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Health & Lifestyle Magazine April 2009 • StressfreeMagazine.com Living Green Get Growing Naturally Healthy Acts of KINDNESS COOKING for April Showers ANTIOXIDANTS Guardians of Health Sinfully Easy BODY SCRUBS Getting to the Heart of the Matter Stress free Living
Transcript of Health & Lifestyle Magazine€¦ · What is the Best Book You’ve Read? 15 Just Between Us - Play...
Health & Lifestyle Magazine
April 2009 • StressfreeMagazine.com
LivingGreen
Get GrowingNaturally
Healthy Acts of KINDNESS
COOKING for April Showers
ANTIOXIDANTSGuardians of Health
Sinfully EasyBODY SCRUBS
Getting to the Heart of the Matter
Stressfree Living
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ContentsApril 2009
• • • • • • •
23
128
Health & Nutrition10 Cooking for April Showers12 Antioxidants are the Guardians of Health16 The Powerhouse of Nutrients
Balancing Life20 Open Your Hands23 Healthy Acts of Kindness
Beauty & Style24 Sinfully Easy Body Scrubs27 Bold & Brilliant, Vibrant & Sassy
Fitness 30 A Belly Breath Away
Living Green32 Get Growing Naturally
Home & Garden35 Getting to the Heart of the Matter
In Every Issue8 Share Your Voice
What is the Best Book You’ve Read?15 Just Between Us - Play in the Dirt!28 In The Know - Our Feathered Friends36 Crossword Puzzle
6 APRIL 2009 • STRESSFREEMAGAZINE.COM
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THIS ISSUE was so inspiring toput together. As I was sitting atmy desk last month, hoping thesnow would melt soon, I was pic-turing all the things I look for-ward to in April. I wanted toincorporate those feelings in theApril editorial, and I think we hitthe mark.As we shed the layers of cloth-
ing, we also wish we could sheda few of those wrinkles. Checkout the article “Fight Aging withAntioxidants.” With a fewchanges in your diet you canincorporate delicious foodsthat will help combat the effectsof aging. Getting your body ready for
spring is a seasonal ritual. Don'tmiss our “homemade body scrub”picks this month, as they are easyand so rewarding for your bodyand soul. Of course, when you think
spring, you think of rummagingthrough your closet and bringingout the wardrobe that you've
stored away over the winter. It isexciting seeing your old favorites,but what is trendy for 2009?“The Colors of Spring” providesinformation on the hottest colorsthis season.Spring brings with it fresh air
and warm breezes that allow youto take a deep breath and bringyour energy to a higher level.“The Power of Breath” in thisissue is an enlightening read tokeep in touch with your physical,mental and spiritual well-being.My green thumb isn't always so
green, but I must say that I loveto start seeds indoors. Just thethought of getting my hands insome dirt, and watching the littlemiracles that sprout up each daycan be uplifting to the spirit. In“Get Growing” you get therewarding fundamentals of start-ing your seeds indoors. Spring is a time of renewing
your body and spirit!
– Kristina Kop
Kristina KopPublisher / Creative Director
Trish SteltenCEO of Marketing
Laurie FiderSales & Marketing
Kathleen ClockEditorial Associate
Stressfree Living, Inc. 14070 Commerce Ave., Suite 200
Prior Lake, Minnesota 55372
Phone: 952•226•5384Fax: 952•226•5385
Published monthly by Stressfree LivingInc. All rights reserved, reproduction inwhole or in part without permission is pro-hibited. Advertisements within borders orlabeled as such are paid messages by therespective advertiser who is not affiliatedwith Stressfree Living Inc. Furthermore,such advertisements do not necessarilyrepresent endorsement by StressfreeLiving Inc., Neither the advertiser nor thepublisher is responsible or liable for mis-information, misprints, typographicalerrors, etc. herein contained. All adver-tisements relating to the sale or rental ofproperty comply with state and federalfair housing laws. ©Stressfree Living Inc.
StressfreeLiving
Health & Lifestyle Magazine
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MY ALL-TIME FAVORITE BOOK isWater For Elephants, by Sara Gruen. Ihave no idea if this is considered “goodliterature” or even if the author is con-sidered a great writer. What I do knowis that this book captured and held myinterest from page one, and never oncewas I tempted to skip a chapter or evenskim a page. I found myself readinglong after the rest of the house hadgone to bed. I loved the way life the life story of
the main character was divided andinterwoven in the plot. There were somany aspects to make this book inter-esting: the historical circus life, thewonderful characters that make up atraveling circus, sex, love, drama, theright-on depiction of life in a nursinghome and the wonderful surprise end-ing. I have read the book twice, andhave it on standby to read again.Mary, Crystal Minnesota - Winner
THE COLOR PURPLE is the best bookthat I have ever read because itembraces the art of becoming a womanin an era in which women were forbid-den to be recognized or acknowledgedfor who they were or for their accom-plishments. This story empowered meand helped me to evaluate some of thethings in my own life.Mariann, Brooklyn Center, Minnesota
I AM A VORACIOUS READER andthis question really stumped mebecause I can't identify what I wouldconsider my favorite book. I think,rather, I have favorite authors. Forpure adventure, with the good guys
always winning under insurmountableodds, I pick Clive Cussler. For mys-tery, it's Agatha Christie, whose books Ihave read over and over and overagain. With “cops & robbers” books, Ilove the characters in the J.D. Robbseries. The most thought-provokingbooks were The Secret and the LeftBehind series. My most memorablebook (read when I was in 8th Grade)was Katherine, by Anya Seton. It was abeautiful love story with historicalaccuracy. Now in my sixties, I stillhave the book and have re-read it sev-eral times.Kristin, St. Cloud, Minnesota
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• • • • • • • • • • • •
Share Your Voice
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THE CROCK-POT has a wintertime reputation, andif you are anything like me it gathers dust on thecounter until stew sounds savory once again. It was-n't until a fellow co-op member welcomed me intoher kitchen to learn a new recipe that I realized thatthe crock-pot is a spring gardener's best friend.Along with those April showers, the outdoor chores
show up for what I like to call the mucking up ofwinter sludge. It's time to prepare the ground, wel-come the first bulbs and greening of the perennialherbs. Mint always shows up early, to get a goodstart spreading out more and more each year. Withso much to do, the crock-pot makes cooking simple.The taco soup recipe below comes from co-op mem-
ber, Colleen Melloy, whose yard is as beautiful asher kitchen. It shows that she enjoys spending time
in both. The recipe she shares is one she jotteddown on an envelope after calling her mother inNew Mexico, as many of us daughters eventually do.So it's a generational recipe now enjoyed by theMelloy children.The simplicity of a recipe like taco soup is that it is
so easy to get the hamburger and onions frying whileopening up the cans (and rinsing and peeling off thelabels so they can be recycled) and finally mixing allthe ingredients. Really, it doesn't take more than 15minutes to assemble, and you can get creative withspices. Colleen Melloy likes to add more cumin, andI tried adding smoked paprika. It makes the yardwork more rewarding when you can return to thekitchen hours later to a warm meal.Cost effectiveness is another attribute of the
10 APRIL 2009 • STRESSFREEMAGAZINE.COM
• • • • • • •
Cooking for April Showers by Charli Mills
crock-pot that makes us want to use itmore. Left-over weekend bacon and driedpinto beans make for an inexpensive din-ner for a few nights in a row. Dried beanscost so much less than canned counter-parts that it is good to refresh on thebasics: soak your beans over night; rinsein the morning; cover with an inch ofwater over the beans and simmer in acrock-pot the rest of the day. Add thebacon, chopped onion, chunked garlic,cumin, chili powder, thyme, sea salt and acan of tomato paste, and you have thebasic recipe for my great-grandmother'sPortuguese Beans.While my mint is growing wild at my
doorstep, I look forward to those firstgreen leaves in April. I will use the cock-pot to make Sopas, another Portugueseheritage recipe that I crave every time Ismell fresh sprigs of mint. My motherused to cook it on the stove all day, butthe crock-pot allows me the ability toleave the kitchen and return to a meal. Soenjoy those April showers with a littlemore cooking, because soon it will betime for grad parties, weddings, grillingand salads.Charli Mills writes food related articles on
behalf of Valley Natural Foods, a commu-nity-owned natural foods co-op inBurnsville. You can read more writing andrecipes from Ms. Mills athttp://charlim.gather.com/.
TACO SOUP1 lb. ground buffalo (or beef or turkey) 1 Tablespoon olive oil 1 onion, chopped 2 garlic cloves, chopped 1 can white corn or hominy, not drained 1 can yellow corn, not drained 1 can pinto beans, not drained
1 large can diced tomatoes1 can diced green chilies 1 small can black (or green) olives,
mostly drained1 packet Ranch Salad Dressing Mix1 packet Taco Seasoning Mix (or your
own mix of spices)Heat olive oil in pan, sauté chopped
onion and garlic until soft. Add groundmeat, sauté until all pink is gone. Pushmixture to one side of pan and soak upextra oil with paper towel. Discard papertowel. Add meat mixture to slow cooker.Open and add corn (or hominy), pintobeans, tomatoes, green chilies, and olives.Gently mix. Sprinkle in salad dressingmix and taco seasoning mix. Stir ingredi-ents until spices are blended. Set slowcooker to low and cook for 4-5 hours, or2-3 hours on high. Set on low, may cookup to 9 hours just fine.Crush tortilla chips into soup bowl, ladle
on taco soup, garnish with grated cheese,sour cream, and finely chopped lettuce.
Serve extra chips on the side.
SOPAS3 lbs beef roast2 cups rich red wine4 cups water2 Tbsp Kitchen Bouquet2 tsp cinnamon1 Tbsp cumin1 Tbsp thyme1 tsp sea saltPlace roast in crock-pot. Cover with liq-
uids and mix in spices. Let it simmer allday until the meat falls apart. Serve themeat shreds in a bowl over slices of sourdough bread. Then pour over enoughsoup liquid to soak into the bread. Servewith a fresh sprig of mint.
STRESSFREEMAGAZINE.COM • APRIL 2009 11
• • • • • • • • • • • • • • • • • • • • • •
12 APRIL 2009 • STRESSFREEMAGAZINE.COM12 MARCH 2009 • STRESSFREEMAGAZINE.COM
GREEN VEGETABLESThe power of green cannot be under-
estimated in such leafy vegetables askale, spinach and collard greens.Brimming with Vitamins A, C, E, folateand calcium, they support bone health,protect against cognitive decline, andprevent age-related diseases like cancerand cardiovascular diseases.Cruciferous vegetables contain isothio-cyanates, a powerful compound thatinhibit cancer.Vegetables are best eaten raw, and
nutrients are more readily absorbedwhen eaten with the good fats found inolive oil, nuts or avocado. Lightlysteamed vegetables are another viableoption. As a rule, overcooked vegeta-bles lose some of their nutrients.
Antioxidantsby Angeline Oppenheimer
OUR DIET ANDLIFESTYLE can generate
damaging free radicals thatcause premature aging and
diseases. However, naturehas equipped us with a
wide range of antioxidantsto combat these destructive
forces. We need look nofurther than the grocerystores, or even our own
gardens, for theseguardians of health.
STRESSFREEMAGAZINE.COM • APRIL 2009 13
are the Guardians of HealthWHOLE GRAINSWhole grains are storehouses of impor-
tant nutrients like Vitamin E, thiamine,niacin, Vitamins B1, B3, B6, folacin,potassium, magnesium, zinc and fiber.Incorporating whole grains into your dietcan lower risks of cardiovascular diseasesand cancer. The high fiber content servesto lower cholesterol and reduce risk ofcolon cancer. Because it digests moreslowly, it helps to regulate blood sugarand in the long run, control diabetes.
COLORFUL FRUITSColorful fruits offer more than their
vibrancy. Berries contain bioflavonoids,antioxidants that are more potent thanVitamins C and E. They help to reduceinflammation, slow down memory loss,Alzheimer's disease, and senility.Cherries, cranberries and strawberries
brim with beneficial anthocyanins, whichare proven to slow the growth of certaincancers, as well as improve brain func-tion, muscle tone, and balance.Fruits are best eaten as they are. They
can also be tossed in a fruit salad, addedto smoothie, or used in baking. Contraryto beliefs, cooking does not destroy theessential nutrients, only some enzymes.
TOMATOESThe most purchased produce item in
United States, tomatoes are full oflycopene, an antioxidant that preservesskin texture and reduces risks of prostrate,lung and stomach cancers and heart dis-ease. Include tomatoes in your soup,sauces and salads, or toss them withpasta. Lycopene becomes more potentwhen cooked, so simmer your sauce orsoup for more benefits.
FATTY FOODSFatty foods can be good in rare cases.
Fatty fish (salmon, trout, herring) haveomega 3 fatty acids that fight inflamma-tion. Two to three servings of fish a weekcan lower risks of Alzheimer's diseaseand stroke.
Avocado and olive oils are famous fortheir oleic acids, monounsaturated fatsthat combat cardiovascular disease, can-cer, cognitive decline, eye degenerationand aging. Snack on nuts, as they containhealthy fats that combat inflammation
and promote healthy heart.
HERBS AND SPICESSeason your foods with herbs and spices,
and enjoy loads of powerful antioxidants.Turmeric and ginger are anti-inflammatoryand have been found to help preventAlzheimer's. Cinnamon can lower bloodsugar, and garlic and onions can protectagainst heart disease and cancer.
It’s all in one place- Over 400 articles- Organic and local trends- Living green ideas - Health and lifestyle solutions- Simple changes to make a big impact
Sign up and start the green movement today!Take advantage of our new promotion. Sign uponline in April and the digital edition is FREE!
Limited Time Offer!If you would like a subscription to the print edition you can fill out and send in the subscription form in this issue.
Health & Lifestyle Magazine
January 2009 • StressfreeMagazine.com
LivingGreen
Good RiddanceJunk Mail!
The Secret Skills of HAPPINESS
Self Rewarding Resolutions
Discover the Simplicity of MEDITATION
Indulge in Spa Delights at Home
Stressfree Living
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STRESSFREEMAGAZINE.COM • APRIL 2009 15
Just Between Us Play in the Dirt!
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16 APRIL 2009 • STRESSFREEMAGAZINE.COM
The Powerhouse of Nutrientsby Linda Mills
SCIENTISTS AND NUTRITIONISTS these days are singingthe praises of avocados. Once perceived as a guilty pleasure,heavy on fat-laden calories, a large body of research has rede-fined them as a powerhouse of important nutrients that areextremely beneficial for our health, as well as our taste buds.
Avocados
STRESSFREEMAGAZINE.COM • APRIL 2009 17
Also referred to as alligator orbutter “pear”, the state ofCalifornia grows the majorityof the most common, dark-skinned Haas avocados in theU.S. Mexico and Chile alsohelp fill our grocery shelvesyear round. With a plentifulsupply and delicious versatili-ty, avocados have been addedto the list of dietary staplesthat may help our bodies resistdisease and premature aging.In recent years, scientists have
learned that not all dietary fatsare created equal. Avocadosactually have a small amountof the “bad” saturated fat andare extremely rich in “good”monosaturated fat, proven tobe very beneficial in loweringcholesterol and maintaining ahealthy lipid balance.Avocados are also high in oleicacid, which may offer protec-tion against cancers of thebreast and prostate.Avocados are packed with
vitamins A, C, E, B6 andpotassium. These elementshelp rid our bodies of harmfultoxins and may be useful instrengthening the immune sys-tem, preventing high bloodpressure and arthritis.Avocados also contain lutein, apowerful antioxidant knownfor its benefit in resisting age-related eye diseases such ascataracts and macular degener-ation.For the weight conscious, this
nutritionally dense, high fiberfruit may be just what the doc-tor ordered. Not only is therich, buttery flesh a fillingaddition to the diet, there is
substantial evidence that its“good” fat density may actual-ly stimulate the metabolism,helping to melt off those extrapounds.• Ripen avocadoes at room
temperature for 3 to 6 days,then bring on the guacamole.Choose wholegrain chips, orreplace chips with sliced veg-gies for an energizing, lowercalorie option. Add sometomatoes and onion to the mixand boost the antioxidant ben-efit even further.• Love the taste of mayon-
naise but looking to lower thesaturated fat? Try spreading alayer of mashed avocadoinstead. Its delicate flavor andsmooth texture is a wonderfulcompliment to a wide varietyof sandwich fillings• Next time you heat up the
frying pan, try adding avocadooil to stir things up a bit. Thishealthy fat retains valuablevitamin E even at high cookingtemperatures, adding glow toyour skin and protectionagainst wrinkles.• For a change of pace and
added nutrients, liven up acrisp green salad by blending acup of avocado with a cup ofplain yogurt, some greenonion, a clove of garlic,chopped parsley, then seasonto taste.With its far-reaching health
benefit and tremendous versa-tility, the avocado is making ahealthy comeback. No longerconsidered an occasionalindulgence, this fruit is anexcellent addition to a well-balanced diet.
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RICE1 1/2 C. Basmati rice 3 C. water
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RED CABBAGE AND MANGO SALAD2 ripe mangos, peeled, flesh
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Valley Tandoori Chicken with Mango Cabbage SaladServes 4
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20 APRIL 2009 • STRESSFREEMAGAZINE.COM
WHEN I WAS IN MY TWENTIES, Iworked as a church youth director inSouthern California. Every year we wouldtake a trip to Magic Mountain, a large,well-known amusement park north of LosAngeles. Like many amusement parks,the roller coasters were the main attrac-tion for almost any kid who came to thepark. One of the largest coasters at thetime was called Colossus, an apt descrip-tion for this enormous ride. It torethrough 8,000 feet of track at a speed ofabout 60 miles an hour. The largest of themany drops was about thirteen stories.This was not a ride for the faint-hearted.
Another of the thrill rides was called theRevolution. It was the first coaster everbuilt with a loop in it that took you 90feet in the air and turned you upsidedown. I don't remember how many timesI went on those rides over the nine yearsI brought groups to that park, but Iremember hating every moment!
Hanging On Tight…Without fail, each time we were there I
would be coerced into the death-defyingexperience of riding these coasters, some-times more than once. Colossus was theone I despised the most. I hated the slow
climb to the first drop. It felt like it tookan hour to inch its way up the ramp untilthe top was in sight, where for a secondyou looked out over the desert expanse,and suddenly made a near vertical dropof over a hundred feet. As the coastermade its climb I could feel my heartpounding. My hands would clutch thebar and I could feel every muscle in mybody tighten. As we hit the drop, the kidsaround me would laugh and scream andthrow their arms in the air. Sometimes,whoever sat with me in the car wouldtry to pry my hands off the bar and makeme let go. I don't believe anyone ever
Open Your Hands By Paula Becker
STRESSFREEMAGAZINE.COM • APRIL 2009 21
managed to unlock my hands from thedeath grip I was holding. At the end ofthe ride I would have to peel each fin-ger off the bar, and sit a moment tokeep my heart from jumping out of mychest. Try as I might over the years, Icould never get the hang of openingmy hands, letting go, and enjoying theride.
…Or Letting GoWhen you are terrified, hanging on
seems like the only thing to do. Thevery thought of letting go brings oneven more fear. So we set our jaws
tight, hunker down and brace ourselvesagainst the coming onslaught of life.While this response might be the mostcommon, it is also the least helpful. Theresult of this kind of response is morefear, and an inability to act either ration-ally or intuitively. We cut ourselves offfrom our inner knowing, and spin overand over through all the most devastat-ing outcomes. The result is that webecome unproductive, frozen, and muchmore likely to sink into hopelessness.
The Power of an Open HandIt may seem absurd to suggest that, as
we ride the uncertain roller coaster oflife, we open our hands and enjoy theride; but I believe that all of us are beingcalled to release ourselves from ourrelentless efforts to control and thebelief that we must go it alone. It is justpossible that we will be astonished andpleased to find out that we are, andalways have been, guided through life.We could learn that an open hand and afresh attitude of trust might bring withthem open doors and new possibilities.The grace that is available to all of us aswe navigate the 100-foot drops in lifecannot be seen or accepted if our eyesare closed and our fists are clenched. Anopen hand can hold much more than atight fist. This is a time to breathe deeply, and
see more than what is directly in front ofus. Faith allows us to do that. We needto step into the steady beat of our ownheart and listen to the whispers that giveus direction, hope and vision. The rulesof life are changing. Climbing the ladderof success to get your piece of the pie isno longer the plan. The new rules willtake us into lives that demand honesty,integrity, love for self and others, andrespect for all humanity and the earthupon which we live. This kind of shiftfor us, individually and globally, willrequire immeasurable grace and handswide open to receive what is given to usand to give back from our abundance.
The Gift of SpringSpring is a time of letting go. The earth
releases the frozen grip of winter, soakingin the slow melt of snowmen, snow fortsand snow-blown mountains next to drive-ways. Lakes and streams let go of theiricy casing and give way to the ever-pres-ent motion of flowing water. We shed theheavy garments of winter and open ourarms wide to the growing warmth of thesun. This season gives us a messageabout how the earth's natural rhythmsbring about new life. The time we are liv-ing in offers us the opportunity to alsotrust the process of life in a way we mayhave never done before. I invite you tojoin me in letting go of what ever yourlife is asking you to release. It might befear, jealousy, revenge, anger or bitterness.Make a decision to ask for help from thatwhich is greater than you, to do what youdo not know how to do alone. We have agreat opportunity in this time to createlife anew. Doing so means we must let goof old beliefs, patterns, ideas and atti-tudes that have led us into this place. Itwill take willingness to face our fears andhidden agendas, but I believe the ride canbe exhilarating and fun. Not surprisingly,I am still learning to let go and open myhands when the vertical drop is takingmy breath away. Little by little, I amchoosing to loosen my grip and lookbeyond my fears. Although the path hasnot always been easy, I can say that it getseasier with each finger that I peel awayfrom the crash bar!
Paula Becker is a licensed psychologistand Director of InnerLight Healing Centerin Lakeville, Minnesota. InnerLightHealing Center offers counseling andalternative care services as well as theInnerLight Wellness Series for businesses,churches and organizations. Paula andother staff members are available forspeaking and training events. For moreinformation please call 952-435-4144 orvisit our website at www.counselingand-healing.com
22 APRIL 2009 • STRESSFREEMAGAZINE.COM
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Healthy Acts of Kindness by Melinda Clayton
• • • • • • • • •
THE WOMAN SMILED and waved as I motioned her to pull in frontof me, slowing my car to allow her entry into the heavy rush hourtraffic. I returned the smile, noticing the sudden lifting of my spirits.
A SMILE IS JUST A SMILE … OR IS IT?Often referred to as random acts of kindness, these simple gestures
benefit both giver and receiver, not only psychologically, but physi-cally as well. Some studies have indicated that when we engage insuch healthy acts of kindness, blood pressure lowers and musclesrelax. Even better, natural mood-regulating and energy-boostingchemicals such as serotonin are elevated, improving mood andincreasing energy levels.Although the body appreciates the benefits, it's the psychological
impact we enjoy the most. When we take the time to perform an actof kindness, no matter how small, we're saying in essence that theother person matters. By taking the time to show kindness, we vali-date the worth of the other person. Holding a door, picking up adropped parcel, or allowing another person to go first - all of thesesmall kindnesses tell the other person that we recognize them as afellow human being, united in a common cause.
KINDNESS CONNECTSEach act of kindness is a moment of connection, grounding us in our
hectic lives, and reminding us that we're all in this together. In ourcurrent culture of multitasking and hi-tech communication, it's easyto become distracted and overwhelmed, over-scheduled and under-appreciated.When we take a few extra seconds to perform a kindness, we break
through all the distractions and connect, at a personal level, withthose around us. Our kind gesture creates a moment of happiness forthe other person. In return, we feel good about what we've done, andrewarded by the other person's gratitude.
KINDNESS IS CONTAGIOUSThe effect is contagious, as one small kindness leads to another, cre-
ating a chain of goodwill throughout the day. We smile at the cabdriver, who in turn helps the next customer with her packages. Wehold open a door for an elderly gentleman, who then complimentsthe hostess. And thus, the chain continues.So take a moment to hold a door, or allow a fellow driver to merge.
Smile at the cashier, or compliment the busy server on how quicklyhe brought your meal. Share an extra hug with the kids, and compli-ment your partner.By taking the time to share a kindness, you create an atmosphere of
well-being and benevolence. The effects are profound, not only foryou, but for those around you.
STRESSFREEMAGAZINE.COM • APRIL 2009 25
Sinfully EasyBody ScrubsHoney Body Scrub3/4 cup honey1 cup sugar 1 cup sea salt or Kosher salt1 Tablespoon jojoba oil1 teaspoon essential oil of your choice
Mix all dry ingredients, then add oils and mix until it forms apaste. Apply to moist skin and rub gently. Rinse with warmwater.
Brown Sugar & Lemon1/2 cup brown sugar1/2 cup sea salt1 Tablespoon coconut oil or olive oil1 Tablespoon freshly squeezed lemon juice1 Tablespoon honey
Mix ingredients in a large bowl until it becomes a paste.Apply to moist skin to slough off dead skin cells. Rub in a cir-cular motion and massage gently. Rinse with warm water.
Chocolate Indulgence 3 Tablespoons cocoa powder1 cup brown sugar1 teaspoon vanilla oilOlive oil as needed
Mix all ingredients except for olive oil. Add olive oil graduallyuntil it becomes a paste. Apply to moist skin and rub gently.Rinse with warm water.
Citrus Scrub1 lemon4 Tablespoons plain organic yogurt1 teaspoon raw sugar
Grate the rind of the lemon and blend into plain yogurt. Addsugar and mix well. Rub gently over your face and body.Concentrate on the dry areas of your hands, feet, elbows, andknees. Rinse with warm water.
26 APRIL 2009 • STRESSFREEMAGAZINE.COM
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BOLD AND BRILLIANT“Bold and Brilliant” is the theme to the
2009 clothing color combinations. Whilemaking fashion updates, it is the key toour “spring” forward.
TURQUOISEBold hues of turquoise add a vibrant mix
of sassy and classy to give your closet theright kick. The perfect shade of this color,accenting your personal taste and look, issure to create tranquility and peace to yourdaily dressing. A combination of turquoiseshades in one look will work wonders tobring a fun contrast and break up a neutralmonotone.
YELLOWTo boost that feeling of sassy and classy
from the turquoise hues, add a bold yellowto invoke a bright and cheery flair to yourensemble. This addition is great whenthrown in as a thin scarf or jacket over astriking turquoise dress or shirt.
MAGENTATo take your look to the next level, add a
bit of magenta to the mix. Magenta bringsin energy that symbolizes royalty. It is sureto make you feel like a million bucks. Amagenta top over jeans will give you atrendy and dressy look when worn with agreat pair of heels, as well as a casual lookthat works during the day.
ORANGESplash a bit of orange into the mix, and
you have ignited your look to say “creativ-ity, determination and success”. An orangehandbag works great to give you the rightcontrast with stylish, subtle charm.The great part about the 4 hues of the sea-
son - turquoise, yellow, magenta andorange - is that they are great worn alone,or when mixed and matched for someunique contrast looks that will keep yourstyle fresh and fun. Solid pieces, colorblocked pieces, and bold large patterns inthis season's shades offer enough optionsto keep you looking fashion-forward allseason long, while leaving room for yourpersonal style and unique flair.
Bold & Brilliant,Vibrant & SassyColors of Spring 2009
by Mona Singh
LOOKING TO BRING “SPRING” INTO YOUR STEPthis season? Piecing together the right splash of colorinto your clothing choices can do just the trick. Notsure where to start? Here are some tips to get you mov-ing in the right direction:2009 is the year for change. Change can come in many
ways. Change can come in your career, relationships,homes, or family. Most of all, change can come in yourlook. Change is fantastic because it allows us theopportunity to bring in something new. Change alsoallows us to take something old and make it fresh.Why not let your wardrobe be the first to look like thelatest and greatest of this years color trend?
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28 APRIL 2009 • STRESSFREEMAGAZINE.COM
In The Know Our Feathered Friends
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Turn of the Century DiningThis bird feeder is full of style with five birds sitting onthe edge. The old world charm and mossy appearancemake this a show stopper.$49.95Rosie Posie14020 Highway 13, Savage, MN952-226-5340www.rosieposie.com
STRESSFREEMAGAZINE.COM • APRIL 2009 29
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30 APRIL 2009 • STRESSFREEMAGAZINE.COM
Laurie welcomes the light of the rising sun
while meditating in the beauty of the striking
rock formations in Arches National Park, Utah.
A BellyBreathAwayby Laurie Ellis Young MTC, CYTLaurie performs a Qigong
Sun Breath in Colorado.
• • • • • • • • •
SCENARIO I: Jessica was late- again. Willing the traffic tospeed up had no result, exceptto make her feel more tenseand helpless. She sat in themotionless car, her mind goinga hundred miles an hour,ruminating about everythingshe had to do: shopping, clean-ing, laundry, pick up the kids,visit the nursing home, call thedentist, deadlines at work, etc.Her breath came out in shal-low, rapid gasps and an urge toscream, cry or beat the dash-board rose up out of her chest.Stress! A magazine articlepopped into her mind, detail-ing how 90% of all illnessesare stress related. “It's hope-less. I might as well book myhospital room now,” Jessicalamented.
SCENARIO II: Jessica was late- again. Accepting the realityof the traffic jam caused her totake a deep breath and let outa long sigh. She sat in themotionless car with her mindfocused on slowing her breath-ing, and pacifying her racingmind's obsession with its “todo” list by repeating themantra “peace”. As her deep-ening breath moved low intoher belly the anxiety continuedto dissolve. Serenity! Theknowledge that she had theability to counteract the nega-tive effects of stress was everpresent in her mind. “No mat-ter what the circumstancesmay be, I have it in my powerto stay calm, maintaining andeven enhancing my well-being,” Jessica rejoiced.Is it really possible that expe-
riences similar to Scenario Icould metamorphose so easilyinto Scenario II? Can we soquickly turn an out-of-hand,stressful situation into one of
calm and control? The answeris unequivocally: YES! Thesimple but powerful act ofchanging the way we breatheregulates our physical bodiesand our emotional and mentalstates.
The key is in knowing howto change our breath beforeanxiety arises in order to avoidthe stress reaction commonlyknown as the “flight or fight”response. When this responseoccurs, one's breathingbecomes very shallow in theupper chest and the body'schemistry changes, producingtension throughout.Fortunately, since the respira-tory system is both involuntaryand voluntary, by consciouslyengaging the diaphragm toallow the belly to expand onthe inhalation, the parasympa-thetic nervous system beginstriggering a relaxation
response. It is physiologicallyimpossible to be in a state ofpanic if one is breathingdeeply in the belly. Simplyand powerfully, stress-free liv-ing can be a belly breath away.Practice diaphragmatic, belly
breathing: Lie comfortably onyour back, with both hands onyour belly, eyes closed andfocusing inwards on feelingthe physical movement of yourbreath. Begin first by exhalingwhile contracting the bellytowards the spine. The inhala-tion will then be a naturalextension outwards of thebelly. By first allowing, andthen gently increasing thisexpansion the diaphragmpresses downwards, aiding inthe movements. This area ofthe body is known as the hara,a Japanese word that means“seat of life-force”. Besidesproducing a soothing action,
breathing in the hara accessesa source of physical, mental,emotional and spiritual stami-na.Laurie Young, MTC, CYT, has
been practicing and studyingyoga, breathwork, mind/bodytherapies and well-being tech-niques from both ancient andcontemporary traditions forover 34 years. Between 1985and 1998 many treks in theHimalayas & Andes impas-sioned her with the power ofbreath, leading her to pro-found studies of the Science ofBreath. A pioneer in the fieldof breathwork as a healingmodality, she is the director ofBreathe The Change, facilitat-ing workshops, retreats andpilgrimages worldwide.www.BreatheTheChange.com.Photos © 2008 NancyChakrin.©
STRESSFREEMAGAZINE.COM • APRIL 2009 31
April 24th, 5:45-7:15 pmKundalini Yoga of Soundwith Holly Irlbacker
April 26th, 1-4:30 pmDiscovering Your Intutionand Developing YourIntuitive Gifts with Bobby Sullivan
May 2nd 10 am-5 pmThe Aquarian Age –Looking Beyond the Curtain a Kundalini Yoga Workshop withGurumarka Singh
May 3rd, 1-5 pmThe Spiritual Warrior -Kundalini Yoga Workshopwith Gurumarka Singh
May 4th, 7-8:30 pmYoga for Renewal withGurumarka Singh
May 9th, 1-5 pmVedic Astrology &Ayurveda with Hamsa &Yogamaya Beckman
May 17th, 1-5 pmPower of Breath with Laurie Ellis Young
First Class isFree!
Remember the YogaSoulCenter...where your stresses release and you leave with a pocket of peace!
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651.452.5789 • yogasoul-center.com • [email protected] Town Centre Drive Suite 100, Eagan, MN 55123
32 APRIL 2009 • STRESSFREEMAGAZINE.COM
by Julie Wood
AS SPRING BEGINS to creep slowly in, itis time to start planning for the cominggrowing season. Many plants benefit fromstarting the seeds indoors. However, a fewplants simply cannot cope with their rootsbeing disturbed, and are best planteddirectly into the soil outdoors once theweather has improved. Always read theseed packet instructions carefully. Thedirections on the back of most packets arevery detailed and accurate, providing rec-ommended planting dates based on loca-tion. Growing your own plants from seedsallows you a greater choice of plants thanmost garden centers offer, as well as somehuge cost savings.
It is easy to get carried away when you arechoosing seeds. Be realistic about theamount of space you have available in yourgarden. If space is limited, but you don'twant to limit your variety, get together witha couple of friends and share seed packets.Over the course of the growing season youcan compare notes on successful methodsand techniques and improve your garden-ing skills. A garden journal can be a reallyuseful tool.For the best results use a good quality seed
starting mix. Ordinary garden soil is notsuitable. You will need small pots or con-tainers. Peat pots are a great solution as youplant them directly into the ground, with-out disturbing your seedlings roots, andthey eventually rot into the soil. Filling the
Get Growing Naturally START YOUR SEEDS INDOORS
• • • • • • •
STRESSFREEMAGAZINE.COM • APRIL 2009 33
pots can be pretty messy and ifthis is a concern try the peatplugs instead. They are sold aslittle dehydrated discs. Yousimply add water; they soak itup like a sponge, and areinstantly ready for you to plantyour seeds. They are great funto use if your kids areinvolved, as watching themgrow is always fun.Place your pots in a warm
dark place where they won't bedisturbed. As soon as theybegin to sprout, they needlight. Too little light will causeyour seedlings to grow spindlyand weak as they search forlight. Unfortunately, a sunnywindowsill may not provideadequate light. For best resultsinvest in fluorescent growinglights - they will drasticallyimprove your success. Theyneed to be kept 10 to 12 inchesabove the seedlings, and willneed to be raised as the plantsgrow. It is best to have thelights on for 14 to 16 hourseach day.The right amount of water is
really important. Too little willkill your seedlings, but too
much will cause mold andmildew to rapidly grow andcause damage. Check them fre-quently. There is no need tofeed your seedlings until afterthey have been planted in thegarden. A good seed startermix will provide plenty ofnutrition. All you need to addis the light and water.As the weather improves and
the temperatures rise, youneed to get the seedlings readyto be planted in the garden.This process is known as“hardening off”. Too muchexposure to the sun too soon,and fluctuating outdoor tem-peratures can damage the ten-der seedlings; so start by plac-ing them in a lightly shadedarea for a short period eachday. Extend this over time, butdon't rush the process.The sense of achievement that
comes from raising your ownflowers and vegetables fromseed is immense; and if youchoose organic seeds and useonly organic growing methodsyou will have the added secu-rity of knowing exactly whatyou are eating.
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By Loris Sofia Gregory
RECONNECTING to your heart's desires,and honoring the heart of your home, arecomplementary. Both hearts nourish a deep,inner need for connection and balance.Ancient homes were built around a centralhearth to provide a focal point for familylife. Still today, your heart and your homeserve as an interconnected energetic core,around which all life revolves. Optimumphysical, mental, emotional, and spiritualhealth lies within the aligning of your homewith your heart.
Create a Home AltarThe physical center of your home is the
perfect place for a home altar, or you maywish to create sacred space in a more inti-mate private area. We often unconsciouslycreate altars as we intuitively arrange pho-tographs, flowers, candles, books, artobjects and mementos on coffee tables, fire-place mantles, dresser tops, window sills,desks, and even next to our computers.This practice of deliberately grouping
valued objects is an outer manifestation ofwhom and what your heart holds dear. Each holy space created at home or work
can serve as oasis of gratitude where theimportant aspects of your life come intofocus. It is a place where you can pause instillness to sort through your values anddesires, and get to the heart of what youreally want in your life. Allow yourself toreflect on your deepest dreams every timeyou pass by these sacred spots. When yougratefully honor and align your inner andouter heart centers, you unify and balanceall things within you, your home or work-place, and your life. This alignment createsa serene, peaceful field of energy that nur-tures all residents to feel less stressed, morebalanced and be blessed with infinitehealthy energy.
Create an Atmosphere of GratitudeGratitude is the highest vibration within
which we can live. When you start to livein a state of gratitude, despite what yourworld currently looks like, you will indeedstart to see a rearranging of all that is
around you. The loving energy of gratitudewill clear and purify all that is within youand surrounding you. Anything less willnot find you. Feel gratitude for even thehardest of life's lessons or the most chal-lenging person in your life right now. Everyexperience comes in the service of thesoul's learning and clearing all that nolonger serves you. Stubbornly holding ontofeelings of loss or deprivation will preventthe flowering of all new life that is continu-ally being offered. Your mind may arguewith whomever, or whatever, is knocking atyour door, but your heart will recognize itsteachers and graciously invite them in.Practice noticing all that is infused withhealthy energy within yourself, family,friends, animals, plants, flowers, trees,nature, and the earth - even the springwinds that are gracefully bringing life andlove towards you.
Honor Your Heart and Your HomeOur hearts beat in unison with those we
love, and the home is the container for thislove and gratitude. Honor your home, andall those you love, as you honor yourself.All that which is love and light will flour-ish, and all that which is no longer neededwill not be sustained. Nature, unlikehumans, does not judge what is beingoffered, nor do flowers hesitate to bloom inthe world. Your heart is your ever-loyalguide towards creating a healthy home andlife. Allow yourself to open fully to therewarding richness of loving energy thatsurrounds you. Drink deeply and oftenfrom all that life desires to give, and receiveto your heart's delight.
Holistic Health Coach Loris Sofia Gregoryand Beautiful Necessity are dedicated tocreating healthy, soulful lives, homes, busi-nesses and communities. Visit www.loris-sofiagregory.com and contact Loris at952.431.5586 or [email protected].
Getting to the Heart of the MatterALIGN YOUR HEART WITH YOUR HOME • • • • • • • • • • • • •
“Your heart andyour home serve asan interconnectedenergetic core,around which alllife revolves.”
36 APRIL 2009 • STRESSFREEMAGAZINE.COM
ACROSS1. Calculate4. Florida seaport9. Laborious
13. Fruit15. Local expression16. Busy as __17. Subdue18. Dawn19. Playing card20. Make laws22. Quit23. Beat badly24. Old car26. Cross out29. Speaks with difficulty34. Actress Ekberg35. Encircle a fort36. Large container37. Casks38. Dessert39. Ms. Moreno40. Poet’s word41. Thick soup42. Understood 43. Jagged45. Duplicates46. “__ on Melancholy”47. Breathe heavily48. Kilted one51. In a sideways direction56. Festive dance57. Deputy58. __ Indies60. Rat’s follower61. Divine influence62. Was sorry about63. Remove64. Relaxed65. Kildare and Casey: abbr.
DOWN1. Attached res.2. Good buy3. British title4. Crier’s need5. Mature6. Old Egyptian money
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