More Yoga By Elena Voropay 

The science of Kundalini Yoga and meditation was developed over 50,000 years ago by rishis in India and Tibet, who systematically tested and perfected the precise movements, postures, sounds and breathing that activate different parts of the body and brain to produce specific results.

Kundalini Yoga is more than just another yoga style. It is a powerful physical, emotional, mental and physical practice that will do more to your body that just develop strength, flexibility and learn to control breathing. Many people find the mysterious name of Kundalini frightening. But there is nothing strange – it simply means the Life-Force and life consciousness of every cell of all physical life.

The word Kundalini literally means “the curl of the lock of hair of the beloved.” It is a metaphor, a poetic way of describing the flow of energy and consciousness which already exists within each one of us. The practices enable you to merge with or “yoke” with the universal Self. This merging of individual consciousness with universal consciousness creates a “divine union” called “yoga.”

Kun is the Earth, “di” and its the little pot of earth in the earth (one cell), and the bits added to the end transcribed as “lini” is the perpetual consciousness expressed as potential. This is how simple the name is. But the practice is even simpler – with its complexities coming through as you engage in Kundalini Yoga.

How Kundalini Yoga Works

The technology of Kundalini Yoga applies its science to our bodies and minds, and is aimed at spirit which has no boundaries, no discrimination. Therefore it is for everyone. It is universal and nondenominational.

Kundalini Yoga works on the body at both physical and sublte bodies. Everyone is aware of their physical body. The physical body is very dense, made of muscles, bone, joints, blood and other fibers. It can be touched, and is visible to the eyes. Most people know about the various bodily systems such as the nervous system, digestive system, circulatory system, lymphatic system and so on.

The physical sensations we feel when we move into any asana or posture are all reflected in our skeleton, joints, muscles and internal organs. As we move deeper and hold the posture, sensations change as we release tension from the muscles and increase the circulation of our lymphatic and cardiovascular systems. Each pose is designed to stimulate glands, organs or body awareness, and to quiet the mind for meditation, which awakens our subtle body, the one that is rooted deep into the unconsciuosness.

It is the unconscious mind that actually dictates our actions. It cannot reason, it simply does what you tell it to do or to think before. If you say “I’m weak, I can’t do this” – your unconsciousness will believe it and perceive you as a weak person. But if you master through it, and say “I’m strong, I can do whatever I set my mind to” – you will be amazed by what you can actually achieve.

And Kundalini Yoga will help you set the mind on the strong path uncovering trapped potential you have always had, just didn’t know it was there. All biological consciousness is chemical in nature – it is controlled by the secretion of neurons in the brain.

When we directly raise the Kundalini, or activate the base of the spine through exercises, breathing and concentration, we jump-start a whole chain of reacions, and a major change in consciousness is experienced. It may be suble and gradual. It may be spectacular. The more consistent you are in your practice – the more you feel it.

In Kundalini Yoga, navel serves as the centre for all asanas where the energy is released. When we move around the “base chakra,” we activate our central nervous system, from the base of the spine up along the central cord to the cranium of the head. Each cell of the body is full of Kundalini energy, but the fullest potential is found at the base of the spine around the navel centre, often referred to as “Base Chakra” which lies approximately 2-3 inches below the umbilicus.

A lot of attention is given to the breathing techniques, and for a very good reason. Your mind follows the breath, and your body follows the mind. So, the way you breath will dictate how you feel bringing awareness to the physical body.

For example, physiologically, when we forcefully pump the air from our navel centre, we activate the very root of our central nervous system where thousands of nerves come together. This in turn stimulates our glandular and nervous systems with the movement in the spinal fluid. The flow sparks the brain to excite the hormones and neurochemicals all responsible for making us feel more alert, awaken, and simply fulfilled with life.

Imagine what it can do to your mind! Like a breath of fresh air, alert brain brings new clarity expanding our perceptions, awakening our minds which makes us understand the reason for our actions. Awareness brings choice, choice brings freedom. This liberation intuitively gives us purpose in life and we become committed to our service. In other words, you feel really good after you do it. And who would pass on that?

Another important point in Kundalini Yoga is meditation and mental focus. It deepens your awareness of the present moment. After beginning a steady practice, you may find that this becomes an invaluable tool for centering in everyday life.

The mental focus in Kundalini Yoga , unless specified otherwise, is to fix the concentration on the “third-eye point,” midway between the brows, a centemeter above the eyebrows and a centimeter beneath the skin.

In Kundalini Yoga we strive for balance in our practice. This means that when you exercise, it is good to challenge yourself, but not to overdo it. It is always fine to shorten the duration of an exercise if your body feels like it.

There are many levels in Kundalini Yoga practice, and each one of them is unique in its own way. Athletes may need stronger more dificult postures, while beginners may start small, but with each practice the techniques are noticably improved.

This is a yoga for everyone. Kundalini This is a yoga for householders, for people who have to cope with the daily challenges and stresses of holding jobs, raising families, and managing businesses. It gives results in the shortest possible time.

You don’t have to be in perfect physical shape or believe anyting in particular. It does not require you to leave your home, become an ascetic or sit in a cave. If you can breathe and move your body, you will receive the gift of Kundalini just for an experiece – and it may be the most amazing one, it’s up to you how you take it. Kundalini Yoga is designed to give you “hands on” experience of your highest consciousness.

More Yoga By Elena Voropay

Since the beginning of recorded time, it has been known that light and certain colours can energize and calm down, make happy and sad, heal and irritate. Historically, every culture have used colour for different customary rituals. But the powerful impact of light and colours on the human body have turned these into a form of healing art and alternative medicine modality of Color Therapy only recently. Today, Colour Therapy is used as a very practical tool in daily living, and can a beautiful addition to enhance your Yoga practice.

Roots of Color Energy

The medicinal properties of Colour Therapy were uncovered by historians and anthropologists from age-old treasures and brought to new horizons of modern awareness and understanding. Ancient Egyptians looked at nature and reflected its vibrant colors in all aspects of their lives. The floors of temples were green and blue as the grass and the river. They believed that red, yellow, and blue corresponded to the body, soul, and spirit, respectively and used colored gels, cloth filters, gems and crystals as remedies for many diseases. The cure was believed to come from the reflection of shining sunlight that was conveyed into vibrating energy of color.

The Atlantans are said to have used light and colour to treat physical and emotional ailments, strengthen relationships and assist in childbirth, reconnect with inner self and help the dying in their transition from earthly to spiritual life. They built circular temples with a domed roof from interlocking crystals. The magnificent interplay of colours coming from sunlight and crystal reflection filled the temple with the spectacular energy which was used in special rooms for healing.

Indian Ayurveda to this day refers to colors as sources of subtle energy when describing the Seven main Chakras of the body. They represent nexus of metaphysical forces of the entire body and go from the base of the spine to the top of the head physically corresponding to different organs and glands. Also referred to as ‘auras’, they vibrate around the body at certain frequencies projecting electromagnetic fields which can be translated into colours of the rainbow.

Greeks built healing temples of light and color. A common practice amongst the Romans was to treatment by sunlight, known as heliotherapy. In Europe, a German Acupuncturist Dr. Peter Mandel integrated color into his practice and developed a system where different acupuncture points on the body correspond to certain color vibrations.

In traditional Chinese medicine (TCM), each organ is associated with a colour. In Qigong, healing sounds are also associated with a colours, which in turn correspond to a specific organs and emotions. Chromotherapy in the East is also applied in practice of Feng Shui which believes that placement and arrangement of objects depending on their source, shape and colour may guide to harmony or balance.

The first major breakthrough into the therapeutic use of colour were carried out in Europe during the early 20th century. Rudolph Steiner, an Austrian philosopher, related colour to form, shape, and sound suggesting that the vibrational quality of certain objects is amplified by some hues, and that certain combinations of colour and shape have either destructive or regenerative effects on living organisms. In the schools inspired by Steiner’s work, classrooms are painted and textured to correspond to the “mood” of children at various stages of their development.

Rudolph Steiner’s work was continued by numerous researchers all finding evidence that colour preferences demonstrate states of mind and glandular balance and have measurable and predictable effects on the autonomic nervous system.

After all, the complexities of all studies all bring to the uniform explanation – color is the giving vital force of all beings. How does it work?

The Power Of Colour

You know that everything has energy. Life itself is pure energy. If you have ever felt the vital force of color vibrating from the environment, you have come one step closer to being connected not only with your spirit, by with your physical senses as well.

Each light and colour consists of many electromagnetic waves which vibrate at different frequencies. The reason you see colour is that these vibrations are received by the sensitive photoreceptors in the retina of the eye, called cones which able to translate the vibrating energy of each object into colours sending messages to our utmost powerful control centre – the brain.

In turn, the brain generates the release of certain hormones and neurochemicals depending on the messages it gets. For example, by looking at a particular colour you may stimulate or suppress pituitary and pineal glands located in the centre of the cranium. These glands regulate the function of hormones governing metabolism and growth of the body, sleep patterns and blood pressure functions, appetite and thirst sensations.

When the energy in one part of the body gets out of balance, the chain reaction will begin to happen leading to changes in all systems and organs. Hormonal disturbances, mood fluctuations, impaired digestion and other illnesses may all be caused by many different events, so correcting them all may need to be done through a variety of approaches. And something as simple as being exposed to the correct colour has a wonderful ability to help in treatment and prevention of unwanted existing and potential conditions related to different functions in the system.

Today, natural therapists use Colour Therapy as an alternative completely non-invasive method to restore energy and boost the natural immunity bringing vitality to one’s life. Therapists believe that as light and colour is received and absorbed through the skin, it works on the entire body conveying equilibrium to growth and sleep patters, nervous and immune function, sexual behavior and mood, digestion and appetite.

Medical Evidence of Colour Therapy

While more research needs to be done in this area to prove the therapy’s effectiveness, some early studies show promise. In a preliminary study in the Journal Headache, 98 percent of patients (49 out of 50) with migraine headaches reported big improvements after being treated with goggles that alternately illuminated the right and left eyes with red light.

In another study, red light was emitted onto the knees of 50 patients with osteoarthritis. Those who received the red light therapy reported that their pain was significantly reduced as compared to the group that had no light emission.

The most clinically supported use of Colour and Light Therapy includes the use of light boxes in the treatment of for stress-related ailments, mood disorders, sleep problems, and Seasonal Affective Disorder (SAD), a condition induced by lack of sun light exposure.

Colour Therapy in Daily Life

Colour Therapy may involve exposure to coloured lights, massages using color-saturated oils, visualizing and meditating with colours. By using filtered floodlights or small beams of light to bathe the skin in different shades, practitioners use this modality for both both physical and emotional problems, treating the body as a unit, as one whole and complete self.

Depending on what’s being treated, a variety of colors are applied to corresponding body parts. This technique may restore disrupted energy within each organ and bring it to the genuine natural state of poise.

Colour Therapy for Yoga Practice

Using Colour Therapy is a wonderful technique you can use in your Yoga practice. Since each colour has a different meaning, try to match these with your current state of being and what you want to achieve from the session of asanas. For example, if you are on the down side, feeling dull and lack the energy to get you going, try to surround yourself in Red and Violet. These colours will envigorate your spirit, re-energize the body and shift your mood in the positive direction. If you feel anxious, restless and can’t seem to find concentration, Blue, Green and Indigo colours will calm your rushing mind, ease form tension in the muscles and joints and bring awareness and focus. Match your Yoga poses, breathing and meditation with any particular colour or combination as complete healing comes from all these attributes.

Be creative. Decorate your Yoga room with coloured lights, mats, other Yoga props, crystals, gems, candles, paintings, plants, table cloths, basically, everything available.

Colour Meditation

Using Colour Therapy for meditation certainly deserves your contemplation and consideration. Colour Therapy Meditation is based on the theory that each pigment has its own individual vibration which impacts your brain in different ways, just like different sounds and breathing patters used in meditation. Colour Meditation is something you can practice yourself in quiet moments of deliberation for personal healing.

One technique involves sitting quietly while focusing on a single colour, whether on a small crystal, a picture, a flower or vase, a pained card, or a coloured light. Use your imagination and see what captures your eyes at the moment. Using colours in your daily meditation practices can certainly help you achieve deeper relaxation and healing.

Colours for Chakra Healing

According to the Yogic tradition, there are seven Chakras (meaning “wheels”), or energy centers, which concentrate and distribute life-force energy throughout the body. Located along the spine, each Chakra is not only associated with particular functions within the body, but with specific life issues and the way we handle them, both inside ourselves and in our interactions with the world. At different points of our being, our energies may come out of balance and become either deficient or excessive spinning the “wheels” of energy out of sync. Specific Yoga asanas used for particular Chakras are splendid in bringing the homeostasis back and reconnecting body, mind and spirit.

It is believed that each Chakra has a particular colour. The base or Root Chakra is red, it makes you more alert, increases circulation to all tissues, warms and awakens. The second Chakra above, the Sacral Chakra, is orange, the color of joy and wisdom, energy and internal connection. By applying orange to you sacrum and choosing Yoga poses for this region may balance your digestion.

The next above is the Solar Plexus Chakra and it is yellow corresponding to self worth, personality and ego. Green is for the Heart chakra, it is healing and loving by nature, making you grateful for giving and receiving. The colour of the Throat Chakra is blue used for matters relating to speech and communication. The Brow (sometimes known as the 3rd eye) Chakra and it is Indigo. Concentrating on the “3rd eye” point during Yoga practice and Meditation will help enhance self responsibility and intuition. The last is the Crown Chakra and it is bright white, although colors of violet and gold are also seen in this area. Violet energy brings about increased feelings of spiritual connection, intuition and mental clarity, often helpful in emotional problems.

Combining Colour and Chakra Therapy during Yoga practice may help to refine the experience and even outshine the results after each Yoga session. If you do poses specifically for a certain Chakra, you may put on clothes or decorate the room with that particular hue for the most effective practice to bring the needed balance to the mental, emotional and spiritual body simultaneously.

Meaning of Colors

RED stimulates brain wave activity, increases heart rate, respirations and blood pressure, excites sexual glands. It warms us and awakens us physically and energizes our blood. It is a good color to wear when we have colds and poor circulation. Too much red can over stimulate and make some illnesses worse.

ORANGE is the color of joy and wisdom, energy and internal connection. It stimulates appetite and it is a good color for illnesses of the colon and digestion.

YELLOW is the color of wisdom and emotions. It energizes, relieves depression, improves memory, stimulates appetite and helps in digestive problems.

GREEN has a calming and balances effect on the nervous system. Soothing and relaxing, green color ease from depression, anxiety, nervousness. Since green stimulates growth, it should be avoided in cancers and other tumors.

BLUE is calming and cooling to our system and hence, a good color to counteract hypertension. Spiritually it is the color of health and connects us to holistic thought.

INDIGO is the color for healing. It stimulates immunity and enhances intuition connecting us to our unconscious self.

VIOLET is cleansing, strengthening, and awakening. It has the power to suppress appetite restoring the peaceful environment. It affects the skeletal system of the body and is a good color for improving immunity, cancerous conditions, and arthritis. It also purifies the system and is an excellent color for headaches and migraines.

Ayurveda and Yoga are sister sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. While Ayurveda deals more with the health of the body, yoga deals with purifying the mind and consciousness. It is obvious that Ayurveda and yoga complement and embrace each other as they share similarities and fundamental principles on many levels setting our path to happiness and wellness. The two practices share the same philosophical foundation, aattitude, nutrition, diet, hygiene, exercise, cleansing and even spiritual practices.

The ancient rishis (seers) were the original masters of all Vedic sciences and always connected good health with the path toward Self-realization. If the body is neglected, it can easily become an obstacle to spiritual practice. If you practiced meditation, you are aware of how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Ayuverda teaches how to treat the body well, prevent and heal various disorders, cleanse and rejuvenate the body while balancing the physical discomforts so detrimental to a fullfilling Yoga practice.

Continued…

Did you know that Kundalini Yoga is one of the few yogic paths to actually allow sex? Not only that, regular practice can greatly increase your levels of sexual energy leading to a wonderfully enhanced sex life. Kundalini Yoga is the science, art and technology enabling one to access and utilize his or her own creative power for elevation of consciousness, healing and other purposes beyond reproduction.

Kundalini Yoga is the most powerful and inclusive of all yogas. Although sharing the same goal as Hatha Yoga – union with the Universal, Divine Source, or God, it can give results up to 16 times faster. It is also easier to practice and takes less time. You may know that Hatha Yoga postures tend to be quite difficult and you have to maintain a pose for a long time. Many people simply cannot do those poses.

Continued… 

More Healthy Foods

Mention “mushrooms” and what comes to mind? A well-known white button from the fresh veggie aisle of the supermarket. But there’s more to this sweet, crunchy and juicy food that enhances flavour and adds exciting texture to virtually any dish. With the minute amount of calories and tremendous amounts of nutrients, there are plenty of exciting varieties to choose from, and each one of these offers its own unique taste and nourishment.

History

Mushrooms have grown wild since prehistoric times, but it took many centuries before the wild gifts of nature progressed to cultivation. The first attempts to grow mushrooms began in the 17th century in France, a small underground town near Paris, soon after reaching England, and the rest of the world in 1900s.

Different types originated in different parts of the world, and each country praised their kind for particular magic powers. The Egyptians thought that White Button mushrooms granted immortality. Chinese glorified Shiintakes for healing digestive and hormonal disorders. In ancient Rome, people referred to mushrooms as food for the gods which could give superhuman strength to those who eat them.

The name mushroom is thought to have been derived from the French mousseron referring to the edible fungi with cap and stem. Those without the typical stem and cap are generally identified by their specific names such as morels or truffles.

Nutrition and Health

Often grouped with vegetables, mushrooms provide many of the nutritional attributes of produce, but they are abundant with many other healthy nutrients found only in meat, beans or grains making mushrooms irreplaceable in any diet.

• Whether you’re counting carbohydrates or calories, fresh mushrooms are an ideal fit. Fat-free, cholesterol-free and very low in sodium, seven pieces contain only 20 calories and 3 grams of carbohydrates, mostly from beneficial soluble fibre of polysaccharide and beta-glucan, famous for removing bad LDL cholesterol from the system, smoothing out digestive tract, slowing digestion, lowering appetite and blood sugar response – excellent treat for diabetics.

• Mushrooms have essential B-vitamins – Riboflavin for metabolism and energy production, Pantothenic acid for the function of adrenal glands and stress redution, Niacin for cholesterol balance and prevention of osteoarthritis, Thiamin for minimizing inflammation and risk of heart attack and stroke.

• High amounts of potent immune-boosting antioxidants in mushrooms let mushrooms surpass all other items in the produce category. Mineral Selenium and molecule L-ergothioneine are typically found in animal foods or grains. These protect body cells from damage of free radicals that might lead to heart disease, some cancers, macular degeneration and other diseases relating to poor immunity, stress and aging.

• Shiitakes are potential cancer-fighters and excellent immunity boosters due to the compound lentinan which works as an antihistamine to relieve inflammation, control allergies, treat conditions such as colds and flu, poor circulation, upset stomachs and even exhaustion.

• Mushrooms have minerals Potassium and Copper, terrific for regulating blood pressure, managing bloating and inflammation, reducing the symptoms of rheumatoid arthritis as it activates enzymes involved in keeping blood vessels, bones and joints strong and flexible. One Portabella cap provides more Potassium than a banana or an orange!

Types and Varieties

There are over 2,500 mushroom varieties grown in the world today, but only 2 ½ – 5 % are edible. Every individual type offers a veritable palette of distinct flavors and textures and a unique combination of nutrients to draw upon.

White (Agaricus) mushrooms are the most widely available and popular kind. With their smooth creamy appearance and mild, almost neutral flavour, white mushrooms are wonderful in any kind of cuisine, can be eaten fresh or cooked, and serve as a gorgeous decoration to fancy feasts. Criminis, also known as “Italian” or “Brown” mushrooms, represent a rich brown variety of the White mushrooms and may be used in all the same ways, but their earthier and more intense flavor puts them higher on the preference chart among gourmet chefs.

Portabellas are larger relatives of the Whites and Criminis. They are left to grow until maturity expanding in size up to 15 cm across the top. With bright tan and slightly rough rounded caps, Portabellas are used in the same ways as White and Crimini.

Shiiitakes or “Oak,” “Chinese” or “Black Forest” mushrooms and are often used in Asian dishes. Tan to dark brown, these are more fibrous and rough, so it is best to cook them as heating breaks down the cellulose and softens texture, best for hot dishes, soup stocks and sauces.

Oyster mushrooms come in beige, yellow, cream and gray colours. These are more fragile and spoil sooner than most other mushrooms due to the velvety texture, so should be used shortly after purchase and added to dishes at the end of the cooking time.

The miniature crispy Einoki mushrooms are packaged in clusters and suitable for salads, sandwiches, cold or hot soups and stir-fries. Since heating destroys their crisp texture, try not to heat them and add to the prepared dish right before serving.

Maitake mushrooms are characterized by a large fruiting body, overlapping brown caps and aromatic rich woodsy taste giving them the popular names of “Hen-of-the-Woods” and “Dancing Mushrooms.” Just trim a sliver off the very bottom before cooking.

Beech mushrooms have petite white or light brown crunchy cups with delicately sweet and nutty flavour. Cook them whole or sliced for beautiful accompaniment in vegetable, chicken or fish dishes.

References

1.U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA National Nutrient Database for Standard Reference, Release 19. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl

2.Borchers AT, et al. Mushrooms, Tumors, and Immunity: An Update. Experimental Biology and Medicine, 2004:393-406.

3.Duyff, R. American Dietetic Association’s Complete Food and Nutrition Guide. Third addition. Wiley & Sons. NJ. 2006.

4.National Institutes of Health. Medline Plus. www.nlm.gov/medlineplus/ency/article/002414.htm 5.Fukushima M, Ohashi T, Fujiwara Y, et al. Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats. Exp Biol Med (Maywood) 2001 Sep;226(8):758-65. PMID:18210.

6.Gordon M, Bihari B, Goosby E, et al. A placebo-controlled trial of the immune modulator, lentinan, in HIV-positive patients: a phase I/II trial. J Med 1998;29(5-6):305-30 1998.

7.Hayakawa M, Kuzuya F. [Studies on platelet aggregation and cortinellus shiitake]. Nippon 1987 Jun;35(6):2459-64. PMID:18240.

8.Nanba H, Mori K, Toyomasu T, Kuroda H. Antitumor action of shiitake (Lentinus edodes) fruit bodies orally administered to mice. Chem Pharm Bull (Tokyo) 1987 Jun;35(6):2453-8. PMID:18250.

9.Ng ML, Yap AT. Inhibition of human colon carcinoma development by lentinan from shiitake mushrooms (Lentinus edodes). J Altern Complement Med 2002 Oct;8(5):581-9 2002. 10.Ogawa K, Wantanabe T, Katsube T, et al. Study on intratumor administration of lentinan–primary changes in cancerous tissues. Gan To Kagaku Ryoho 1994 Sep;21 (Article in Japanese; abstract in English) 1994.

11.Dubost, N. J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.

12.U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2005. Chapter 2. http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm

Scan the bread or cereal aisle and you will see that every package touts some kind of nutritional whole-grain goodness – multigrain, 100% wheat, cracked wheat, organic, pumpernickel, bran, and stone ground. These all sound like whole grains, but none of these descriptions actually indicate whole grain. Beware of buzzwords. Even though breads and crackers may be labeled as multigrain, 9-grain, and 12-grain, there’s no guarantee that any of them are whole grain.

Not all are created equal. For a brain spark, you need carbohydrates, preferably from fibrous whole grains. Simple sugars you find in many convenient packages give you immediate boost, but these get digested, absorbed and used by the body in minutes. Fibre and complex carbohydrates from cereals are digested slowly giving a gradual power supply. Whole grains also have many essential amino and fatty acids. In combination with milk, you get all the needed nutrients.

The best bread or cereal? The least processed one. Thanks to fibre, unprocessed grains usually have less calories per weight than the refined sugary starches.

Most ready-to-eat cereals, such as cold cruncy flakes, or baked breads may contain highly processed grains-stripped of much of their fiber and nutrients-rather than whole grains. The best way to verify that a product has whole grains is to scrutinize the ingredients panel carefully. If an item is whole grain, the word whole will typically precede the grain’s name, i.e., whole rye or whole cornmeal.

Grains Revealed

Whole grains are the most minimally processed versions of any grain. All the edible parts-the bran, the endosperm, and the germ-are intact, just the way the grain grows in the field. The majority of the grains that we eat today are refined, a process that strips away many of the nutrients. Whole grains, in contrast, retain all their fiber, vitamins, and minerals. These are the best choices you can get now virtually in every supermarket:

Amaranth is a tiny grain native to Mexico. It’s one of the few whole grains that contain all of the essential amino acids, making it an ideal source of protein. Choose it as a hot cereal, add to soups as a thickener, or use as a flour in pancakes and quick breads.

Buckwheat isn’t actually a wheat, but a fruit seed in the rhubarb family. It’s quick-cooking, gluten-free, and a good source of fiber and magnesium. Most familiar to Americans in the form of buckwheat pancakes, it’s a grain with global popularity, found in everything from Japanese soba noodles to Russian porridge.

Bulgur cooks so quickly (in less than 15 minutes) because it has been boiled, dried, and cracked before reaching the supermarket. Perfect for fast side dishes and salads-and the main ingredient in tabbouleh, a Middle Eastern dish-bulgur has a mild flavor that makes it a great starter grain for kids (and husbands) who are picky eaters. Cracked wheat, often confused with bulgur, is actually raw wheat kernels that have been cracked to speed the cooking process.

Farro (emmer wheat), nicknamed the Pharaoh’s wheat, was a culinary cornerstone of ancient Egyptian and Roman menus. It gradually fell out of favor because it was low-yield and difficult to hull. Now grown primarily in Italy, where it’s known as farro, this nutty-flavored grain is undergoing a resurgence as a gourmet grain. Try it in soups, or use as an alternative to Arborio rice in risotto.

Quinoa (pronounced keen-WAH), grown in the South American Andes since 3,000 BC, is a nutrient-dense supergrain. Mild and slightly sweet, quinoa needs to be rinsed thoroughly prior to cooking in order to remove its bitter-tasting coating. A complete protein, it cooks in less than 15 minutes and can substitute for rice in most dishes.

Wheat berries are actually whole kernels of wheat. When processed to remove the bran and the germ, then ground into powder, they become white flour. If they are unprocessed, they’re a whole grain. Chewy, with a hint of nuttiness, the kernels are versatile add-ins to salads, soups, and side dishes. Wheat berries need at least an hour to cook, although that time can be reduced if they’ve been soaked overnight.

Brain Power

Want to score higher on your tests? How about improving your executive skills? You’ll be surprised to know that exercise can protect and sharpen your mind. It is a well-know fact that exercise is good for you. You knew that it benefits your health and improves your muscle tone. But have you ever thought of a brain as a muscle? Well, some scientists have. Use it – or loose it. When it comes to your mind, this saying holds a lot of truth.

If you don’t challenge your mind and cease to learn, your thinking ability deteriorates. But when you constantly use your mind, brain functioning is much more efficient. Some studies have shown that puzzles, quizzes, and brainteasers stimulate the mind. So does exercise.

Scientists started realizing that what’s good for the rest of the body is good for the brain, – and for a good reason. You know how you feel more “alert”, “attentive” and “less stressed” shortly after an exercise session? Ever wonder why? The scientific explanation might be just around the corner.

Researchers at Duke University in Durham, North Carolina discovered that a group of people that exercised regularly improved their executive skills, such as the ability to make decisions and juggle multiple tasks. Another finding holds that individuals consistently had better results on intellectual tests after embarking on a running program. These improvements, however, went down when the joggers stopped their training, which suggests that ongoing exercise is required to maintain the benefit.

Scientists from the University in Handa, Japan tested participants with a series of complex computer-based tests before and after 12 weeks of jogging program. Researchers showed that at the end of the experiment runners have “significantly improved” their scores and reaction times in completing the tests, pointing out that no time to study was given between each evaluation. To take subjectivity out of the experiments, new sophisticated imaging techniques were used to study brain wave measurements. The results proved that brain activity kicks in faster after the exercise increasing the speed of the decision-making process.

Scientists understand why exercising increases muscle mass, burns calories, improves circulation and flexibility. But what is the real connection between the body and the mind remains unclear. The part of the brain that enables us to exercise, the motor cortex, lies only a few millimeters away from the part of the brain strata that deals with thought and feeling. Is it possible that exercise has a parallel effect on cognition and emotion when it stimulates the motor cortex? Or maybe improved circulation brings about better brain neuron connection? Can it be the healthy flow of blood and oxygen that protect the brain?

The research is ongoing. Several studies of humans and animals have shown that cells in the brain and spinal chord can regenerate. In fact, according to the Cornell and UCLA researchers, humans can replace and even multiply cells in hippocampus, the area of the brain that controls memory and learning. That holds a lot of promising for the brain capacity in the future.

Wonder why you feel so good after any kind of exercise? Some suggest that physical activity leads to a reaction possibly increasing levels of mood controlling chemical serotonin. In a very recent study British scientists also found that the amount of another pleasurable substance almost doubled after exercising. The chemical is called phenylethylamine (PEA) and is responsible for the good feelings you get when you fall in love, or eat chocolate.
While scientists are hunting for an answer why physical activity has the ability to make the brain more intelligent and healthy, you can do something good for the mind, body, and soul – engage in any kind of exercise.

Millions of people are in a bad mood and likely to pig out because they don’t get enough sleep, a new poll says. If you find yourself making more mistakes, being impatient and blow up at your kids when we miss a proper night of shut-eye, you are proving the findings of American National Sleep Foundation.

The survey of 1,010 adults, conducted last December, found that nearly one-quarter feel they aren’t getting the minimum amount of sleep they need to be alert the next day. Another 37 percent said they’re generally so sleepy, it hinders their activities a few days each month. Sixteen percent said they experience this level of fatigue at least a few days a week.

Most of those polled revealed an increased appetite that led to overeating – and, in some cases, obesity. People said they are sleeping an average of 6.9 hours on weeknights and 7.5 hours on weekends. Adults living in the West are more likely to get eight hours or more sleep on a weekday than those in the Midwest, South and Northeast. Those who got fewer than six hours of sleep on weekdays are twice as likely to describe themselves as stressed or sad.

Sleep and Weight Gain

And if you wonder where all the extra kilos come from, don’t look anywhere further than your bedroom. New studies have shown that losing sleep can raise levels of hormones linked with appetite and eating behaviour.

In one study, people who slept only four hours a night for two nights had an 18% reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28% increase in ghrelin, which triggers hunger. The young men in the study, published in the journal Annals of Internal Medicine, also tended to eat more sweet and starchy foods when sleep was cut short: The sleep-deprived men chose lollies, cookies and cake over fruit, vegetables or dairy products.

People who consistently slept five hours or less per night had on average 14.9% higher ghrelin levels and 15.5% lower leptin levels than those who slept eight hours a night. This means that the hunger hormones went up, and satiety hormones went down.

In other results:

* More than half surveyed said they experience symptoms of insomnia a few nights a week or more.

* Thirty-seven percent said they snore frequently.

* One in 10 experience pauses in breathing while sleeping.

The solution to the problem? More sleep, the foundation says.

The first thing that a physician usually mentions to a peptic ulcer patient is that he must leave off caffeinated drinks. Not only peptic ulcer but several other kinds of digestive problems arise from the use of coffee.

Many people find that caffeine drinks cause them to suffer diarrhea followed by constipation. Headaches are common among caffeine users, and often clear up after only a short period of caffeine abstinence — a week or two. Headaches may occur as a caffeine withdrawal symptom; some people are so sensitive that they get a headache soon after drinking their last cup.

Damage to chromosomes by caffeine has been recognized for years. Those who want good babies and easy pregnancies should use absolutely no caffeine before, during or after pregnancy, since caffeine can damage the chromosomes of the ova and spermatozoa, as well as the chromosomes of the developing embryo during pregnancy.

Any substance that can damage chromosomes can also cause an increase in the rate of cancer. Bladder cancer in women is 2 1/2 times more likely to occur if a woman drinks only one cup of coffee per day (7). There are already several cancers that are known to be more common if one uses caffeine.

Since caffeine first stimulates the nerves than causes depression, presence of fatigue in those who use caffeinated drinks is common. It is a fact that the commonest complaint in physicians’ offices today is that of fatigue.

Yet, many people mistakenly believe that coffee helps them get through a difficult day. In addition to fatigue, mental confusion and depression also result from the use of caffeinated drinks. While caffeine drinks cause an immediate increase in the learning ability, the overall result is a decrease in learning; the physical fatigue resulting from pharinacologic depression of the nervous system produces emotional depression, leading to a reduction of interest in and retention of new material.

If caffeine is taken at night, it interferes with the mechanism the brain has of transferring freshly learned material from the short-term memory to the long-term memory.

References:

Greden, John F. M.D. et al. Anxiety and Depression Associated with Caffeinism Among Psychiatric Inpatients. American Journal of Psychiatry 133:8, Aug 1978.
Bellet, Samuel. Effects of Coffee Ingestion on Catecholamine Release.
Greden, John F. M.D. Anxiety of Caffeinism: A diagnostic dilemma. American Journal of Psychiatry 131:10, October, 1974.
Miscarriage and the Coffee Connection. Science News October 25, 1975 page 267.
The Medical Effects of Coffee. Medical World News January 26, 1976 page 63-73.