Showing posts with label education. Show all posts
Showing posts with label education. Show all posts

Wednesday, April 29, 2009

Tricks of the trade: finding the motivation to exercise

No matter the reason, sometimes you just aren't in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up to the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to seek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren't inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I'm not opposed to an occasional self-bribe either. It goes something like this, "If I workout at least 4 times this week, I'm going to treat myself to a spa pedicure next Friday after work." Just make sure that your rewards are not food-based, and you'll be good to go.

For similar articles about natural health and fitness, click here.

Posted to Ode by Amber O’Neal. Reprinted 4/29/09 from the Sustainlane website: http://www.sustainlane.com/reviews/when-you-just-don%27t-feel-like-working-out/D4432QHN7TYBC8QUMAV2PVQPV9JZ

Friday, April 24, 2009

Make aromatherapy herbal body care and culinary oils

Natural health tips and recipes for making your own aromatherapeutic, healing body care and culinary oils.*

BY: Dorene Petersen, ACHS President

Plants provide us with a rich array of therapeutic ingredients known as active constituents. Many aromatic plants are packed with specialized cells containing essential oils, as well as other constituents that provide healing qualities. Usually these aromatic materials are distilled, which releases the essential oil from the specialized cells.

Distilling essential oils requires specialized equipment. For this reason, most people are not able to distill their own essential oils at home. However, infused oils are a good alternative. Though less concentrated than essential oils, infused oils require much less botanical material than distillation and are well suited for making massage oils, as well as culinary and bath oils.

To make infused oils for personal use at home, you need very little equipment. To prepare an infused oil, you heat a base oil with your botanical material (or herb) over hot water. It is important to pick the best base oil for your infusion, because many base oils have active constituents that can enhance the therapeutic benefits of the infusion you are making.

Base oils, also called fixed oils, are made primarily from the seeds or fruits of plants. Unlike essential oils, however, base oils are non-volatile. (Essential oils are called “volatile” because they readily vaporize when heated at a low temperature; base oils — like almond or avocado oil — do not.)

When making infused oils for personal use, cold-pressed, organic base oils are preferable, because they retain more of their natural elements than heat-extracted oils. Heat destroys antioxidants, which are naturally occurring in oils, and which help prevent the oils from spoiling when they come in contact with air. By contrast, cold-pressed oils already contain vitamin E, a naturally occurring antioxidant that prevents spoiling.

Base oils include:

  • For massage infusions, almond Prunus amygdalus var. dulcis, aloe vera Aloe barbadensis, and camellia Camellia japonica oils work well.
  • For bath infusions, apricot Prunus persica, grapeseed Vitis vinifera, and wheat germ Triticum aestivum oils work well.
  • When making culinary infusions, however, olive Olea europaea, peanut Arachis hypogaea, and sesame Sesamum indicum oils are good base oils. (People with food allergies to nuts should avoid contact with peanut oil.)

* The article below originally appeared on the website BlogCritics.org.

Thursday, April 16, 2009

ACHS widgets stream up-to-date holistic health news to your site


Automatically download the latest in holistic health news and events with ACHS widgets--otherwise known as blidgets. We'll take care of the updates. To keep your readers coming back for me, all you have to do is add an ACHS widget to your blog, homepage, Facebook or MySpace page.

For the latest in holistic health news, events, recipes, health tips, articles to watch for, and research developments, download ACHS widgets onto your home page. CLICK HERE to install ACHS widgets:

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Monday, March 23, 2009

Obamas to Plant Vegetable Garden at White House

WASHINGTON—Michelle Obama will begin digging up a patch of the South Lawn on Friday to plant a vegetable garden, the first at the White House since Eleanor Roosevelt’s victory garden in World War II. There will be no beets— the president does not like them—but arugula will make the cut.

While the organic garden will provide food for the first family’s meals and formal dinners, its most important role, Mrs. Obama said, will be to educate children about healthful, locally grown fruit and vegetables at a time when obesity and diabetes have become a national concern.

“My hope,” the first lady said in an interview in her East Wing office, “is that through children, they will begin to educate their families and that will, in turn, begin to educate our communities.”

Twenty-three fifth graders from Bancroft Elementary School in Washington will help her dig up the soil for the 1,100-square-foot plot, in a spot visible to passers-by on E Street. (It is just below the Obama girls’ swing set.)

Students from the school, which has had a garden since 2001, will also help plant, harvest and cook the vegetables, berries and herbs. Virtually the entire Obama family, including the president, will pull weeds, “whether they like it or not,” Mrs. Obama said with a laugh. “Now Grandma, my mom, I don’t know.” Her mother, she said, will probably sit back and say: “Isn’t that lovely. You missed a spot.”

Whether there would be a White House garden had become more than a matter of landscaping. The question had taken on political and environmental symbolism, with the Obamas lobbied for months by advocates who believe that growing more food locally, and organically, can lead to more healthful eating and reduce reliance on huge industrial farms that use more oil for transportation and chemicals for fertilizer.

Then, too, promoting healthful eating has become an important part of Mrs. Obama’s own agenda.

The first lady, who said that she had never had a vegetable garden, recalled that the idea for this one came from her experiences as a working mother trying to feed her daughters, Malia and Sasha, a good diet. Eating out three times a week, ordering a pizza, having a sandwich for dinner all took their toll in added weight on the girls, whose pediatrician told Mrs. Obama that she needed to be thinking about nutrition.

“He raised a flag for us,” she said, and within months the girls had lost weight.

Dan Barber, an owner of Blue Hill at Stone Barns, an organic restaurant in Pocantico Hills, N.Y., that grows many of its own ingredients, said: “The power of Michelle Obama and the garden can create a very powerful message about eating healthy and more delicious food. I don’t think it’s a stretch to say it could translate into real change.”

While the Clintons grew some vegetables in pots on the White House roof, the Obamas’ garden will far transcend that, with 55 varieties of vegetables—from a wish list of the kitchen staff— grown from organic seedlings started at the Executive Mansion’s greenhouses.

The Obamas will feed their love of Mexican food with cilantro, tomatillos and hot peppers. Lettuces will include red romaine, green oak leaf, butterhead, red leaf and galactic. There will be spinach, chard, collards and black kale. For desserts, there will be a patch of berries. And herbs will include some more unusual varieties, like anise hyssop and Thai basil. A White House carpenter, Charlie Brandts, who is a beekeeper, will tend two hives for honey.

The total cost of seeds, mulch and so forth is $200, said Sam Kass, an assistant White House chef, who prepared healthful meals for the Obama family in Chicago and is an advocate of local food. Mr. Kass will oversee the garden.

The plots will be in raised beds fertilized with White House compost, crab meal from the Chesapeake Bay, lime and green sand. Ladybugs and praying mantises will help control harmful bugs.

Cristeta Comerford, the White House’s executive chef, said she was eager to plan menus around the garden, and Bill Yosses, the pastry chef, said he was looking forward to berry season.

The White House grounds crew and the kitchen staff will do most of the work, but other White House staff members have volunteered.

So have the fifth graders from Bancroft. “There’s nothing really cooler,” Mrs. Obama said, “than coming to the White House and harvesting some of the vegetables and being in the kitchen with Cris and Sam and Bill, and cutting and cooking and actually experiencing the joys of your work.”

For children, she said, food is all about taste, and fresh and local food tastes better.

“A real delicious heirloom tomato is one of the sweetest things that you’ll ever eat,” she said. “And my children know the difference, and that’s how I’ve been able to get them to try different things.

“I wanted to be able to bring what I learned to a broader base of people. And what better way to do it than to plant a vegetable garden in the South Lawn of the White House?”

For urban dwellers who have no backyards, the country’s one million community gardens can also play an important role, Mrs. Obama said.

But the first lady emphasized that she did not want people to feel guilty if they did not have the time for a garden: there are still many changes they can make.

“You can begin in your own cupboard,” she said, “by eliminating processed food, trying to cook a meal a little more often, trying to incorporate more fruits and vegetables.”

Click here to read the original article.

© New York Times March 18, 2009 By: Marian Burros

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