Sandra’s Snippets

 

Diet Check Up-Food as Medicine

Health Magazine July/August 2019 by Rachel Lustgarten, Nutritionist

Incorporate these foods into your diet to quell inflammation.

1. Berries-high in antioxidants, which neutralize cell-harming free radicals. But because they have a lower glycemic index than many other fruits, they won’t cause a blood sugar spike which contributes to inflammation.
2. Leafy Greens-kale and spinach have vitamins K and E, which have been associated with reduced inflammation and may be protective against heart disease and arthritis.
3. Salmon and other oily fish-tuna, sardines and mackerel contain anti-inflammatory omega-3 fatty acids.
4. Extra virgin olive oil-a plant-based source of omega-3s and can be a good alternative to pro-inflammatory saturated fats, like butter. A compound in olive oil, oleocanthal, has been called a “natural ibuprofen” because it mimics the drug’s anti-inflammatory actions in lab studies.
5. Garlic-helps maintain healthy gut microorganisms which researchers say staves off age-related memory issues. Those memory boosting compounds work when eaten raw. Or crush it and let stand 10 minutes before cooking.
6. Whole Grains-oats, bulgur, and popcorn are good sources of fiber and studies show that people who eat more fiber have lower levels of CRP, a key indicator of inflammation, in their blood.

Mighty Nest for Small Steps in a Big World

I have been loving my monthly surprises from Mighty Nest to help fight the overuse of disposable household items and be a little bit greener. This month I received some reusable cloths that are textured for scrubbing and can replace some of the uses of paper towels. Last month I received some mesh bags for produce at grocery stores. I love using them. Anything I can do to reduce my use of plastic makes me feel good. A small effort multiplied by large numbers becomes a huge difference. Check them out at mightynest.com.

Pose of the Month

(Cow Face Pose Gomukhasana)

Yoga Journal by Richard Freeman and Mary Taylor

For this pose we can be standing or sitting or even in warrior I. The benefits bring awareness to patterns of breath and facilitates subtle movement in your shoulders, arms, hips, and legs. It encourages toning and awareness from the palate to the pelvic floor and fosters internal reflection.

1. I will discuss this pose starting in a kneeling position. Cross your right leg over your left just above your left knee. Place the top of your right foot on the floor alongside your left ankle. Exhale and sit back onto your heels, keeping thighs and feet together. Bring your focus to the low belly and pelvic floor, observing the movement of the breath.
2. Gaze gently at your knees as you place your right hand on your right knee, and your right hand on your right knee, and your left hand on top of the right. Bring the chin toward the sternum, inhale to sit tall and straight.
3. Release your jaw, tongue, and palate and breathe smoothly, allowing your heart to float, collarbones to broaden, and coccyx (tailbone) to drop as your low back ribs spread on the wave of the breath. Hold this form for at least 10 rounds of breath.
4. Inhaling, lift your head and gradually lift it back to extend the lower neck. Rotate your left shoulder forward as you reach up with your right arm. Bend your right elbow, drop your right arm down your back, and clasp your hands together behind your back. You can use a belt or strap to assist.
5. Now, roll the top of the left shoulder back. Point your right elbow at the ceiling and your left elbow toward the floor, and gently pull your arms in opposite directions. Drop your sitting bones toward the floor and gently pull your arms in opposite directions. Drop your sitting bones toward the floor and softly squeeze your legs together to create a sense that your upper body is floating above the foundation of your legs. Breathe smoothly, softening the tongue and jaw while listening to the sound of the breath. Hold the posture for at least 5 breaths.
6. Release the pose on an inhale. Switch the cross of your legs and repeat on other side.

Opposites in Action

Yoga is a continuous dialogue between complementary patters of form, movement, ad awareness strung together on the thread of the breath. Inhaling deeply and smoothly, we feel a rising, spreading pattern in the core of the body, which stimulates the senses. On the exhale, there’s a contracting downward pattern that creates stability and grounding. Inhaling and exhaling are two phases of the same wave. Movements become balanced around the central channel when we keep the best internal qualities of the inhalation as we exhale, the best internal qualities of the exhalation as we inhale. The kind of deep, contemplative breathing makes asanas unfold into radiant awareness.

Fall for Cheddar & Jalapeno Biscuits

Recipe by Kelsey Barnard Clark, Top Chef winner

3 cups all-purpose flour, plus more for work surface

1 1/2 Tbsp. baking powder

1 12 tsp. granulated sugar

1 ½ tsp kosher salt

¾ cup (6 oz) cold unsalted butter, cut into cubes

1 ½ cups whole buttermilk

6 oz. aged white cheddar cheese, shredded (about 1 ½ cups)

2 medium jalapeno chiles, seeded and finely chopped

1 large egg, lightly beaten

1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper. Whisk together flour, baking powder, sugar and salt in a large bowl. Scatter butter over flour mixture, and using your fingers, pinch the butter into the flour until it resembles coarse crumbs, with some of the butter the size of small peas. Gently stir in buttermilk, cheese and jalapenos just until a shaggy dough forms.
2. Turn dough out onto a lightly floured surface; knead gently and fold just until dough comes together. Pat dough out to ¾-inch thickness. Cut into rounds using a 3-inch rounds 2 inches apart on prepared baking sheet.
3. Brush dough evenly with egg. Bake until biscuits are golden brown, 10 to 12 minutes. Makes 10

A Plug for Electric Vehicles

I just heard the governor say that we have about 636,000 electric cars in California. Gas powered vehicles account for 40% of greenhouse gases in our state. It is a lofty goal to have 5 million electric vehicles in a few years. I feel a bit on the leading edge of technology with my electric car. I have been driving my Tesla Model 3 for about a year and I love it. The car is clean, quiet and super powerful. I even get to drive in the carpool lane by myself. I encourage all of you to consider an electric vehicle for your next car purchase.

 

 

A Yogi philosophy is to due no harm. It is something to consider in our daily lives. I am trying to do my part everyday by being more mindful of the natural resources I use), the amount of garbage I throw away (especially plastic). An increased respect for preserving the Earth, and all breathing things that inhabit it are key to our future. Let’s straighten up and fly right.

 

 

 

 

 

 

 

Life is not about waiting for the storm to pass. It’s about learning how to dance in the rain.

 Michael Parkes, artist