Vegan

10 Wednesday Jul 2019

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As with any diet, a vegan diet requires planning. However, when properly planned, a vegan diet can be considerably healthier than the traditional American diet. In its 1996 position paper on vegetarian diets, the American Dietetic Association reported that vegan and _78993792_157696894vegetarian diets can significantly reduce one’s risk of contracting heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions. Cows’ milk contains ideal amounts of fat and protein for young calves, but far too much for humans. And eggs are higher in cholesterol than any other food, making them a leading contributor to cardiovascular disease.

 Vegan foods, such as whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients. Vegans can get all the protein they need from legumes (e.g., beans, tofu, peanuts) and grains (e.g., rice, corn, whole wheat breads and pastas); calcium from broccoli, kale, collard greens, tofu, fortified juices and soymilks; iron from chickpeas, spinach, pinto beans, and soy products; and B12 from fortified foods or supplements. With planning, a vegan diet can provide all the nutrients we were taught as schoolchildren came only from animal products.

Will I get enough protein?

Virginia Messina, MPH, RD, and Mark Messina, PhD, recommend that vegans receive 0.4 grams of protein per day for every pound of healthy body weight. If a vegan consumes adequate calories and eats a variety of foods, it is very difficult not to get enough protein. This is true for athletes as well. One need not combine foods at each meal to get “complete protein. “

The most important plant sources of protein are legumes, soy foods, and nuts. Grains and vegetables also contain significant amounts of protein. Eat a variety of protein sources throughout the day: e.g, a legume (such as beans, tofu, or peanuts) combined with a grain (such as rice, corn, or whole wheat breads or pastas). For more information, visit Veganhealth.org

How about B12?

There has been much debate as to what plant foods supply an adequate source of B-12. Many products that were once thought to be adequate, such as tempeh, are no longer considered so. Fortunately, there are easy solutions for vegans. Vegetarian B-12 vitamin pills are available at most drug stores; the ‘sublingual’ form is preferable. In addition, some foods are fortified with B-12, including Red Star Nutritional Yeast.  It is essential to include a B12 supplement in your diet or eat foods that are fortified with B12 to insure that you receive the proper amount of B-12. For more information, read What Every Vegan Should Know about Vitamin B12 bowls-of-beans

How about calcium?

Adequate intakes of calcium vary according to one’s age:

1200 mg for age 50 or above,
 1000 mg for ages 19-49, 
800 mg for ages 4-8, 
500 mg for ages 1-3. 


A number of vegan foods contain high levels of calcium per serving:

 calcium-set tofu (120-200mg per 0.5 cup), 
fortified soymilk (200-300 mg per cup
 dried figs (50 mg per fig), 
fortified orange juice (250 mg per cup), 
collard greens (180 mg per 0.5 cup), 
sesame seeds (180 mg per 2 Tbsp), 
baked beans (130 mg per cup), 
broccoli (90 mg per 0.5 cup)
, almonds (50 mg per 2 Tbsp), 
kale (50 mg per 0.5 cup)

 For more information read Bones, Vitamin D, and Calcium

The Rules for #Humans

09 Tuesday Jul 2019

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In the past twenty-four years, the Rules for Being Human have circled the globe – photocopied and passed from friend to friend, transmitted via the internet, printed on brochures. However, credit for this masterpiece of wisdom goes to Cherie Carter-Scott, author of ‘If Life Is A Game, These Are The Rules’ and also a commonly recommended and referenced book in the life-coaching industry, and in many other areas concerned with self-esteem, self-development and personal fulfillment.

Aside from those short extracts, Dr Carter-Scott’s book, ‘If Life is a Game, These are the Rules’, also further explains that Cherie Carter-Scott developed the ‘Rules’ quite a long time before her book was published in 1998, specifically during the mid-1970s, while in the process of designing a three month training program for consultants learning how to deliver her ‘Inner Negotiation/Self-Esteem Workshop’ and related teachings.

Here is a brief summary and explanation of Cherie Carter-Scott’s ‘Rules for Being Human’.

Rule One – You will receive a body. Whether you love it or hate it, it’s yours for life, so accept it. What counts is what’s inside.

Rule Two – You will be presented with lessons. Life is a constant learning experience, which every day provides opportunities for you to learn more. These lessons specific to you, and learning them ‘is the key to discovering and fulfilling the meaning and relevance of your own life’.

Rule Three – There are no mistakes, only lessons. Your development towards wisdom is a process of experimentation, trial and error, so it’s inevitable things will not always go to plan or turn out how you’d want. Compassion is the remedy for harsh judgement – of ourselves and others. Forgiveness is not only divine – it’s also ‘the act of erasing an emotional debt’. Behaving ethically, with integrity, and with humour – especially the ability to laugh at yourself and your own mishaps – are central to the perspective that ‘mistakes’ are simply lessons we must learn.

Rule Four – The lesson is repeated until learned. Lessons repeat until learned. What manifest as problems and challenges, irritations and frustrations are more lessons – they will repeat until you see them as such and learn from them. Your own awareness and your ability to change are requisites of executing this rule. Also fundamental is the acceptance that you are not a victim of fate or circumstance – ‘causality’ must be acknowledged; that is to say: things happen to you because of how you are and what you do. To blame anyone or anything else for your misfortunes is an escape and a denial; you yourself are responsible for you, and what happens to you. Patience is required – change doesn’t happen overnight, so give change time to happen.

Rule Five – Learning does not end. While you are alive there are always lessons to be learned. Surrender to the ‘rhythm of life’, don’t struggle against it. Commit to the process of constant learning and change – be humble enough to always acknowledge your own weaknesses, and be flexible enough to adapt from what you may be accustomed to, because rigidity will deny you the freedom of new possibilities.

Rule Six – “There” is no better than “here”. The other side of the hill may be greener than your own, but being there is not the key to endless happiness. Be grateful for and enjoy what you have, and where you are on your journey. Appreciate the abundance of what’s good in your life, rather than measure and amass things that do not actually lead to happiness. Living in the present helps you attain peace.

Rule Seven – Others are only mirrors of you. You love or hate something about another person according to what love or hate about yourself. Be tolerant; accept others as they are, and strive for clarity of self-awareness; strive to truly understand and have an objective perception of your own self, your thoughts and feelings. Negative experiences are opportunities to heal the wounds that you carry. Support others, and by doing so you support yourself. Where you are unable to support others it is a sign that you are not adequately attending to your own needs.

Rule Eight – What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. Take responsibility for yourself. Learn to let go when you cannot change things. Don’t get angry about things – bitter memories clutter your mind. Courage resides in all of us – use it when you need to do what’s right for you. We all possess a strong natural power and adventurous spirit, which you should draw on to embrace what lies ahead.

Rule Nine – Your answers lie inside of you. Trust your instincts and your innermost feelings, whether you hear them as a little voice or a flash of inspiration. Listen to feelings as well as sounds. Look, listen, and trust. Draw on your natural inspiration.

Rule Ten – You will forget all this at birth. We are all born with all of these capabilities – our early experiences lead us into a physical world, away from our spiritual selves, so that we become doubtful, cynical and lacking belief and confidence. The ten Rules are not commandments, they are universal truths that apply to us all. When you lose your way, call upon them. Have faith in the strength of your spirit. Aspire to be wise – wisdom the ultimate path of your life, and it knows no limits other than those you impose on yourself

Seeing

07 Sunday Jul 2019

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One way of getting the creative juices flowing and being creative is changing how you see things. You can get closer or further away, look with one eye closed, tilt your head, turn the object upside down (or yourself), look during a different time of day, notice what the object reminds you of, notice any scents, texture, angles, weight, temperature of the object.

When I photograph I do all of those ways of seeing taking multiple shots from different angles, heights, spend and light adjustments. The photo below (click to enlarge) I took after walking through the woods and I sat down to rest. I was noticing the way the light was being blocked by the leaves and creating a spot light effect. Later when I got home and was comparing multiple shots of the same image I noticed that when I converted a shot to black and white it was nearly the same as the color shot. Wisps of color.

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Some Yoga Benefits

03 Wednesday Jul 2019

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Many people hear “yoga”, and think Zen gardens, meditation, and free spirits. But you may be surprised to find that one recent study showed that those who incorporated yoga into their life had improved stress levels and lower blood pressure. Yoga was ultimately developed to combine controlled breathing and poses to achieve physical, mental, and spiritual strength and unity. In fact, Michelle Obama even attributes her sleek physique to frequent yoga sessions. There are multiple types of yoga, but Hatha Yoga is the most commonly practiced type in the United States. 

Woman Stretching

Here are some surprising health benefits of practicing yoga that you may have never known!

Relief of Back Pain: More than 60 million Americans suffer from chronic back pain. Yoga is one of the best exercises to help alleviate pain. This is due to the increase in core stability (abdominal muscles) and the reduction of pressure across the lower back and surrounding muscles. Yoga also helps to release endorphins throughout the body that can calm inflammation. Practicing yoga for just two sessions a week may reduce or even eliminate back pain. Many individuals also report an increase in pain tolerance after attending sessions for only three weeks.

Heart Healthy: Further research also demonstrates that even one yoga session can produce a calming effect on the body, and individuals in one study showed reduction in their systolic blood pressure after only 12 weeks of two yoga sessions per week. Additionally, incorporating yoga into a cardiac rehabilitation program after a heart attack or bypass surgery has also shown promise in maintaining lower levels of stress and healthy blood pressure levels.

Increased Flexibility: You may be thinking, “No Duh”, on this one, but the benefits may be surprising. Practicing poses like downward dog, and tree pose can improve balance and flexibility. This can directly strengthen and protect your larger joints (knees, hips, back, neck) from injury and reduce inflammation in the smaller joints (fingers and ankles). This can also help reduce falls in the elderly, and ultimately avoid fractures in this age group.

Mood Booster: In addition to mental clarity and relaxation, yoga has been shown to improve depression, anxiety, and chronic stress. A small German study reviewed in theHarvard Mental Health Letter demonstrated that at the end of a three-month period, women perceived less stress, depression, anxiety, and fatigue. A few yoga classes could leave you happier and less stressed. Increased happiness alone is reason enough to give it a try!

As with any new exercise, always consult your physician before you begin. This is to ensure your body can safely complete the activity. I also recommend you attend a beginner class or view a video with some common poses. This will make you feel more confident during your first class and ensure you obtain the most benefit.

Photos

03 Wednesday Jul 2019

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I am a Creative Arts Therapist who has been using a digital a camera for the last 5 years or so. As a relatively new photographer I use my life experience coupled with the advantages of a DSLR to snap shots that are, at times, appealing to me and on occasion others as well. Luckily, since I don’t use film, I have been able to afford to shot ten of thousands of images in the last 10 years, some of which are here. Click image to enlarge.

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Scientist Seeks Neural And Biological Basis For Creativity, Beauty And Love

02 Tuesday Jul 2019

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One of the world’s leading neuroscientists is to search for the neural and biological basis for creativity, beauty and love after receiving over £1 million from the Wellcome Trust, the UK’s largest medical research charity. The research will bring together science, the arts and philosophy to answer fundamental questions about what it means to be human. 

Professor Semir Zeki from University College London (UCL) has received a Wellcome Trust Strategic Award to establish a programme of research in the new field of “neuroaesthetics”. The research will build on his previous work into the neural mechanisms behind beauty and love. 

Together with Professor Ray Dolan, Director of the Wellcome Trust Centre for Neuroimaging at UCL, Professor Zeki will look at questions that have been debated for millennia by writers, artists and philosophers and yet have been little studied by neurobiologists: Can we measure beauty objectively” How are beauty and love related” What does it mean to be happy” 

“All human societies place a high premium on art and the pursuit of beauty,” says Professor Zeki. “We all value and reward creativity. We all want to pursue happiness. But what do these entities mean in concrete, neurobiological terms” We hope to address these issues experimentally. The results will not only increase our knowledge about the workings of the human brain but will also give deep insights into human nature and how we view ourselves.” 

Neuroesthetics aims to illuminate the brain’s workings through its cultural products in a similar way to how neuroscientists study the brain through malfunctions caused by disease. However, Professor Zeki believes its impact may be much wider. 

“The new field of neuroaesthetics will teach biologists to use the products of the brain in art, music, literature and mathematics to better understand how the brain functions,” he says. “Success will encourage an interdisciplinary approach to other fields, such as the study of economics or jurisprudence in terms of brain activity. This will have a deep impact on social issues.” 

Using Wellcome Trust funding, Professor Zeki hopes to attract students and researchers from the sciences, arts and humanities in truly interdisciplinary research. Their work will be overseen by an Advisory Board that will include author AS Byatt, physician, opera producer and broadcaster Sir Jonathan Miller and Dr. Deborah Swallow, Director of the Courtauld Institute of Art, London. 

“Professor Zeki is a Renaissance Man for the twenty-first century,” says Professor Richard Morris, Head of Neurosciences and Mental Health at the Wellcome Trust. “His research sees no boundaries between science and the arts and humanities and will provide an exciting insight in issues that strike at the heart of what it is to be human.” 

live

27 Thursday Jun 2019

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“We do not think ourselves into new ways of living, we live ourselves into new ways of thinking.” Richard Rohr, from Everything Belongs

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Meditation Reduces Anxiety

26 Wednesday Jun 2019

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Scientists at Wake Forest Baptist Medical Center have identified the brain functions involved in how meditation reduces anxiety. feelings-16.jpg

The team wrote in the journal Social Cognitive and Affective Neuroscience about how they studied 15 healthy volunteers with normal levels of everyday anxiety. They said these individuals had no previous meditation experience or anxiety disorders.

The participants took four 20-minute classes to learn a technique known as mindfulness meditation. In this form of meditation, people are taught to focus on breath and body sensations and to non-judgmentally evaluate distracting thoughts and emotions.

“Although we´ve known that meditation can reduce anxiety, we hadn´t identified the specific brain mechanisms involved in relieving anxiety in healthy individuals,” said Dr. Fadel Zeidan, Ph.D., postdoctoral research fellow in neurobiology and anatomy at Wake Forest Baptist and lead author of the study. “In this study, we were able to see which areas of the brain were activated and which were deactivated during meditation-related anxiety relief.”

The researchers found that meditation reduced anxiety ratings by as much as 39 percent in the participants.

“This showed that just a few minutes of mindfulness meditation can help reduce normal everyday anxiety,” Zeidan said.

Fadel and colleagues were also able to reveal that meditation-related anxiety relief is associated with activation of the anterior cingulate cortex and ventromedial prefrontal cortex, which are areas of the brain involved with executive-level function.

“Mindfulness is premised on sustaining attention in the present moment and controlling the way we react to daily thoughts and feelings,” Zeidan said. “Interestingly, the present findings reveal that the brain regions associated with meditation-related anxiety relief are remarkably consistent with the principles of being mindful.”

He said the results of this neuroimaging experiment complement that body of knowledge by showing the brain mechanisms associated with meditation-related anxiety relief in healthy people.

feelings-40.jpgScientists wrote in the journal Frontiers in Human Neuroscience in November 2012 about how meditation has lasting emotional benefits. They found that participating in an eight-week meditation training program could have measurable effects on how the brain functions, even when someone is not actively meditating. The team used two forms of meditation training and saw some differences in the response of the amygdala, which is the part of the brain known to be important for emotion.

Art therapy brings comfort to Jordan’s orphans

25 Tuesday Jun 2019

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After a busy art session, the classroom at Amman’s al-Hussain Social Institution buzzed with energy, as children dashed around to clean up supplies, admire their paintings and pose in the decorated masks they designed.
These young artists have come a long way over the past few months. Aged between six and 12, the children recently completed an art therapy programme – the first of its kind – designed to aid Jordan’s orphans. The weekly sessions of painting, gluing and building provided an atmosphere of organised chaos, during which they filled canvases with the anxieties and hopes that might otherwise be difficult to express. 
“It’s like regular therapy, except you use art as a medium,” art therapist and programme founder Shireen Yaish told Al Jazeera. “It’s great for those who find it difficult to verbalise things – it’s about making the unconscious conscious, in a way. My job is to make people understand what they’re making.”
As the weeks progressed, the children participating in this programme run by the Kaynouna Art Therapy Centre came out of their shells and developed great enthusiasm for their artwork, Yaish said. Supported by the al-Aman Fund for the Future of Orphans and the Abdul Hameed Shoman Foundation, the programme also exposed the profound needs of some of Jordan’s most vulnerable children. MORE HERE