Yoga Bean Magazine
IN THIS ISSUE
Catching Up
One Woman, One World
Food and Recipe of the Month
Get Creative in the Garden with Bryn
Helpful Advice During a Time of Recession
Natural Healing and Prevention with Dr. Russo
Green Living
Stories from the Dhuni
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Volume 4, Issue 2 March/April 2009
robbon
Namaste! 

It's already March and the madness of Spring being around the corner is upon us.  Getting into shape, eating right, finding the perfect bathing suit, and gardening are on lots of people's minds.  We are here to help you feel better about your day and the choices you make.  Have a great beginning of Spring!
 
***
 
THESE ARE TOUGH TIMES!!!
 
Hope you enjoy the magazine enough to send it to all of your friends and family in your address book AND maybe even to send in a donation to help support the effort.  Believe it or not, it takes lots of money every month to run this online magazine.  The Yoga Bean staff hopes to keep it going and growing with support from great subscribers like you.  Thanks for caring.  I am sending you a cyber hug!
WE REALLY NEED YOUR HELP!!!
 

It's really easy to donate to Yoga Bean by going on the website at www.yogabean.net click on the "paypal" link in the "Quick Links" section to help support Yoga Bean. You can donate $10 or $1000...it's up to you.  But please try and help Yoga Bean with a donation you feel comfortable with.
 
 And don't forget, supporting Yoga Bean can also involve advertising online or in the magazine to the perfect audience.  Check out how to advertise HERE.
 
Thanks!
Tina R.LeMar
Editor-in-Chief
Catching Up
 
The Philadelphia Flower Show
 
My beautiful plant :O)
 
I couldn't be a gardener or, well, plant enthusiast, with more pride than today.  My plant, a fire stick pencil cactus- otherwise known as 'Euphorbia Tirucalli Rosea', was not only accepted into the Philadelphia Flower Show but I won SECOND PLACE in the succulent and cacti section...YEAH!  I am so excited. 
 
It all started two years ago when I was at the flower show with friends and saw a similar fire stick plant in the show.  It hadn't won an award but it looked beautiful.  What I kept thinking was that it didn't look as fabulous and big as my plant and I told my friends, that day, that I was going to submit my plant, somehow, into the flower show for judging.  I was sure it would get into the show. 
 
Fast forward two years, December 2008, when I finally got enough information from the flower show website and growth from my plant to try and fill out an application for submission.  I sent it in very early, as I was so excited.  This year the flower show started March 1, Sunday, and runs until Sunday, March 8th.  I didn't receive a reply until mid-February, when they apparently notify you, by mail, of your next steps towards being accepted into the show.  My next step was to arrive at the convention center, in Philadelphia, where the flower show is housed, on either Friday, Feb. 27 from 1-3pm or Saturday, Feb. 28 from 6-9am- just days before the show was to open!  I chose Friday, as I had that time more readily available and figured less people would show up on that day.   You have to bring your plant, any "grooming" equipment you need, and all the paperwork, admittance buttons, etc. with you as well.  The flower show affords you great parking on those days, in the building, so that your plant doesn't have to deal with the elements outside and makes it much easier to transport your plants (some people had huge plants).  As the line moved on, towards the cargo elevator that led to the exhibition room, people sparked up conversation, asking about the history of their plant, what kind it was, how old.  It was so interesting to hear how much love and patience went into all the specimens that we heard about that day. 
 
I finally made it to the exhibition room.  When you first walked in you could see a row of tables just for the "grooming" of your plant.  I plopped my terracotta, newly repotted fire stick on the table (they are very specific in the "exhibitors guide" that your pot be blemish free), gently pulled off the plastic bag I had wrapped around it, and began to inspect it for broken branches, soil on the outside of the pot, and dry little leaves.  I felt like I was getting a dog "ready" for the Westminster Dog Show!  I was so nervous!  I even brought a little towel with me to wipe the pot down, one last time.  At that point I needed to find my exhibition area, where all the other cacti and succulents were being judged, in order to be accepted into the show.  It was on the other side of the huge exhibition floor.  On my way there, I noticed to my surprise, for some reason, that the huge exhibits were still being set up.  These are the exhibits that a nursery, landscaping company, or garden club will create that includes huge boulders, very large trees, buildings and other large structures, and an innumerable amount of plants, shrubs, and everything else under the sun that might help to make their space not only beautiful, but also best in show!  It was so intriguing to see how they were constructed.  For example, large areas of ground cover, that might number hundreds of plants if planted, stayed in their pots as they were being placed in the landscape, smashed next to each other.  Mulch or moss was added in areas that revealed the top of the pot.  Water features, bridges, walls, and walkways were created, by hand, and seemed to take an endless amount of time and patience.  Many of the exhibits included placing hundreds of plants or stems, by hand, into the "ground" or in arrangements.  The work is incredibly tedious but the reward, I imagine, outweighs any headaches you have along the way.  Along the walk to my area of judging you would step around huge piles of mulch in the middle of the floor or a back hoe dropping dirt or enormous trees into a landscape or walls of piled high sod, waiting to be rolled out to create beautiful grassy areas.  Watching your step as the landscape designers and workers, looking as dirty as they would if they were actually replanting and creating a landscape outside, were everywhere; planting, fine tuning, and rushing to get everything done before the Saturday, 9am deadline, so that their breathtaking and carefully planned landscapes could be judged that day.  I imagine most would be working all night!
 
I made it to my exhibitor's location and placed my plant on the floor (it's about 3 feet tall).  A few "passers"- aka- people from the Philadelphia Horticulture Society, that judge your plant, were slinking around, and waiting for their next prey!  It was my turn.  I felt like a mom or dad at their child's beauty pageant or talent show, or something.  I was so nervous for my plant.  A passer came up to me and asked, "Have you completed the grooming of your plant and are you ready for your plant to be judged?"  I looked right into the eyes of what seemed to be a nice enough chap and stated, most confidently, "Yes."  Silence fell over the area that I was in or maybe it was the fact that my head was spinning so fast with thoughts that I couldn't hear anything around me.  The next word I heard was, "Passed."  WOW!  I had to make certain that it wasn't my noisy head that I was listening to so I clarified what he meant by "passed" and stated, "so my plant will be IN the flower show and thousands of people will see it?"  He looked at me with a puzzling stare and said, "Why yes."  An unsolicited scream and pogo stick jumping followed.  I was on cloud nine.  I must have said thank you to him about ten times.  He went on to say it was a beautiful specimen and looked, to him, like it might get a ribbon!  (more pogo stick jumping and covering my mouth to muffle the screaming followed). 
 
That brings us to today, March 2.  I wanted to wait to write this article so that I could journal my experience for you- good or bad.  I am so glad that, not only was I accepted into the show, but I also did, in fact, take a second place ribbon!  WOO HOOOO!  My mind is clinking around now for next years show and what I will submit! 
 
I have had my fire stick for about 10 years.  It started as a 4" pot at barely 6" tall, if that, and is now approximately 2 ½ - 3 feet tall in an 8" pot!  There were times when I was worried that my plant wasn't going to make it or it wasn't acting and looking like it normally did but I had faith that it would get comfortable and be happy in its roots once again.  And so it is.
 
Keep loving and caring for your plants and they will love you right back. 

Sincerely, 
Tina LeMar


One Woman, One World
Ashtanga Yoga: Asana and Pretzel Yoga
by Miriam Stollar
 
Do you ever ask yourself, 'What, really, is this?!' as you twist or turn into a yoga position that has your body trying to remind you that you really aren't meant to be reborn as a pretzel?
 
In the last two issues of Yoga Bean, we started discussing the first two of the eight limbs of Ashtanga Yoga, or the eight-branched spiritual path of yoga.  Before continuing with the third branch, let's review the first two. 
 
YAMA
The first five Yama, we can remind ourselves, were Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha.  While these are commonly translated today as non-violence, truthfulness, non-stealing, celibacy- generally taken as right sexual conduct-, and non-covetousness, yoga followers are encouraged to learn the precise meanings through the Sanskrit terms.
 
NIYAMA
The next five, the Niyama, were Sauca, Santosha, Tapas(ya), Svardhaya, Ishvaripranidhana.  Again, today commonly translated as cleanliness, contentment, austerity, spiritual study, and surrender of self, these are best understood in their Sanskrit terms.
 
So now we come to the third branch of Ashtanga Yoga, the branch that is assumed by many to be the center of yoga, Asana- or physical posture.  All physical postures of yoga fall under this third limb of Ashtanga Yoga, or, Asana. 
 
While many people assume yoga asana, or physical practice, to be the central or only practice of yoga, and flexibility to be its goal, Asana is, in fact, as Yama and Niyama, a beginning preparatory step, one that may even be discarded by yogis when it is no longer necessary for the path.  The practice of Asana is primarily to maintain a healthy and balanced body which facilitates the meditation and concentration needed to progress on the spiritual path.  The deepest benefits of yoga asana are on the hormonal level, aiming at energizing the listless person, calming the hyperactive body/mind, and gladdening the depressive mind.  The practice of Asana works simultaneously on the physiological and psychological levels, creating the physical and mental states most conducive for meditative concentration, insight, and bliss.
 
While yoga practice is most often imagined as intricate and spectacular body twists and turns, the word 'asana' in fact comes from the word 'asan,' or 'easy.'  A yoga asana, or posture, is a position in which we should feel at ease.  This may even be just plain sitting.  The essence of an asana is not the posture itself, but how it is done.  The mastering of an asana means to achieve a feeling of ease in that position, an ease both of body and of mind, whether it is the most intricate and difficult position, or a simple sitting or standing.
Daily asana practice is a wonderful way to maintain health, regulate imbalances of the body, and rejuvenate and refresh the body and mind.  It should be remembered, at the same time, that sensational flexibility is not the goal of yoga.  At its deepest level, Asana works through the fulcrum of the hormonal system, which in yoga is both the physiological key through which both body and mind can be regulated, and, through this same key, the  door to the hidden wisdom of esoteric yoga. 
 
Pranayama, the fourth branch of Ashtanga Yoga, is where this key opens the door linking physiological practice and esoteric yoga.  Its hidden wisdom is the practice of learning to control the hormonal system at will, through control of the body.
 
Enjoy your asana, and, whether doing a simple stretch, or twisting like a pretzel, balancing all your body on one finger, or even just sitting or standing, remember to aim for that feeling of ease! 

Food and Recipe of the Month: PAPAYA!

Papaya (Fruit from the plant Carica Papaya)    

papaya tree 

 

 

Native to the tropics, the Carica Papaya is a large tree-like plant that grows approximately 5-10 meters tall.
 
There are two types of papayas:  Mexican and Hawaiian
 
Hawaiian:  the one most often found in the supermarket.  It is about 1 pound and it much easier to harvest than the Mexican papaya, as the plant seldom grows taller than 8 ft.
 
Mexican: Much larger, weighing in at around 10 pounds and measuring more than 15" long.
 
The fruit is ripe when it feels soft (like a ripe avocado or a bit softer) and its skin is an amber to orange color.  It is usually eaten raw, without the skin or seeds.  The unripe green papaya can also be eaten, if cooked, and is usually found in curries, salads, and stews.  Papaya has a high amount of pectin so it can be used to make jellies.
 
The green, unripe papaya also has an enzyme called Papain, which helps to breakdown meats.  So, if you eat a very meaty meal, eat some cooked green papaya afterwards to help with digestion. 
 
CAUTION:  Folklore tells and several medical studies confirm that green papaya has capabilities of acting as a contraceptive and even dangerous to pregnant women.
 
 
RECIPES
(see also Dr. Russo's papaya recipe in his
Vitamin C article)
 
Papaya Pie with Shortbread Crust
 
Ingredients:
3 cups chopped fresh, seeded papaya
1 tablespoon lime juice
1 cup sugar
1/2 cup pineapple juice
1/2 cup orange juice
1/3 cup cornstarch
1/3 cup water
1 teaspoon lime zest
1 teaspoon orange zest
1 tablespoon butter
Shortbread Crust, recipe follows
1/2 cup lightly toasted sweetened coconut flakes
6 slices lime 

Sweetened Rum Whipped Cream:
1 1/2 cups heavy cream
4 1/2 teaspoons confectioner's sugar
4 1/2 teaspoons coconut-flavored rum
 
Directions:
In a bowl, combine the papaya and lime juice. In a small saucepan, combine the sugar, pineapple juice, and orange juice and bring to a boil. Reduce the heat and simmer, stirring, until the sugar dissolves. Add the marinated papaya and simmer until tender, about 7 minutes. With a slotted spoon, transfer the papaya to a bowl and set aside.
In a small bowl, combine the cornstarch and water, stirring to dissolve. Add to the simmering juices and whisk. Add the lime and orange zests, and cook over low heat whisking until the mixture thickens, stirring occasionally. Remove from the heat and add the papaya. Add the butter and stir until melted. Let cool. Pour into the prebaked shell. Refrigerate until set, about 2 hours.
In a medium bowl, whip the cream and sugar until soft peaks form. Add the rum and whip until stiff peaks form, being careful not to overwhip. Top with whipped cream and sprinkle with the toasted coconut. Arrange the lime slices in a decorative pattern and serve. Refrigerate any leftover pie.
 
Shortbread Pie Crust:
7 tablespoons unsalted butter, cut into pieces, room temperature
1/4 cup sugar
1 large egg yolk
1 1/4 cups all-purpose flour
 
In a bowl, combine the butter and sugar and blend to make a paste. Add the yolk and blend thoroughly. Add the flour and using your fingers, blend to make a crumbly dough, being careful not to overwork. Pat firmly into a 9-inch pie pan and let rest in the refrigerator at least 2 hours or overnight. Remove from the refrigerator and prick the bottom of the crust with the tines of a fork. Place a sheet of parchment or foil in the pie tin and fill with pie weights, dried beans or rice and blind bake the crust in a preheated 400 degree oven for 10 minutes. Remove the pie weights and foil and bake for another 5 minutes or until light golden brown.


If you have any great recipes with your favorite foods, please send them to me and I will include them in this section of an upcoming issue.  Or if you have any suggestions about what veggie, fruit, herb etc. you'd like to know more about- Just email me at tina@yogabean.net.  Thanks!

 

Recipes furnished by www.foodnetwork.com,

Get Creative in the Garden with Bryn

The Rebirth of the Victory Garden: Freedom Gardens
 
During World Wars I & II, food gardening in urban and suburban spaces was promoted by the government as a patriotic and fulfilling duty.  These gardens came to be known as Victory Gardens, although the concept started out under different names such as "liberty gardens," "war gardens," and "food gardens for defense."  Those people who remained behind, when the soldiers went off to war, were encourage to contribute to the war effort in many ways including growing and preserving some of their own food.
 
Throughout WWI (1914-1918,) Europe had great difficulty producing enough food.  The war started in the summer and most farmers went off to war, leaving their ripening fields behind.  As the war progressed, much of Europe lay within the war zone, making farming difficult, if not impossible.  It fell to North America to attempt to feed the Allies, despite the perils of shipping into a war zone.  (Canada joined WWI at the beginning, in 1914.  The United States didn't join the war until 1917, after a German submarine sank the luxury ocean liner the Lusitania.)  Even before the US joined WWI, its people were experiencing scarcity of some foods and some had started gardening to supplement their diets. 
 
In the early months of 1917 Charles Lathrop Pack founded the National War Garden Commission to increase food production and food conservation.  In their own words, the Commission strove "to arouse the patriots of America to the importance of putting all idle land to work, to teach them how to do it, and to educate them to conserve by canning and drying all food that they could not use while fresh" (from The War Garden Victorious by Pack, published 1919).  The Commission published free home gardening and food preservation publications as well as cartoons, press releases and posters with slogans such as "Every War Garden a Peace Plant," "Sow the Seeds of Victory" and "Can Vegetables, Fruit and the Kaiser too."  The National War Garden Commission wasn't the only government agency producing posters about food issues either.
 
In addition to the National War Garden Commission, the US government also created the United States School Garden Army (USSGA), sponsored by the Federal Bureau of Education, and the Woman's Land Army of America (WLAA). The USSGA aimed to make agricultural education a formal part of the public school curriculum and also instituted school-based cultivation of war gardens. The USSGA program required changes in labor laws and educational codes to permit and mandate youth work in gardening and agriculture, and set food production goals for youth (in volume and dollar value).  By the end of the war, several million children had "enlisted" as "soldiers of the soil." (For more info, see this PDF monograph.)
 
The Woman's Land Army of America (don't worry, the advertisements said, it's only "Until the Boys Come Back") was created in April of 1918 and was based on the Woman's Land Army created by the British government in 1915.  The WLAA placed more than 20,000 women as agricultural laborers.  In California, members of the WLAA agitated for and became the first group of agricultural workers to receive equal pay for equal work, a maximum workday with overtime, weight lifting restrictions, and protection under California's Workman's Compensation Insurance and Safety Act.  (Check out the Handbook of Standards for the Woman's Land Army of America, published in 1919.)  Although the WLAA effort was resisted by some conservative farmers and government officials, it was strongly supported by President Woodrow Wilson and First Lady Edith Bolling Wilson.  (She famously replaced the White House garden crew with a flock of sheep that grazed on the lawn. The sale of their wool raised $50,000 for the war effort.)
 
The National War Garden Commission estimated that there were 3 million garden plots nationwide in 1917.  In 1918, this had increased to 5,285,000 plots and produced over 528.5 million pounds of produce.  Even if this is an exaggeration, there is no question that the war gardening effort was impressive and useful.  (The site "Sprouts in the Sidewalk" has a good collection of images and info on WWI gardening efforts.)  Although the war gardening effort dropped off with the end of WWI and the WLAA disbanded as the soldiers returned home (to return briefly during WWII,) many people kept their gardens and the school gardens program also continued.
 
The arrival of World War II (1939-1945) created a similar emphasis on personal and community gardens.  In 1941, the US Dept. of Agriculture (USDA) launched the National Victory Garden Program.  By encouraging the general population to create victory gardens in any available space, large or small, the Program hoped to achieve a number of goals: free up commercial food supplies for the Armed Forces; reduce demand on materials needed for food preservation so those materials could go to the war effort instead; make available additional railroad transport for war munitions instead of food supplies; maintain the health & morale of those left "on the home front"; and teach self-sufficiency & food preservation techniques for times of food shortages (the USDA instituted food price controls and food rationing from 1942 to 1946.)  The non-profit National Victory Garden Institute was created in 1942 by private individuals to support the victory garden effort as well.  Again, the White House was also instrumental in supporting the victory garden movement--Eleanor Roosevelt created a victory garden at the White House in 1943.
 
Victory gardens were promoted in much the same way as they were in WWI: posters, educational pamphlets and books, newspaper and magazine articles.  By this time there was a new medium available as well: film.  Popeye and Barney Bear created victory gardens.  Private SNAFU learned how non-soldiers were helping the war effort, including planting victory gardens, in the episode "The Home Front."  The USDA also created a 20 minute educational film titled Victory Garden.  (I can't help but comment on this film.  The more cynical side of me wants to point out that many pesticides and chemical fertilizers were by-products of the war effort.  Besides, if you have access to a horse to plow the field, you have access to an excellent source of fertilizer.  Instead of chasing that chicken out of the garden, once the plants are a respectable size, let her in to eat the bugs, scratch the soil and add her fertilizer.  When you pull the lambs quarter and amaranth "weeds" out of the carrot seedlings, add them to your spring salad.  I do like the comments about timing your garden according to which trees are blooming though.)
 
To see garden education efforts for another county, check out the British Ministry of Agriculture's Allotment and Garden Guides, published in 1945.  ("Allotment" is the British term for plot in a public gardening space, much like the American "community garden.")  There are also a number of personal stories about WWII and victory gardens to be found online.  Try here, here and here for a start.  Again, the website "Sprouts in the Sidewalk" has a good collection of images and info on WWII gardening efforts.
 
According to USDA estimates, over 20 million garden plots were planted and provided over 40% of the vegetables consumed nationally.  After the end of WWII, most of these gardening efforts were dropped.  (Although in Great Britain rationing continued for a while after the end of the war and therefore victory gardens continued to help make up the difference.)  Fenway Victory Gardens in Boston, Massachusetts, (est. 1942) and Dowling Community Garden in Minneapolis, Minnesota, (est. 1943) are believed to be the last two remaining public victory gardens (although Fenway primarily grows flowers now.)
 
Recently there has been a revival of the Victory Garden concept, although this time it isn't a patriotic response to war, nor is it instigated by the government.  There is even an online petition to get the First Family to plant a large organic victory garden on the "First Lawn" with the produce going to the White House kitchen and local food pantries.  There are a number of factors driving this return to growing our own food.  Global warming and an awareness of how industrial food production contributes to this.  Rising oil prices, peak oil and an awareness of how oil figures in to nearly every aspect of industrial food production-fertilizer, pesticides, machinery, transportation.  The various issues caused by monocropping.  Rising food prices.  A distrust of the Big Agriculture and a desire to know just what is in your food.  The concept of "food miles."  Wanting to reconnect to nature and the basics of living.  The list goes on.
 
While much of this gardening revival is happening under the term "Victory Gardening-" "Liberty Gardens," "Freedom Gardens" and other labels are also used.  I have to say, I'm partial to "Freedom Gardens."  Declare your freedom from Big Ag!  Declare your freedom from tasteless produce developed purely for its looks and ability to withstand shipping!  Victory implies that there is an end in sight, at which point things will return to how they were (maybe with some changes.)  Freedom must always be carefully guarded.
 
Regardless of what you want to call it, consider growing some of your own food this year.  It could be as small as a window box, patio container, or a few plants slipped in among your flowers.  Or you could go for it and replace your lawn with a garden.  If you don't have access to any outdoor space, join a community garden.  You'll be in good company.
 
For online help and inspiration:
Red, White & Grew Blog
Victory Gardens, San Francisco
Liberty Gardens, Illinois
Slow Food Nation '08, created a victory garden in front of San Francisco's City Hall
The Victory Garden Foundation
Farmer in Chief, Michael Pollan's open letter to the President-elect as printed in the NY Times
 

Most seed catalogs will recommend seeds good for beginners.
Just beware of the $64 Tomato...
 
Happy gardening!
 
Bryn Richard is a licensed landscape architect with a strong interest in sustainable design.  She can be reached at Bryn@BlueTrillium.net and welcomes your questions and suggestions for further articles.




Helpful Advice During a Time of Recession
 
Plant a Garden!
 
Too scared?  Think it's too much work?  Don't think it will make much of a difference to your pocket, after you buy the seeds, compost, etc?  Well, don't think that way.  It is more than worth it.  Don't take my word for it, listen to Roger Doiron.  He recently wrote an article in "Kitchen Gardeners International" and explains just how much he and his family saved by cultivating their 1400 square foot yard into a lush garden, full of many different veggies and fruits.  After a full season of harvesting (about 6 months in Maine), their calculations came to $2,149.15 in savings for one year of produce and fruit that was grown organically instead of being purchased, after costs were subtracted.  WOW!  That's pretty cool.  If you want to read the details of their calculations, check out this link for more information http://www.kitchengardeners.org/.  It's worth a try, especially with a larger family; more hands to help and less produce to buy. 
 
Also, don't miss Bryn Richard's article on Victory Gardens in this issue.  It has great links, it's very inspiring, and really makes you feel like getting more connected to the earth.
 
You can do it.  Try a garden this year and see how much you save.

 

Natural Healing and Prevention with Dr. Joseph Russo

 
What is Vitamin C?
 
Almost every person in our society who has the ability to read or who has access to a radio or TV has heard of Vitamin C. It is probably the most talked about vitamin in our society and in some respects the most controversial.
 
It's importance stems from the fact that unlike animals, we as humans can't make Vitamin C in our bodies. As a result, Vitamin C becomes an essential vitamin or one that we need to have in order to live. Vitamin C is also known as Ascorbic acid and it is required for the creation of collagen, which is a structural component of our tendons, ligaments and bones. It also plays a role in synthesis of chemicals that help our brains communicate with the rest of our body.  Additionally, Vitamin C is one of the most well known and well studied Antioxidants. As you may remember, an Antioxidant is a substance that protects us from toxins and diseases like cancer.
 
Back in grammar school when we were all learning about history and ship voyages from Europe, the topic of Vitamin C deficiency always came up as the disease "scurvy."  It was described as bleeding gums, hair and tooth loss, joint pain and swelling along with easy bruising and fatigue. Also, in some of those history books we were told that the British Navy  provided their sailors with oranges and lemons for the long sea voyages in order to prevent this often fatal disease.
 
How much Vitamin C do we need?
 
It is important to note that the RDA for Vitamin C is based on preventing a deficiency rather than preventing disease. The following values are those suggested by the government agencies:
 
 
Adult males: 90mg                 Adult females: 75mg
 
Adult male smokers: 125mg   Adult female smokers: 110mg
 
Children 1 to 3 years: 15mg    Children 4 to 8 years: 25mg
 
Children 9 to 13 years: 45mg  Children  14 to 18 years:  
 
                                            males 75mg    and   females 65mg
 
Is there good evidence to support disease prevention with use of Vitamin C supplements?
 
With respect to heart disease, there have been many large and small studies that suggest supplemental Vitamin C in excess of 100mg per day have a large heart protective benefit. Along the same lines, there also is protection against stroke in those persons who have high blood levels of Vitamin C.
 
In a research study involving more than 18,000 women in the Nursing profession called the Nurse's Health Studywomen with a family history of breast cancer who had a daily intake of 205 mg of Vitamin C from their diet had a 63% lower risk of breast cancer than those women who took in less Vitamin C, such as 70mg of Vitamin C per day. This was an incredible finding!
 
In another long term study, Vitamin C supplementation also appeared to  help those who are diabetic, as well as those who were not.  Results of a  16 year study of 85,000 women, 1600 of whom were diabetic, Vitamin C supplementation of 400mg per day was associated with significant reductions in the risk of heart disease for both  groups.
 
Does Vitamin C help cure and/or prevent the common cold?
 
This question has been asked aggressively for the past 40 years, it has also been the topic of many, many research studies. The results are controversial.
 
Linus Pauling, the scientist that has probably done more research on the effects of Vitamin C on the common cold than any other person alive, concluded that high intake ( 1000mg per day of Vitamin C) could prevent the common cold. Other evidence from different researchers has disputed this claim. However, there appears to be a select group of people that can prevent the common cold by taking Vitamin C supplements. This subgroup consisted of marathon runners and skiers. Also in this group were military soldiers that happen to be training in Artic temperatures. The Linus Pauling research institute found that this group, which received 250 to 1000mg per day of Vitamin C, had a 50% less incidence of the common cold. This was a very unusual finding, which supports Vitamin C use in preventing the common cold.
 
One the other hand, a different and separate review of 30 research trials found that Vitamin C in doses of up to 2000mg per day did not decease the incidence of the common cold. Additionally, further research found that Vitamin C, started after the cold onset, did not decrease the duration or the severity of the cold. Furthermore, an analysis involving 29 research studies, which boasted 11,000 participants, concluded that Vitamin C  (taken in doses of at least 200mg) did not prevent upper respiratory infections/ common cold symptoms. The number and type of research studies are voluminous and for every study that claims Vitamin C prevents the common cold there probably is at least one study that claims there is no benefit.
 
What are good sources of Vitamin C?
 
The single fruit or vegetable, which contains the largest source of Vitamin C, is the Papaya. For those of you that haven't been on a Caribbean cruise recently, a papaya is that funny looking green fruit with the pink interior found in the breakfast and lunch buffet lines on Caribbean cruise ships.
 
Other very good sources of Vitamin C are:
 
Orange Juice                    1 cup                    124mg
Grapefruit Juice                 1 cup                    80mg
Orange                             1                          70mg
Grapefruit                         ½                          44mg
Strawberries                     1cup                      82mg
Tomato                            1 medium               23mg
Sweet red pepper              ½ cup raw             141mg
Papaya                            1                           188mg
Broccoli                            ½ cup                    58mg
 
Additionally, Vitamin C is available as a dietary supplement in commercially prepared forms.
 
People always ask me which form is the best. My answer is that there is little scientific evidence that any one form is better absorbed, more effective, or more bioavailable than any other.
 
Are there any draw backs to taking large doses of
Vitamin C?
 
Government organizations have suggested that the largest dose of Vitamin C supplement that one should take in a day is 2000mg. Any amount over this could cause diarrhea and/or intestinal irritation. There has been some talk that high doses of Vitamin C can encourage kidney stones. The current scientific research presents conflicting views. However, if one takes less than 1500mg per day there does not appear to be any kidney stone report in the research literature.                                           
 
What is the "skinny" concerning Vitamin C supplementation?
 
It appears that Vitamin C clearly has antioxidant benefits (decreased incidence of heart disease, stroke and some cancers) when taken as a supplement to one's regular diet. Information from the National Institutes of Health suggest that the human body can absorb up to 400mg of Vitamin C per day before we humans become fully saturated. Also, most of the antioxidant research studies were undertaken with at least 93mg of Vitamin C per day, which by the way happens to be the RDA of Vitamin C for men.
 
For most vitamins and minerals, I usually suggest that eating a balanced diet and taking a daily multivitamin is sufficient. (Most multivitamins contain between 60 and 100 mg of Vitamin C.) However in the case of Vitamin C, there is such an abundance of convincing evidence that the vitamin works as an antioxidant that I am going to have to break tradition and recommend a daily Vitamin C supplement. The Linus Pauling Institute, in Oregon, recommends an intake of 400mg of Vitamin C per day. If you consume at least 5 servings (approximately two and one half cups) of fruits and vegetables daily, you will most likely take in 200mg of Vitamin C. If you take a supplement of 100mg, in addition to the fruits and vegetables you eat each day, along with a multivitamin, then you should reach the recommended 400mg amount. That is the Vitamin C goal that I strive to reach each day.
 
If you are a person who does not eat fruits and/or vegetables very much, then I would suggest a daily supplement of 300mg of Vitamin C, along with a multivitamin.
 
 
 papaya boat
 
TROPICAL FRUIT SALAD BOAT with PAPAYA:
Serves two.
 
After an exercise in Spanish translation, I obtained this recipe from a beachside fruit vendor while I was on a surfing expedition near the Mexico-Guatamala border some years ago. It has been with me ever since.
 
1 ripe Papaya chilled
1 coconut or ¼ cup shredded coconut
1 ripe pineapple
1 banana
1 tbsp honey
1 lime
 
Slice pineapple in half longways. Remove core and with a melon scoop, scoop out fresh pineapple until there is a bowl shape in the pineapple half. Set pineapple chunks aside.
Peel banana and slice into chunks.
Slice papaya in half, remove seed and scoop out contents with melon scoop.
Crack coconut and remove shell and skin from approximately ¼ of coconut meat. Shred coconut with food processor or cheese grater.
If you do not have a big native instinct in you, you can substitute with preshredded coconut and avoid the hassle of cracking a coconut yourself. If you've had a bad day I suggest going with the fresh coconut.

Combine the banana, papaya and pineapple in the pineapple shell. Sprinkle the shredded coconut on top, drizzle with honey and squeeze a very small amount of juice from the lime over the fruit. Enjoy.
 
I know that I promised to provide an age old, tried and true great recipe for oyster soup. However, the person who has the recipe has not been willing to divulge it. I am aggressively pursuing the recipe, it should be in my possession by the next edition. Apologies.
 
Until next time, fly low and avoid the radar.
 
 
Green Living
Plastic
It's what's for dinner
 
By Alix Shutello
 
I can no longer look at a plastic bags, plastic wrap, plastic bottles, or any other plastic products that we use and discard regularly without getting a pit at the bottom of my stomach.  Why?  
 
I will eventually end up eating it.
 
In January, 2009, The Washington Post mentioned that Fairfax County, VA may consider banning the use of plastic bags at stores like Walmart and Target. I was very excited by this news; only to learn that a bill, introduced by Del. Joseph Morrissey, D-Henrico, was immediately pushed under the rug after the plastics industry lobbied hard to squander the  bill later that month.
 
Morrissey had proposed a plastic-bag ban after seeing how Ireland reduced its plastic-bag consumption by 90 percent when it taxed each bag.  In San Francisco, the city's Board of Supervisors approved legislation to outlaw plastic checkout bags at large supermarkets in and large chain pharmacies in about a year.  This is totally reasonable.  We throw away millions upon millions of plastic bags each year and while it took me a long time to develop the habit, I never go to the store without my reusable bags. It's the least I can do to reduce waste.
 
The Post story prompted me to do a little research on plastic bag use and what I found was discouraging and disgusting.  For over a decade - let me repeat this - for over a decade, there have been reports about a plastic stew of junk floating in our oceans. It started when a sailor had sailed into miles and miles of garbage muck, floating just below the surface, in the middle of the ocean, hundreds of miles off the coast of California and just south of the Hawaiian Islands.
 
The stew, a compilation of everything from plastic bags, to toothbrushes, kayaks, plastic dolls and other garbage is still floating in the Atlantic Ocean as one gigantic island, larger than the state of Texas. The mass is so big and so viscous that birds and fish mistake what they see for food and they eat the plastic.
 
And so do we.
 
 
The issue of plastics in our oceans, however, goes beyond looking at photos like the one on my blog (http://tighthams.wordpress.com/2009/01/26/am-i-running-on-plastic/) of a turtle eating a plastic bag.  Plastic nurdles, or small plastic pieces about the size of your pinky fingernail, are found in the trillions in the oceans. These byproducts of plastics production of plastic bags and other plastic produces act like little sponges; they soak up all the toxins and other chemical waste that also ends up in our oceans from illegal dumping practices and spills.  The nurdles break down; are ingested by all sorts of small creatures in the food chain, and like in Rachel Carson's day (US Biologist remembered for her opposition to the use of pesticides), when she warned about how terrestrial animals and ultimately humans are digesting chemicals like DDT, we are eating the very toxins and plastic residue that are digested up the food chain from our oceans. Nice, eh?
 
Time magazine reported in Is Your Fish Really Foul? (2001) that "Fish are like sponges...[T]hey are highly susceptible to absorbing contaminants in water." In addition, "fatty fish like salmon, bluefish and herring are vulnerable to...chlorinated compounds such as PCBs, dioxins and DDT, which once consumed linger in the body for years."  So when I read that plastic pieces were found in the stomachs of sushi fish I was disgusted enough to quit fish; at least for a few weeks; until I could bear the thought of eating it again.
 
I made myself a promise this year - that if there is ever an environmental or activist-like activity I participate in, it will be on this plastics issue. Not only is plastic made out of petroleum, a product we in America are trying to wean ourselves from, but I am sickened by what I am feeding myself and my children. Fish is supposed to be a great source of vitamins, minerals and fat; a food that unlike beef or other meat production, uses minimal water resources.  Fish is supposed to be the answer to reducing resources and eating healthy, not the source of poison.
 
Do unto others? We have poisoned the environment and it's throwing it right back at us.
 
Some companies are setting an example.  Whole Foods Market set a precedent and no longer offers plastic bags.  And while paper bag use is another environmental issue all together, Whole Foods made a choice in the paper or plastics debate - a choice of  the lesser of two evils. 
 
When I looked around at the super market and in my own kitchen, the product I found most predominantly was plastic.  From the Tupperware to the plastic plates and cups my kids use, from the wrapping on almost everything we eat, to the saran wrapping on meats, from the plastic bags I put the vegetables in, to the plastic milk and juice containers, and the single serving snacks; like yogurt, apple sauce, fruit roll ups, and Ovaltine, everything is contained in plastic, and I have not even begun on the list of beauty items. There is no reason to. It's all plastic - make up, hand cream, shampoo, razors, toothbrushes, and other personal items are all wrapped in plastic.
 
So I have set a goal to purchase products like sauces, juice, and milk in glass containers when I can.
 
We can only do so much to reduce plastic use but if we get rid of the bags and some other items, maybe we can reduce the garbage. 
 
And maybe then we can stop eating it.
 
Resources:
http://www.youtube.com/watch?v=Q9ndPYBS6KE
 
http://www.youtube.com/watch?v=XxNqzAHGXvs&feature=related
 
Time Magazine, Is Your Fish Really Foul?
http://www.time.com/time/magazine/article/0,9171,159983,00.html
Stories from the Dhuni
A dhuni is the campfire of a sadhu, or ascetic, in India.  It is both a sacred and respected space, and his cooking, sleeping, and hosting space, and, as his only 'home,' it is the very essence of his impermanent and ascetic life. 
 
The Two Wings of the Bird
 
There are two essential qualities that spiritual aspirants, or yogis and yoginis, have to develop in order to achieve purity of the mind.  These are devotion and  knowledge, considered necessary not only in the path of yoga, but in almost all spiritual paths and religions. 
 
Once, in India, there was a man who decided to go to see an all-knowing saint.
 
In India, any travel, if not for business purpose, is, still these days, quite often for pilgrimage.  Pilgrimage, an idea which practically no longer exists in Western culture, is still a staple of travel in the East.  Especially in the past, few people had the idea of travelling for pleasure, what is now called holidays.  Even in the West, vacationing is a relatively new cultural phenomenon that only fairly recently became widespread.  Pilgrimage has become quite unusual in the West, though Europe still retains some small sparks of pilgrimage here and there.  I remember in Italy, about one hour's drive from Rome, meeting an older couple who were on route from France to Rome, by foot.  
 
Especially in India, where religion began with the worship of multiple places and objects, without developing into monotheistic adoration of one all-inclusive God,  there is a plethora of pilgrimage spots where people go simply to pay respect or to hope their prayers will be answered.
 
Often in pilgrimage sites, local saints become an important part of the pilgrimage scene.  While Christian saints are bestowed with sainthood only after their death and official canonization is a long and strict process of investigation, the holy or esteemed religious man in India becomes a revered saint in his lifetime, and to meet a living saint is considered a chance to pay respect and gain wisdom.  Here, a main difference in the western and eastern ideas of a holy man shows itself.  In the east, a holy man need not be a perfect man, whose life is rigorously examined after his death for saintly perfection and manifestation of miracles, but may be a man striving for perfection, and dedicating his life to the spiritual path.  This man, in India, is called a 'sadhu,' coming from the word 'sadhana' which means 'spiritual practice.'
 
Back to our story, once, in India, there was a man who decided to go on pilgrimage to visit a renowned sadhu, to pay his respect and possibly to have the chance to ask some questions, and receive some healing or blessing.  The all-knowing saint of India's spiritual tales plays a role somewhat similar to the oracle of ancient Greek culture, having the ability to answer any question, as long as the question is given correctly. 
 
So, our pilgrim sets out on his journey.  On his way, he meets a jnani yogi, a yogi seeking liberation through the path of knowledge, or jnana.  The jnani yogi is sitting in the middle of a smoky circle of five fires, under the scorching sun, holding a parchment from which he is studying ancient scriptures.  He is practicing the  tapasya, or austerity, of the six fires- sitting in the smoke and heat of the five fires, under the sixth fire, the sun.  At the same time he is studying ancient scriptures, or svardhaya.  As both tapasya and svardhaya are part of the Niyama observances of the eight branches of yoga practice, the jnani yogi is obviously practicing yoga determinedly.  Another element of the five Niyama, however, is santosha, contentment, something this jnani yogi does not find, as he practices his strict austerity and study.  Contentment, being satisfied with what we have and being able to accept situations as they are, is sometimes much more difficult than strict austerities. 
 
Our pilgrim, a respectful man, stops by the jnani yogi and greets him, and the two men have a lively conversation.  Hearing about the pilgrim's intention to visit the all-knowing oracle-saint, the jnani yogi requests the pilgrim to ask a question of the saint on his behalf.  "For how many lifetimes must tapasya, or austeries, be practiced, until the mind is purged of impurities and mental liberation is achieved?" The pilgrim heartily agrees to put forth this question on behalf of the jnani yogi, and continues on his way. 
 
Farther along the way, the pilgrim meets a bhakta yogi, or the yogi who follows the path of devotion, or bhakti.  The bhakta yogi worships all gods and goddesses, as one and as multiples, and his spiritual path is merely chanting the divine names of the deities again and again, dancing in joy under the tree.  Around the bhakta yogi, the pilgrim can see left-overs of a sumptous feast and spilled drops of good wine.  The bhakta yogi seems mesmerized, under a divine spell, longing in love for the gods and forgetting everything else.  He sees god in everything around him, and in god, he sees all.  His devotion is his pleasure, and through this pleasure, he reaches true devotion.  He sees no point in trying to understand god intellectually, without surrendering to god and to the flow of nature and cosmos.  Since ancient times, people worshipped what they didn't understand, what they feared, and the forces on which they depended. 
 
The bhakta yogi was so absorbed in his divine trance that it took him a long time to notice our pilgrim, who, being respectful, as well as a curious man, stood by a considerable amount of time, trying to understand the state of the entranced bhakta yogi.  Eventually, the bhakta yogi greeted the pilgrim in his devotional manner, with the greeting of namaste or namaskar (depending on the region of India), which literally means 'I recognize the divinity within you.' 
 
After exchanging greetings and conversation, the bhakta yogi asked the pilgrim if he would transmit his question to the all-knowing saint on his behalf.  "For how many more lifetimes does the bhakta yogi have to live in his path of devotion, adoring the divine, before achieving liberation?"  The pilgrim heartily agreed to put forth the question on behalf of the bhakta yogi, and continued on his way.
 
After a long and arduous route, the pilgrim reached his goal.  He received an audience, or darshan, with the all-knowing oracle-saint, and was able to ask his own questions as well as the ones he had been given, and was given blessings and boons.  He set out on his path home, and taking a different route, first came across the jnani yogi, in the middle of strict austerities, who eagerly inquired about the answer to his question.  The oracle-saint had seen: "Seven long lifetimes until absolute knowledge will dawn in the mind of the yogi!"  Hearing this, the jnani yogi burst into sorrowful weeping, with frustration lamenting, "seven more years!," as he started again to vigorously recite the holy scriptures.
 
The pilgrim bade him farewell and moved on, eventually coming across the bhakta yogi dancing and screaming the names of the gods and goddesses, crying in joy.  The bhakta yogi was so immersed in his devotion that again it took a long, long time for the pilgrim to gain his attention.  Eventually, the bhakta yogi noticed the pilgrim, and remembered the question he had put forth for the saint, how many more lifetimes before final liberation.  He inquired as to the answer, and received the words of the all-knowing saint: "As many leaves on the huge tree he dwells under, that many lifetimes!"  The jnani yogi would have been driven to despair upon hearing such a fortune, but the bhakta yogi jumped with joy, elated to have so many more lifetimes of existence to practice his devotion to the divine, before achieving liberation.  At the exact moment the bhakta yogi was jumping for joy, the earth shook, and all the leaves fell down from the tree.  In that instant, the bhakta yogi became enlightened. 
 
In some scriptures, it is said that every individual enlightenment is followed by an earthquake.  Other scriptures say that earthquakes are caused by the shifting of the earth and that fate does not exist, only a natural course of cause and effect.
 
Jnana, or the path of knowledge, tries to analyze all the contradictions within each school of religion, attempting to bridge vague symbolism to clear scientific images.  Bhakti, the path of devotion, stresses the heart rather than the mind, and intuitive experience over factual knowledge alone.  In logic, there are two ways to examine any phenomenon, either by dissecting and analyzing the parts, or by synthesis, putting all parts together and seeing the whole.  The former is an example of jnana, and the latter, of devotion.  Bhakti is a step forward into the unknown; jnana follows and tries to explain what happened.
 
The real path is of course a balance of the two.  Blind devotion leads to fanaticism, absence of reason, and excessive concentration, which only leads to more fanatical devotion.  Knowledge without devotion, on the other hand, easily becomes dry intellectual rationalism that may lead to cynicism.  One without the other is akin to a bird with only one wing trying to fly.  With two equal wings of knowledge and devotion, the bird takes off in flight.  Take also a blind man meeting a lame man in a burning maze.  Alone, neither can get out, but when the blind man puts the lame man on his shoulders, and the lame man guides him, together, they escape from the burning maze. 
 
In the path of meditation, knowledge stands for dhyana, or mental concentration.  Dhyana is the concentrated tranquility necessary to calm the mind so it will be able to realize truth, and devotion allows the insight into wisdom, or vipassana- a step into the unknown.  As we heard all throughout childhood, knowledge comes from experience.  It starts with the first step.  As the famous words go- one small step for man, one giant leap for mankind.
 
Peace, Happiness to All

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Sincerely,

Tina LeMar
Editor-in-Chief
Yoga Bean Magazine