Obamacare in One Minute

President obama spoke to a raging crowd at the University of Vermont on Friday. Among the topics, his health care law that has resulted in improvements for all Americans.  Here is all you need to know about Obamacare in one minute:

How to Get Rid of Back Pain

Have you noticed that part of getting older seems to be increased aches and pains, especially in your back? I had a few trips to the chiropractor in the past for help with severe back pain. Lucky for me, it hasn’t been the result of serious problems that require surgery or long term drug treatment. But I have learned a lot about back pain over the years. With increasing stress of careers, families, the economy and other changes, while our bodies continue to age, it’s no wonder we have back pain. Most recently, I have suffered with lower back stiffness and agony with no apparent cause.

Let’s back to 20 years ago in another lifetime: I was working two jobs, staying up late, lifting heavy things (improperly), not eating or resting well. And voila! One day I woke up and couldn’t get out of bed. When I final could get out of bed, crooked and in pain, I resolved that I needed to do something to get rid of my back pain. I hobbled to a doctor, who took an X-ray and proclaimed that my lower vertebrae were twisted, possibly due to a disk slipped out into a nerve, possibly due to a strained muscle. He sent me off with a prescription for percoset, which made me turn green with nasuea and I walked around crooked in pain for weeks. I think it was six weeks before my back finally, slowly stretched out and healed.

That was before tylenol, advil and other pain relievers that are more effective and less dangerous than narcotics. I have learned a lot since then. One thing I know now, as my wonderful holistic doctor David Hobbs says, “Use it or lose it.”  Keep stretching, running, playing and moving as much as you can. I have found when I don’t take the time to do those thing, problems start. Yes, advil can help relieve pain, usually temprarily for me, but preventing the pain in the first place is a better option. Here are some ways that I have found to prevent back pain:

1. Run. If you can’t run, walk fast, do a treadmill, stride on the elliptical or swim! In most cases, even when I start a run with a stiff back, I am loose and pain free when finished!

2. Stretch. I am one of the lucky few who have not changed much since high school. Okay I am not as strong or fast as I used to be in my ‘glory days’. But the biggest difference in then and now is my lack of flexibility. As we age our tissue becomes less flexible naturally. Flexibility is the keep to keep strains from happening. Of course once you have back pain, stretcing is even more difficult. But nonetheless, if you take the time to stretch your back, legs, neck and arms you will notice less back pain and fewer problems. Stretch every day if you can.  You can find more tips on wellness in our Wellness category.

3. Give yourself a break. Sitting for long periods or standing, for that matter, especially on hard surfaces, can cramp your back. Imagine, hundreds of pounds of your upper body resting on and compressing your spinal column and bundles of muscles, ligaments and nerves for long periods of time! Give yourself a break to move, stretch and and you will be happier.

4. Practice good posture. One of the leading causes of back problems is bad posture. Over time, bad posture will take its toll on your tendons and ligaments and produce strains that become hard to ignore as your body tries to compensate to avoid pain and discomfort.

5. Eat well. Good nutrition is an important factor in your health. You can find healthy delicious recipes in our Foodies category.

How to Stop the Common Cold

I have only had one head cold in the past 3 years! It used to be that I would get two or three head-clogging, sneezing, aching colds each year. It would usually start in my sinuses, feeling like steel wool prickling and aching, making itchy watery eyes, then creating a sore throat, sometimes leading to bronchitis and always leading to a week long, head-achy stuffed up, puffy ordeal of malaise. But I kicked the common cold for good! How did I do it?

My grandmother used to say “An ounce of prevention is worth a pound of cure.” And she was right. My experience has always been that once I would get a cold, there was no magic drug to make it disappear anytime soon. So I started researching and trying different things and I came up with an easy formula to prevent the common cold. No kidding, no exaggeration, no BS. Here is how to prevent a common cold.

1. Keep your hands away from your eyes and nose. The common cold virus enters through your eyes or nose. Keep the microscopic virus away from those entry points and it can’t get in to do you harm. Remember, viruses are on every surface you touch, and can even be airborne.

2. Stay away from sick people. A coughing or sneezing person can produce a mist of droplets containing millions of airborne viruses that can travel more than ten feet in the air, until they hit you!

3. Practice good nutrition and stay hydrated. Your body depends on good fuel to keep it’s natural defenses working properly. Also, vitamins like zinc have been shown to improve your immunity. I also take a daily whole food  vitamin and vitamin D3. If  I have a stressful experience or begin to feel run down, or a steel wool-in-my-nose feeling coming on I take a product called Airborne. It is full of vitamins and minerals that seem to get the upper hand on the virus or boost your immune system and stop that cold in it’s tracks. Alcohol, tobacco and other recreational substances may compromise the immune system and make you more susceptible.

4. Keep stress low and practice stress releases. Exercising four or five days a week has been shown to keep your defenses up and keep germs at bay. I try to get outside every day- rain or shine, breathe deeply, and hit the dreaded treadmill on days that I cannot run, bike or hike.

That’s it, preventing the common cold is that simple.  Have you found that these four steps work? Let me know what works for you.

Interested in other wellness tips? Check out our Wellness blog category and don’t forget to buy our products!

Photo By Glenn Fay, Jr.

Sunday I was on the Church Street Marketplace in Burlington, Vermont, enjoying a leisurely afternoon, picking up some new winter clothes and getting a bite to eat. After checking out Frog Hollow‘s local photography and picking up a bow tie at Macy’s I cruised towards Eddie Bauer, right past him. I wouldn’t have noticed him except the street was empty and he was alone in the middle of the plaza. He was sitting in a wheel chair, holding a cardboard sign that read, “Anything Helps Thank You God Bless”. I noticed he looked cold and was missing a leg as he looked straight ahead down the street from his wheel chair.  I said hi and he nodded, but made no direct appeal to me as some street people do.

After walking by  something in his eyes made me stop, turn and go back and touch base with him. I rarely give panhandlers money, not that you see many in Burlington like you do in other places. I pulled out a buck and handed it to him. “Thank you very much,” he said to me. “what’s your name,” I asked. “Steve.” “And where do you live, Steve?” “On the street, anywhere I can, it was College Street last night.” I paused. This guy was the real deal. I had to know more about how he ended up like this. “And what did you do before you lived on the street?” I asked. “I was a sheetrocker for Chuck – Chuck’s Drywall. I got diabetes, lost my leg, and couldn’t work.” I nodded in understanding.

But it was so foreign to me. I have a friend who lost his leg to diabetes – an athlete, hard working guy so I could see how that could happen. Apparently this guy Steve, who doesn’t look any older than me had had a series of devastating experiences and voila, here he is living on the street, day to day. There is probably more to Steve’s story. Hopefully he is supported by the network of caring social workers in Burlington, Medicare or Medicaid, COTS , Chittenden Emergency Food Shelf and others who are there to help keep people like Steve from slipping through the cracks. But he didn’t leave me convinced that he was taking advantage of those kinds of services.

At that moment I heard human voices, in unison, chanting slogans and a narrative, coming up Church Street. It was Burlington’s Occupy Vermont protesters, an eclectic band of folks, marching up the street, carrying signs, inviting others to join them, speaking out about the disparity in wealth and corruption in America. How ironic. The Occupy protests on Church Street in Burlington, Vermont have something in common with a common man, Steve. Steve could be a poster boy for Occupy. Hopefully his thanksgiving holiday will include a warm place with a dinner among friends.

I don’t believe it is Steve’s choice to live as he does. I think his lifestyle is beyond his locus of control at this point. Steve illustrates for me why we need to pay attention to others less fortunate than ourselves. As we approach the holiday season I hope we keep in mind that there has never been a time in US history when the gap between rich and poor has been so great. How can you help? Talk to the person you walk past on the street. Ask them if they are getting support from public services. If it moves you and you can spare a dollar, give some money to someone less fortunate than you. His or her gratitude will be well worth our investment in their peace of mind and future. Anything helps thank you.

Photo: Glenn Fay, Jr.

It’s always important to pay attention to what we put inside our bodies, but in winter the impact of food on how we feel – both physically and internally – is particularly powerful.

During the darker half of the year, reduced sunlight means many people suffer from reduced levels of serotonin. This can lead to depression, weakened immune system, disturbed sleeping patterns, fatigue, difficulty concentrating, increased stress levels and cravings for carbohydrates and sweet foods.

Of course not everyone suffers from full-blown Seasonal Affective Disorder (SAD), but many people do experience some of these symptoms to at least some degree.

The good news? Whether it’s a minor case of winter blues, or full on SAD, what you eat can have a massive impact on how you feel.

Boost your serotonin

Since serotonin deficiency is where the problem begins, it makes sense to boost your levels back up. You can do this by choosing foods high in tryptophan, a type of amino acid from which serotonin is made. Tryptophan-rich foods include nuts, avocados, bananas, milk, eggs, fish and white meats such as turkey and chicken. (Of course if you go for free range, organic, ethically sourced options, you’ll get the added feel-good boost of looking after the environment as well.)

Get juicing

Pomegranate juice has been shown to balance out glucose levels, which helps to avoid energy and mood slumps. It’s also full of antioxidants, which combat harmful free radicals – the chemicals that cause aging, illness and reduced mental functioning. Cranberry juice, orange juice, purple grape juice and blueberry juice are similarly packed with rejuvenating antioxidants. (Fruit juices also tend to be high in sugars though, so just a small glass is enough.) For extra freshness, flavour and feel-good factor, invest in a juicer and give yourself the added kick of making your own.

Slow burners are best

Simple carbohydrates like white bread and white rice make blood sugar and insulin levels shoot up – giving you a quick boost but then dropping you back down in the dumps. Instead, go for carbs with a low glycemic index, which release glucose into the bloodstream slowly. Low GI options include breakfast cereals based on oats, barley and bran (such as porridge, All-bran and natural muesli), wholegrain bread and brown rice. Legumes are also great for slow energy release, as are (yep, you guessed it) most fruits and vegetables.

The usual (fishy) suspects

Again, no surprises here – oily fish is another of those foods that seems to come up in almost every article or study published about nutrition. The key in this case is that it contains lots of Vitamin D. Some studies suggest that SAD symptoms may be partly caused by reduced levels of this antioxidant, which we get naturally from the sun’s ultraviolet rays. Oily fish such as salmon, sardines and mackerel can help to top up Vitamin D levels. Other sources include eggs, fortified breakfast cereals and pumpkin and sunflower seeds.

Feed your inner Popeye (but not just with spinach)

If you’re feeling low on energy, it may be that you need more iron in your diet. Iron deficiency has been linked to fatigue and low mood. Good sources include beans, nuts, dried fruit and most leafy green vegetables. Among these is spinach, the properties of which were notoriously grossly over-egged when a German scientist accidentally multiplied his findings tenfold in his 1870 study of iron content. Though not quite the almighty superfood Popeye would have us believe, spinach does have a high iron content, but also contains (like tea and coffee) a substance that makes it more difficult to absorb iron. That’s not to say you should avoid spinach – it’s still very good for you – but also include green veg like brocolli, curly cale, watercress and peas.

Get the most out of your sleep

Finally, to stay healthy and happy we need proper sleep. Reduced serotonin levels lead to disruptions in the production of melatonin, the chemical that tells the body to switch off and rest. Again, stocking up on tryptophan-rich foods helps. To maximise their effectiveness, eat a carbohydrate-based meal before bed, as this facilitates the absorption of tryptophan. Calcium and magnesium have also been shown to promote good rest, and deficiency in both or either is a common cause of restlessness and nighttime awakening. Good sources of magnesium include grains, nuts, seeds and spinach. Everyone knows calcium is found in milk, but it’s actually best absorbed from foods that are also high in Vitamin D, such as tofu and green veg.

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Izzy Woods is a fun-loving freelance writer and poet. When she’s not in a hammock in the garden or lounging on some sectional sofas, she writes for a variety of travel blogs and children’s nutrition journals.

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Be sure to check out our healthy food recipes and our green gift ideas!

Your summer gets a whole lot healthier when you cook veggie burgers instead of meat. Photo: Glenn Fay Nothing says Independence Day like a back yard cookout. And nothing says healthy back yard cookout like veggie burgers! Vegetarians are heroes, because veggie burgers use less energy than meat, they are less expensive and they are much healthier than eating meat. But lately I have been getting tired of the frozen varieties we find in our local health food store. And healthy food should never be boring. Voila! Veggie burgers that are actually good for you. In the past I have scored home runs with my romantic vegetarian Mediterranean pasta but these veggie burgers are just as good and they are as American on the Fourth of July. We whipped up four veggie burgers in just a few minutes, and quicker than you could say “fireworks,” they were on the grill. The cool thing is they don’t really need a long grill time, since they have no meat and only good-for-you vegetables. They only need light time on the grill to lightly brown and warm up and season through and through. I tend to like my veggie burgers with ketchup but I tried mustard this time and it was delicious! A down-to Earth, nutty, clean taste, with plenty of room for other seasonings if you wish. And no gastronomical after-effects like you get from dark bean dishes either! They would be sensational with salsa or a slice of Spanish or sweet onion! This recipe was inspired by the chickpea cutlets recipe in Veganomicon. Let me know how yours turn out! Happy summer! Here is the simple quick recipe: Chickpea Veggie Burger Prep time: 15 minutes Yield: 4 medium burgers Ingredients 1 cup cooked chickpeas (I used canned ones, which worked fine. Extra credit for fresh organic! 2 TB olive oil 1/2 cup vital wheat gluten 1/2 cup plain bread crumbs 1/4 cup vegetable broth or water 2 TB Braggs Amino Soy 2 cloves garlic, pressed 1/2 tsp dried thyme 1/2 tsp paprika 1/4 tsp dried sage Directions In mixing bowl, mash chickpeas together with the oil until no whole chickpeas are left. Add the remaining ingredients and knead for about 3 minutes, until strings of gluten have formed. Now comes forming into patties. I divided the mix into 4 equal parts, kneaded a little in my hands, then formed into 4 half-inch patties, brushed both sides with a little olive oil, and grilled for 5-10 minutes on each side on a medium grill. Or you can bake at 375 degrees F for about 25 minutes, or until brown on each side. To pan fry, you should divide dough into 4 pieces. Knead a little in your hands first, then flatten and stretch each one into rectangular cutlet shape. Add a thin layer of olive oil into pan and cook each side 6-7 minutes. Cook until lightly browned and firm to touch. Did you know? Home grown chickpeas have been found at 9,000 year old French archaeological sites. The Romans grew several varieties and many recipes have been discovered for broths, roasted snacks, rice dishes and even chickpea desserts throughout ancient Europe. The pea (also known as a garbanzo bean or chana from India) are a type of pulse with several peas in a pod and they grow in subtropical or tropical climates with lots of rain.

Like this recipe? Be sure and check out our Foodies Recipe Category! We support cold and hungry people!

Pesticides Kill and Stunt Growth!

First, we have published some really healthy potato recipes here before and recommend that you use organic potatoes because they are healthier, tastier, safer and better for the environment.  We have also highlighted research that shows children are more vulnerable to pesticides.

Potatoes are one of the “dirty dozen” fruits and vegetables that have the most pesticides and are potentially hazardous to your health. Recently, this little girl, Elise did a video named “My Potato Project” that shows her research on growing organic and non-organic sweet potatoes and highlights the use of one chemical in particular, chlorpropham. I guarantee once you watch “My Potato Project”  you will be searching out organic fuits and veggies! Go ahead, watch it, I dare ya!

Healing, reducing stress and developing wellness

Jon Kabat-Zinn spoke at the University of Vermont last Friday evening to a packed crowd at Ira Allen Chapel. His experience in hospitals working with patients using meditation for healing lead to research that shows that on a cellular level, mindfulness can heal and reduce stress in humans. Our culture is completely focused on achievement and doing. We have such a hard time just “being”. Jon says we should be called “human doings” instead of human beings! Being is simply looking within the self, quieting the body and taking time to be in the moment.

Mindfulness has clinically showed positive impacts on natural disease prevention and rehabilitation. Dr. Kabat-Zinn reminded us that mindfulness is not a Buddhist practice nor is it based in any particular religion. Mindfulness is not necessarily yoga, or any particular kind of meditation or feeling one should get. It is simply what works best for you.

Video: BuddhismMedicine, youtube

Video: WhatMeditationIs, youtube

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Ogunquit, Maine Peach Sunrise and Big Surf

Hanging out on the southern Maine coast is like running, I NEVER regret doing it. Especially when I get to practice my passion, taking pictures of nature. This weekend was no exception. Although there is still ice on the tidal flats and rivers, rising and falling with the tides, signs of spring are everywhere. Birds singing in the 50 degree sunshine, surf rolling in on the white sandy beaches, surfers riding the curls, the relentless rythym of the thundering waves lull you  into a connection with a primal self. And don’t forget: the seafood is as good as it gets.

Even with a forecast of partly sunny, the sights and sounds and smells didn’t disappoint anyone. My only question is, how can I be here more often?

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