Essentials of Health and Well Being

Well-being, which is another way of saying good health, can be enhanced in small, easy and pleasant ways. Well-being is a state of mind as well as body. Achieving it can be a simple, joyful experience. Try the following suggestions to enhance your health and well-being.

1.Take a walk

• One 40 minute walk can dramatically lower levels of tension and anxiety. If you're interested in losing weight or keeping weight off, try brisk walking. Studies have proven time and time again that walking is a safe, effective way to shed pounds. Walking is also easy on the joints, and whether you do it alone or with a friend, it's a great way to take a long, appreciative look at the world around you

2.Stretch

• Stretching feels so good! Stretching also keeps your body flexible so it will do what you want, when you want. Studies show us that regular stretching can also lead to weight loss! Here is how it works: When we stretch, we engage muscles that become more developed over time. Muscles take up less space in our bodies than fat, and they also burn a lot of calories to survive. So, stretching effectively turns our bodies into fat-burning machines. Stretching is also a stress reliever. A little stretching tidbit: Regular stretching can actually increase your height!

3.Drink a Glass of Water

• Water is free, it has no calories, it keeps your joints working smoothly and your intestines doing what they're supposed to do. Water also keeps you feeling full so you won't overeat. If you supply your body with fresh water continously, you can purge your system of impurities and keep your skin youthful. Water will even diminish or possibly eliminate monthly water retention. In addtion to all of this, when you're drinking enough water (about eight glasses a day), you will notice the return of real, appropriate thirst. In short, water is a good friend to make and keep.

4.Take a Nap

• Before there was electrical lighting, people actually slept on average, ten hours a night. These days we barely average seven hours and, as a result, we are a sleep-deprived nation. Sleep-deprived brains make mistakes. Studies show that if you shortchange your night's sleep by an hour and a half, you can lose as much as one third of your alertness the next day. And contrary to popular belief, lost sleep cannot be "made up for". A nap can improve your mood and your mental sharpness.

5.Take the Stairs

• Yes, you've heard this one before, but the advantages of regularly walking up several flights of stairs are considerable. Gluteus maximus and quadricep muscles can become noticeably toned in a matter of days. (Bigger muscles burn more calories). Eventually, heart and lungs strengthen and resting heart rate lowers. Don't be afraid to get a little bit tired! It goes away faster with every flight.

7.Jump in a Puddle

• Remember how much fun jumping used to be? It can still be just as much fun! Besides, you're a grown-up now; no one can tell you not to jump! Technically speaking, the hopping motion of jumping is good for your leg muscles, and that laughing motion is great exercise for your facial muscles. So jump in that puddle, get wet and get exhilarated.

8.Smile

• A smile can subtract years from your face and say more about you than hours of conversation. Smiling can also tone three groups of facial muscles, and firm, supple muscles make for a healthier complexion. Smiling can stimulate glands, hair follicles and blood, all of which nourish and revitalize your skin. And a smile is a wonderful thing to behold. Be generous with your smiles! Smiling is contagious, in an oh-so-healthy way; you'll do others a health favor!

9.Skip

• Skipping elevates your heart rate, gets your blood pumping and does wonders for your metabolism. Plus, it gets you where you're going faster. It has a magical way of putting smile on your face, too. Remember when you were a child and you skipped when you were feeling happy? That really doesn't change with age. In addtion, athletes often use skipping to boost muscle strength and endurance. If a 30 minute walk lowers tension and anxiety, just think what a 30 minute skip can do.

10.Do Nothing

• Just sit and be alone, in total quiet. Turn off the television and/or radio. Ignore the telephone. do not try to solve anything. Don't make plans for anything. Just let your mind go blank and your body go limp. Become reacquainted with that still, silent place that is your essence. Visit this remarkable place as often as you like. Stay as long as you can. Few activities are more refreshing.

11.Whistle

• Whistling can be good for your heart and lungs and it's also a great tension reliever. A little upbeat, pleasant, inspiring music via a whistle can lighten even the heaviest of moods, help lower your blood pressure and reduce the release of stress hormones. Whistling a familiar tune can take our mind off your troubles. And even the smallest shift toward positive thinking can change your body in powerful ways. Whistle while you work...and walk, play, bake, cook -- whenver!

12.Eat an Apple

• Just one apple gives you much more than a refreshing, crisp snack! Apples are an excellent source of carbohydrate energy, and they contain antioxidants that may help protect against cancer, heart disease and strokes. one medium apple gives you five grams of fiber in the form of pectin, a great cholesterol reducer. Eating one after a meal can eliminate 95 percent of the bacteria that causes tooth decay.

13.Write a Letter

• Share your thoughts and feelings with a friend, and you've forged an intimate connection to better health. The simple act of writing can be inspiring and uplifting, plus it helps you organize your thoughts, which leads to action. What better way to reconnect with someone you care about? So boost your spirits -- and give a loved one the joy of finding a hand written letter in the mailbox for a change.

14.Go Bowling

• Swing the bowling ball back, and you stretch your biceps and contract your triceps. Bend forward, knee almost to the ground, and let the bowling ball roll. Your heart rate will increase, your blood circulates faster and you just did a deep knee bend. Bowling is a fun way to get a little exercise...while enjoying the healthful benefits of laughter and good company.

15.Call Mom

• You'll feel great; she'll feel even better. Mom is probably still the one who knows you best and has the smartest advice for you. And in the cycle of life there will come a day when you want to call her and cannot. So look around -- do you see a telephone? You know what to do.

16.Ride a Bike

• Indoors on a stationary bike or outdoors, cycling can be one of the best aerobic exercises there is. A 30 minute ride helps condition heart muscle, lower blood pressure and boost levels of healthy HDL cholesterol. Make your outing fun by cycling with friends or picking a scenic spot. And don't forget to warm up and cool down by stretching, walking with your bike or pedaling slowly.

17.Giggle

• Laughter triggers the release of endorphins, those chemicals in the brain that induce feelings of euphoria. A good giggle can also suppress the production of corticol, a hormone released when you're under stress and one that can influence blood pressure, causing your body to retain salt. Laughter is legal, moral and non-fattening. Laughter, and better yet a good giggle, is also contagious, and engaging in laughter frequently will contribute to a happier world around you.

18.Breathe

• Fresh air can be one of the best health tonics available, plus it's free. Breathing revitalizes every part of your body. Breathe the right way -- inhaling and exhaling fully from your diaphragm -- and you'll send oxygen zipping through your bloodstream. And the relaxed, rhythmic sensations of correct breathing can reduce tension and anxiety.

19.Make Something

• Create, or draw a picture, redecorate a room, make a flower arrangement, write a poem, cook a meal, bake some cookies -- the genuine feeling of accomplishment you get from creating something can be a great secret of health and longevity. Plus the act of creation is inherently empowering. Transfer that take-charge feeling to other areas of your life and you've got a great recipe for success.

20.Be Happy for Others

• Sharing somebody else's success brings us back to a feeling of community, and celebrating as a community is one of life's finest pleasures. Take a moment to call and say congratulations, or "I'm so happy for you", and mean it! Jealousy should have no place in your life. Jealousy is a useless, destructive emotion with no positive outcome.

21.Eat Tomatoes

• Tomatoes have been linked to a 40 percent lower incidence of stomach, colon and bladder cancer. And tomato eaters often have higher blood levels of lycopene, an antioxidant that protects cells from damage. Although these red beauties are wonderful fresh off the vine, cooking tomatoes with fat, such as olive oil and cheese, seems to release lycopene in a form more easily absorbed by the body. And don't forget...the tomato is actually a fruit, not a vegetable!

Link

Feel Good & Be Well with Massage
Massage in America has ‘suddenly’ become quite mainstream and acceptable. Indeed, one of America’s fastest growing service industries is the day spa, which among other services commonly features massage. Massage schools have proliferated across the country. Twenty years ago, who in their right mind would have predicted that massage schools would be in places like Huntington, West Virginia or Fayetteville, Arkansas. Even more amazing is that more and more insurance companies are re-imbursing patients for massage services.

For the majority of Americans, a massage is simply a massage: techniques for rubbing the body for relaxation and stress relief. Practitioners and students of massage and those individuals who have become connoisseurs of massage know that a massage is not simply a massage. Massage encompasses a wide range of techniques. Some massage procedures are not very relaxing, even painful at times. Certain types of massage can be more invigorating and stimulating than relaxing. Various forms of massage utilize hot stones, cold and hot packs and other forms of tools that function to facilitate the therapeutic effects. Other types of massage use no oils or lotions and are given with the client fully clothed. Some massage practitioners apply techniques with their feet, elbows and knees in addition to their hands. Clearly, massage is a many faceted phenomenon.

The bodywork techniques commonly referred to as Thai Massage are an important component of an entire traditional medical system. Traditional Thai Medicine is a 2500-year-old system of natural healing developed in the ancient kingdom of Siam (modern Thailand). Traditional Thai Medicine is composed of four major branches. These four components are herbal medicine, food cures and nutrition, spiritual practices and the manual therapies ‘Nuad Bo’Rarn", also commonly referred to as Thai Massage. Examining the Thai name for their hands-on healing work is helpful in developing an understanding of this type of work from the Thai perspective. The Thai word ‘Nuad’ means to touch with the intention of imparting healing. The word ‘Bo’Rarn’, derived from the Sanskrit language, means something that is ancient, sacred and revered. Clearly, the intention is to describe something that encompasses a Western notion of massage, but extends far beyond a description of a series of techniques applied to the surface of the body.

The medical knowledge of ancient Siam was transmitted orally from teacher to student in the same way the treasured texts (sutras) of Buddhism were transmitted. This medical knowledge was highly revered by the recipients and the practitioners of the medical arts. Historically, the practitioners of medicine were the Therevada Buddhist monks and the sites where healing was provided was primarily at the monasteries (known as Wats).

Traditional Thai Massage is based on an energetic paradigm of the human body/mind. This bio-energy travels on pathways throughout the body that are designated as ‘Sen’. Specific locations (points) of energy are called ‘nadis’. Traditional Thai Medicine has been informed historically by the rich, ancient traditions of India and China. Thai medicine has evolved within the cultural context of Thai Therevada Buddhism and its development and history are woven into the fabric of the spiritual tenets of Buddhism.

A key aspect of Buddhist philosophy that is expressed through Thai Massage is the concept of ‘Metta’. Metta, which is translated as ‘loving kindness’, is a core component of daily life for each individual seeking awareness on the path described by the Buddha. The practice of Thai massage and other healing work is understood to be a practical application of Metta. Thai massage demonstrates the Four Divine States of Mind as taught in Buddhism: Loving-Kindness, Compassion, Vicarious Joy, and Mental Equanimity. In Thai Therevada Buddhist philosophy significant emphasis is placed on the practical application of spiritual philosophy; that higher ideals should be brought into everyday life activities and decisions.

Additionally, many components of the traditional massage have been developed and utilized to facilitate seated meditation and yoga practice. In Thailand, (as in India), yoga is considered to be a science that links the individual self with the Universal Self. Furthermore, yoga can expand the narrow constricted egoistic personality to an all-pervasive, eternal and blissful state of reality.

There are certain key aspects of Thai massage that make it markedly different from what is typically considered to be massage. Thai massage is usually performed with the recipient wearing loose fitting clothing while laying on a cotton mat on the floor. No oils or lotions are utilized in Thai massage, and the session usually lasts a minimum of 90 minutes. In Thailand, it is common for sessions to last up to three hours!

Whereas most massage instruction begins with technical procedures and specific anatomical information, Thai Massage instruction begins with the imperative that the student works in a concentrated and meditative state of mind. Students are encouraged to work in a state of mindfulness, concentrated and fully present in each moment. This level of consciousness can be imparted to the recipient through the practitioner’s touch and actually foster a meditative state of mind in the recipient. Students are instructed to seek clear intention and purpose in their work and to maintain a focus on their breathing.

The techniques of Thai massage are applied very, very slowly. Students are encouraged to realize that it is impossible to be working too slowly as long as there is some movement. The slowness of practice facilitates the tendency toward mindfulness. Additionally, because many of the techniques require heightened flexibility of both the practitioner and recipient, the slowness significantly diminishes the chance for injury. With the practitioner working in a state of mental mindfulness and working very slowly, they become acutely aware of resistance and any discomfort for the client immediately and are able to stop or amend the procedure before injury occurs.

Proper body mechanics are emphasized in the teaching and application of Thai Massage. Many aspects of a Thai massage session are equivalent to having yoga asanas (postures) done to you. People often refer to Thai massage as a type of dual yoga. While anyone can receive Thai massage, certain procedures can be eliminated if they are not appropriate for the recipient: i.e. certain stretches of the back and legs would be avoided for individuals with lumbar disc problems. Thai massage has been utilized for centuries as an important healing tool in the treatment of a wide variety of ailments. These can include, but are not limited to, musculo-skeletal problems, internal medical problems, neurological complaints, and emotional distress.

A final aspect of Thai Massage that further establishes its uniqueness from Western massage is the emphasis on deep abdominal procedures. In Thai medical theory, all the major energy pathways of the body (the Sen) have their origins in the abdomen in the vicinity of the navel. In addition, the health and vitality of the primary sensory orifices (eyes, ears, nose, and mouth) are dependent on the health of the abdominal organs and the unobstructed flow of bio-energy through and away from the abdomen.

Traditional Thai massage is a unique and wonderful form of hands-on healing work. Although it has many elements that are quite ‘foreign’ to Westerners, it’s many attributes and benefits can make it a marvelous healing experience and a joy to learn as well as to receive. Additionally, Thai Massage can provide a good opportunity (even for a novice) of achieving a state of deep mental and emotional equanimity, profound stress relief and moments of sweet bliss.

LINK

ROYAL FLORA RATCHAPHRUEK 2006
International Horticultural Exposition for His Majesty the King

“Royal Flora Ratchaphruek 2006” is the first ever International Horticultural Exposition receiving recognition from The Association of International Horticulture Producers (AIPH) to be held in Thailand.

In 2006, the Thai nation comes together to celebrate the most auspicious occasions of His Majesty King Bhumibol Adulyadej’s 60^th Anniversary or the Diamond Jubilee of His Majesty’s Accession to the Throne together with His Majesty’s 80^th Birthday Anniversary.

To mark this momentous occasion, “Royal Flora Ratchaphruek” is one of the grand celebrations being hosted by the Royal Thai Government in honor of His Majesty King Bhumibol Adulyadej (Rama IX), the ninth ruler of the illustrious Chakri Dynasty and the world’s longest reigning monarch. His Majesty is ‘Father of the Nation’ and ‘Beloved King’ to the Thai people.

Royal Flora Ratchaphruek 2006 represents a concerted effort of the Thai people to create one of the world’s most beautiful international horticultural expositions as an expression of deep love and respect for their Beloved King who has won the hearts of Thai people across the Kingdom through His Majesty’s tireless dedication to bringing about a better quality of life of for the Thai people through His Majesty’s gifts in agricultural projects as well as valuable lessons in life.

Through Royal Flora Ratchaphruek 2006 -- International Horticultural Exposition for His Majesty the King, the Thai people come together to express their utmost gratitude for His Majesty’s benevolence, care and concern. Time-honored traditions will be observed; only the very finest available will be presented to the ‘Devaraja’ or ‘Divine King’. This will be an exposition that deserves the name “International Horticultural Exposition for His Majesty the King.

THE SIGNIFICANCE AND SYMBOLISM OF RATCHAPHRUEK FLOWERS

In Thailand, ‘Ratchaphruek’ -- the Golden Shower Tree (Cassia fistula L.), is considered to be an auspicious tree.

The dazzling yellow flowers signify two out of the three most important institutions of the Thai nation – the national religion, Buddhism, and His Majesty King Bhumibol Adulyadej who was born on Monday. Yellow is the color associated with Monday.

The shape of the pollen resembles the Thai numeral for nine; another fascinating characteristic that is symbolic of His Majesty King Bhumibol Adulyadej, Rama IX, the ninth ruler of the illustrious Chakri dynasty.

Given these many auspicious associations, the bright and cheerful yellow blossoms of the Ratchaphruek tree have been the inspiration for the name and logo of Thailand’s first International Horticultural Exposition for His Majesty the King -- Royal Flora Ratchaphruek 2006.

Thai name: Ratchaphruek
Common name: The Golden Shower Tree Scientific name: Cassia fistula L.
The Golden Shower Tree is also known by its less familiar common names including “purging cassia”, “pudding pipe tree” and “Indian laburnam”.

GARDENS FOR THE KING

• Path of Wisdom
  His Majesty the King’s care and concern for the lives of the people, combined with His intimate knowledge and expertise in agriculture have resulted in the introduction and successful implementation of thousands of Royal Projects which have improved the quality of life for millions.
  
  “Gardens for the King” which comprises “International Gardens” and “Corporate Gardens” will not only nourish the visitors’ eyes with cultural and horticultural beauty but will also enrich their minds with exotic cultures and knowledge of agricultural Royal Projects.
  
  
• INTERNATIONAL GARDEN
  This area is allocated for exhibitions of national blossoms, blooms, and horticulture as well as the cultural arts and architecture of 30 countries from around the world.
  
  Each garden will reflect a historic diplomatic, cultural and trade ties between nations, people or, where possible, royal families of the two countries.
  
  Participating Countries
  Japan, South Korea, Vietnam, Malaysia, Cambodia, Lao PDR, Indonesia, India, Nepal, Bhutan, Pakistan, China, Brunei, Turkey, Spain, Belgium, Netherlands, Bulgaria, Mauritania, Kenya, Nigeria, Gabon, Sudan, Morocco, Tunisia, South Africa, Burundi, Qatar, Iran, Yemen, Trinidad & Tobago, Canada
  
  
• CORPORATE GARDEN
  Each of the 80 gardens from state enterprises and domestic and international major corporations will utilize creative garden design to visually illustrate and commend a range of concepts, theories and ‘best practices’ behind Royal Projects initiated by His Majesty the King and which reflect His Majesty’s tremendous insight and ingenuity.

• THAI TROPICAL GARDEN

• The Way of Life
  Encompassing an area of over a hundred thousands square meters, the “Thai Tropical Garden” is a colossal classroom that showcases the vast diversity in the way of life of tropical lands. Visitors will be able to witness first-hand an extensive variety of tropical horticulture encompassing fruits, plants, flowers and herbs.
  
  As visitors stroll down the path away from the leisurely ambience of the Expo Plaza, the center point of the exposition activities, amenities and services, they find themselves being drawn towards the Royal Pavilion.
  
  
• THE ROYAL PAVILION
  The Way of Light
  The majestic Royal Pavilion, constructed in the exquisite Lanna architectural style, is located right in the heart of the event site.

• ORCHID PAVILION

1 – 12 November 2006

	Royal Flora Ratchaphreuk 2006 Opening Ceremony
	International Flower Expo

5 November 2006
‘Loi Krathong – Festival of Light’

10 – 16 November 2006
Flower Universe

17 – 27 November 2006
Aquatic Plants and Lotus

1 – 11 December 2006
Rare Species and Novelties

5 December 2006
King Bhumibol Adulyadej’s Birthday

29 December 2006 – 7 January 2007
Fruits and Vegetables

31 December 2006 – 1 January 2007
New Year Countdown

11– 14 January 2007
HortiAsia 2007

20 – 31 January 2007
International Green Pot Plants

31 January 2007
Closing Ceremony

Please click to select

SITE PLAN HIGHLIGHTS

ROYAL FLORA RATCHAPHRUEK 2006 International Horticultural Exposition for His Majesty the King At the Royal Agricultural Research Center, Chiang Mai, Thailand 1 November 2006 – 31 January 2007

LINK

Everything You Need to Know About Organic Foods

What is organic food?

Organic refers to an "earth friendly" and health-supportive method of farming and processing foods. Weeds and pests are controlled using environmentally sound practices that sustain our personal health and the health of our planet. The term "organic" applies to both animal and plant foods.

Organic farmers do not use chemicals (pesticides, fungicides or fertilizers) in an environmentally harmful manner. They utilize a blend of old and new technologies and scientific research to balance the earth's natural ecosystem. Examples of organic farming methods include:

• Rotating crops between fields. This helps keep pests from building up and improves soil fertility.
• Planting select bushes and flowers to attract beneficial insects which ward off unwanted pests.

Organic farming produces nutrient-rich, fertile soil which nourishes the plants, and it keeps chemicals off the land to protect water quality and wild life. Organic farming also gives us food that is safer to eat and much more likely to keep us healthy.

What You Should Know About Organic Foods

Just what does it mean when a food is labeled organic? The U.S. Department of Agriculture finally issued a new national seal designed to bring clarity and assurance to consumers that foods bearing the seal are certified organic following USDA standards which were 10 years in the making.

Beginning Oct. 21, only foods certified as at least 95 percent organic - that is, produced without most pesticides, toxic fertilizers, growth hormones and antibiotics - will be allowed to carry the official "USDA organic" seal.

One caveat: The new rules apply only to food produced on or after Oct. 21, so it may be several months before the seal becomes commonplace in grocery aisles, particularly on packaged foods where the turnover is slower.

The new USDA national standards replace what had been a mishmash of certification systems run by individual states and private groups. The USDA seal will ensure consumers are actually purchasing a product that is truly organic rather than a creatively worded package that advertises itself as organic when only a few ingredients actually are.

Under the new rules, foods will be labeled as belonging to one of four categories:

1. Food that is 100 percent organic may carry the new "USDA organic" label and say "100% organic."
2. Food that is at least 95 percent organic may carry the new seal.
3. Food that is at least 70 percent organic will list the organic ingredients on the front of the package.
4. If a product is less than 70 percent organic, the organic ingredients may be listed on the side of the package but cannot say "organic" on the front.

The national organic program rules prohibit the use of conventional pesticides, petroleum- or sewage-sludge-based fertilizers, bioengineering or ionizing radiation and synthetic substances. Foods certified as organic must be produced using growing methods that minimize soil erosion and that maintain or enhance the fertility of the soil. Organic farms need to prove that these materials have not been used for at least three years. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones, must be fed organic feed and have access to the outdoors. Before a product can be labeled "organic," an inspector visits the farm where the food is produced to make sure the farm meets USDA standards.

Look for the word "organic" and a small sticker version of the USDA organic seal on vegetables or pieces of fruit or on the sign above the organic produce display. The word "organic" and the seal may also appear on packages of meat, cartons of milk or eggs, cheese and other single-ingredient foods. Use of the seal is voluntary.

The federal government's stamp of approval is an important step toward mainstream acceptance for the rapidly growing industry. Organic food sales in the U.S. are increasing by about 20 percent a year and are expected to surpass $11 billion in 2002 and $20 billion in 2005.

The new USDA's national criteria for labeling are aimed at enabling consumers to make an educated choice among the foods they purchase and also include the safeguard of fines for misrepresentation. New federal laws for organic certification assess penalties of up to $10,000 for each violation of selling or labeling products "organic" when they are not or when organic food is contaminated with non-organic compounds. This means that the organic grapes can.t be contaminated by the non-organic apples. Separate tubs and wash water are used to trim and clean produce and if there is an organic display in a place where non-organics have been, it is required that the nonskid mats be replaced and the area cleaned with a mild, bleach solution.

Link

Healthy, Tasty Seasonings for Bland Vegetables



Research shows that many of the vegetables Americans least like to eat are rich sources of phytochemicals that reduce the risk of a variety of illnesses, including heart disease and cancer. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are among our most unpopular vegetables because of their assertive flavors. However, they may offer many protective health benefits.

Cruciferous vegetables are members of the cabbage family; they get their name from their four-petaled flowers, which look like a 'crucifer", or cross. Other cruciferous vegetables include:

1. arugula
2. bok choy
3. collards
4. kale
5. mustard greens
6. rutabaga
7. turnip greens
8. watercress

You can smooth out the strong flavors of cruciferous vegetables by serving them with an assertive garnish, such as a few drops of toasted sesame seed oil or extra-virgin olive oil that can be plain or flavored with lemon, garlic, herbs or chili pepper. Or, try sprinkling of balsamic vinegar, citrus juice, low-sodium soy sauce, or other seasonings such as garlic, cumin, coriander, ginger or anise.

You can also make a simple glaze by mixing together in a blender :

• 1/4 cup balsamic vinegar
• 1-tablespoon honey
• 1-teaspoon minced garlic
• 1-teaspoon minced fresh ginger
• 1-teaspoon extra-virgin olive oil
• One small seeded, chopped tomato
• Salt and black pepper to taste

Bring the mixture to a boil in a saucepan and cook until it is slightly syrupy, about three to four minutes. One tablespoon of the glaze contains 22 calories, less than 1 gram of total fat (0 saturated), 4 grams carbohydrate, no protein or fiber and 2 milligrams of sodium and is a free food exchange.

Use the vegetables within three to four days of purchase. Long storage makes assertive flavors stronger. Until then, store them unwashed in the vegetable crisper of the refrigerator, loosely wrapped in perforated plastic bags.

Buck the trend and dig into those cruciferous vegetables!

LINK

MEDITATION : Mindfulness With Breathing

Meditation is found in some form or another in all major religious traditions but in Buddhism it is integral to the path to enlightenment. The practitioner trains his or her mind so that it can understand the four-points that form the core of the Buddha’s teaching: suffering, what causes it, the end of suffering, and the path to that end.

Consequently, the art of meditation is a highly developed one in Thailand. One doesn’t need to be a Buddhist, or even be interested in Buddhism, to benefit from meditation. A valuable training that can be applied to daily life, it greatly helps concentration and can lead to a state of peace and calmness, no matter where the meditation is performed.

There are two main branches in Buddhist meditation: Samatha (calmness, concentration) and Vipassana (insight), which stresses mindfulness.

The techniques of Samatha meditation are many, some of them older than Buddhism itself. Amongst the most commonly practiced in Thailand is Anapanasati, or “mindfulness with breathing”. Mantra meditation, in which given words are repeated over and over to help focus the mind, is also widely practiced. Kasinas, where mediators concentrate on an object outside themselves, such as a crystal ball and candle flame, is yet another form.

Sati, or mindfulness, is the key to Vipassana meditation. When the mind is untrained it is wide open to outside disturbances, and the objective is to be aware of what happens but not dwell upon it. So you train yourself to be aware of the body’s movement, the rise and fall of the chest as you inhale and exhale, the movement of the legs and feet as you walk, and your feelings and state of mind. Walking, sitting and lying meditation are a few of the Vipassana techniques, and to avoid distractions as far as possible the retreats are usually held in isolated and peaceful surroundings.
Meditation teachings are widely available in Thailand for Thais and visitors alike, ranging from English language day classes in Bangkok through to intensive month-long Vipassana courses at remote retreats in the provinces.

Getting Started

by Buddhadasa Bhikkhu

(adapted and translated by Santikaro Bhikkhu)

Sit up straight (with all the vertebrae of the spine fitting together snugly). Keep your head upright. Direct your eyes towards the tip of your nose so that nothing else is seen. Whether you see it or not doesn't really matter, just gaze in its direction. Once you get used to it, the results will be better than closing the eyes, and you won't be encouraged to fall asleep so easily. In particular, people who are sleepy should practice with their eyes open rather than closed. Practice like this steadily and they will close by themselves when the time comes for them to close. (If you want to practice with your eyes closed from the start, that's up to you.) Still, the method of keeping the eyes open gives better results. Some people, however, will feel that it's too difficult, especially those who are attached to closing their eyes. They won't be able to practice with their eyes open, and may close them if they wish.

Lay the hands in your lap, comfortably, one on top of the other. Overlap or cross your legs in a way that distributes and holds your weight well, so that you can sit comfortably and will not fall over easily. The legs can be overlapped in an ordinary way or crossed, whichever you prefer or are able to do. Fat people can only cross their legs in what is called the "diamond posture" (lotus posture) with difficulty, but fancy postures are not necessary. Merely sit with the legs folded so that your weight is evenly balanced and you cannot tip over easily -- that's good enough. The more difficult and serious postures can be left for when one gets serious, like a yogi.

In special circumstances -- when you are sick, not feeling well, or just tired -- you can rest against something, sit on a chair, or use a deck chair, in order to recline a bit. Those who are sick can even lie down to meditate.

Sit in a place with good air circulation, where you can breathe comfortably. There should be nothing overly disturbing. Loud noises which are steady and have no meaning, such as the sound of waves or a factory, are no problem unless you attach to them as a problem. Sounds with meaning, such as people speaking, are more of a problem for those just learning to practice. If you can't find a quiet place, pretend there aren't any sounds. Just be determined to practice and it will work out eventually.

Although the eyes are gazing inattentively at the tip of the nose, you can gather your attention or awareness or sati , as it's called in our technical language, in order to catch and note your own breathing in and out. (Those who like to close their eyes will do so from here on.) Those who prefer to leave the eyes open will do so continually until the eyes gradually close on their own as concentration and calmness (samadhi) increases.

In the beginning (and only at the beginning, for a few minutes, not forever!), to make it easy to note the breathing, try to breathe as long as you can. Force it in and out strongly many times. Do so in order to know clearly for yourself what the breath rubs against or touches as it draws in and out along its path. In a simple way, notice where it appears to end in the belly (by taking the physical sensations as one's measure rather than anatomical reality). Note this in an easy-going way as well as you can, well enough to fix the inner and outer end points of the breathing. Don't be tense or too strict about it.
Most people will feel the breath striking at the tip of the nose and should take that point as the outer end. (In people with flat or upturned noses the breath will strike on the edge of the upper lip, and they should take that as the external end.) Now you will have both outer and inner end points by fixing one point at the tip of the nose and the other at the navel. The breath will drag itself back and forth between these two points. Here make your mind just like something which chases after or stalks the breathing, like a tiger or a spy, unwilling to part with it even for a moment, following every breath for as long as you meditate. This is the first step of our practice. We call it "chasing after (or stalking) the whole time."
Earlier we said to begin by trying to make the breathing as long as possible, and as strong, vigorous, and rough as possible, many times from the very start. Do so in order to find the end points and the track the breath follows between them. Once the mind (or sati) can catch and fix the breathing in and out -- by constantly being aware of how the breath touches and flows, then where it ends, then how it turns back either inside or outside -- you can gradually relax the breathing until it becomes normal no longer forcing or pushing it in any way. Be careful: don't force or control it at all! Still, sati fixes on the breathing the whole time, just as it did earlier with the rough and strong breathing.

Sati is able to pay attention to the entire path of the breath from the inner end point (the navel or the base of the abdomen) to the outer end point (the tip of the nose or the upper lip). However fine or soft the breath becomes, sati can clearly note it all the time. If it happens that we cannot note (or feel) the breath because it is too soft or refined, then breathe more strongly or roughly again. (But not as strong or rough as before, just enough to note the breath clearly). Fix attention on the breathing again, until sati is aware of it without any gaps. Make sure it can be done well, that is, keep practicing until even the purely ordinary, unforced breathing can be securely observed. However long or short it is, know it. However heavy or light it is, know it. Know it clearly within that very awareness as sati merely holds closely to and follows the breathing back and forth the whole time you are meditating . When you can do this it means success in the level of preparation called "chasing after all the time."

LINK

2. Don't try to push other things out of awareness, that will create tension. Just keep your attention centered on the breathing in a balanced way. Let go of anything that takes you away from the breathing.

The Healing Power of Thai Food

Growing interest internationally in the therapeutic value of herbs and spices has also helped popularise Thai cuisine. A large number are indigenous to the country, and many more have long been cultivated here. They have a long tradition of use in medicine, and consequently cooks understand their therapeutic qualities in addition to their flavours.

Coriander, in all its forms, is probably the most widely used herb. The fresh leaf is used in countless dishes for its distinctive perfume, the roots are pounded together with garlic and black pepper to form a seasoning, while the seeds are both a seasoning and an ingredients.

Basil is another essential, with three kinds being commonly used : the large-leafed sweet basil appears in soups and seafood, The smaller lemon basil in soups and as a salad ingredient, while holy basil is added to stir-fries.

Spearmint leaves are used in salads and often eaten raw, as is mint. Lemongrass is so closely associated with Thai food that it has become a popular restaurant name, and adds its citrus tang to tum yum, the spicy soup that has become the country’s national dish. Lime is squeezed into or over many dishes, while the skin and fragrant leaves of the kaffir lime are used as an ingredient and a garnish.

Ginger is fresh or powdered, while its close relative, galangal, adds its rooty texture to soups and curries. Another member of the ginger family, turmeric, adds its bright yellow-orange colour to southern Thai cooking. Cumin, cinnamon and cardamom have migrated from India, and find their way into curries. Large amounts of garlic are used, along with shallots. Spring onions are eaten raw, or as an ingredient.

Pandan leaf is used as an attractive wrapping for seasoned morsels of chicken or pork rib. Peppercorns are believed to have been the main sourceof heat before chillies arrived in Thailand, and are added whole while still on the stalk, or dried and ground as a seasoning.

Jasmine essence, lily buds, morning glory, cloves, saffron, sesame, and many other herbs and spices that add flavour, aroma and texture, all find their way into Thai cuisine in some form, adding to the healthy and nutritious quality of a meal.

Link

One of the most distinctive aspects of the cuisine is its use of herbs and spices

Thai food has become in recent years one of the world's favorite cuisines. When we speak of "Thai food ", we are in fact talking of four very distinct regions in the country, each with their own culinary traditions. We are speaking too of the dishes created in the royal courts and palaces of Old Siam, that have been passed down through many generations of chefs, and finally into public domain. Good food also comes up from the street level, and many of Thailand's most popular dishes can be found at the smallest food stalls and restaurants. And there is the influence of China, India, Malaysia and other neighbouring countries. So all these different factors come together under the label "Thai food", and you will find them in varying degrees at any Thai restaurant you care to visit, anywhere in the world. One of the most distinctive aspects of the cuisine is its use of herbs and spices. With regard to the spices, some Thai dishes are very hot, but by no means all of them. The herbs have another function, in addition to providing flavour, in that they all have to varying degrees various medical and therapeutic benefits. Thailand has a long history, going back to ancient times, of the use of herbs for medical purpose, and this in turn has permeated the ways of cooking and preparing food. Coupled with its low-fat qualities and its essential freshness, this helps make thai food one of the healthiest anywhere. Another important aspect about Thai food is the hospitality and friendiness, the sheer enjoyment of good companionship and of eating that is such a powerful element of the Thai personality. Sharing a meal is an important part of the day for any Thai person, and meal are very seldom taken alone. That is why all the dishes are generally served at once during Thai meal, and why there is a communal spoon placed alongside each dish for people to help themselves and to serve others. A Thai meal ideally is a communal affair, principally because the greater the number of dinners the greater the number of dishes that can be sampled. Diners choose what ever they require from share dishes and generally add it to their own plate of rice. All the dish are serve simultaneously, or nearly so. The object is to archive a harmonious blend of the spicy, the subtle, the sweet and sour, and a meal is meant to be equally satisfying to the eye, nose and palate. Thailand is blessed with many varieties of plants, herbs and spices which ensure s balanced diet. Today, visitors can both relish classic Thai menus and the benefits of a natural diet, and study the art of Thai cooking at several specialist schools in Bangkok and major beach resorts.

Link

Daily Tips For Good Health

Coffee, Your Liver and You

The effects of excess consumption of alcohol on your liver are well-documented and include cirrhosis, which is the loss of functional liver cells. And while a new study published in the Archives of Internal Medicine suggests coffee may offset alcohol's effects on the liver and aid in the prevention of cirrhosis, the researchers say they don’t know whether the caffeine or another ingredient in the coffee provides the apparent benefit to your liver.

The study also found coffee drinkers had better results on blood tests used to measure liver function, whether or not they were heavy alcohol users.

In general, your best defense against alcohol-related liver disease continues to be the 2005 Dietary Guidelines for Americans that recommend moderate consumption of alcohol — defined as two drinks per day for men, and one per day for women.

A Toast to Heart Health

Do you wonder if a drink a day can help prevent heart disease?

Red wine and other alcoholic beverages have been the subject of heart disease research. While the answers aren't yet conclusive, it appears that moderate alcohol consumption may help reduce heart disease risk.

This potential benefit is not a reason to start drinking. The research reports that moderate amounts of alcohol, one to two drinks per day, can help increase HDL cholesterol and may slow formation of LDL, the bad cholesterol. Alcohol consumption was part of a routine that included a low-fat eating plan and regular physical activity, two habits anyone can benefit from.

More and more research is looking at compounds in foods that may maximize health. Until research makes a positive conclusion, don't deviate from the tried and true, consume a wide variety of food from the Food Guide Pyramid and include regular physical activity.

Link

Guava , one of the best fruits

Guava Fruit

The guava is native to the Caribbean. Its skin is thin, light yellow and blushed with pink. A ripe guava softens to the touch. Guavas emit a strong, sweet, pungent fragrance. The flesh is white, red or salmon-colored and flavor ranges from strawberry to lemon to tropical.

The largest guava plantation in the United States, with 480 acres under cultivation, is Guava Kai Plantation in Kalauea. Hawaii —half of Hawaii’s total crop is produced here.

Guava are one of the best fruits available. Guava's are cholesterol, saturated and sodium free, plus low in fat and calories. Guava are high in fiber.

The edibile rind of a guava contains 5 times more vitamin C than an orange.

Guavas like other tropical fruits should not be refrigerated unless over ripe. The seeds of a guava can be eaten and the taste is often described as a cross between pears and strawberries.

Guava is a great fruit because it contains key nutrients like: vitamin C, carotenoids (vitamin A), folate, potassium, fiber, calcium and iron.

Good quality guavas should be firm and free of bruises. Ripe guavas should exhibit a fragrant fruity aroma. They will continue to ripen after harvest and should be stored at room temperature unless it is very ripe it should be refrigerated.


Recipe: Guava Berry Pie

1-1/2 cups cake flour
1/4 cup butter, cold
1/2 teaspoon salt
1/4 cup water
2 tablespoons corn starch
1 cup sugar
1 teaspoon nutmeg
2 cups strawberries, sliced
2 cups guava, peeled, seeded and chopped
Zest of 1 lemon
2 tablespoons heavy cream
1 tablespoon sugar

Preheat oven to 400 degrees. Mix together flour, butter and salt. Add water by drops to mixture until all water is used. Separate the crust mixture into two equal parts. Cover and refrigerate one part while working with the other part.
For filling: Mix together corn starch, sugar and nutmeg. Add prepared fruit and lemon zest and toss to coat. Set aside.
On lightly floured surface, with lightly floured rolling pin, roll out one half of the crust to fit a deep 9" pie pan. Carefully place bottom crust in pan and add reserved fruit filling.
Take other half of crust out of refrigerator and on a lightly floured surface, roll out top of pie crust to fit. Place on pie pan and crimp bottom and top crusts together.
Lightly brush top of crust with cream and sprinkle with sugar. Cut air slits in crust and place in oven for 30 - 40 minutes or until crust is golden.
Yield: 10 slices

Link

Good fats - Omega-3's

Polyunsaturated fish oils have always had a stellar reputation but now, three new studies show the omega-3 fats in fish oil protected people from sudden death. (In "sudden cardiac death", which causes half of all heart disease deaths, the heartbeat goes awry and then stops. Most victims have clogged arteries). *Healthy men who had more omega-3 fats in their blood were less likely to die of sudden death.

• Healthy women who reported eating fish at least five times a week had a 45-percent lower risk of dying of heart disease.
• Men who survived a heart attack and were randomly assigned to take fish oil supplements (1 gram or 1,000mg a day) were 53-percent less likely to die of sudden death than survivors who were given a placebo.
• Due to these results and earlier studies, experts can now say that fish oils prevent arrythmias and sudden death. At higher doses, omega-3 fats may also protect the heart by lowering triglyceride levels and preventing blood clots, though that would not explain why the stave off sudden deaths.

In any case, the message is clear that eating more seafood is of great benefit to heart health. The American Heart Association now recommends at least two servings per week, preferably of fatty fish. (See list below). If you don't care for fish, there are other options. Among them: alpha-linolenic acid, an omega-3 that is largely found in flaxseed, canola and soy oils as well as flaxseeds, walnuts and soybeans.

Fish sources (and amounts) of Omega-3's
(6 ounces unless otherwise noted):

• Salmon, Atlantic, farmed -3.7 grams
• Salmon, Atlantic, wild - 3.1 grams
• Sardines, in sardine oil (3-ounces) - 2.8 grams
• Salmon, coho, farmed - 2.2 grams
• Trout, rainbow farmed - 2.0 grams
• Salmon, coho, wild - 1.8 grams
• Herring, kippered (3 ounces) 1.8 grams
• Trout, rainbow, wild - 1.7 grams
• Swordfish - 1.4 grams
• Sardines, in tomato sauce (3 ounces) - 1.4 grams
• Herring, pickled - 1.2 grams
• Oysters (3 ounces) - 1.1 grams
• Mackerel, canned (3 ounces) - 1.0 grams
• Pollock - 0.9 grams
• Flounder or sole - 0.9 grams
• Whiting - 0.9 grams
• Rockfish - 0.8 grams
• Halibut - 0.8 grams
• Sardines, in vegetable oils (3 ounces) - 0.8 grams
• Tuna, white, canned (3 ounces) - 0.7 grams
• Scallops - 0.6 grams
• Perch, ocean - 0.6 grams
• Cod, Pacific - 0.5 grams
• Tuna, fresh - 0.5 grams
• Crab, blue (3 ounces) - 0.4 grams
• Haddock - 0.4 grams
• Catfish, wild - 0.4 grams
• Fish sticks (six) - 0.4 grams
• Cod, Atlantic - 0.3 grams
• Crab, Dungeness (3 ounces) - 0.3 grams
• Shrimp (3 ounces) - 0.3 grams
• Catfish, farmed - 0.3 grams
• Tuna, light, canned (3 ounces) - 0.2 grams
• Clams (3 ounces) - 0.2 grams
• Crayfish (3 ounces) - 0.2 grams
• Lobster (3 ounces) - 0.1 grams

Link