Beans: A Fresh New Look!

Judy E. Buss

Judy E. Buss

The food nicknamed “The Musical Fruit” is actually a pot of gold! Beans are packed with nutrients, are most economical, extremely versatile, and in their dry state do not require refrigeration. Dry beans, peas, and lentils, are members of the legume family. They are rich in protein, B vitamins, iron, calcium, potassium, and phosphorus. Legumes help lower cholesterol, stabilize blood glucose, are exceedingly low in fat, and provide ample fiber.

Beans can be transformed into literally hundreds of delicious dishes such as soups, stews, whole-meal salads, and dips. Combining beans (or lentils) with any whole grain, yields complete protein that can also form the basis for satisfying meatless meals. Canned beans are devoid of most of their nutrition, are overcooked and often contain artificial flavors, preservatives, high levels of sodium, sugar, fat, and other harmful chemicals.

Cooking most types of beans is much easier and faster than you think. Lentils do not require soaking whatsoever. Time can be saved by cooking a double amount, for a second meal a few days later.

Fast cooking method: Measure one cup of dry beans. Check for stones and other uninvited guests. Using a colander, thoroughly rinse them under running water then transfer them to a medium saucepan. Cover with water reaching 2 inches above the beans. Bring to a boil and cook 2 minutes. Turn off the stove and let the beans soak in the hot water for 1 – 2 hours. Drain, and once again cover the beans with fresh water reaching 2 inches above them and cook until tender. Cooking time: Chickpeas (garbanzo) require 45 minutes; Black Eyed Peas 15 minutes; Pinto Beans 45-60 minutes; Black Beans 90 minutes; Split Peas 45 minutes; and Lentils (cooked without soaking) 25 minutes. If someone tells you that you are “full o’ beans”, your response should be “Amen!”

CURRIED LENTIL SALAD
      2 servings 
 1 cup dry lentils
2 tablespoons sweet onion, finely chopped
1 small tomato, finely chopped
1-1/2 teaspoons curry powder
2 – 3 tablespoons extra virgin olive oil

Check the lentils for debris and other unwanted guests. Rinse them in a fine-mesh sieve and place in a small saucepan. Cover the lentils with water reaching 1 inch above them. Cook for 25 minutes, drain, and let cool a bit. Meanwhile, in a medium bowl mix the lentils with all the other ingredients. Serve with toasted whole wheat or multi grain pita wedges if desired.

“Mission Nutrition” Tips and Recipe from Judy E. Buss, Health Columnist, Nutritional Cooking Instructor.

Excerpted from Judy E. Buss’ article, first published in the “Feeling Fit” Magazine, Sun Coast Media Group newspapers, Florida.

Stay tuned for more Judy E. Buss’ “Mission Nutrition” words of wisdom and recipes.

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How You Can Comfort a Loved One with Cancer – Article

William Collinge, PhD

William Collinge, PhD

Have you ever wondered if you can comfort someone whose life has been touched by cancer?  It may be a parent, a sibling or other relative, a spouse, partner or fiend.  No matter who it is, we share the common experience of a natural desire to help and bring comfort, to alleviate suffering that person we care about.

The article link below explains a program that teaches family members and friends how to use simple forms of touch and massage to reduce symptoms and side effects of treatment.

Caregivers using the techniques achieved significant reductions in stress/anxiety, pain, fatigue, depression, nausea, and an assortment of miscellaneous symptoms.

You have in your heart and hands the ability to reduce suffering in a loved one with cancer.  Give them the gift of touch, and both of you will be rewarded.

Article Link: How You Can Comfort a Loved One with Cancer by William Collinge, PhD

For additional articles, visit the American Holistic Health Association’s Self-Help Articles Collection.

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Accessing Our Inner Observer Part B

Marcey Shapiro, MD

Marcey Shapiro, MD

Being With What Is.

Another way to experience our inner observer is simply being with what is, without trying to change it, or push it away. All our feelings, even those that seem painful, are deeply empowering. We can sit with our feelings, noticing them, without digging in, judging, or justification, just as our inner observer does. Without saying to ourselves “this is good or this is bad.” Without commenting internally or externally. Merely acknowledging a feeling and sitting with it, experiencing it, breathing into it, or feeling it in our body is very empowering and soothing. To flow, emotions need to be allowed and experienced. They have information for us. When we try to escape them, they can feel more insistent. This is certainly the case with anxiety.

One way to be with a painful feeling like fear is merely to gently acknowledge it. You can notice and feel the feelings without digging in deeper. Even through unpleasant feelings we can simply be with our self, with kindness. You might say to yourself something like “This anxiety feels terrible right now; I am in an uncomfortable place,” or “I do not like this feeling.” As you just sit with your emotions and breath, often there is naturally a shifting. Emotions can shift to a place of greater ease, even peace, rather quickly when we let ourselves simply experience them rather than trying to force them away.

Letting go of the Story

We can also let go, and don the perspective of the inner observer, by focus on the feelings alone and not the thoughts that trigger them. It does not usually matter why you feel how you feel right now, if your goal is to feel better. In this moment, there is little you can do to change the current circumstances in your life. There is nothing you can do about the past, and very little you can do about the future. Right now there is only Now. You cannot affect the presentation you will give tomorrow, whether your loved one will recover from his illness, whether what you said to a friend made her angry with you, whether the bank will repossess your house, how the U.S. political situation will affect the global economy, or the global climate. Worrying about those thoughts, and others like them, just digs your emotional hole deeper. But you can say to yourself, “Right now I feel anxious” or “Right now I feel sad,” without having to mentally add some reason or justification about why you feel how you do. You can feel the emotion and at the same time drop the story line. This provides a great deal of relief and allows the emotions to flow.

At happier moments, we can allow pleasant emotions to flow without a story line. While it is seemingly easy to experience pleasant emotions, in actuality, often we skip over them. We can be hurrying on to the next experience, or be busy comparing the present to a past moment. Be Here Now was the delightful title of a book by spiritual teacher Ram Dass, and is a fun contemporary song by Ray Lamontagne. It is worthwhile for our emotional flow to practice “being here now” by relaxing and noticing delightful feelings when they occur.

Excerpted from Freedom From Anxiety: A Holistic Approach to Emotional Well Being by Marcey Shapiro, MD, published by North Atlantic Books 1/14/14, copyright © 2014 by Marcey Shapiro. Reprinted by permission of publisher.

Stay tuned for more thoughts from Marcey Shapiro, MD,  on “Transforming Health” and Heart Centered Living

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On Reducing Stress – Video

with John Fenton

with John Fenton

How do you deal with stress each day? Are you aware that the stress in your life impacts your health, quality of life and relationships?

In the video link below learn how to use your power of choice to take actions toward more balance in your life.

Video Link: On Reducing Stress with John Fenton

For additional educational video clips submitted by AHHA members, visit AHHA’s Self Help Videos section.

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The Powerful Creative Mind: How it can help you be well – Article

Carol Winkfield, PhD

Carol Winkfield, PhD

Awareness, intention and attention are mental tools with the potential to make powerful positive change in your wellbeing.

The article linked offers you insights for how these tools work.

Consider how these might help you counter the many little stresses in your daily life.

Article Link: The Powerful Creative Mind: How it can help you be well by Carol Winkfield, PhD

For additional articles, visit the American Holistic Health Association’s Self-Help Articles Collection.

Posted in Beliefs, CONDITIONS, consciousness, HEALING APPROACHES, LIFESTYLE/ATTITUDE, stress | Tagged , , , | Leave a comment

Sleep Better Insomnia Acupressure Points – Video

with Michael Reed Gach, PhD

with Michael Reed Gach, PhD

Do you have a problem getting to sleep?

In the video below learn acupressure ankle points to sedate your energy for counteracting insomnia, plus tips to get to sleep.

Pressing these ankle points together can enable your body to relax deeply for a good night’s sleep. These techniques are easy to teach your child.

Video Link: Sleep Better Insomnia Acupressure Points with Michael Reed Gach, PhD

For additional educational video clips submitted by AHHA members, visit AHHA’s Self Help Videos section.

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Embracing Motherhood – Article

Karen Salt

Karen Salt

What ideas do you have about motherhood? What aspects of mothering do you feel are essential?

The article link below delves into the mental, physical, and spiritual changes, concerns, and questions of mothers-to-be and new mothers.

By learning ways to adjust and sustain her core parts, a mother’s evolving identity can truly reflect the mother, the parent, and the partner that she wants to be.

Article Link: Embracing Motherhood by Karen Salt

For additional articles, visit the American Holistic Health Association’s Self-Help Articles Collection.

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Beets lower blood pressure – Research Article

iStockPhotoBooksAre you dealing with hypertension? A new study suggests that drinking beetroot juice can help lower blood pressure in people with high blood pressure. It appears that besides being a source of vitamins A and C and iron, beetroot is also a rich source of nitrates that affect blood vessels.

You and your physician can review the research article link below.

Research Article Link: “Beetroot Juice Lowers Blood Pressure”  from the January 2015 issue of Natural Standard’s Integrative Medicine Newsletter.

For additional research results, visit the American Holistic Health Association’s Special Updates eReport Archives and note Featured Research item in each issue.

 

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Health Care Issues – Video

with Emmett Miller, MD

with Emmett Miller, MD

Most diseases are the result of how we handle stress and treat other people.

In the video link below Dr. Miller talks about our current health care system and how it is not responding to the fact that 80-90% of our diseases are the result of our lifestyles.

Consider how you can use your lifestyle choices to improve your own health.

Video Link: Health Care Issues with Emmett Miller, MD‬

For additional educational video clips submitted by AHHA members, visit AHHA’s Self Help Videos section.

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How to Build Vitality and Stop Energy Vampires from Draining You – Article

Judith Orloff, MD

Judith Orloff, MD

Each day we encounter a wide range of energies, both positive and negative.

The article link below describes the journey of one empathy to learning how to protect herself from the negative energy from others that drained her.

Learn how you too can benefit from positive energy and block the negative.

Article Link: How to Build Vitality and Stop Energy Vampires from Draining You by Judith Orloff, MD

For additional articles, visit the American Holistic Health Association’s Self-Help Articles Collection.

Posted in Beliefs, brain function, CONDITIONS, HEALING APPROACHES, release emotions, stress, Visualization | Tagged , , , , | Leave a comment