Marilu Henner's Blog, page 161

Time's a-wastin'

Become aware of the things you do in your day that waste time. Recreation and relaxation don't count – those can be emotionally and physically therapeutic, so build those into your day. But we all engage in activities that serve no purpose (many of them include our phones, computers, televisions, and couches).

Identify those time killers and replace them with more productive activities. If you're confused about whether Angry Birds or Facebook is relaxing or wasteful for you, set a timer for 10 minutes when you start, so you don't get sucked in. When the timer goes off, do something productive. (And next time, choose a book you've wanted to read, or take a bath, or take time out to meditate or pray when you need to relax.)

 

Remember the fallen

 

In Flanders fields the poppies blow

Between the crosses, row on row,

That mark our place; and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the Dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved, and were loved, and now we lie

In Flanders fields.

Take up our quarrel with the foe:

To you from failing hands we throw

The torch; be yours to hold it high.

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders fields.

~ Canadian physician and Lieutenant Colonel John McCrae on 3 May 1915 (World War I) after he witnessed the death of his friend, Lieutenant Alexis Helmer, 22 years old, the day before.

 

We cherish too, the Poppy red

That grows on fields where valor led,

It seems to signal to the skies

That blood of heroes never dies.

~ US Professor Moina Michael in 1915, inspired by the poem "In Flanders Field"

 

Spirit Sunday * 10 ways to love

10 ways to love

Listen.

Speak.

Give.

Pray.

Answer.

Share.

Enjoy.

Trust.

Forgive.

Promise.

 

It's a laaaaazy Saturday

It's been raining for what seems like ever, hasn't it? It's making us feel lazy on this particular day. Here's a song for being lazy – not that we advocate it as a regular habit. Enjoy the humor, then get going and do something – anything – to get your day started.

 

//www.marilu.com/wp-content/uploads/2011/05/05 - The Lazy Song.mp3

 

Oh, and since we've mentioned rain – you can text REDCROSS to 90999 and $10 will be added to your phone bill and donated to the Red Cross for disaster relief efforts throughout the USA. If you want to target your giving . (We're glad to report that member Dana and her family in Joplin are all fine.) Consider making a monthly donation to your local Red Cross chapter, too. Or donate blood. Or become a disaster volunteer.

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How about a movie?

 

FORKS OVER KNIVES examines the profound claim that most, if not all, of the so-called "diseases of affluence" that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. (Hey, we know those guys! They've written some of our favorite books – The China Study by Dr. Campbell and Prevent and Reverse Heart Disease by Dr. Esselstyn.)

The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced "nature's perfect food"; to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.

The idea of food as medicine is put to the test. Throughout the film, cameras follow "reality patients" who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments—while the challenges and triumphs of their journeys are revealed.

Check here for theaters showing Forks Over Knives in the USA.

Check here for theaters showing Forks Over Knives in Canada.

Read more.

Fitness Friday * Why do you exercise?

Once in awhile it's good to take a minute (or 5) to think about why we do what we do – so why do you exercise? (And if you don't, why do you wish you did?)

Do you like the challenge of doing something physical?

Do you want to be stronger?

Do you want to lose weight?

Do you want to reshape your body – become leaner and more muscular?

Do you do it because you know it's good for you?

Do you like the socialization – exercising with friends?

Do you like the alone time – away from other responsibilities in your life?

Do you do it because your doctor said to do it for your health?

Do you do it because you love yourself enough to do it?

And if you don't exercise – do you love yourself enough to start?

 

Can you get too much calcium? Yes.

Since bones tend to deteriorate with age, it makes sense to take in more calcium as we get older, to help lower the risk of fractures in our hips and limbs. But how much additional calcium is enough? And is there such as thing as too much?

Yes, says Eva Warensjo, a researcher at Uppsala University in Sweden, who reports this week in the British Medical Journal that excessive calcium may actually cause, rather than prevent fractures….

The data suggest that current U.S. recommendations for calcium intake — at least 1,200 mg daily for women over age 50 to prevent fractures — may be too high. The guidelines represent the best available data linking calcium to bone health and reduced fracture risk, particularly in postmenopausal women, who are less able to build enough bone to keep up with skeletal deterioration. But scientists have been debating how valid this advice may be, since baseline levels of calcium at menopause tend to vary widely depending on women's ethnic backgrounds, socioeconomic status and lifestyle.

~ Study: U.S. Calcium Guidelines May Be Too High, Time.com

 

The article clarifies that women have different needs for calcium based on their diet and exercise habits, as well as their personal physiology, but that the recommended amount of calcium in the US is probably too high for most women, and it may be lowered to 700-800 mg daily.

Consult with your health care professional before changing your supplements. And… (because we are who we are) (1) EAT MORE LEAFY GREENS, (2) DO WEIGHT-BEARING EXERCISE (like walking), and (3) QUIT SMOKING. Those things are in your control and can help improve your bone health.

 

Featured recipe from Marilu's table * Cornmeal flapjacks

We like simple breakfast foods most of the time – smoothies, bowls of fresh fruit, scrambled tofu or scrambled eggs, oatmeal – things like that. But on holiday weekends? We like something a little more complicated and a lot more fun. These flapjacks (pancakes) fit the bill.

The pancakes are fluffy and light, they're fun to make with your kids, and they taste better than what you'll find at the local diner. Serve with pure maple syrup, or top with macerated berries (Smush fresh berries with a little bit of sucanat – it's easiest if you use a fork – and let them sit while you prepare the flapjacks. They'll make their own sauce as they sit there.).

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CORN MEAL FLAP JACKS

Green * Serves 4

1 cup unbleached white flour

1/2 cup cornmeal

3 Tablespoons Sucanat®

2 teaspoons baking powder

1 teaspoon baking soda

1/8 teaspoon salt

1/2 cup soy milk (or other non-dairy milk)

1-1/4 cups plain soy yogurt

2 large eggs (or equivalent En-Er-G egg replacer)

4 Tablespoons soy margarine, melted

warm maple syrup

Whisk together flour, cornmeal, Sucanat, baking powder, baking soda, and salt in a large bowl.. Stir together soy milk, soy yogurt and eggs with a fork in another bowl and stir into flour mixture with melted soy margarine just until incorporated.

Heat a lightly greased large nonstick skillet over moderately low heat until hot. Pour 1/4-cup measures of batter into skillet in batches, forming 3-1/2 inch cakes, and cook about 3 minutes, or until undersides are golden. Turn and cook 1 minute more, or until golden.

Transfer to a baking sheet and keep warm in a 250F oven while cooking remaining cakes.

Serve flapjacks with warm maple syrup or macerated fresh berries.

 

I get it now

In honor of mothers and grandmothers, on my mother's birthday.

Take a moment to remember your mom, and thank her for everything – in word or prayer or thought or letter.

 

//www.marilu.com/wp-content/uploads/2011/05/11 Track 11.mp3

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Reduce those pesticides from your produce

If you buy conventional (non-organic) produce, thoroughly wash it under cold running water, then scrub potatoes, peel carrots, stem strawberries, and so on. Washing reduces the amount of pesticide residue on produce by half, according to one study, and where residue remained, levels declined significantly after washing.

You don't need a special product to wash your produce. Running water is good. If you're concerned about not getting into the leaves, fill a sink with cold water, add a splash of distilled vinegar, and soak the produce for 5 minutes. Then rinse and spin greens dry, or pat dry with towels.

Peel any produce with a waxy finish that you can't otherwise remove. Things like parsnips and (regular) cucumbers are almost always coated with wax.

The following lists are provided from the USDA and Environmental Working Group.

HIGHEST PESTICIDE RESIDUE * Apples, Bell & hot peppers, Carrots, Celery, Cherries, Grapes (imported), Green Beans, Nectarines, Peaches, Pears, Potatoes, Red Raspberries, Spinach, Strawberries

MODERATE PESTICIDE RESIDUE * Apricots, Blueberries, Cantaloupe, Collard Greens, Cucumbers, Grapes (domestic), Honeydew Melons, Kale, Lettuce, Mushrooms, Oranges, Sweet Potatoes, Tomatoes, Turnip Greens, Winter Squash

LEAST PESTICIDE RESIDUE * Apple Juice, Asparagus, Avocados, Bananas, Broccoli, Cabbage, Cauliflower, Kiwi, Mangoes, Onions, Orange Juice, Papayas, Pineapple, Plums, Sweet Corn, Sweet Peas, Tangerines, Watermelon