Merry Christmas!

Merry Christmas from Center Your Health!!!!!

Enjoy all the yummy holiday cookies!

For the Love of Scarves

As many of you already know, I have a serious love for scarves. My coat closet will not close because of the piles of scarves hanging from the door. I have them draped over doorknobs, over my windows, around chairs, and have a few stashed in the backseat of my car. I wear scarves all year round and even sleep with them at night (during the winter). When I'm clothes shopping, I almost always pick up at least one new colorful scarf. When I was in India, I easily bought a good 10 scarves to bring home, they were SO cheap and SO gorgeous! Keeping my neck warm keeps the rest of my body warm, and it also adds flare, color and style to any outfit I'm rockin'! So, for those of you who share the same love for scarves, below are a bunch of fun ways you can tie your scarves. =)

NJ Life Health and Beauty Magazine Publication on Laughter Yoga

Over the summer I was interviewed by the New Jersey Life Health & Beauty Magazine on Laughter Yoga (Hasya Yoga) and it's finally published in their holiday 2010 issue! Click on the image to the right to read the article, however, disregard that first sentence about "my studio"...HA! Although I don't teach Laughter Yoga classes (but am a Certified Laughter Yoga Teacher), I do feel very strongly towards it and its many health benefits. I encourage you to google a Laughter Yoga class near you and give it a try. They are a blast!!

About Laughter Yoga (By: Sebastien Gendry, who certified me!)

Laughter Yoga is a deceptively simple, yet very powerful and potentially life-changing, form of exercise that anybody can do — anytime, anywhere. Its core premise is that your body can and knows how to laugh, regardless of what your mind has to say; Laughter Yoga is a body-mind approach to laughter, not something mind-body. The distinction is very important. Here you do not need to have a sense of humor, know jokes, or even be happy. Laughter Yoga invites you to fake it until it becomes real.

Laughter Yoga is non-political, non-religious, non-racial, non-threatening, and non-competitive. It comes with no strings attached. There are no jokes or comedy, and there is no judging. Because there is no mind, there is also no ego, and no room for conflict or power struggle. Laughter is a universal language that transcends all barriers: language, age, gender, race, and social background. It improves interpersonal relationships and enhances communication. It interrupts the power struggle and breaks down the instinctive barriers between people.

At a deeper level it proves that pain can be overcome and also that we can all live in peace together. It is now indisputable that laughter plays a role in healing, staying healthy, controlling stress reactions, and maintaining emotional balance. Laughter has been rediscovered as a powerful tool in the battle against many mental and physical diseases.

Laughter Yoga also teaches you emotional resilience: how to make happiness a choice and not a consequence, and how to respond positively even in the face of adversity.

Should you laugh every day? Only if you want to feel good.

Click here for some example Laughter Yoga exercises to help get an idea of what it's like. It's very silly, but SO much fun! Poke around that site for videos of exercises to try. =)

Best Albums of 2010

Throughout this past year, I've been logging in and jotting down a sentence or two each time a new album comes out that is worth mentioning. Here is my list below, along with many others that I totally enjoyed along the way.

Arcade Fire - The Suburbs

Best album of the year. Period.

Sufjan Stevens - All Delighted People EP

I wrote a blog post on how beautifully amazing this EP is. I'm not gonna lie, I'm not too into Age of Adz. It's good, but too electronic for me. I totally dig electronic, but this was a little to over the top.

Local Natives – Gorilla Manor

This album is totally ridiculous from beginning to end. The sounds of drums have never excited me the way they do in this album. It may just make my list of one of my favorite albums ever.

Beach House – Teen Dream

I went to see the National at Prospect Park this past summer and as I was walking towards the park I heard Used to Be playing. I skipped along to it thinking they were just playing the album but it turns out they were opening and my girlfriend never told me! Best surprise EVER!

Broken Social Scene - Forgiveness Rock Record

I was definitely hesitant of how this album would be since their last were so right on and complex, but they blew me away. I was lucky to catch a show this past Spring around my birthday in NYC. Amazing watching so many of them live on stage together!

Yeasayer – Oddblood

I still think I love their first album more, but Oddblood was definitely amazing. I missed their show this past Spring because I had stupid strep throat, boo!!! Sleigh Bells opened for them and I heard they blew so it made me feel a little bit better about missing the show.

The Black Keys - Brothers

When I hear the Black Keys I think: Raw. SEXY. Blues. Garage-rock & roll. This is their best album yet, hands down.

Gonjasufi - A Sufi And A Killer

A yogi with a raspy voice, hip hop beats with a psychedelic-rock twist. Yes please. The Caliph's Tea Party (his latest album, released 7 months after this one), is much more haunting and trance-like...I dig it.

The National - High Violet

This album is brilliant.

Bonnie 'Prince' Billy - The Wonder Show of the World

My friend, Colin, one of my few musically inspiring friends (you know who you are) that I constantly exchange albums with, introduced me to Bonnie 'Prince' Billy this past year. It was love at first listen and luckily enough, he came out with a brand new one to enjoy this year. I love the song, With Cornstalks or Among Them!!

Wolf People - Tidings

This album is totally unrefined, but that's what I love so much about it. Along with its British rock sound, it's so reminiscent of early Floyd that it makes me turn on The Piper at the Gates of Dawn after listening.

Deerhunter - Halcyon Digest

I love Bradford Cox and anything musically that he is affiliated with! Did you know his blog offers albums of the music that Atlas Sound creates on the side for free?! Just another reason to love him more.

Tama Impala - Innerspeaker

This album will forever remind me of the Summer of 2010 and my drives to and from Asbury Park. Sun, ocean, sandy feet, boardwalk, paying parking meters, rompers, beach bars, sun-kissed skin…all that beachy-summer stuff.

Junip - Fields (and Rope & Summit EP)

Dear Jose Gonzalez, how I love thee. Your soft voice and lovely guitar strumming continually captivates my heart. Junip's new album does just this along with your Rope & Summit EP. Please don't stop.

Govindas & Radha - Light Inside You: Kirtan Vibrations

Let's not forget, I am a yogi so I totally get down with kirtan…like, at some point of each and everyday. I chant during my long commutes, while I clean my house, as I cook, work, etc. I've been anxiously awaiting Govindas & Radha's new album since their last one. This one has quite a few solid tunes on there to chant along too, yay!!

If i had all the time in the world I would write a bit about each below because there are definitely some gems, but life gets in the way. You know how it goes!

Some of my other favorites this past year:

The Morning Benders - Big Echo

Wild Nothings - Gemini

The Drums - The Drums

Band of Horses - Infinate Arms

LCD Soundsystem - You Wanted A Hit

Erykah Badu - New Amerykah Part 2: The Return of the Ankh

Los Campesinos - Romance is Boring

Sean Carey - All We Grow

Department of Eagles - Archive 2003-2006

She & Him - Volume II

Natacha Atlas - Mounqaliba

Caribou - Swim

Philip Selway - Familial

Vampire Weekend – Contra

Broken Bells - Broken Bells

The Radio Dept. - Clinging to a Scheme

DId I miss any? What were some of your favorite new albums this year? Please do share below!!

Sweet Potatoes vs. Yams

My clients are always asking me what the difference between a sweet potato and a yam are. Here is a quick explanation below with a delicious recipe to try!

In the United States, the term "yam" is usually mistakenly used to label orange-fleshed sweet potatoes. Yams—thick, white tubers with little flavor—are actually not related to sweet potatoes at all. Sweet potatoes originated in South America and come in dozens of varieties; the orange-fleshed ones in question are only eaten in the United States. Yams, on the other hand, are rarely available in the United States, though they are popular in South and Central America, the West Indies, many Pacific islands, and parts of Asia and Africa. Orange-fleshed sweet potatoes have a rich, sweet flavor; yams are particularly bland, starchy vegetables that are best used as a background for more flavorful accompaniments. Sweet potatoes typically have a smooth skin, while the skin of yams is rough and somewhat shaggy.

In the supermarket, you will generally see what is technically a sweet potato labeled as a yam. You are unlikely to find a true yam at your average supermarket, although they are slowly making their way to some, so if you are shopping for sweet potatoes, you should be safe putting a "yam" in your cart. When recipes call for yams as substitutes, most are referring to red-skinned, orange-fleshed sweet potatoes that have been labeled as yams—not the white-fleshed, bland tuber.

Difference in Health Benefits:

Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene , having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.

Wild Mexican "yams" which are related to the sweet potato, seem to have anti-weight-gain, anti-cancer, and anti-aging properties. True yams do not contain as much Vitamin A and C as sweet potatoes.

Information above adapted from: http://www.bonappetit.com

One of my favorite cookbooks, Clean Food, is by a fellow IIN grad, Terry Walter. Her recipes are simple, healthy, quick and totally delicious. Try satisfying your sweet and salty cravings with this healthy take on French fries.

Spiced Sweet Potato Fries

Serves 6

Ingredients:

3-4 sweet potatoes or yams

1 tablespoon extra virgin olive oil

Tablespoon balsamic vinegar

1 tablespoon maple syrup

2 teaspoons cinnamon

Coarse sea salt

Directions: Preheat oven to 400 degrees. Wash potatoes and remove blemish spots and dried ends. Slice into sticks and place in large bowl. Drizzle on remaining ingredients and toss to distribute evenly. Spread coated potatoes in single layer on cookie sheet and bake 10 minutes. Remove from oven, flip slices and bake another 10-20 minutes or until tender and browned (cooking time will vary depending on thickness of potato slices). Serve hot & enjoy!

CYH's Song of the Moment: Roses & Cigarettes by Ray Lamontagne

I've been wide awake since 4:30am this morning. It was pitch black when I left my place and there were wispy light flurries throughout my drive to NY. It was a Ray Lamontagne morning. This song was an extra on his 2nd to last album, Gossip in the Grain. I adore his song-writing and but for some reason these particular words in this song just get to me, especially this morning.

Ray LaMontagne: Roses And Cigarettes

Plastered in your newspaper palace

Dishes and the backdoor slams

The dogs on the floor

They don't roam anymore

And the rivers gone deaf at the dam

The dust falls like rain on your doorsteps

Chokes you when you lift your rake

A wine so sweet is the taste of your mouth

But your love aint the kind you can keep

Oh roses and cigarettes

Pillow case that remembers you

the scent of you still lingers on my fingertips

Till I think I might go insane

When will I see you again

Seen how you look at the stranger

I see how you waite when he's gone

If I told you I thought that there was a sin in your heart

Could you honestly tell me I'm wrong

Oh roses and cigarettes

Pillowcase that remembers you

the scent of you still lingers on my fingertips

Till I think I might go insane

When will I see you again

He tells you that he needs you, he's a liar

He tells you he's a hero, he's a fool

He tells you he'll stay till the lords breaking day

Then babe he ain't nothing but cruel

Oh roses and cigarettes

Pillowcase that remembers you

the scent of you still lingers on my fingertips

Till I think I might go insane

When will I see you again

CYH's Song of the Moment: Jon Hopkin's Vessel

i love art, dance & music!!!!

I Heart Clementines

Clementines are my favorite fruits this time of the year!!! They're effortless to peel, usually seedless and so juicy and delicious! I like playing a game with myself and seeing if I could peel it without tearing the peel to shreds. It's hard but most of the time I can get it and it looks all pretty and flowery. Here is one that I opened today. :) The best part is the fresh citrus smell they leave on your hands...i love clementines!

Health Benefits
Clementines are a sweet citrus fruit available throughout the wintertime, mid-November through March. They are packed with fiber, vitamin C, folate, and potassium. They are also very rich in antioxidants such as beta-carotene as well as ascorbic acid, nutrients which when consumed on a daily basis reduces age-related vision loss. Yay!

History & Fun Fact
The history of the clementine is unclear in many ways. Some believe it was an Algerian monk that first discovered the natural hybrid fruit. (Clementines are a hybrid between a sweet orange and a Chinese mandarin.) Others believe that the clementine originated in China much earlier. Either way, in 1909, the fruit came to the USA, and is now enjoyed as a winter favorite by Americans everywhere. The majority of clementines are imported from Spain, Morocco and North Africa. Although its always better to eat locally grown produce, we can make an acceptation for these! Clementine Jane, (pictured on left) is also my best gal pal's doggie. She is the sweetest girlfriend in Manhattan and each time she see's her Auntie Lauren she starts yelping and screaming with excitement!

Selection & Storage Tips
Clementines should be bright orange and slightly glossy. Purchase those that are firm, yet give a slight indentation when you squeeze them. Make sure they have no blemishes, and especially no shriveled skin. They can be stored up to a week in a bowl at room temperature. They will last two weeks in the refrigerator. Clementines make a great snack anytime, and are also a nice addition to salads, both fruit salads and green, leafy salads. The juice of clementines can be added to salad dressings for a sweet, refreshing tang! However you prefer your clementines, enjoy them all through the winter while they are at their best. Go buy some!

Bragg's Sprinkle

Bragg's has done it again! Not only is there Liquid Aminos a staple ingredient for my foods in my diet, along with their Raw Apple Cider Vinegar with its endless health benefits, but now this lovely jar or seasonings, Sprinkle, will be too! This delicious blend of seasonings has been getting SO much use in my kitchen. Just yesterday I baked up some mochi then tossed it in Bragg's Liquid Aminos with a few dashes of this seasoning...SO good! Then I was blending up some hummus and instead of using my usual seasonings I tried this and it gave it an excellent new flavor!

I'm super psyched about it. It's a MUST have!

INGREDIENTS: rosemary*, onion*, garlic*, thyme*, red bell pepper*, carrot*, tomato*, black pepper*, basil*, Bragg Organic Extra Virgin Olive Oil*, parsley*, tarragon*, lemon peel*, orange peel*, Bragg Organic Apple Cider Vinegar*, celery seed*, dill seed*, oregano*, savory*, sage*, ginger*, coriander*, bay leaf*, turmeric*. * organic ingredients

Breast Cancer: Risk Factors Rarely Mentioned

Annemarie Colbin was one of my favorite guest speakers while attending the Institute for Integrative Nutrition. This information was in her e-newsletter last month (October) for cancer awareness month and I thought it was worth sharing.

Breast Cancer: Risk Factors Rarely Mentioned

By Annemarie Colbin, Ph.D.

We have been told that women have a 1-in-8 lifetime risk of getting breast cancer. To the statistically naive, that appears to mean that one in eight women will be stricken at some point in her life. Scary? Well, it's not that simple. Here is a more accurate description of the statistical chances of contracting breast cancer according to ages:

WOMAN'S BREAST CANCER STATISTICS:

At age 20: 1 in 2500

At age 30: 1 in 233

At age 40: 1 in 63

At age 50: 1 in 41

At age 60: 1 in 28

At age 70: 1 in 24

At age 80: 1 in 16

At age 90: 1 in 8

Looks quite different, doesn't it? The risk increases with age, and 1-in-8 figure applies only if you live to be 95. That gives us some time. As Mark Twain once said, "there are lies, damn lies, and statistics."

Let's now look at the variables that affect breast health, and I'm going to focus on some of the lesser discussed ones:

Number of children. Having children is protective against breast cancer; in fact, the more children, the higher the protection. One study found that women who have seven or more children had a 47% less chance of developing the disease than women who'd had only one child. This probably has to do with the fact that with more children a woman has less menstrual periods, thus less up- and-down estrogen fluctuations.

Breast-feeding. The function of a woman's breasts is to secrete milk for her newborn, especially if she has actually been pregnant. Pregnancy initiates changes in the breasts, preparing them for lactation. If that process is interrupted or not allowed to proceed, through miscarriage or by bottle-feeding, the body has to deal with the aftermath. Plugged milk ducts can result in lumps; while these would start off generally benign, over time, with other risk factors, they could become cancerous. In fact, all breast cancers arise in the milk ducts. Short breast-feeding has not shown any protective effect; what counts is the accumulated time of breast-feeding during the whole of a woman's life. In the study mentioned, women with a lifetime total of 25 or more months of breast-feeding had a 33% lower risk for contracting breast cancer as compared to women with natural children who had never breast-fed. I will assume that suppressing lactation with drugs can also have serious adverse effects on the breast.

Environmental causes. There are a number of external factors that may affect a woman's hormonal health. The main ones are pesticides, particularly organochlorides, and living near nuclear reactors. Many petroleum-based pesticides imitate the form of estrogen, and confuse the body into accepting them into their cells. They are sprayed on fruits, vegetables, and animal feed; when these are consumed, the pesticides then are stored in human and animal fat, which, according to Connecticut nutritionist Phyllis Herman, may explain the link between a high animal fat diet and breast cancer. A 1990 study in Israel found a strong link: between 1976 and 1986, the rate of breast cancer declined 20% after a number of organochlorine-type pesticides were banned. Industrial countries where breast cancer mortality declined between 1971 and 1986 had no large commercial nuclear reactors operating within or near their borders; the other 12 industrial powers did, and breast cancer rose in them all. It is thought that low-level radioactive contamination enters the groundwater, affecting produce, and is also carried downwind, affecting both animals and people. These environmental reasons are perhaps why breast cancer mortality rates for Long Island went up 39% between 1970 and 1989.

Use of antiperspirants. Here is a very intriguing thought. Kerri Bodner, publisher of the excellent Women's Health Letter, points out that 50% of breast cancer tumors appear on the upper quadrant of the breast closest to the underarm. Antiperspirants are strong chemicals, usually containing aluminum, which prevent sweating. Now sweating is a way for the body to eliminate toxins and unwanted materials with the help of the lymphatic system. Preventing this activity is, in Bodner's words, "like damming up a river." Sweat backs up into the lymphatic ducts, and the toxins become trapped in the under-arm lymphatic area. The fatty breast tissue allows for efficient storage of these unwanted toxins. Breast cancer often involves the lymph nodes. Could there be a connection?

Tight and underwire bras. I remember reading an article that pointed out an increased risk of breast cancer for women who used tight bras, particularly if they wore them for more than 12 hours. Tight bras also interfere with breathing, which may in turn cause oxygen deprivation in the cells. I personally have great antipathy to underwire bras: the metal in them crosses the body's acupuncture meridians, and so can block the normal flow of Chi which in turn can cause stagnation and disease. Why do women through the ages feel they have to mold themselves into some shape dictated by social whim?

The use of oral contraceptives. Numerous studies have shown the direct correlation between hormone-based drugs and female cancers. The latest is a study published in The Lancet, the prestigious British medical journal, on the effects of The Pill on 150,000 women. It found that all users face an increased risk, even 10 years after stopping. Women on the Pill had a 25% higher risk of contracting breast cancer. A study in 1994 had found that women who started on the Pill before the age of 20 had a 3 ½ times higher risk, while 97% of the women who got cancer before the age of 36 had used birth control pills at one time or another of their lives. Note that this does NOT mean that 97% of the women who took birth control pills got cancer; it's the other way around. Obviously there are other variables triggering the disease.

Diet. Fat is suspect, but studies give conflicting results and the issue is not conclusive. It is often mentioned that Japanese women eating their traditional low-fat diets have little if any breast cancer, but when they come to the US they soon catch up. I maintain that fat is not the issue: milk products are. The Japanese diet has no milk products, but now that they are picking up "Western" dietary habits, their use of these products is going up and so is their breast cancer. The highest rates of the disease are in Northern Europe (Finland, Sweden, Holland), the UK, the US, and Canada -- all countries where cow's milk is a major food. Frequent consumption of whole milk has been found to be a risk factor in cancers of the lung, bladder, breast, and cervix; even more interesting, breast cancer patients were found to have twice as high a consumption of Vitamin D (usually added to milk) as cancer-free controls.

What foods protect against cancer? Cruciferous vegetables clearly do: cabbage, broccoli, cauliflower, Brussels sprouts, kale, kohlrabi. Soybeans have also been developing a good reputation as anti-cancer foods. Miso and tofu are excellent additions to your diet.

Here is a simple recipe:

MISO - TOFU SPREAD

½ block soft tofu, steamed for 3 minutes and cooled (about 5 oz)

1 tablespoon brown rice or barley miso

1 tablespoon flaxseed or extra virgin olive oil

2 tablespoons grated onion

Mash all the ingredients together in a bowl, and serve on wholegrain bread or rye crackers.

About Annemarie Colbin:

Annemarie Colbin, Ph.D,

founded the Natural Gourmet in 1977 and is currently its CEO. She has been called a "maverick nutritional theorist", and is an internationally recognized health educator, author, consultant and speaker, specializing in food and its effects on health. She is the author of Food and Healing, which has been translated into six languages, The Natural Gourmet (both from Ballentine Books) and her latest book, The Whole-Food Guide to Strong Bones (New Harbinger Publications, 2009).

Dr. Colbin writes a regular column for New York Spirit magazine, lectures widely, and does personal nutritional counseling for individuals and families. She has won awards for her teaching, writing, educational work and business activities. Her personal website here.

CYH's Song of the Moment: Andrew Bird - Lull

I love Andrew Bird. I love Andrew Bird even more during this time of year. The strings in his music seem to compliment the dancing of the leaves as they fall from the trees. This is an older song from his album, Weather Systems, but it's a special version of it. I love the video and of course every moment of the song. Click above to listen.

Roasted Root Veggies

I love this time of year in the kitchen. Every week I've got a bowl full of root vegetables waiting to be cooked up! I love the warm and sweet smell they create as they roast in my oven. I almost always burn my fingers on them once they are done. I can't help but eat a few before they cool! Below is my super simple (and favorite) recipe for roasting sweet potatoes and beets. I hope you enjoy as much as I do!

Roasted Root Veggies

Ingredients

5-6 medium beets, peeled and cut into chunks

2 1/2 tablespoons olive oil, divided (see below)

2 medium sweet potatoes, cut into chunks

1/2 teaspoon sea salt

1/2 teaspoon cinnamon

1/2 teaspoon ground black pepper

Directions

1. Preheat oven to 400 degrees F.

2. In a bowl, toss the beets with 1/2 tablespoon olive oil to coat. Spread in a single layer on a baking sheet.

3. Mix the remaining 2 tablespoons olive oil, garlic powder, salt, pepper, and sugar in a something with a top (Tupperware, bowl with lid, Ziploc bag). Place the sweet potatoes into the bowl, Tupperware or whatever you're using, cover and shake to coat vegetables with the oil mixture.

4. Bake beets 15 minutes in the preheated oven. Mix sweet potato mixture with the beets on the baking sheet. Continue baking 45 minutes, stirring after 20 minutes, (until all vegetables are tender enough to stick a fork through). Eat as is or serve with a whole grain such as brown rice. Sprinkle some pumpkin or sunflower seeds on top and enjoy this festive and simple dish!

Benefits of Sweet Potatoes:

Sweet potatoes are an excellent source of dietary fiber, protein, vitamins A & C, iron, carotenoid antioxidants and contain calcium. Among root vegetables, sweet potatoes offer the lowest glycemic index rating, because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It's time to move sweet potatoes to the GOOD carbohydrate list!

Benefits of Beets:

The health benefits of beet include anemia, digestion, constipation, piles, blood circulation, kidney disorders, skin care, dandruff, gall bladder disorders, cancer, and heart diseases. Health benefits of beet roots can be attributed to their richness in nutrients, vitamins and minerals. They are a source of carotenoids and lutein/zeaxanthin. Beets are also rich in dietary fiber, vitamin C, magnesium, iron, copper and phosphorus. Beet is a source of beneficial flavonoids called anthycyanins.

Happy Diwali!

My wishes for a very happy and joyous Diwali!

This is a day when members of some of the world's oldest religions celebrate the triumph of good over evil. May the festival of lights bring continued peace, prosperity and health into all of our lives.

May the blessings of the divine mother be with you always.

Om Namah Shivayah-

Lauren

Perky Posture

Don't be a slouch! Sit or stand tall, confident and strong. Sitting or standing up straight will allow the prana (breath) to flow smoother, providing you with more energy while improving the health of your spine. Practice mindfulness of your posture at all hours of your day, in all situations for a taller, prouder you!

1. Take a break. Most office jobs leaves us sitting at a desk for long periods of time, allowing us to sink into our chairs. Set your computer to ding every hour as a signal to stand up, stretch, roll your neck/shoulders and readjust. Get up to grab a drink of water too, it will help get the blood circulating, give your eyes a rest and rehydrate you.

2. Raise your car's rear-view mirror. Angling your mirror up slightly teaches you to sit up straighter behind the wheel and elsewhere.

3. Move your monitor. Your neck is an extension of your spine so tilting your noggin down or back to see your screen can promote poor posture. Adjust your screen's position at your desk so that you gaze straight ahead. Also, be mindful of your position as you use gadgets such as laptops, iPads, even gadgets such as phones for long periods of time.

4. Stand tall in mountain pose. Practice tadasana (the mountain pose) by balancing your weight equally between both feel and imagine they're rooted to the floor. Visualize the crown of your head being pulled from above and you keep your abs tight. An easy way to bring yourself into a correct posture at any time is to tightening your abs, that will always align your spine correctly.

5. Do kegals. Contract your pelvis as if stopping a flow of urine. Working the pelvic floor and other muscles of the core stimulates muscles along the spine that encourages it to lift and elongate. It also is a great exercise to help prevent incontinence.

A regular yoga practice will help correct your posture. In yoga we work on lengthening the spine, increasing the space between each vertebrate, resulting in a taller, prouder you!

GTS Kombucha is BACK!

It was a great weekend. Before I spent my Saturday in Colts Neck apple picking, my friend brought me a Synergy from Dean's because they're slowly making their way back to our shelves!!!! I enjoyed every sip of it this morning as I ate my delicious breakfast burrito from the Cinnamon Snail at the Red Bank farmers market. Then drank the rest tonight as I cooked up the apples, Brussels sprouts and spaghetti squash that we picked fresh yesterday. Life is good.

October = Non-GMO Month

GMO stands for Genetically Modified Organisms. The most frequent use of the term GMO is in relation to the food that we eat, in that many crops and factory-made foods are created from genetically modified ingredients. Genes from other plants, viruses, bacteria, animals, etc. are inserted into the genes of certain products such as corn to make them more stable and resistant to drought, disease and pesticides. However, because of this cross-breeding, the safety of such foods has not been able to have been proven and other countries (and some counties in the U.S.) have banned the modified foods from being imported and/or grown.

Now on to the health aspects of GMO’s. Though the goal of GMO crops is to make them less susceptible to pests, more resistant to drought and stronger overall, the actual result is that stronger pesticides will be needed for the stronger weeds and disease, just as overuse of antibiotics has created stronger strains of disease in humans. Do we really want stronger pesticides to be used on the food that we eat? I sure don’t, and that’s why I try to do as much shopping as possible at my local farmer’s market here in Red Bank, NJ. Even though the items are still not 100% organic, at least they aren't grown conventionally (with possibility of GMOs and harmful conventional pesticides). But still there are boxed foods in the grocery store that also have GMO ingredients in them, and as of today there are no rules that say that they must be labeled as such.

More and more consumers are becoming concerned about GMOs, yet most people don't know how to avoid them because the United States doesn't require GMOs to be labeled. Check out these 4 simple tips to avoiding GMOs, from the informative Non-GMO Shopping Guide.

How to Avoid GMOs:

Buy Organic. The USDA Organic certification prohibits GMOs. All the more reason to buy organic food!

Look for "Non-GMO" Labels. But remember: You won't just be looking for one. There are dozens of labels out there, be a food detective!

Avoid At-Risk Ingredients. These include corn (corn flour, meal, oil, starch, gluten, and syrups; sweeteners such as fructose, dextrose, and glucose; and modified food starch), soybeans (soy flour, lecithin, protein, isolate, and isoflavone, vegetable oil, and vegetable protein), canola oil (also called rapaseed oil), cottonseed, and sugar (avoid anything not listed as 100 percent cane sugar, as well as aspartame).

Buy Products Listed in the Non-GMO Shopping Guide. Check out the downloadable guide here. They even have an app for your phone/iPod!

Information adapted from www.the goodhuman.com, www.deliciousliving.com, and www.nongmoshoppingguide.com

Doggies Like Healthy Foods Too!

It happens all the time when I'm at my parents house. I sit down to eat and Stanley sits quietly next to my chair and stares up at me with his big brown eyes longing for my food. Since what I'm eating is almost always healthy, whole foods I can't help but save a few small pieces for him. When I'm finished, I slowly feed him what's left. The picture of him on the right is exactly the face and position of him in begging mode. He's sitting on his hamburger bed (yes, he's a hot dog with a hamburger bed) and waiting anxiously for me to feed him some carrots. Wouldn't you cave too?!

I'm a big believer that if you’re going to feed your dogs “people” food, you should feed them something that’s actually good for them! Here are some healthy, easily obtainable options straight from the food store that can be added to spice up your doggies regular fare. There are, of course, a few cautions to keep in mind. First, none of these items by themselves constitutes a “complete and balanced” meal, and if your dog has health or weight issues, check with your vet before introducing them. Next, considering that many dogs are willing to eat almost anything they find, they can be surprisingly fussy about new things in their food bowls; start with a small portion to see if it’s a go… or no. And finally, always introduce new foods gradually.

10 Healthy "People" Foods for Doggies

1. Banana
. High in potassium (great for muscle and blood vessel function as well as for regulating the acidity of body fluids), fiber (a handy home remedy for the occasional bout of doggy diarrhea or constipation) and magnesium (important for energy transport and protein building in the body). Bananas have lots of pyridoxine (Vitamin B6), which helps metabolize proteins and regulates blood cell function so the blood can bring more oxygen to the brain and muscle. They also contain Vitamin C, an antioxidant that protects cells from damage and helps build cartilage. Pup Prep: Mash a banana and mix it in with your dog’s food. Be forewarned that the compounds in bananas that make them smell banana-y are offensive to some canines.

2. Rutabaga
. A sorely ignored veggie, similar to a turnip. Rutabagas are very good boiled and mashed. They’re available year-round in most grocery stores and keep well. Their high levels of Vitamin C, potassium and carotenoids (precursors to Vitamin A) aid eye health and maintenance of DNA activation in cells. They are also important in immune system function and have a number of lesser-known phytochemicals, which are shown to reduce the risk of several chronic diseases associated with aging. Pup Prep: Peel, boil and mash the rutabaga, then add a little bit of safflower or olive oil; these oils are not harmful to dogs, who need fats and handle them far better than do humans.

3. Sweet Potato. 
Loaded with nutrients, such as the carotenoids and Vitamin C, in addition to some lesser known antioxidants and phytochemicals. They are high in pyridoxine, potassium, fiber and magnesium. They also are good sources of copper, iron and manganese–all essential minerals that perform myriad functions in cells, from transporting oxygen to assisting in the assembly of proteins. Pup Prep: As with rutabaga, boil, mash and add a bit of good oil.

4. Flaxseeds
. Small seeds–known for their alpha linolenic acid (ALA) content and benefits to coat, skin, bone and brain function–that pack a big nutritional punch. These seeds are also high in fiber and lignans (a fiber type), which may be beneficial for insulin action. They are a great source of manganese, pyridoxine, magnesium, phosphorus and copper. They also contain the B vitamin folate, which is important for cell regulation. Pup Prep: Grind fresh flaxseeds, which are nutty and crunchy; flaxseed oil is also available in most health food stores and contains a more concentrated amount of ALA. Add the ground seeds or a teaspoon of oil to your dog’s food and increase the nutrient density of any meal. (Note: Store in refrigerator to maintain freshness.)

5. Yogurt. 
Active cultures known as probiotics (necessary, friendly bacteria) help keep the bad bacteria away. Yogurt, which may improve gut function, contains a number of nutrients, including protein, calcium, phosphorus, Vitamin B12, potassium, zinc and iodine. It is also a fair source of other B vitamins such as riboflavin and pantothenic acid (required for enzyme action and energy production, as well as other cellular functions). Pup Prep: A dollop of plain yogurt (with very little sugar of course) is a great way to disguise some yucky medicines.

6. Salmon. 
Bursting with Omega-3 fatty acids. Omega-3s do wonders for skin, coat and brain as well as limit inflammatory processes that cause arthritic pain and other chronic canine conditions. (If your dog has any of these conditions, ask your vet if fish oil in capsule form might help.) Salmon is also an excellent protein source, with many essential vitamins and minerals.* Pup Prep: When you’re cooking salmon steaks for yourself, toss a few extra on the barbie for your dog. Refrigerate or dehydrate the grilled chunks and serve them cold.

7. Nori. 
Dried edible seaweed (red algae species), a Japanese staple. Often associated with sushi, nori is available in some supermarkets, and certainly in those with Asian food items. It has protein, galactans (a soluble fiber), Vitamins C, E and all the Bs, and minerals such as zinc and copper. It also contains some lesser-known sterols and chlorophyll, which have been investigated for their effects on regulating metabolism. Nori may have beneficial effects on fat metabolism, immune function and anti-tumor response. Pup Prep: Nori does not have a strong odor or flavor, and the paper-thin sheets can be torn and soaked in broth, then added to food, or just added dry. Puppy sushi, anyone?

8. Blueberries. 
Member of the Heath family and loaded with phytochemicals. Available year round either fresh or frozen, blueberries are a great treat for your dog. The deep blue color comes from anthocyanidins, which are potent antioxidants, and the berries also supply Vitamin C, Vitamin E, manganese and fiber. Slow introduction in small quantities is particularly essential here; as anyone who has ever gorged on this tasty fruit knows, the blueberry “trots” are most unpleasant (and you’re the one who will be cleaning up!). Be judicious. Pup Prep: Rinse and serve whole, or mash lightly.

9. Rosemary
Aromatic mint relative. Rosemary provides some fiber, iron and calcium in addition to several phytochemicals thought to improve immune function and act as anti-inflammatory agents and antioxidants. Pup Prep: Wash a sprig of fresh rosemary and add the minced needles (leaves) to foods.

10. Swiss Chard.
 A pretty veggie known as a “green.” Chard belongs to the same family as beets and spinach and has tons of nutrients, which are best maintained by blanching and not boiling the leaves and stalks to mush. (Some feel that, in order to lap up any leeched nutrients, the water in which chard is blanched should be consumed too.) Blanching sweetens the leaves and frees up some of the oxalates, which can bind minerals. Chard’s nutrients have the potential to maintain bone health, blood vessel integrity, eye health and immune function and benefit optimal muscle function and energy production. Pup Prep: Offer your dog some blanched, chopped chard enhanced with a bit of olive oil; if you’re lucky, your best friend will want the blanching water too!

Information adapted from www.care2.com/greenliving.com