. Am venit cu Darurile minunate ale stiintei de a lucra fierul si lutul, lemnul si piatra, de a socoti timpul cum nimeni altcineva nu o poate face. Cu Darul de a putea vorbi cu toate vietuitoarele Pamantului, cu pietrele si cu apa, cu Darul stiintei de a prepara leacuri din radacini, frunze si flori ori doar din apa vie de izvor pe care sa asternem cu Iubire ganduri curate si vindecatoare. Am venit cu Darul de a cunoaste si folosi Puterea Semnelor Sacre, cu Darul cel mai de pret, acela de a cunoaste Taramurile Zeilor si de a putea folosi Puterea acestor Taramuri asemenea Lor. Suntem la randul nostru Zei si Zeite ce am venit sa insamantam acest lut roditor al Mamei Pamant cu toata priceperea noastra astfel ca, peste veacuri, de aici sa se ridice o noua omenire care sa calatoreasca printre stele sub Semnul Sfant, OM.

Diana - Printesa Daca (3)

M-am trezit ca intotdeauna cu putin inainte de rasaritul Soarelui. Focul Sacru din Altar incepuse sa-si schimbe culoarea din violet intens catre argintiu-auriu, semn ca Zeul Soare isi va trimite in curand razele binefacatoare catre particica noastra de lume. Inca de foarte mica Il intampinam cu Bucurie si Recunoastinta primindu-I Lumina si daruind la randul meu Iubire Firii Inconjuratoare. Matusa mea ma invatase ca este bine sa ne trezim in zori si sa fim asemenea pasarilor ce pornesc sa ciripeasca voioase deindata ce cerul incepe a se lumina catre Miaza Zi. Sa fim insasi bucuria vietii, sa fim un fel de oglinda a Zeului datator de Viata si sa daruim la randul nostru Mamei Pamant si tuturor vietuitoarelor, muntilor si apelor, tot ce este mai luminos si mai frumos in noi. Imi amintesc cum dansam impreuna in fiecare dimineata cu picioarele goale in iarba racoroasa si umeda de roua din Poienile Iubirii numai de noi stiute in adancimile si pe coamele Muntilor Ostarei*, in apropiere de Sarmisegetuza. In acele zile toate poienile erau pline de fecioare Dace care dansau in Lumina Zeului Soare in Bucurie si Pace si apoi se scaldau in apa raurilor repezi pentru a fi puternice si sanatoase intregul an. Asa incepeam fiecare zi din momentul in care Regele Stejar, domnul Luminii si al caldurii il invingea pe Zeul Ilice, domn al iernii si al intunericului si ziua incepea sa fie mai lunga decat noaptea. Cei doi Regi si Zei deopotriva erau de fapt, cele doua infatisari ale Zeului Creator a lumii noastre. Asa sarbatoream momentul de rascruce din Roata Anului in care Mama Pamant sau Zeita Fecioara Ostara cum o numeam noi cu drag, incalzita de Razele Zeului Soare se trezea din somnul iernii si sufla puterea Sfintei Vieti asupra intregii lumi a florilor si vietuitoarelor campurilor, aerului, apelor si padurilor.

Diana - Printesa Daca (2)

Partea I

Piatra Norilor

Noaptea cobora in graba peste padurea de fagi. In departare inca se mai auzeau cand si cand tropote de cai. Ultimele cete de luptatori Daci ce se retrageau spre miaza-noapte, in munti. Pe cerul intunecat, luminile rosietice ale focurilor erau tot mai slabe. Doar mirosul inecacios al caselor arse mai amintea de grozavia acelor zile. Raza de Soare mergea in pas parca ferindu-se sa faca vreun zgomot. Cand intunericul ne-a invaluit am inceput sa plang. Stiam ca tatal meu Agwanti si matusa Diana sunt lupi nemuritori si ca ne vom reintalni dar un dor cumplit pusese stapanire pe mine. Ii vedeam in Inima razand si bucurandu-se, ii vedeam luptand alaturi de ceilalti lupi cum le spuneau ei fratilor si surorilor Daci. Imi treceau prin fata ochilor sufletului amintiri din copilaria mea cu ei alaturi. Stiam ca nu pot uita nimic din tot ce m-au invatat ei si Bunii Intelepti ai neamului nostru dar dorul ma coplesea. Mergeam in noapte intunecata dar drumul era luminat de amintiri minunate. M-am aplecat pe grumazul calului si i-am soptit:

- Raza de Soare, grabeste-te, trebuie sa ajungem la Templul Zeitei cat mai curand! Inca nu suntem destul de departe de hoardele dusmanilor. 

In noapte am auzit un cal ce se apropia in galop. Am sarit din sa si l-am tras pe Raza de Soare in spatele unui lastaris. I-am mangaiat botul moale si l-am rugat sa stea linistit. Inima imi batea cu putere. Putea fi un frate Dac dar putea fi si un dusman ratacit. Am scos falxul tatalui meu din teaca si l-am strans hotarata cu ambele maini. Nu-mi era teama de nimic, ma simteam puternica si asteptam linistita lupta. Stiam ca sunt si eu un temut lup nemuritor chiar daca aveam infatisarea unei fete tinere si aparent firave. Din negura padurii nu aparu insa un dusman ci Roua, calul matusii mele Diana. S-a apropiat de mine si si-a plecat de mai multe ori capul. Am inteles ca totul se sfarsise, ca ramasesem doar eu din toti ai nostri. Mi-am lipit fruntea de grumazul lui si i-am multumit in gand. Apoi l-am chemat pe Raza de Soare si le-am vorbit:

Diana - Printesa Daca (1)

- povestire -

Prolog

- Bunicule, eu am sase ani. Tu cati ani ai?

- Pai sa tot am de doazeci de ori si mai bine varsta ta.

- Bunicule, ce este increderea?

- Increderea este temeiul pe care il pui in Adevarul rostit de un om, in Respectul cu care te ocroteste si Iubirea cu care simti ca te invesmanteaza dar mai bine iti spun o poveste ca sa intelegi cum este.

- Bunicule, ce poveste imi spui?

- O poveste adevarata.

- Da’ sa fie o poveste adevarata-adevarata si frumoasa-frumoasa de tot... 

- Bine, atunci am sa-ti spun Legenda Fratilor Daci, a Printesei Diana* si a fratelui ei, Inteleptul Agwanti*.

- Spune bunicule, spune! – mica printesa incepu sa topaie de bucurie si sari in bratele bunicului asezat pe bancuta din fata casei, cioplita dintr-un singur trunchi de fag.

- A fost odata ca niciodata, pe vremea cand oamenii nu stiau a minti, cand traiau in Puritate, Recunostinta si Iubire, cand salutau in fiecare dimineata Soarele si-i multumeau pentru Darul de Lumina, cand traiau laolalta cu animalele padurii in Armonie Dumnezeiasca, a fost un taram fara seaman in bogatie si frumusete pe care-l numim si astazi Tara Dacilor sau Tara Lupilor Nemuritori.