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
Green your Kids!
Natural Healing and Prevention with Dr. Russo
Eat This, Not that!
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Volume 4, Issue 3 May/June 2009
Pink flower
Namaste! 

It's May, a time of rebirth and new beginnings.  Birds are singing, the bees are pollinating, and it smells like cut grass everywhere (cough, cough!!!)
 
It's also time to get in that giving mood!   (Oh, here she goes again!) 
 
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
 
*Picture above by Tina LeMar, Philadelphia Flower Show 2009 
Catching Up
 
Having enough. 
 
Contentment, or Santosha in the Yoga Sutras by Patanjali. 
Santosha is one of the niyamas of Yoga as listed by Patanjali. Contentment is variously described, but can be thought of as not coveting more than you have and is therefore very different to the way some modern western societies encourage the population to acquire more 'stuff' to achieve contentment.
 
What a concept!  It's not so hard to conceive of but increasingly difficult to apply in your life.  I have a very tough time with this concept because it affects so many different aspects of one's life.  It's not just monetary success and how you measure up to your siblings, friends, coworkers, but it is also what you look like, how you are feeling overall, what your life consists of, where it is going, and how that affects your future and the future of the world!  It's about contentment in ALL of these areas.  That is a lot to consider and worry about.
 
I live a very simple life.  I work a lot, doing what I love, that which makes me very content.  I enjoy life as best I can when I am not working, which brings me great joy and contentment.  I have friends in my life that make me happy and a boyfriend that is incredibly wonderful, which also brings me great contentment.  I have a family that is very caring and we all talk to eachother (hahaha), that brings me great contentment.  And I have pets in my life that make me smile everyday (even if they are pooping outside the litter box) and hobbies that fill me with joy, and that brings me all the contentment I need.  So, why do I think it is an increasingly hard mindset to wrap my head around being content?
 
It is my opinion, that you hit a certain age in your life and career when you start worrying about retirement and savings and your happiness, now and in the future.  You start questioning how happy you are and what you need to do to become happier.  You look at your savings and realize that you have not saved enough or you think about retiring (hopefully) and you want to make sure that you stay healthy and have enough planning in place so that you can relax when that time of life comes.  You want to be able to live the happiest life, doing what you love, without wasting any precious time now and in the future.  All of this, for me, is when santosha goes out the window and in blows fear and worry.  Especially right now in these ever changing economic conditions, and the fact that we are living longer, we need to try our hardest to think about the future and creating a plan.  The first thing that I instantly begin to think about, when trying to plan for my future, is accessment of retirement funds.  I get worried about "having enough" money in the future and that leads me to worrying about my present course of action.  It is very difficult to be content, in the present, when you are increasingly stressed about the future.  So what is the happy medium?  I am happy being a full time yoga instructor, why should I worry about so much and end up becoming unhappy?  Should I change what I love to do just to make lots more money in a corporate job!
 
I want to be able to have what I need to be happy and content in the future and I don't want to worry too much about that now.  I don't want to be stressed that I need to do more or have more or produce more in order to have exactly what I need for my picture perfect retirement.  Well, that is probably the first problem.  In yoga philosophy the sages speak about expectation.  The perfect retirement plan is impossible.  Make a goal, work towards that goal, but don't have expectations about the goal.  That's very difficult.  Expectation, as yoga philosophy would state, produces suffering.  Suffering of the mind and body because of the stress put on oneself from expecting too much and, more than likely, never living up to those expectations. 
 
So how do we put all of this together so that we are worry free today and still have our future plans in place down the road, to lessen our worry?  We do what yoga philosophy would say.  We make a goal (ex.  Save "x" amount of money each month, work out "x" amount of times each week, eat "x" amount of healthy home cooked meals per week, and/or do something green at least "x" amount of times per day).  Then we try our hardest to stick to that goal(s) BUT we don't put expectation on reaching all of those goals exactly as planned.  We hope for the best and keep a positive outlook.  And we keep saying to ourselves, "If we have our goals intact, then we should let them work as they will and we remain content, in the present, not worrying anymore about the future."  We can revisit these goals every 6 months or year to update them as needed but then forget it.  Let the universe take over.  Keep a positive attitude and stop worrying.  You are doing all that you can, within your means, to make things work for you on this big organic ball called Earth.
 
Secondly, live simply.  We should try our hardest not to live in excess of what we actually need.  Living in excess hightens our stress.  For example, my very good friend and "little sister", Anna, came over the other day.  She has very good style sense.  She helped me downsize my entire closet so that I can live much more simply.  It was such a wonderful feeling to purge all the clothes that I will never wear or shouldn't wear anymore and donate them to the local women's shelter and Goodwill.  It also made me realize how much money I wasted on some of those items, that I never wore.  I am trying to live simply in all aspects of my life now.  Having just enough.
 
Just because we are on this Earth, full of beautiful things to buy and own, it doesn't mean we need to have them!  Pare down your life, don't buy it just because a colleague has it, plan your future life, let the plan work, put it away so that you can live in happiness today and stop worrying. 
 
Beam me back to contentment Scotty. 

Sincerely, 
Tina LeMar


One Woman, One World
Stepping Through the Door; Pranayama, Fourth Branch of Ashtanga Yoga
 
by Miriam Stollar
 
 
Spring is blossoming all over this hemisphere of the world, a great time to really appreciate that same renewing life energy that invigorates us every single moment.
 
Take the time to let the body soak in that long inhalation, enjoy the sensation of that exhalation, whether in your asana practice, or smelling the flowers.  Sorry to those with spring allergies who are probably not enjoying their breaths at this moment (here in Kyoto, Japan, the sniffling white-masked population on the streets attests to the high percent of pollen allergies) - though it could be a good time to notice that third breath of yoga, the paused breath.  But we'll come back to that.
 
The fourth branch of Patanjali's Raja Yoga is Pranayama, most commonly translated as control of the breath.  Prana is life force, or vital energy, also called breath, and yama may be translated as control or cessation. 
 
As mentioned in the last issue of Yoga Bean, yoga Asana positions, as a practice designed to regulate both mind and body through the body's hormonal system, is the opening of the door that leads to the real practice of yoga, the developing of a calm and clear mind that is able to gain wisdom and insight.
 
Pranayama practice, using the breath as the lever of both body and mind, is what brings us through that door.  While generally understood as the breath exercises themselves, Pranayama is actually the mental control of the breath achieved through the practice of the breathing exercises. So again, the exercises themselves, like the asana positions, are the tool, not the goal.  Once an advanced level of pranayama is achieved, the control of prana, or vital energy, may be directed mentally, without actual breathing exercises.
 
Sound too out there? Let's go back to the basics again- take a slow deep breath, with awareness.  It's easy to feel the magic of what one deep, slow breath can do to uplift our mind and body.  And yet how rarely we use that tool that is actually always with us, always on, and always free!  Enjoy another inhalation, and exhalation; is it any marvel that many more of these could have such powerful effects!  And "why aren't all my breaths like this?", we might ask.  When we focus our attention on our breath, we feel its greater benefits.  Yet how quickly we forget about it, as our attention turns endlessly to other objects.  The basic practice of yoga is mental concentration, or being able to direct our attention where we choose, rather than it being the slave of our senses and our emotions.  Breath control practice both develops this concentration through the regulation of the breath, and at the same time, this regulated breathing calms the mind, allowing a deeper mental concentration. 
 
In Yoga, there are three basic types of breath.  There is the inhalation, the exhalation, and, there is the suspended breath.  Inhale again slowly, and exhale slowly.  In our rush we often start exhaling while we are still inhaling; inhaling while we are still exhaling.  But there is always a moment in between, and in yoga, that pause of suspended breath is a most important moment of breathing.  Yet how we rush it!  Regulation of the breath involves both the inhalation and exhalation, as well as the paused breath in between, or kumbhaka.  The mental state during the paused breath between inhalation and exhalation, exhalation and inhalation, is considered to be an extremely potent state of potential spiritual power, and prolonging the suspended breath is a powerful yogic tool for both spiritual insight and vitality. 
 
Again, back to the basics!  Breath regulation is a strong yogic exercise that can accompany a well-balanced yoga practice.  But even just remaining aware of our natural breath - the inhalation, the exhalation, and the pause in between - is a difficult yoga practice that requires sustained concentration.  How many breaths do we manage to follow before we are again daydreaming, or thinking about what to have for dinner, or what we have to do tomorrow?  How often, during the day, can we remember to be aware of our breaths as we go through our daily routine? 
 
Pranayama, or an achieved mental control of prana, is the doorway linking the body to the essence of yoga. Pratyahara, the fifth branch of Patanjali's eight-branched yoga, inner withdrawal of the senses, is inside that door. 
 
 
***It should be noted again that breath exercise starts initially with the observing of the natural breath, and should progress slowly into regulation of the breath only under supervision of an experienced yoga teacher, as part of a stable yoga practice. Pranayama exercises can be found in yoga literature everywhere, but these exercises may have strong effects, and not all exercises are suitable for everyone.  If you are interested in yoga and pranayama and do not yet have a yoga teacher, Yoga Bean can help you find a suitable teacher near you.

 Food and Recipe of the Month: WHEAT GERM!
Wheat Germ    

germ
Everytime I see wheat germ I think of ice cream.  It is my favorite topping for vanilla bean ice cream.  Oooo! tastes so good. 
 

Wheat germ is only a tiny section of a wheat kernel.  The germ of a wheat kernel is usually separated, during milling, to help keep flour fresh longer.  The germ is very oily which makes it go rancid quickly.  I usually store my wheat germ in the fridge. 

 

For everyone out there with wheat sensitivities, wheat germ contains very little gluten protein. 


Wheat Germ is highly nutritious, with thiamin, as Dr. Russo states in his article this issue, as one of its nutrients. It is also packed with Vitamin E, Folic Acid, Zinc, Magnesium, essential fatty acids, and is a great source of fiber.
 
RECIPES
 
I put wheat germ on or in everything.  I love its nutty taste.  Put it on ice cream, mix it into yogurt, add it to muffins, use it in a breading for meats and veggies, or use anytime you think of it when you are baking or cooking and you want a little nutty taste.
ENERGY BAR
 
1 cup quick-cooking oats
1/2 cup sliced almonds
1/2 cup dark raisins
1/2 cup golden raisins
1/2 cup dried apricots
1/3 cup unsalted butter, room temperature
1/2 cup brown sugar
1/4 cup golden molasses
1 egg
1 cup unbleached all-purpose flour
1/4 cup whole-wheat flour
1/2 cup nonfat dry milk
1/4 cup toasted wheat germ
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon vanilla
Pinch salt
1/2 cup milk (2 percent is preferable)
1 tablespoon unsalted butter
 
Directions:
Preheat oven to 300 degrees F.

Place oats and sliced almonds on a baking sheet. Toast in oven for 10 minutes. Set aside.
 
Turn the oven to 325 degrees F.

Place raisins, apricots, oats, and almonds in a food processor. Pulse about 10 times until coarsely chopped. Set aside.

In the bowl of a heavy-duty mixer fitted with a paddle, beat the butter, brown sugar, molasses and egg until light and fluffy.
In a separate bowl, combine both flours, dry milk, wheat germ, baking powder, baking soda, vanilla, and salt.
 
Add to the creamed mixture. Add the milk and mix thoroughly. Add dried fruit mixture.

Butter a 13 by 9 by 2-inch baking pan. Pour in the batter and spread evenly. Bake for about 30 minutes, until set. Cool in the pan. Cut into 18 (1 by 4-inch) bars.

To store, wrap bars individually in plastic wrap. Will keep for about 1 week. For longer storage, freeze for up to 3 months.

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

water system
 
 
Home-scale Stormwater Runoff Solutions: An Overview

 
There is a finite amount of water on the earth.  Think about it. The same water that exists today was around when dinosaurs roamed and was there a million years before them.  This water may exist frozen solid in a glacier, drifting as a gas in the sky or tumbling as liquid down the side of a mountain. Any single molecule of water may change form or location innumerable times through the millennia.  This is called the hydrologic cycle.  Like any proper cycle, the hydrologic cycle has no beginning or end, but scientists generally recognize a number of distinct phases-evaporation (and transpiration), condensation, precipitation, infiltration, groundwater recharge, and runoff.  (For a simple animation of the hydrologic cycle see here.) 
 
As humankind has moved towards large-scale agriculture and urban/suburban living, we have dramatically altered our environment and similarly impacted the hydrologic cycle.  By cutting down trees, we have reduced the amount of transpiration that occurs (not to mention trees' temperature modulating affects.)  By paving everywhere and building solid structures, we have reduced the ability of water to infiltrate the soil and similarly recharge groundwater sources.  These solid surfaces also frequently absorb and retain heat, changing the surrounding air temperature and also affecting the hydrologic cycle.  In essence, the changes we have wrought on the environment have served to cause the hydrologic cycle to favor the faster phases (evaporation, precipitation and runoff) over the slower (transpiration, infiltration and groundwater recharge.)
 
With all of these impermeable (solid) surfaces, rainfall has fewer places to go during a storm.  So a complex system of drains and pipes was developed in each populated area to deal with the problem.  The solution, it was believed, was to get the stormwater from where it fell to the nearest stream as fast as possible.  This, actually, has caused additional problems.  This fast moving runoff is able to carry much of the trash and pollutants that it comes across ("non-point source pollution") and dump it directly in the stream.  The runoff also tends to be warmer and warmer water carries less oxygen than cold water.  The Center for Watershed Protection has a nice slideshow on the "Impacts of Urbanization".  Of particular interest note the 2 hydrographs-the post-development stream has a much greater range of flows than the pre-development stream, leading to flood-induced erosion followed by periods of very low-flows.  Very difficult living conditions, to say the least.  Remember, we aren't just talking about wildlife either.  We depend on water directly (for drinking) and indirectly (to grow our food, keep things clean, etc.)
 
So faced with such a large problem, what can a single person do?  This problem wasn't caused overnight by one massive change, nor will it be fixed the same way.  An action everyone can take is to reduce your contributions to non-point source pollution.  Don't litter.  Keep your car tuned up so it doesn't leak or wear down the tires any faster than necessary.  Pick up after your dog (yes, I know it's "natural" but we are talking unnatural quantities for the existing environment.)  Use no more fertilizer or pesticides than recommended on the label, or better yet use organic methods, and don't apply them before rain is predicted.  As commercial car washes are required to filter and recycle their water, this method is preferable to washing your car yourself.  I hope I don't even need to say it, but absolutely don't pour any waste down a storm drain.
 
A step up from the basics would be to start trying to reverse the effects of urbanization, namely by increasing tree cover (and other plants) and decreasing impervious surfaces.  Not all plants have an equal ability to absorb water and later give it off through evapo-transpiration.  Root depth and surface area of a plant will both affect these traits.  Roots will not just affect a plant's ability to absorb water but will also affect the permeability of the soil.  Check out this diagram of the root systems of some native prairie plants compared to turf grass.  Which soil do you think has better permeability-a lawn or a native prairie?  (A compacted lawn can have nearly the same permeability coefficient as pavement.)  In addition to helping infiltrate water, a tree will also help moderate the temperature of the surrounding area through both shade and evapo-transpiration.
 
When you look to build a driveway, a walkway or a patio, try to minimize the impervious surfaces you create.  This can be done in a variety of ways.  Reduce the area you use.  Does the whole driveway need to be paved or can just the tire tracks be paved?  Will you notice if the walk is 6" narrower?  Second, try to use a more permeable method.  This used to be limited to just gravel (difficult to shovel in the winter, has a tendency to compact, gets tracked to places you don't want it, etc.) and dry-laid brick or stone (laid on a gravel bed instead of cement; not stable enough for vehicular traffic), there are many more options now.  Both pervious asphalt and concrete have been developed.  For each, some of the smaller particles have been removed from the mix without affecting the overall integrity.  This has created voids that allow water to pass through (when constructed over an appropriate sub-base.)  There are also several manufacturers (here's one) of plastic mesh systems that can be part of a lawn or gravel area and provide stability while prohibiting compaction.  They can even be strong enough to support the weight of a fire engine!  A number of manufacturers have also created pavers that are designed to be laid with gaps between each unit for permeability.
 
Installing a rain barrel is a simple way to help with runoff.  Rain barrels come in a number of sizes and shapes, or you can even make your own (make sure you use food-grade plastic).  In addition to the barrel itself, it should have a spigot (for accessing the water), an overflow, a lid or guard (to keep children or thirsty animals from falling in), and a screen that allows water in but keeps debris and mosquitoes out.  (Despite the screen on mine, I still get mosquitoes and have to use "mosquito dunks" --a product which contains the bacteria Bt-- to keep them from hatching.)  The overflow can either point away from the house or be linked to another rain barrel.  Rain barrels are typically connected to house downspouts.  There are a number of products designed to help you do this, including just a flexible downspout.  Remember, although a full rain barrel will give you a free supply of water, it will not help manage stormwater should it rain.  The spigot can be connected to a drip irrigation system (not a soaker hose-they tend to clog) or can be used with a watering can or hose.
 
The rain barrel could also overflow to a "rain garden" (as could the downspout.)  A rain garden is, in essence, a depression that is planted with perennials, trees and shrubs that are tolerant of both wet and dry conditions. They are not intended to have standing water, but should drain after a few hours, if sized properly.  A rain garden will look similar to any other planted bed to the casual observer.  For more information on rain gardens, an online search should turn up plenty of resources or see my article in the July/August 2007 issue of Yoga Bean.  Remember that a rain garden should be at least 10 feet from the house because you don't want water to soak in right next to the foundations.
 
For the more ambitious, a green roof can have very beneficial effects on stormwater issues (as well as mitigating air pollution and the heat island effect, providing habitat, adding to the life expectancy of a roof, increasing the insulation value, reducing noise transference, etc.)  Green roofs can be separated into two categories: extensive and intensive.  An extensive green roof will only have a few inches of growing medium and will be planted with sedums and other drought tolerant plants.  It is typically not irrigated.  An intensive green roof could also be called a "roof garden."  It may have growing medium up to a couple feet in depth and be planted with trees and shrubs as well as perennials.  It will need to be irrigated and is typically designed to be walked on.  An extensive green roof has a much higher ROI (return on investment) than an intensive green roof, as it both costs less and as greater or equal payback on all levels.  Extensive green roofs are very good at absorbing the first inch or more of a storm event.  (The majority of storms are an inch or less.)For more on green roofs, good starting points are Green Roofs for Healthy Cities and GreenRoofs.com. Scott Arboretum at Swarthmore College also created a nice series of videos when they installed their latest green roof.
 
When trying to mitigate stormwater runoff remember, in the words of EPA video (9 minutes, nicely produced), "Slow It Down, Spread It Out, Soak It In".  Never forget, water shouldn't be considered a problem to be gotten rid of but a valuable natural resource that we depend on for life. 

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.




Green your Kids!
 
baby feetIn Utero
 
A groundbreaking study in 2004 by the Environmental Working Group showed that the umbilical cord carries not only sustenance for your baby but also a steady stream of industrial chemicals, pollutants and pesticides.  Out of 413 pollutants tested, 287 were found in the umbilical cord by taking cord blood samples.
 
Some ways to avoid contaminating your baby:
 
+  Avoid inoculations with thimerosal (flu shot has it)
+  Exercise regularly, it is a great detoxifier.
+  Don't drink alcohol and start drinking filtered water
+  Take a prenatal vitamin
+  Clean up your diet!   That means less processed or boxed foods
     and way more organic and fresh ones.

Natural Healing and Prevention with Dr. Joseph Russo

 
What is Thiamin?
 
Thiamin or Thiamine, also known as Vitamin B1, was isolated by researchers in the 1930s and was one of the first compounds to be recognized as a vitamin. This vitamin is critical in the processing of blood sugar (glucose energy from food) into energy that can be used by our bodies.  Without this vitamin we would not be able to utilize the carbohydrates that we eat.
 
What are the causes of Thiamin deficiency?
 
Basically there are four considerations concerning Thiamin deficiency:
 
1.    Decreased intake: which mostly occurs in third world countries. In the USA, alcoholism is the major cause of decreased Thiamin intake.

2.    Increased requirement: Once again any person with intestinal absorption problems, pregnant women, women who breast feed, and adolescents who are experiencing a growth spurt would have an increased requirement. Additionally, for all our Central American and Equatorial Africa  readers, Malarial infection puts a person at risk for a greater need of Thiamin. Also, those persons with chronic diseases such as AIDS and once again alcoholics have decreased absorption in their gut which may lead to increased Thiamin needs.

3.    Excessive losses: Those persons who have kidney failure, who require dialysis and those persons who are on a high dosage of water pills, aka diuretics, could have excessive losses of Thiamin.

4.    Anti-Thiamin factors (ATFs): This category refers to enzymes that are found naturally in some foods which cause the breakdown of Thiamin. For example, consuming large amounts of tea and coffee have been associated with Thiamin depletion due to ATFs. Also, those who consume large amounts of raw freshwater fish and raw shellfish could be at risk because these foods contain ATFs.  In Nigeria, people eat raw silk worms for a protein source. These worms have ATFs, which can precipitate Thiamin deficiency and may result in "seasonal ataxia" or difficulty walking or balancing.
 
What is the daily requirement for Thiamin?
 
RDA for Thiamin:
 
Adults         males  1.2 mg/day     females 1.1 mg/day
                                                                        
Females breastfeeding/preg   1.4 mg/day
 
How does Thiamin deficiency affect our bodies?
 
Thiamin deficiency can affect various parts of our bodies such as the nervous system, heart, muscles, and extremities. This can be manifested as congestive heart failure, swelling in the legs or ankles, SOB (shortness of breath), difficulty breathing, and an enlarged heart.

Nerve problems that result in a burning feeling in one's feet, decreased sensation in arms and legs, and muscle pain and weakness are referred to as the disease called "beriberi."
If the nerve problems, involving your brain, result in abnormal eye movements, balance and walking problems, and mental confusion, then this is referred to as Wernicke's disease, named after the German neurologist and psychiatrist who discovered these symptoms in 1881. If the symptoms are short term memory loss, then the ailment is called Korsakoff's disease, after the Russian psychiatrist.  In the early 1900's researchers noticed an association between the two disorders and when they occur together it is called Wernicke-Korsakoff Syndrome. In the USA this combination occurs mostly in alcoholics.  The treatment is, of course, Thiamin.
 
What are the available forms of Thiamin?
 
Thiamin is available in oral and injectable forms.  The most common, commercially available, forms are 20, 50, 100, 250, 500 mg tablets. 
 
Which foods provide a good source of Thiamin?
 
Enriched breads, rice and grains provide reasonable sources of Thiamin. Most foods have some Thiamin content. However the greatest source of Thiamin is found in Wheat Germ. One cup provides a whopping 4.5mg of Thiamin (three times as much as we need in a day!)  The next best food source on the list is Pork, the other white meat, which contains 0.72 mg per 3 oz. Fortified Breakfast cereals also rate with 1 cup providing  0.5 to 2.0mg Thiamin. Breads, whole wheat or white enriched, provide a mere  0.10 mg per cup. The incredible, edible egg has little Thiamin in it, as it weighs in at 0.03mg per one large egg.
 
Is too much Thiamin toxic?
 
The Food and Nutrition Board has not set an upper limit of intake for Thiamin. This is so because there are no documented studies which prove that there are toxic effects with Thiamin supplementation of up to 200mg per day. Yahoo!
In other words, there are no reported toxic effects for anyone consuming 200mg per day or less of Thiamin.
 
What is the skinny on Thiamin?
 

Eat a balanced diet and take a multivitamin, almost all multivitamins have Thiamin.
 

No oyster soup recipe yet, don't give up.  Also, the next time you are visiting Nigeria and a local offers you lunch, containing some silk worms, it is in your best interest to decline.
 
Until next time, fly low and avoid the radar! 
 
Gardening Tip this Issue
 
onionONIONS
 
Instead of tossing onion skins in the compost heap, spread them over your cucumber patch.  The scent will disorient squash bugs and striped cucumber beetles so they wont eat your crop! 
 
In fact, don't toss them in your compost pile at all.  Worms hate onions.  The worms, which are great for compost, will actually crawl out of the heap if it has onions or other intensely acidic food particles in it.
 
Want to deter birds from chowing down on your garden lovelies?  Hang sliced onions from nearby trees, they don't like the scent.
 
Lastly, squeeze some onion juice out of your discarded onion skins, dig the juice into your soil immediately, then water to distribute the juice.  Plant your tomatoes or any other crop that nematodes (worms) tend to favor.  It will repel them.
Green Living

Companies with a Real Social Responsibility

When Giving Back is Part of the Business Model


By Alix Shutello
 I was intrigued when a friend told me she'd emailed a company and told them she'd love to work for them.  "Look up TOMS," she said. "It would be great to be able to go to work everyday knowing that I am giving back."
 
Inspired by my friend's motivation, I went to the TOMS shoe website (www.tomsshoes.com) and took a look around. The founder, Blake Mycoskie, has an interesting business model - inspired by a trip he took to Argentina where he saw children without shoes -Toms Shoes gives away a pair of shoes, to a child in need, for every pair of shoes they sell.
 
Since starting his company in May, 2006 the company, which has  donated over 130,000 pairs of shoes, has been featured in magazines like Elle, Vogue, People, InStyle, and Time. With this type of publicity, I decided to interview a representative at the company to find out more.
 
Green, Without Hypocracy
 
For me, there is nothing worse than a company that touts its social or green activism and then operates sweatshops or pollutes rivers. So in an online interview, I asked the tough question - "Do you guys operate in sweatshops?"
 
My question came after asking where the shoes were made. The representative I interviewed told me TOMS shoe manufacturers are located in Argentina, China, and Ethiopia - and that sent a chill down my spine - those countries are synonymous with sweatshops.

"We require that the factories operate under sound labor conditions, pay fair wages and follow local labor standards," the representative said.
 
If that's true, this company is truly walking its talk.
 
The company definitely survives on two principles - executives are not bringing home big muli-gazillion dollar paychecks, thereby sucking up the company profits (if there are any), and there are interns (free labor) wanting to help. Those two factors help bolster the company's growth along with paying for labor overseas and forgoing marketing expenses. This company, I am coming to learn, lives off its own good will.
 
For the Greater Good
 
And good will is, if you can believe it, actually alive and kicking.   TOMS is not the first company to adopt what business leaders are calling "creative capitalism," though we could learn a thing or two from Mr. Mycoskie.
 
At the 2008 World Economic Forum in Davos, Switzerland, Bill Gates, founder of Microsoft, urged business leaders to focus on finding new ways to turn a profit while benefiting the world's poorest residents. Was this what truly inspired Mycoskie? Gates left Microsoft for a year to explore this concept and to possibly convince more business leaders to become philanthropists. To date, however, I have not seen his progress report in this arena and I don't think it was covered at this year's Davos meeting.
 
But there are success stories - Office Depot has made a green commitment - I have been getting their press releases on their new business practices for over a year now. The office superstore has made some changes in its operating model to work with green vendors. On April 16, 2009, Office Depot announced its partnership with New Leaf Paper,the nation's leading sustainable paper supplier.  According to the latest company press release, New Leaf Paper (www.newleafpaper.com) will launch a new assortment of 60 environmentally friendly stationery, resume paper and envelope products which will be distributed exclusively through more than 1,000 Office Depot retail stores across the U.S.
 
Target is another company who strives to do good things for the community, check out their website, www.target.com and click on community. The company donates 5% of all proceeds to charity.
 
Ok, so that's at least two companies!
 
Commercial Success; Student Marches
 
I cannot imagine Mr. Mycoskie's excitement when cell phone supergiant AT&T came calling, this past April, wanting to feature TOMS in an ad campaign. This is the big time - national recognition.
 
The account is told on the TOMS company blog, http://www.tomsshoesblog.com/?p=2255. AT&T approached the shoe company to appear in a commercial and the spot ended up airing in the middle of the Masters Tournament in Augusta, Georgia. For a small company like this there can be no greater honor.
 
Then again, you know you've hit the big time when there is a nationally coordinated effort to promote your cause. Campuses across America came together on April 17 to host a TOMS "Day Without Shoes" campaign. The effort was spearheaded by Harriette Baker, a junior advertising major attending Texas Tech University. Ms. Baker organized the event as part of her interview process, as she was a finalist for a TOMS internship.
 
While Ms. Baker coordinated efforts in Texas, seventy-five students from Kansas State University and colleges in Oklahoma contributed to a barefoot walk-a-thon as part of the campaign as well.
 
April was a big month for TOMS. The company was approached to do a national commercial; students marched and more shoes were sold.  It's no big coincidence that these things happened in April, the month of Earth Day, Spring, and new beginnings. 
 
The article was written in memory of Rocky and Foxy Rauschman. Two of the best dogs I have ever known.
 
Write to me with your questions, concerns, comments, and ideas:
ajshutello@msn.com
Twitter - AlixJShutello
 
Read interesting Green news at The Mother Nature Network
http://www.mnn.com/gclid=CIK8g8Pa_ZkCFQFHFQodl0xXGg 
Read more on the TOMS/AT&T ad campaign at
http://adweek.blogs.com/adfreak/2009/04/att-spot-introduces-nation-to-toms-shoes.html
 
Toms One Day Without Shoes Campaign
LINK



Eat This Not That!
 
salmonFish
You are hearing from everyone to eat more fish.  But do you know which kind is the healthiest? 
 
Wild Alaskan Salmon- EAT THIS!  with 1,253 mg of Omega-35, 18g of Protein, and low in contaminants & Environmentally friendly, this is the fish to buy.
 
Farmed Rainbow Trout is up there too with 838mg of Omega-35,  18g of Protein, low in contaminants and envir. friendly. 
EAT THIS TOO.
 
*  Dont forget about Pacific Halibut- EAT THIS!  It has 444mg of Omega-35, 18g of Protein, is low in contaminants and environmentally friendly.
 
++++++++++++++++++++++++++++++++++++++++++++++++++
 
--  Chilean Sea Bass- DON'T EAT THIS!  With only 570mg of Omega-35, 16g of Protein, medium level contamination and not environmentally friendly you should pass by this very tasty fish!
 
--  Swordfish is another DON'T EAT THIS fish with only 701mg of Omega-35, 17g of protein, and even though it is environmentally friendly, it is HIGH in contaminants.
 
-- Lastly, one of my favorite fish, Atlantic Cod- DON'T EAT THIS with only 166mg of Omega-35, 15g of Protein, and not environmentally friendly, it is also has medium level contaminants.
 
Thanks for being a part of the Yoga Bean Magazine family.  And don't forget, send this email to all of your friends and family so they can share in the goodness of whole living.
 
Sincerely,

Tina LeMar
Editor-in-Chief
Yoga Bean Magazine