The only journey is the journey within.
~Rainer Maria Rilke

Get Your Calcium!

Pour a glass of milk while you read this!

Calcium is the most abundant mineral found in the human body. The majority (99%) is stored in the bones and teeth; the rest is stored in muscle tissue and blood. In addition to bone building and remodeling, calcium is also responsible for muscle contraction, central nervous function and hormone secretion.

The importance of calcium increases with age
Calcium deficiency is of major concern in the United States. An estimated 44-87% of Americans don’t get enough. An easy way to think of calcium and bone health is to imagine the bones as a savings account at a bank. You see, until the ages of 30-35 the body stores calcium in the bones. However, after this time calcium is no longer stored in bones. As a result, when the body tries to remodel bones its only source of calcium is ingested calcium. If you’re not eating enough calcium, the body has nothing to use. Thus, the body cannot remodel the bones, and bone density subsequently decreases. The calcium you consume early in life is deposited into your “bone” savings account. If little calcium is saved, then there will be little to spend when retirement comes (i.e. when the body tries to remodel your bones).

Calcium deficiency leads to osteoporosis
Without an adequate, constant supply of calcium the bones become weaker and develop tiny holes. These “porous bones” lead to osteoporosis. Currently 10 million Americans—80% of whom are women—have osteoporosis. Moreover, 34 million Americans are considered to have the premature form of osteoporosis called osteopenia. Having either disease increases the risk of fractures in the hip, spine, wrist, pelvis and ribs. Osteoporosis was once considered an older women’s issue. However, now it affects children as young as 12 years old. Below is a table outlining the Recommend Daily Allowance (RDA) for calcium.

RDA for Calcium

Dietary sources of calcium
The majority of calcium comes from dairy sources. The new food guide pyramid recommends 2-3 servings of low fat or fat free dairy each day. One serving equals 8 ounces. If dairy products are not tolerated, calcium can also be obtained from other sources, including lactose-treated milk, fortified soy or rice beverages, fortified cereals and juice and green vegetables. Below is a list of common foods that are rich in calcium.

Common Food Sources of Calcium

*Adapted from www.nal.usda.gov/fnic/cgi-bin/nut_search.pl

Calcium absorption decreases with age
It is estimated that nearly 60% of dietary calcium is absorbed during childhood and early adulthood. As an adult the absorption rate decreases to a mere 20%. To help the absorption process it is recommended that vitamin D be added to the calcium source. Vitamin D helps the calcium to become more easily absorbed in the blood stream and bones. Vegetables rich in phytates and oxalate hamper calcium’s absorption. Vegetarian’s who don’t consume dairy may be at increased risk of having a calcium deficiency. Research also shows that following high protein diets or eating foods high sodium may lessen body’s ability to absorb calcium.

Who’s at-risk?
Populations most at risk of a calcium deficiency are post-menopausal women due to poor estrogen stores, as well as amenorrheic girls—especially those suffering from the female athlete triad (see “What You Should Know About The Female Athlete Triad”). People who are strict vegetarians or lactose intolerant are also at risk for deficiency.

When to take a calcium supplement
If diet alone cannot meet calcium needs, supplementation is recommended. The most common calcium supplements are either in a carbonate or citrate form. Side effects of supplements include: gas, bloating and constipation. Magnesium is commonly added to prevent constipation. Vitamin D is also commonly added to aid in the absorption of the supplement. Timing and dosage of calcium supplements are important. The body can only metabolize about 500 milligrams of calcium at one time; therefore taking a calcium supplement with a dairy rich meal limits the absorption. It is best to take a supplement that is around 500 milligrams either between meal times or with a non-dairy rich meal.

By adding calcium to your diet you’ll help protect your bones and reduce your risk of bone fractures. Some tips for incorporating more calcium in your diet include: substituting milk for soda, using milk in recipes that call for water, adding cheese as a snack or having a fruit smoothie are easy ways to get more calcium into the diet. Remember to bank on calcium. Creating a large savings bank early on will prove lucrative bone benefits later on.





The Importance of Sleep

Animal studies have shown that sleep is necessary for survival. The normal life span of rats is 2-3 years. However, rats deprived of sleep live for only about 3 weeks. They also develop abnormally low body temperatures and sores on their tails and paws. The sores probably develop because of impairment of the rats’ immune systems.

In humans, it has been demonstrated that the metabolic activity of the brain decreases significantly after 24 hours of sustained wakefulness. Sleep deprivation results in a decrease in body temperature, a decrease in immune system function as measured by white blood cell count (the soldiers of the body), and a decrease in the release of growth hormone. Sleep deprivation can also cause increased heart rate variability.

For our nervous systems to work properly, sleep is needed. Sleep deprivation makes a person drowsy and unable to concentrate the next day. It also leads to impairment of memory and physical performance and reduced ability to carry out mathematical calculations. If sleep deprivation continues, hallucinations and mood swings may develop.

Release of growth hormone in children and young adults takes place during deep sleep. Most cells of the body show increased production and reduced breakdown of proteins during deep sleep. Sleep helps humans maintain optimal emotional and social functioning while we are awake by giving rest during sleep to the parts of the brain that control emotions and social interactions.

Because the function of sleep has not been fully determined, the exact number of hours that a person should sleep is unknown. Some persons claim to work optimally with only 3-5 hours of sleep per night, while some admit needing at least 8 hours of sleep per night (or more) to perform effectively. Therefore, sleep deprivation is best defined by group means and in terms of the tasks impaired.
 
In tasks requiring judgment, increasingly risky behaviors emerge as the total sleep duration is limited to 5 hours per night. The high cost of an action is seemingly ignored as the sleep-deprived person focuses on limited benefits. These findings can be explained by the fact that metabolism in the prefrontal and parietal associational areas of the brain decrease in individuals deprived of sleep for 24 hours. These areas of the brain are important for judgment, impulse control, attention, and visual association.
 
Sleep deprivation is a relative concept. Small amounts of sleep loss (for example, 1 hour per night over many nights) produce subtle cognitive impairment, which may go unrecognized. More severe restriction of sleep for a week leads to profound cognitive deficits, which may also go unrecognized by the individual. If you feel drowsy during the day, fall asleep for very short periods of time (5 minutes or so), or regularly fall asleep immediately after lying down, you are probably sleep-deprived.
 
Many studies have made it clear that sleep deprivation is dangerous. With decreased sleep, higher-order cognitive tasks are impaired early and disproportionately. On tasks used for testing coordination, sleep-deprived people perform as poorly as or worse than people who are intoxicated. Total sleep duration of 7 hours per night over 1 week has resulted in decreased speed in tasks of both simple reaction time and more demanding computer-generated mathematical problem solving. Total sleep duration of 5 hours per night over 1 week shows both a decrease in speed and the beginning of accuracy failure.
 
Total sleep duration of 7 hours per night over 1 week leads to impairment of cognitive work requiring simultaneous focus on several tasks. In driving simulations, for example, accidents increase progressively as total sleep duration is decreased to 7, 5, and 3 hours per night over 1 week. Driver fatigue is responsible for an estimated 100,000 motor vehicle crashes and 1500 deaths each year, according to the National Highway Traffic Safety Administration.
 
Since drowsiness occurs just before falling asleep, driving while drowsy often leads to disaster.
 
According to the National Sleep Foundation “If you have trouble keeping your eyes focused, if you can’t stop yawning, or if you can’t remember driving the last few miles, you are probably too drowsy to drive safely.” It is important to know that caffeine and other stimulants cannot overcome the effects of severe sleep deprivation. Therefore, if you find yourself driving in a sleep-deprived state, it is imperative that you find a safe place to stop and catch up on your sleep before continuing safely on your way.





Yoga and Meditation - Technique

The basis for attaining an experience in yoga meditation in to understand the self and the mind. The human mind is the most creative, powerful and wonderful "instrument" we possess. Using this energy called mind we have been able to search the deepest oceans, send humans to the moon and scan the molecular fabric of the building blocks of nature. But have we found our true self? We have become the most educated and civilized society in our history, but are we civil towards each other?

The soul has three main faculties; the mind or consciousness, the intellect and the subconscious.

Thoughts flow from the sub conscious mind to the conscious mind. Feelings and emotions form in accordance with the montage of thoughts flowing in the mind. Therefore our state of mind at any given moment is determined by the thoughts in our consciousness, and also with the feelings that we associate with those thoughts. Since our sub consciousness contains all our previous thoughts and experiences, it is necessary to selectively control the flow of thoughts that emerges from the sub conscious mind.

The intellect is the controller which is used to discriminate so that only positive and benevolent thoughts flow into our mind. With meditation or deep contemplation, the individual is able to strengthen and sharpen the intellect. The end result is a constant state of well being. If we are able to understand the self as the source of energy that creates our feelings, then the following will become our aims.

Become aware of our state of mind and of the thoughts that flows into the mind from our subconscious. Strengthen the intellect so that the individual can discriminate and thereby only allow positive and peaceful thoughts to flow into the mind. Through this process of self development the individual develops more control over the mind.

Relaxation Through Meditation

My preference would be to call meditation relaxation – conscious relaxation, chosen relaxation. These are words that are more universally understood, more comfortable. Constantly working toward the goal of discovering my own ability to reach a state of serenity, I have learned to meditate.

Meditating is actually easier than you might imagine. Most of us have dabbled in meditation by participating in conscious relaxation. Maybe during an exercise class or to manage pain at the dentist or anxiety before a test. We start by paying attention to our breathing. The practical effort to focus completely on our breathing takes our minds away from the "mind clutter" that constantly tries to invade our mind and eliminate feelings that will lead to a time of calm. With repeated effort the goal of clearing your mind – to think of nothing, does occur and the process of meditation takes on its own energy. The result is, and I guarantee this, peace, serenity, calmness, eventually opening yourself to new insights.

Meditating for Life

Too much stress, stress reduction, chill out, let it go, detach – familiar phrases to all of us. Our world is fast, fun and exciting. It is also challenging, trying, demanding and frightening. These two sides of our lives produce stress, emotional reactions, anxiety, worry and anticipation. Our bodies and minds can tolerate only so much of any of these. After a while, each of us reaches a saturation point and the results become uncomfortable at best; for some it may be unbearable, even unendurable.

No magic pill is available to eliminate these feelings. The reality is, as the wise old man said, the answer is inside all of us. To manage these universal concerns we must go inside ourselves. Among the steps we can take is the learning and practicing of meditation.

What to Expect

With time and faith in the commitment to practice frequently, (daily meditating is ideal), during your meditation time you may "leave the moment." A feeling of separation exists where the mind is clear, clean and blank. You will still hear sounds around you, but they will not interfere with your meditation.

Sometimes you may weep -- you may not even be aware of what is making you weep. It is your own emotions having a voice of their own. Sometimes you may feel a smile across your face -- that is contentment showing itself. Sometimes you may fall asleep and awaken truly refreshed.

There is no right or wrong behavior during your meditation. It is your time for you. Everyone deserves this kind of personal attention. This is a self-care activity; loving oneself! Teach it to your children instead of a time-out in their room or corner. Teach it to your friends, family, anyone who will listen. We can share this gift and get back as we give. We are all better because of each person who meditates. The peace and joy felt by those who meditate enters the world for all of us as positive energy. From it the world is a better place. Imagine if we all practiced meditation!

A Super-Healthy Pumpkin Recipe

Ah yes, that wonderful gluten-free squash (or gourd) that many of us love to make into Pumpkin Pie, Pumpkin Rolls, Pumpkin Bread, Pumpkin Custard, and so many other delicious pumpkin-themed treats (not to mention pumpkin soup, and toasted pumpkin seeds). Pictured above is a small pumpkin of the variety usually sold as "pumpkin pie pumpkins" - which measure only between 5 and 6 inches in diameter, and weigh (while intact) about 2 pounds each (or, 1 kilogram). They have a much thinner and more tender skin than the large jack-o-lantern / Halloween carving-type pumpkins, and are very simple to work with and prepare.

Who would have guessed you could also use this incredible gluten-free vegetable for something so healthy and simple as a main-course or vegetable side-dish? And, better yet, a dish that takes nearly zero effort to prepare (certainly very little work compared to those pumpkin desserts and other recipes). The pumpkin is not just for Halloween or Thanksgiving holidays - instead, it can introduce a nice change of culinary scenery to your everyday lunch or dinner.

The Baked-Pumpkin (or Cooked/Microwaved Pumpkin) Recipe
Well, quite simply, this is about as healthy of a gluten-free food you can find. It has an incredibly low glycemic-index (or, another useful blood-sugar-impact analysis method, glycemic load), is full of essential vitamins, protein, and nutrients, plus it delivers a nice dose of your daily fiber requirements - all with a mild taste that is easily accented (as it is in pumpkin pie and other dishes). To top this off, my "recipe" is going to further attempt to positively affect your health by reducing your blood sugar, cholesterol, and triglycerides with cinnamon, and I'll explain that effect too a bit later in this article.


Directions:

• Simply take your pumpkin-pie pumpkin and split it vertically in half (from the stem at the top, to the center point at the bottom.
• Scoop out all the seeds and loose fibers in the middle of each pumpkin half
• In an oven-safe pan or pyrex dish an inch or two deep and large enough to hold the two halves of the pumpkin, place 1/2" of warm tap water.
• Now, invert the pumpkin halves in the water (i.e., center of pumpkin facing down in pan)
• Place in a preheated oven at 400 degrees F.
• Bake for 35-40 minutes - when ready, a fork or knife should easily slide through the pumpkin.
• Remove from oven.
• Carefully (remember, this pumpkin is hot!) use a spoon to scrape the fleshy inside of the pumpkin away from the very thin rind, and place this onto serving plates or into a bowl for serving.
• Suggested topping: upon serving, sprinkle a bit of cinnamon over each portion served, and perhaps a bit of granulated Splenda (or sugar / brown-sugar if you don't mind the calories or don't watch your sugar intake).
  

• only 50 calories per 1/4 Kilogram (half-pound) serving - the entire prepared pumpkin likely won't exceed 150 calories, and it is quite filling
  
• nearly 250% of your RDA of Vitamin-A, much of that as Beta-Carotene
• nearly 3 grams of fiber
• essentially zero sodium
• roughly 20% of RDA of Vitamin-C
• a bit of Omega-3 and Omega-6 fatty acides
• about 8% of your Iron, and 4% of your daily Calcium recommendations
• A super-low glycemic-Load of only 4 (in a range that goes up to 75 or 80)!
  

1. we love the taste of cinnamon and the accent it provides to certain recipes
2. Cinnamon can essentially be a gluten-free "flour" of sorts, as it is a powdered, ground form of the bark of a cinnamon tree with a super-high fiber-to-total-carbohydrates ratio (nearly 80% of the carbs are in the form of fiber), and a 1/4 ounce (about 1 Tablespoon) has 4 grams of dietary fiber.
   
3. and, because scientific-evidence demonstrates Cinnamon's ability to lower fasting blood-glucose levels, triglyceride levels, and cholesterol levels - which is a very nice side-effect for such a versatile and delicious ingredient. *(see NOTES below before going TOO crazy with cinnamon).
   

"At least one case report points to carcinoma formation after the consumption of up to five packs of cinnamon chewing gum a day in a 24-year-old non-smoker"

• Between 18-29% lower fasting glucose levels
• approximately 25% lower cholesterol levels
• approximately 25-30% lower triglyceride levels