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A New Light on Breast Cancer
Are some of you affected by lack of light in the winter or depending on where you live, darker months of the year? Well, one of the best ways to fight breast cancer is to go to sleep! These months of shorter days can be seen as a blessing! As you all know, from reading the numerous and needed articles in the news last month in honor of breast cancer awareness, American women have a life expectancy that is two and a half times greater than women in some developing countries. Although, American women are five times more likely to develop breast cancer. It has been studied and shown as countries industrialize, the rates of breast cancer increase. Why? Because these countries (including USA obviously) have a significant increase in artificial light that invades bedrooms at night and also breeds nocturnal lifestyles that keep people awake in artificial light (i.e. nightlife in big cities, night shift working). And why would this matter? Because many studies at the Bassett Research Institute in Cooperstown, NY prove that the light sensitive hormone, Melatonin, is depleted with lack of sleep or exposure to artificial light for too long. And Melatonin has been recently proven to be a breast cancer figher. Melatonin: is a hormone found in all living creatures from algae to humans, at levels that vary in a diurnal cycle. In higher animals melatonin is produced by pinealocytes in the pineal gland (located in the brain) and also by the retina and GI tract. Production of melatonin by the pineal gland is under the influence of the suprachiasmatic nucleus of the hypothalamus (SCN) which receives information from the retina about the daily pattern of light and darkness. Definition from Wikipedia, 2006, http://en.wikipedia.org/wiki/Melatonin. Nighttime light suppression of melatonin is a new risk factor of breast cancer. Dr. Eva Schernhammer, a researcher at Harvard Medical School’s Channing Laboratory compiled data from 240,000 women over the last 20 years. She has found that there was a 36% increase in breast cancer risk among night shift nurses. What this research is trying to tell us is how important it is to sleep with no artificial light at all and for us to get the recommended seven to nine hours of sleep the body needs. In this way, melatonin can be produced in our body naturally, without taking supplements, which will help fight breast cancer. Meditation can become an important tool on those days when you have not received enough sleep. Try ten to twenty minutes of meditation to help boost your immune system and build melatonin in the body. See “Yoga Talk” section for instructions on the most efficient way of breathing during meditation. |
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Diaphragmatic or Circular Breathing of Hatha Yoga
(PRANA)
Prana is a Sanskrit word meaning 'breath' and refers to a vital, life-sustaining force of living beings and vital energy in natural processes of the universe. “Just as lions, elephants, and tigers are gradually controlled, so the prana is controlled through practice. Otherwise the practitioner is destroyed.” -Hatha Yogi, Pradipika Breathing seems like the easiest thing in the world to do. What makes it more challenging is breathing properly so that your lungs and diaphragm are working efficiently for you. This is where diaphragmatic breathing comes in handy (or so it is called in yoga). All breathing uses the diaphragm muscle to vacuum air in and out of the lungs but this muscle can be lazy. The breathing process I will discuss next should be practiced everyday or anytime you can remember (i.e. in the car, standing in line, before you go to bed) so that you begin to work the diaphragm muscle until it begins breathing, the way you are training it to, using strong, even breaths. Most people breath shallowly and haphazardly (costal breathing- upward movement of the chest). Diaphragmatic breathing (outward movement of lower rib cage) promotes a natural and even breath that strengthens the nervous system and relaxes the body. Diaphragmatic breathing is often confused with “belly breathing” or abdominal breathing which is the outward movement of the abdominal area. Let’s get started:
First take a normal breath in through the nose while counting the amount of seconds it takes you to inhale. Stop. Then exhale out of your nose while counting the seconds it takes you to exhale. Now you should have two numbers (i.e. 4 seconds to inhale, 6 seconds to exhale). Usually one’s inhale is shorter than one’s exhale, which is a good indicator of shallow breathing. If the exhale is longer it is a good indication of strong allergies or major congestion. Now, take the smaller of the two numbers and work on breathing, using my example above, four seconds in and four seconds out and repeat. Even if you feel you could exhale more, it is important to stop at four seconds for each inhale and exhale so you can train the diaphragm breath slow, even breaths on its own. The second part of the breathing that you are practicing is to open up the ribs to the sides (almost like gills open on fish) so that you are fully expanding the lungs when you inhale. This is the essence of diaphragmatic breathing. Keep practicing this form of breathing and eventually you will see how easy it is to breath four seconds in and four seconds out, for example. Once this type of breathing becomes very natural, expand to five seconds in and five out. And in no time you will be up to 15 second in and out! By that point you are breathing like an Olympic swimmer! If you have any questions or comments about this type of breathing, please email me and let me know. I will post them next month in the newsletter. |
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Last month I spoke about the possible toxins in air
fresheners and how to make homemade, organic and
healthy versions for your home. If you didn’t receive
last month’s newsletter and you would like to, please
email me and I will send it straight out.
Anyway, I not only emailed customer service at Yankee Candle but I also called the company. They never answered my email. When I called I got a representative of Yankee Candle and I asked how I could get a list of all the ingredients in the candle. They gave me this response; “We are unable to give you any information on the ingredients in Yankee Candle products.” I told them that I might have an allergy and it is important for me to know what the ingredients are. Their answer, “the only way we can give any information on the ingredients in our candles is if a doctor faxes us a request of exactly what they need to know for their patient. We can only reply to a doctor's request.” So folks, if you feel you or family members are sensitive to their products, please have your doctor fax a request to 866-465-5533. My brother is a doctor and I would have had him fax the company but I believe it is probably a better idea to get that information on your own as I am sure it is incriminating to them if I divulged the ingredients! I would imagine there are toxic ingredients in their products or they would very clearly state- hypoallergenic or organic. Also, if you read the box of the room freshener liquid it states, “Caution- Eye irritant. Keep out of the reach of children and pets. Do not use in small, poorly ventilated pet areas. Do not place bottle or cap on finished surfaces. Damage will result. If product gets in eyes, rinse with water for 15 minutes.” All I have to say is YIKES! There are just as many warnings on a pack of cigarettes! On to healthier ideas to naturally make your house smell and look like the holidays! Looking for healthier and more organic ways
to “deck the halls?”
WREATHS: Darthia Farms: has fresh, organic balsam fir wreaths decorated with pinecones, rose hips and a bow for $35 as well as lots of other pesticide- free decorations for the home. (www.darthiafarm.com) Another example of healthy décor is McFadden Farms. There website is www.mcfaddenfarm.com. LIGHTS: Looking for lights that run on a tenth of the energy of conventional lights and, since they produce no heat, won’t present a fire risk? Then you should get on the website of Christmas-treasures.com and look for their “forever bright” lights. CARDS: Handmade pop-up mountain scene cards made of Daphne bark paper from Nepal (taraluna.com) or fair- trade, gilded holiday card set from Global Exchange (store.gxonlinestore.org) are available. **Fair trade- is an organized social movement which promotes equitable standards for international labor, environmentalism and social policy in areas related to the production of labelled and unlabelled goods, which may range from handcrafts to agricultural commodities. The movement focuses in particular on exports from developing countries to developed countries. Fair trade's strategic intent is to deliberately work with marginalised producers and workers in order to help them move from a position of vulnerability to security and economic self-sufficiency. It also aims at empowering them to become stakeholders in their own organizations and actively play a wider role in the global arena to achieve greater equity in international trade. Definition from Wikipedia, 2006, http://en.wikipedia.org/wiki/Fair_trade. WRAPPING: Large sheets of homemade, tree-free paper for gift- wrapping, available in woven grass, lokta, banana fiber, spun silk, and recycled rag can be found at www.papermojo.com. ORDERING ONLINE: Some companies that offer substantial PCW (post consumer waste) reclaimed and reusable packaging include Patagonia (Patagonia.com) –very expensive outdoor clothing and more, Amazon (amazon.com) – which sells almost everything now, and Rawganigue (rawganique.com) – which sell many hemp and organic clothing and products at pretty reasonable prices. Maybe you are just interested in sending a gift basket this year and you are looking for something you can feel good about. I have found just the thing for you. GIFT BASKETS: Maine’s Fiddler’s Green Farm gift baskets include organic cereals, baking mixes, herbs, nuts, fair trade items and much more. Check them out at www.fiddlersgreenfarm.com. You can also try Global exchange “Women around the world gift baskets” which contain organic and fair trade products made by and for women (store.gxonlinestore.org/allgiftbaskets.html). Information on products from The Green Guide Institute, NY.NY, Nov/Dec 2006, ISSN 1078-5914. |
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THE PUMPKIN (cucurbita pepo) – a variety of
Winter squash
The word goes back to the Greek word ‘pepon’ meaning ripe Squash derives from a Native American Indian word “askootasquash,’ which translates to ‘eating green.’ There are two types of squash: 1) Quick-grower, tender-skinned ‘summer’ squash. The skin can be eaten. 2) Large, slow-grower, hard-skinned ‘winter’ squash with inedible skin. Winter squash are usually tastier and more nutritious than Summer squash. What else can we do with a pumpkin besides carve it and make pumpkin pie? RELIEVE PAIN FROM A BURN- Almost immediate relief can be found when you apply mashed, ice-cold, cooked pumpkin to the affected area. You can also use canned pumpkin as long as it is cold. FEVER AND DIARRHEA: Steep a bunch of chopped pumpkin leaves in boiling water for 20 minutes, then drink one cup every two hours. MIGRAINES: Scraped pulp of a fresh pumpkin can be applied to the forehead and temples. Heinerman, J. (1995). New Encyclopedia of Fruits and Vegetables. Paramus, NJ: Parker Publishing Comp. RECIPES:
My mom tells me that the best pumpkin pie recipe is on the label of “Libby’s” canned pumpkin. She substitutes the actual canned pumpkin for real pumpkin. Supposedly, the best cooking pumpkin is a small sugar pumpkin that averages seven or so pounds, although I remember my mom calling the pumpkin she used a “meat pumpkin” that was much larger and very light in color. In any case, you can save yourself a lot of cut up fingers by just baking the pumpkin whole in the oven on a baking sheet until a knife cleanly goes through the skin. At that point, all you have to do is peel the skin, clean and use. Libby’s Pumpkin Pie Recipe: Ingredients: · 3/4 cup granulated sugar 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves 2 large eggs 1 can (15 oz.) LIBBY'S® 100% Pure Pumpkin OR substitute fresh pumpkin here. 1 can (12 fl. oz.) NESTLÉ® CARNATION® Evaporated Milk 1 unbaked 9-inch (4-cup volume) deep-dish pie shell OR homemade crust! Whipped cream (optional) Directions: MIX sugar, salt, cinnamon, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk. POUR into pie shell. BAKE in preheated 425° F oven for 15 minutes. Reduce temperature to 350° F; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate. Top with whipped cream before serving. NOTES: 1 3/4 teaspoons pumpkin spice may be substituted for the cinnamon, ginger and cloves; however, the taste will be slightly different. Do not freeze, as this will cause the crust to separate from the filling. FOR 2 SHALLOW PIES: Substitute two 9-inch (2-cup volume) pie shells. Bake in preheated 425° F. oven for 15 minutes. Reduce temperature to 350° F.; bake for 20 to 30 minutes or until pies test done. FOR HIGH ALTITUDE BAKING (3,500 to 6,000 ft.): Deep-dish pie- extend second bake time to 55 to 60 minutes. Shallow pies- no change. If you have any great recipes with pumpkins, please send them to me and I will include them in a section of the newsletter next month. Just email me at tina@yogabean.net. Thanks! |
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Give What you Already Have!
There are many clothing and food drives that are looking for help and donations at this time of year. Everyone has clothes that they need to get rid of because they don’t fit or you just don’t like them anymore. This is a great way to kill two birds with one stone and feel good about it! Find a local clothing drive near you or bring them to any local religious organization. OR, better yet, start a clothing drive at your company or in your neighborhood so not only you but many other people can feel good about giving back to people that need your help. Here’s how! Instructions ·
STEP 1: Contact local shelters, soup kitchens, food banks and mobile food programs to find out what they really need. STEP 2: Consider a theme for your collection, such as canned goods, socks and underwear, or coats and warm clothes. STEP 3: Ask your co-workers, family and friends to donate needed goods. STEP 4: Post a notice about your collection in a public space, such as the cafeteria, at your workplace, or at the town hall so everyone will see it. STEP 5: Send out an e-mail encouraging people to participate. STEP 6: Bring all the donations you collect to the shelter or program that you want to support. STEP 7: Graciously accept all donations, no matter how small. Everything helps. STEP 8: Afterward, send a group e-mail to your co-workers thanking them for participating. http://www.ehow.com/how_10126_organize-food- clothing.html. November, 2006. |
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What to do with your leftover pumpkins?
One way to use your leftover pumpkin is to cut it up and leave it out for squirrels, chipmunks and deer. They will love to feast on it. You can also compost it for your garden next year. You can take the areas of pumpkin that still look to be in good shape, peel the skin off, and bake. After baking, mash the meat and put in the freezer. If anyone has a burn, they can use the mashed pumpkin for burn relief. If you read the section, ‘Food and Recipe of the Month’ you will know that it is a very good remedy for burns! If the entire pumpkin was not cut and still looks great, you can use it as a centerpiece. Just cut a whole in the top as you would a jack-o-lantern, gut it, fill with water and flowers and enjoy. What to do with your leftover cornstalks?
As always, you can compost the cornstalks. Throw the dried corncobs in the yard or hang them up for the squirrels (if they haven’t already eaten them!!!) How about making votive candleholders with the dried cornhusks. (see below for directions). Cornhusk Votives Wrapped in dried cornhusks, votives cast a soft glow and serve as a reminder that corn was part of the first Thanksgiving feast. Materials: Cutting Mat Ruler Utility Knife Dried Cornhusks Double-sided tape Votive Holders Ribbon Scissors On a cutting mat, use a ruler and utility knife to cut the widest part of the dried cornhusks to the height of your votive holders. Apply double-sided tape around a votive holder, about ¼ inch from the bottom. Affix 2 or 3 cornhusks, overlapping the edges, to the holder. Finish by tying with a ribbon. Anyone have any other ideas that you would like to share for next years November or next months issue of Yoga Bean? Email me at tina@yogabean.net. Thanks |
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Don't forget, please send this to your friends and family so that everyone can be a part of the Yoga Bean family. Talk to you next month!
Sincerely,
Tina LeMar
Yoga Bean
email:
tina@yogabean.net
phone:
610.805.6724
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