For a slim figure, share your food with the hungry.
For beautiful hair, let a child run his or her fingers through it once a day.
For poise, walk with the knowledge you'll never walk alone.
People, even more than things, have to be restored, renewed, revived, reclaimed, and redeemed;
never throw out anybody.
Remember, If you ever need a helping hand, you'll find one at the end of your arm.
As you grow older, you will discover that you have two hands,
one for helping yourself, the other for helping others.
The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair ....
The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart,
the place where love resides.
The beauty of a woman is not in a facial mole, but true beauty in a woman is reflected in her soul.
It is the caring that she lovingly gives and the passion that she shows.
The beauty of a woman with passing years ... only grows
~ Audrey Hepburn ~
Favour is deceitful, and beauty is vain: but a
woman that feareth the LORD, she shall be praised.
Guest Correspondent from California
Immigration Makes America Stronger
At the Bush Institute, we believe smart, skills-based immigration reform accelerates economic growth and secures our nation. In this special edition of Five for Friday, we highlight both the people and the policy at the core of the debate.
Judy Canada Correspondent
You might not have known this, but a lot of non-living objects are actually either male or female.
Here are some examples:
FREEZER BAGS: They are male, because they hold everything in, but you can see right through them.
PHOTOCOPIERS: These are female, because once turned off; it takes a while to warm them up again. They are an effective reproductive device if the right buttons are pushed, but can also wreak havoc if you push the wrong Buttons.
TIRES: Tires are male, because they go bald easily and are often over inflated
HOT AIR BALLOONS: Also a male object, because to get them to go anywhere, you have to light a fire under their butt.
SPONGES: These are female, because they are soft, squeezable and retain water.
WEB PAGES: Female, because they're constantly being looked at and frequently getting hit on.
TRAINS: Definitely male, because they always use the same old lines for picking up people.
EGG TIMERS: Egg timers are female because, over time, all the weight shifts to the bottom.
HAMMERS: Male, because in the last 5000 years, they've hardly changed at all, and areoccasionally handy to have around.
THE REMOTE CONTROL: Female. Ha! You probably thought it wouldbe male, but consider this: It easily gives a man pleasure, he'd be lost without it, and while he doesn't always know which buttons to push, he justkeeps trying.
:Fr. Leo from Grace Before Meals to now Plating Grace
The One Thing Every Happy Person Knows and Practices
Robert Holden's Quote
It is because the world is so full of suffering,
that your happiness is a gift.
It is because the world is STILL so full of poverty,
that your wealth is a gift.
It is because the world can be so unfriendly,
that your smile is a gift.
It is because the world is so full of war,
that your peace of mind is a gift.
It is because the world is in such despair,
that your hope and optimism is a gift.
It is because the world is so afraid,
that your love is a gift.
How To Have The Perfect 2019!
It seemed that for many people, myself included, 2018 was a pretty intense year. The challenges flowed thick and fast! There were times when I was like “Ok, I’m ready for a break now…please ease off for a while!” Was this the case for you?
Well, my feeling is that 2019 is going to be a good year, the question is: will it be free of challenges? In short, NO. Challenges never stop all through our life. Ask anyone you know what their current challenge is and I’m sure they will find something. Then you think, well the Dalai Lama must have it pretty good? He has plenty of money, has accommodation with no debt, as much food as he wants, over 1 million Instagram followers and all the purple robes he ever needs. And yet he is always surrounded by bodyguards with assassination a constant threat, and he faces health issues just like everybody else, having recently spent 4 weeks in the Mayo Clinic for prostate problems. You will see him here supported by two monks holding him up and some firm looking bodyguards behind him.
It’s the nature of reality. As Dr John Demartini, the great thought leader suggests, we will always experience equal measure of support and challenge. Life will have pleasure and life will have pain. Where we struggle is that we have an expectation that if we try harder, get more money, look better, have more followers or manifest that dream boat, then we will finally be free and find peace and happiness. But there is no arrival. We never ‘get there’. What we can do is get better at not expecting to ‘get there’ and deal with the challenges as they appear. I was once told by my coach (yes I coach and get coached) that the challenges never stop, we just stop seeing them as challenges.
I liken it to the analogy of lifting weights which I may have mentioned to you before. If there was no gravitational pull on the dumb bell then there would be no challenge to the arm and therefore there would be no development of the muscle. So I actually pay my gym membership and go to the gym FOR the challenge. So what has all this got to do with making 2019 a great year? By letting go of it being perfect and letting go of it not having challenges we can be in flow more and less resistant to what is. Most of our stresses and anxieties stem from holding on so rigidly to what we think it should be rather than seeing it for what it is- an opportunity to let go and be. The wise do not seeking perfection in places that perfection does not exist. When I am stressed and in a state of mild overwhelm it’s always my reminder to let go and stop trying to control life and create perfection. When you think you have arrived, and you get those 1 million follows on your Insta, or you find that soul mate, or you finally pay off your mortgage, something will pop up to present a challenge. So yes, let’s make 2019 a great year and realise our goals, knowing full well, that when we do, it won’t be perfect and I’m perfectly happy with that.
Someone once said to me: “a rishi observes the fluctuations of life with a mild fascination and slight smile”. I guess this is one thing you can say about the Dalai Lama, throughout all of his challenges, he seems to always have that sweet smile on his face regardless.
Have a beautiful and perfectly imperfect 2019.
Tom is a meditation teacher, author, corporate speaker and personal coach. He provides one on one coaching as well as group coaching in his Zen Academy for Transformational Leadership. To contact Tom about receiving his guidance or booking him to speak at your company click here.
Almost everyone snacks at some point. And as it turns out, what you snack on can have a huge impact on your health! These healthy snacks will help you stay on track.
How Much Do You Snack?
I have a friend who eats carefully for breakfast, lunch, and dinner and then figures it’s okay to cheat a little around snack time.
She has a point. After all, it’s what you do most of the time that matters. A doughnut now and then won’t kill anyone whose overall dietary pattern is sound.
But the trouble is, many people snack so much that the “exception” becomes the norm. One, five-ounce package of my personal nemesis, potato chips, for example, can deliver more than 750 calories. This is about a third of the total daily recommended calories for an average person.
You may not always want to eat steamed greens, or other super healthy foods when you’re hungry. But if you’re aiming to be healthy (even most of the time), you need to find snack foods that pack a health-giving punch.
3 Healthy Snacks That Are Easy and Delicious
Fruits provide a source of vitamins and minerals as well as dietary fiber, antioxidants, and other nutrients.
Fruits are good for your arteries.
And they can improve digestion and help fight cancer, obesity, and (despite their high sugar content) even type 2 diabetes.
And middle-aged men take note: Fruit has even been found to promote healthy hair growth!
Because it can be very sweet, you might think that fruit would cause unstable blood sugar levels. But for most people, this isn’t a problem. Why? Because the sugars in fruit come with fiber and other nutrients that slow down digestion and enable your body to regulate the influx of sugar effectively.
Fruit juice, however, is another story.
By separating out and throwing away the fiber-rich pulp, we reduce the juice to essentially a refined product that may be linked with blood sugar instability and other problems. For most people, a little juice won’t do any major damage. Just keep in mind that eating whole fruit is where the real benefits lie.
Next time you want a snack, grab an apple, pear, banana, orange, nectarine, pluot, mango, or peach.
Or try a handful of berries.
Berries are one of my favorite superfoods. (Yes, they’re a fruit, but they’re so good for you that I think they deserve to be in their own category.)
Perhaps I love berries so much because I grew up on a little island in Canada, and every summer, I would go berry-picking right outside our front door. I picked (and gorged on) wild blackberries, thimbleberries, and salal berries — and I loved them all.
When they’re in season, berries are fabulous fresh (if you can forage for them or afford them). Out of season, you can find them (often more affordably) frozen or even dried.
You can add them to salads, breakfast cereals, or smoothies. Or simply eat them by the handful.
Berries aren’t just delicious. They also have a stunning ability to support your brain.
In 2012, researchers from Harvard concluded that women who consumed at least one serving ofblueberries or two servings of strawberries per week showed substantially slower rates of cognitive decline.
(Editor’s note: Botanically speaking, strawberries don’t meet the definition of a berry. But they’re still fantastic for you!)
Another study published in Annals of Neurology analyzed data from 16,000 women with an average age of 74. Those with the highest levels of blueberry consumption delayed their cognitive aging by as much as two and a half years.
The cost of treating Alzheimer’s is fast approaching $1 trillion worldwide. About one-third of people aged 85 or older have contracted this devastating ailment.
One of them was my own grandma, Irma, who developed Alzheimer’s in her eighties. She’d always had a keen intellect and a stunning capacity for sarcasm. She possessed an extraordinary ability to remember, in lucid detail, every mistake anyone in the family had ever made. But by the end of her life, she could no longer even remember our names.
I wish I could go back in time and tell my grandma about berries, and all the other things we’ve learned about how to prevent dementia. I’ll never be able to go back, but at least I can move forward and share this message with you.
Many foods have been found to help prevent Alzheimer’s — including greens, legumes, and whole grains. But berries definitely deserve to be high on the list.
And berries are good for your heart and your blood sugar balance, too. A 20-year Harvard study of 93,600 women, published in the journal Circulation in 2013, found that those who ate the most berries were significantly less likely to suffer from cardiovascular disease or type 2 diabetes.
Berries of all types bring you critical minerals, vitamins, antioxidants, flavonoids, polyphenols, and a host of other important phytonutrients that are good for your brain, heart, and overall health.
But what if you want something a bit more filling than fruit or berries?
What if you want a healthy snack that will give you a sustained lift of energy, that can last for days or even weeks without refrigeration and that you can take anywhere without getting squished?
It might be a good time for some…
Have you ever looked at a walnut encased in its shell and marveled at the fact that if it were planted, it could sprout into a tree that would live for more than a hundred years and produce tens of thousands of nuts, each of which could, in turn, reproduce into a new tree?
In 2016, an archeological dig in Israel found evidence that nuts formed a major part of human diets 780,000 years ago. Archaeologists discovered seven varieties, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in North America and Europe, which archeologists date back 4,000 to 8,000 years.
Many of us munch on walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, macadamia nuts, and hazelnuts — plus an honorary nut we call peanuts (even though peanuts are technically legumes).
Sometimes we enjoy them with a sprinkling of salt; in a trail mix, nut loaf, or casserole; blended into nut milk; added to smoothies; prepared into nut “cheeses”; or even ground and made into pie crusts.
You can make your own nut butter in a blender or food processor and get creative with complementary accents. Homemade peanut butter is delicious, but add a dash of cinnamon for a new spin on an old favorite. Or fold cacao powder into your next batch of homemade almond butter.
We’re only beginning to appreciate the benefits that nuts offer. They’re rich in high-quality protein, fiber, minerals, tocopherols, phytosterols, vitamin E, vitamin B6, folate, and phenolic compounds.
Epidemiologic studies have linked nut consumption with reduced rates of heart disease, gallstones, and obesity, as well as beneficial effects on hypertension and inflammation. Recent studies also indicate that nut consumption can help to prevent type 2 diabetes.
One study involving more than 9,000 North Americans found that those who ate nuts at least five times per week gained, on average, an extra two years of life expectancy. The nut eaters also experienced a 50% reduction in rates of heart disease risk.
That’s not all. A clinical study published in the International Journal of Impotence Research looked at what happened to men with erectile dysfunction who ate three to four handfuls of pistachios a day for three weeks.
These men experienced a significant improvement in blood flow through the genital area and significantly firmer erections. The researchers concluded that three weeks of pistachios “resulted in a significant improvement in erectile function…without any side effects.”
Each year, Pfizer makes more than $1.5 billion selling Viagra. The company fears competition from rival drugs like Cialis and Levitra. Perhaps it should also be a bit worried about competition from pistachio farmers!
Any Downsides to Eating Nuts?
Surprisingly enough, considering how dense they are in calories, studies find a correlation between eating more nuts and weight loss. At least to a point.
But keep in mind that an ounce of almonds (about 23 nuts), for instance, has 163 calories. If weight loss is a goal of yours, you might want to limit your nut consumption to no more than one serving (around ¼ cup) per day.
Top 5 Anti-Inflammatory Foods
Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time.
By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet.
1. Green Leafy Vegetables
The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.
A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! The umbrella category of antioxidantsincludes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.
Beets also contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions. Calcium, while a vital nutrient, is not processed well within the body without magnesium. When calcium builds up in the body, it becomes unwanted — this unpleasant buildup, such as calcified kidney stones, then invites inflammation. But when a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed.
The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right.
Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.
One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and blue berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. The presence of quercetin is one of the health benefits of blueberries.
In a study seeking treatment for IBD, an extract from the noni fruit was used to affect the gut flora and colon damage done by inflammatory diseases. Of the effects the extract had, quercetin created the prominent anti-inflammatory actions.
Another study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation.
Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.
The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.
There's no easy way to say this, so I'm just gonna say it: I'm no longer going to take my parents out to my favorite restaurants. We will still go out to eat when they come to visit (or better yet, maybe I'll just cook for us at home!), but I'm going to stop putting so much effort into picking out the cutest, most Insta-worthy places with seasonal appetizers and entrées with the ingredient sources listed on the menu.
What I Usually Look for When Picking a Restaurant
I work in food and I spend my money on food when I can. Even when I'm on a budget and going out for $2 tacos, I want it to feel like an experience. I like to head to an establishment where all the details have been carefully chosen. Despite my Insta comment, I'm not saying that every place I eat has to be designed for social media — I just like it when, say, the napkins are in a thoughtful bin versus those junky plastic holders. I (obviously) like it when the food is well-reviewed and I know it's going to be good. I like it when the menu looks unique and interesting to me — and when I can try a new ingredient. When I find a place with all of these things, I get excited. And I like to share these places with the people I love.
Which brings me to say that I've mistakenly taken my parents to way too many poorly picked restaurants.
It's not that we have bad experiences going out to these sorts of places. Simply put: The meal just never lands well and the decorative touches that I love so much go largely unnoticed. (BUT DID YOU SEE THE VELVET PINK WALLPAPER IN THE BATHROOM?!)
Why Those Things Don't Convert Well for a Parental Visit
I used to pick these trendy restaurants, not because I wanted to impress my parents (or make them feel uncomfortable!), but because I was always so excited to show them the places and dishes that I loved. I wanted them to see how my friends and I eat when we're celebrating or where my husband and I go for special occasions. My parents, though? They'd be happiest at an Italian restaurant, a really good Chinese place, or even a pub with some good burgers.
Any of those three options are sure to have plentiful menus (my parents love themselves some choices!), chairs with backs, good lighting, decent-sized portions, and usually, an easy enough reservation policy. (I learned during college that I can't take them any place where we might have to wait two hours in a crowded vestibule).
If I take them out for, say, simple-but-delicious Italian food, I know they'll be totally comfortable and in their element — not distracted by how small the plates are.
What I Do Now Instead
I've learned that I don't need to take them to the places that I like; I need to take them to the places that they'd like. I've seen it first-hand: When I pick a not-too-trendy place, our conversation is smoother, they seem more relaxed, and everyone has a better time. And isn't that what dining out should be? We order seamlessly — no hemming and hawing over the locally raised chicken or the sustainably farmed fish, and no barrage of questions for the waitstaff. We know what to expect from the dishes we order. We can hear each other. We can see each other. We can enjoy each other.
It's taken me 15 adult years, but I'm now realizing (and have accepted) the fact that my parents don't need to try the roasted beet salad I had last week or the mushroom flatbread I'm currently obsessed with. Not if it means we can all order cheeseburgers and talk about our lives.
Have Fun and Save the Planet
Eating locally produced food as often as possible is best for your body, as its life force is stronger because it is fresh.
We all know that our planet needs our help right now, but we often feel unsure about what to do, where to make an effort, and what will really help. The good news is that we can heal the planet on a daily basis simply by buying and eating food that is grown locally. Food that has been transported long distances doesn't contain much life force by the time it gets to your kitchen. Making a commitment to shop, buy, and eat locally is not only a very important part of creating positive change, it can also be delicious fun.
One of the best places to begin the adventure of eating locally is a farmer's market. Stalls brim with fresh fruits and vegetables grown on nearby farms. Not only is this good for the environment, it's good for the farmers since they benefit from selling directly to the consumer. The consumer benefits, too, from the intimate experience of buying food from the hand of the person who grew it. In addition, the food is fresher and more diverse. In supermarkets, particular varieties of fruits and vegetables are favored due to their ability to survive transport to a far destination. Alternately, at a farmer's market, you will find versions of the fruits and vegetables you know that will surprise and delight your senses--green striped heirloom tomatoes, purple cauliflower, white carrots, and edible flowers, just to name a few.
Make an effort to buy as much of your food as possible directly from local farmers. You will become one of a growing number of people eating delicious food to save the planet and having fun doing it.
This May be the Best Single Habit if You Want a Long Life
Maybe you’ve heard the line “I can sleep when I’m dead.” It’s often voiced by night owls who think partying, watching TV, playing videogames, or checking out Facebook is more rewarding than sleep. They may come to regret the wisecrack.
Many people boast of doing without sleep as a badge of honor. They stay up until all hours, often sleeping just a few hours a night.
Bad idea, if you want to live a long time.
Nix this habit now, while time is still on your side. Mounting evidence shows that this one, single mistake is linked to cancer and many other health problems.
Here’s why it’s so important to get a good night’s sleep. . .
Circadian rhythm controls a remarkable number of metabolic and physiological functions, including DNA expression. New evidence shows a strong link between the human molecular clock and whole-body homeostasis – i.e. the body’s ability to achieve general balance and equilibrium.
The word circadian comes from the Latin circa diem, meaning “about a day” or more literally “around a day.” The Earth’s 24-hour rotations affect you far more than you may realize – your eating and sleep-wake schedules, hormone production, organ function, brain wave activity, body temperature, and cell regeneration.
To put it bluntly, your body’s cells can’t tell what the hell is going on if you don’t sleep and wake on a regular schedule.
Just as certain work tasks are best done at certain times of day, so your organ and hormonal functions are designed to take place at specific times for optimal performance.
Before electricity, people went to bed shortly after sunset and arose at sunrise. You could barely mange to read or play a game of cards by the light of a fireplace or candle.
With the dawn of electricity, our circadian clocks can be synchronized to external cues that we control, but the results are not very healthy.
Major consequences of our modern lifestyle include circadian rhythm disruption, sleep disturbances, mood swings, brain fog, depression, and chronic disease.
Mounting evidence shows that altered circadian rhythms are also linked to increased cancer risk.
Does sleep deprivation cause cancer?
Three main sleep issues are linked to cancer – sleep deprivation, sleep apnea, and shift work sleep disorder.
Chronic Sleep Deprivation
Even one night of insufficient sleep can result in brain fog, poor judgment, a weakened immune system, weight gain, and the inability to remember or concentrate.
But chronic sleep deprivation – regularly getting less than seven hours, night after night – is linked to increased cancer risk:
Prostate cancer – men with insomnia are twice as likely to develop prostate cancer, according to a study that followed 2,000 men over five years.1
Colorectal cancer – people averaging less than six hours of sleep have a 50% higher risk of colorectal cancer.2
Breast cancer – postmenopausal women who sleep fewer hours suffer more aggressive forms of breast cancer than do those who sleep longer.3
Usually occurring side by side with obesity, diabetes, and heart disease… recent research also links sleep apnea to cancer.
Head and neck cancer – four out of five head and neck cancer patients have sleep apnea.4 (I don’t know about you, but I thought this fact was astounding.)
Overall risk –people with severe sleep apnea have a 65% greater risk of cancer.5 Those with severe sleep apnea are five times more likely to die from cancer than those without it.6 Fragmented sleep due to sleep apnea accelerates cancer growth in mice.7
Both jet lag and shift work – especially night or rotating shifts – disrupt your circadian rhythms. You’re awake when your body needs sleep.
Studies show that shift work is linked to cancer. In 2007, the International Agency for Research on Cancer (IARC) even classified shift work as probably carcinogenic.8
Twelve epidemiological studies have investigated the link between shift work and breast cancer. Eight reported a positive correlation, the other four did not. Inconclusive, but it is telling.
Any nighttime exposure to light suppresses nocturnal melatonin and its anti-carcinogenic benefits.
According to additional studies:
Decreased melatonin levels link to higher breast cancer risk – possibly because melatonin helps control estrogen.9
Higher melatonin levels are correlated with fewer and smaller breast cancer tumors.10
Also, cortisol levels should peak at dawn; but for shift workers they peak early in the afternoon… which may also pose an increased cancer risk.
A word about melatonin and cortisol is in order here. Our bodies gradually build up melatonin during the day, while cortisol levels fall. At night before bedtime, our melatonin levels are at their peak, telling us to go to sleep.
Cortisol is the opposite. It builds up during the night and peaks in the morning, telling us to wake up and start doing stuff. It’s the stress hormone, released when we’re worried, frightened or anxious. This is why people suffering from chronic stress often have insomnia. But in normal, healthy amounts, cortisol is a good thing and gives us energy.
Both melatonin and cortisol respond to light. That’s why our ability to produce light in the middle of the night – unknown to our ancestors – has disrupted our levels of these two hormones.
Click link below and listen/enjoy the conversation between Fr. Leo Patalinghug and Chris Stefanick!
As the New Year begins, one resolution we have to make should be the resolve to keep on trying. To persevere. And to know that perseverance is what life is all about - in this new year and every day of our lives.
Tip on Roasting Vegetables in the Oven
Here's What Soup You Should Make, Based on Your Zodiac Sign
For those days when you feel a little down, there's nothing more comforting than tucking into a bowl of classic tomato soup. Well, maybe a bowl of classic tomato soup plus a grilled cheese for dunking.