Wellness Watch

These are good for breakfast or as an anytime treat and are very quick and easy to make. If you have homemade jam, these are a great way to show it off.

Homeopathy is a 200-year-old approach to healing that utilizes products prepared in accordance with standards set forth in the Homeopathic Pharmacopoeia of the United States (HPUS) and its current revision service (HPRS). The Food and Drug Administration (FDA) regulates these products as over-the-counter (OTC) drugs and requires that homeopathic producers be registered as pharmaceutical manufacturers.

Last week, the pressure in our household (which was gradually mounting for weeks) hit an all-time high. I'm sure the cool temperatures and gray skies (a scary forewarning of the long winter to come) were a big motivator, but at a certain point we were all sucked into the negative energy!

Desperate to get back on track (in a "practice what you preach" sort of way), I made the time to attend a meditation class at Acenda Yoga on Sunday afternoon. For one hour, I sat completely still. I consciously pushed away the swirling thoughts, the automatic feelings and the internal list-making and tapped into my spiritual side.

No, I’m not referring to eating liver and onions, although if you’re looking to up your iron intake, it’s not a bad way to go. I’m talking about loving YOUR liver. Cleanse it, nourish it, LOVE it! Here’s why your liver so important that it deserves your undivided attention.

Your liver performs a number of vital functions in your body. Not only does it process almost everything you ingest, breathe and absorb through your skin, but it also produces enzymes and hormones, and is critical to your immune system health. Your liver is the final filter in your body’s detoxification system. Like the oil filter in your car, it cleans out toxins that could be harmful to your health in any number of ways.

Despite my husband's fondness for fast food as a teen, he has never been anything but supportive about my healthy cooking (and my willingness to "dish" about our experiments on my blog at http://writeonjana.com).

He may tease about vegetables showing up in the strangest places (pancakes? cookies? taco meat?!), but he is thankful that my unwavering commitment to nutrient-rich "real" food has forced him to eat healthier .

I recently heard a woman proclaim that while she had enjoyed her green juice all summer long, now that the weather had cooled she found herself craving a warm morning drink, and so she had gone back to coffee after a 6 month hiatus. While coffee can be delicious and has recently been found to have some promising qualities, it is also quite acidic which can bother a sensitive stomach and contribute to inflammatory responses within the body. In the spirit of the season here are a few healthy options to keep you warm on those crisp fall mornings.

Yerba Mate is a beverage made from a plant native to several South American countries. It has more caffeine than green tea, but not nearly as much as coffee. It is significantly less acidic than coffee, which is key to keeping you healthy. It is loaded with antioxidants and polyphenols along with vitamins A, C, E, B1, B2, Niacin (B3), B5, B Complex, numerous minerals, amino acids and fatty acids.

The benefits of exercise are well-documented. I recognize its tremendous effect on not only my physical health but also my emotional outlook. Honestly, some form of exercise has been a part of my life for as long as I can remember.

Sauteed Ginger Bok Choy
By Rachel Anzalone, CNHP
Serves 4

Sea Salt
3 heads of bok choy, coarse chopped
2 tbsp toasted sesame oil
1 tbsp grated peeled fresh ginger
⅛ teaspoon red pepper flakes
Teriyaki Sauce

Boil 2 quarts of water, add Tbsp of salt and bok choy and cook for 1 minute. Drain bok choy in strainer, then pat dry with paper towels.

Did you know there are over 10,000 members at the Lakewood Y? The new Y building is located at 16915 Detroit Avenue. Each day 700 to 900 members sign in to exercise in a variety of programs.  There are aerobic classes in the pool or land, lap swimming, weight lifting, cardio equipment, personal training, spin cycle classes, sculpt and boot camp, swim lessons, aqua Tai-chi, women on weights, iron teens, yoga, Pilates, arthritis class in the pool, and many Silver Sneaker classes. There are many offerings for children and youth including Adventure guides, youth sports program for basketball, baseball, and football, and martial arts. There is an excellent child watch program that is offered for free while the adult members exercise in the morning or late afternoon. There is a free large parking lot. The initiation fee is being waived until Oct. 9th.

Curried Chicken (or Tofu!) Salad
By Rachel Anzalone, CNHP
Serves 4

16 oz cooked chicken breast, cut in ¾ inch cubes
- or - 16 oz extra firm tofu, pressed and cubed
1 cup either low fat, olive oil or soy mayonnaise
1 tsp ground ginger
2 tsp curry powder
1 cup diced celery

The other evening, I was chatting over the backyard fence with my next-door neighbor, who I like and admire. She is strong, kind and has a wonderful family.

I have traveled a (long, winding) road to wellness without a map. Each stop along the way (even if it seemed a dead-end) provided new insights. In grade school, I made rash decisions without careful research. I listened intently to the "experts" during the low-fat craze and changed my diet accordingly. I cut out one food group after another (dairy, meat, carbs, etc.) until I had developed a full-blown eating disorder. It was a long detour, but I learned a great deal from the experience (as dangerous and destructive as it was) and shared that wisdom with many high school students as a guest speaker in Lakewood High School's sports nutrition classes.

For many new and expecting parents, one topic that can cause sleepless nights even before the baby is born is childhood vaccinations. It’s no secret that this is an issue of great controversy in the medical, scientific, and parenting communities, and it can be enough to make any well-meaning parent’s head spin with anxious questions: “Should I vaccinate? Should I not vaccinate? Should I use a delayed schedule? Am I putting my child at risk for autism and autoimmune disease if I do vaccinate? Am I putting them at risk for deadly contagious diseases if I don’t?” In the midst of these important questions, parents of young babies can often be left confused about where to seek out quality answers.

Curried Chick Peas
Serves 8, 206 calories, 28 g carbohydrates, 6 g protein, 8 g fat

3 tbsp. olive oil
2 medium sized onions, peeled and minced
8 cloves garlic, peeled and minced
3 tbsp. fresh cilantro leaves, chopped
2 tsp. ground cumin seeds
1⁄4 - 1⁄2 tsp. ground cayenne pepper
1 tsp ground turmeric
2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes)

It seems like everyone is talking about Vitamin D these days. But how much do you need, where should you get it from and why all the chatter all of a sudden?

Here’s the lowdown.

Many recent studies have reported that vitamin D deficiencies are surprisingly common worldwide, especially during winter months and most especially if you live north of 42 degrees latitude. (Imagine a line drawn on a map from the northern border of California to Boston.)

I have been practicing yoga for eight years and have taught for six. Yoga is a large part of my life and in a larger way defines my life course. When people ask me about yoga, I lend a passionate and encouraging ear, for it has so transformed my life that I want to help others discover, and benefit from, yoga’s transformative powers, too.

It’s practically a given. We love being outside as much as we can during summer. For those of us who also like yoga, or are interested in trying this ancient system of wellness, consider joining me, Lakewood resident and yoga instructor Marcia Camino, for classes at Lakewood Park this summer.

Running on Monday evenings from 7:00 pm-8:00 pm through the end of August, I will be offering classes consisting of what I call ‘easy breezy’ yoga at our city park. This yoga is open to all levels of student and yoga fans of all types. We meet under the trees just north of the bandstand on the east side of the park. The cost of the class is by donation.

Have you been to LEAF Night, The Lakewood Farmers Market or the North Union Farmers Market yet this summer? If you haven’t been out exploring our fantastic local food resources yet this summer here are five reasons to get out there this week!

1.  Locally grown produce packs an extra nutritional punch! Produce loses nutrients as it sits and produce picked before it is ripe (to allow for long distance travel) never has a chance to develop its full nutritional value. Locally grown foods avoid these pitfalls. Along with the extra nutritional value comes extra fresh flavor to boot! This goes for local pasture-raised eggs and meats as well.

Jicama-Orange Salad
Serves 8, 59 calories, 14 g carbohydrate, 1 g protein, .2 g fat

1/3 cup fresh lime juice 
1 tsp. salt, or to taste 
1 tsp. chili powder, or to taste 
1/8 tsp. cayenne, or to taste 
1 pound jicama, peeled and cut into 1⁄4-inch thick sticks 
4 navel oranges, rind, pith and membranes removed 
2 scallions, minced

Ohio Chautauqua’s visit to Lakewood and celebration of the Civil War coincides perfectly with the Drug Mart to Drug Mart 5K Historic Walk. At the time of the Civil War, the town of Lakewood did not exist—the settlement here was known as East Rockport. Following the war, the thriving little agricultural community began to grow and prosper. In 1889, the hamlet of Lakewood was established; in 1911, Lakewood officially became a city. The first thoroughfare was the Plank Toll Road, now Detroit Avenue (the owners of the Plank Road Tavern at the corner of Lauderdale and Detroit did their homework!) with many spectacular homes built along its expanse.

Trinity Lakewood Community Outreach (TLCO) serves four meals a month for those neighbors in need. TLCO with support from the Cleveland Food Bank operates a food pantry providing food products for residents in our community. These programs help people in our community who are going through tough times obtain some food for the month.

However, public assistance like food stamps and food pantries, do not allow funds for toiletries (tooth paste, tooth brushes, soap, shampoo, feminine products, tissue, and toilet paper, etc.) and pet food. Most pantries only supply people with food. This can lead to people neglecting oral hygiene and general cleanliness, which can result low self-esteem and possibly more serious problems.

Summer vacation is a time to travel and let it all hang loose. And, if you plan ahead, you can stay healthy and fit while enjoying your time off.

One of the easiest ways to exercise while on vacation is to stay in hotels that have fitness centers. But Jazzercise Founder and CEO Judi Sheppard Missett recommends making fitness a natural part of your summer vacation. Every little bit helps: if you burn an extra 100 calories every day for a year, you can lose up to 10 pounds.

Asian Gazpacho  (serves 6)
46 calories, 10 g carbohydrates, 2 g protein, .6 g fat

6 tomatoes, seeded and finely chopped or one 28oz can chopped tomatoes
2 cups vegetable broth
1 tsp. dry sherry
2 tbsp. chopped fresh cilantro
1 tbsp. light soy sauce
4 scallions, white part only
4 thin slivers of fresh ginger
¼- ½ tsp. Chinese chili sauce, to taste
2 limes

North Union Farmers Market is pleased to open its Wednesday market in Lakewood on June 1, 2011 at 10:00 am. Located on the Arthur Avenue Extension in front of Kauffman Park, the market will feature vendors with local, Ohio-grown produce, food products and more.

On May 11th, Live Well Lakewood celebrated the completion of its third annual Wellness Challenge. In weekly sessions, participants assembled at the Woman’s Pavilion for words of wisdom from a variety of speakers, then walked at their own pace distances beginning with a half-mile and building to four miles by the eighth week. The Live Well Lakewood team also swelled the numbers for the Lakewood Hospital Foundation’s Ambulance Chase—contributing 48 walkers/runners to their roster.

With the arrival of spring flowers and new blades of green grass, many people decide to cleanse their bodies. They eat healthy foods, fast or take herbs that help to clean out toxins deposited from the environment and the body’s daily functions.

Oxidation and free radical damage are natural occurrences as our bodies are subjected to toxins and stressors from everything we encounter. From the air we breathe and exposure to the sun to the man made chemicals we find in our clothes, cars and food, to the energy created by our thoughts and the influence of the people we interact with every day. When oxidation occurs, and it always will as such toxins and stressors are hardly avoidable, our bodies respond in the best way they know how: they reach for protective resources from within our bodies to combat the damage and maintain our health. If these resources are unavailable inflammation will occur. Why is this significant? Among other illnesses such as asthma, arthritis, diabetes and Alzheimer’s disease, inflammation has been directly linked to heart disease and increases the risk of heart attack.

That time is upon us again when the flowers are blooming, the bees are buzzing, and people are sneezing. Allergies are becoming more prevalent in our world due to environmental factors, many of which can be reduced or avoided. Here is a list to consider reducing your allergy exposure and boosting your allergy fighting strength.

Keep the windows shut-it is so tempting to open up the house after a long winter. While it is glorious to feel the breeze blow in during the spring it also brings all those allergens right into our houses. Avoid the temptation and keep the house locked up.

White bean dip  

Yields 3 cups. Per 1 tbsp. serving: 36 calories, 3 g carbohydrate, 1 g protein, 2 g fat

3 cups (cooked) or 2 cans beans (soybeans, Great Northern, garbanzos, black eyed peas, or a
mixture of light colored beans)
¼ cup tahini
¼ cup lemon juice
1 tsp. lemon zest, optional
¼ cup extra virgin olive oil
4 cloves of garlic
2 to 3 tsp. whole cumin, roasted and ground
1 tsp. cinnamon
2 tsp. paprika
2 to 4 tbsp. tamari
Salt to taste

FAT. It’s a word we love to hate. And it's food we hate to love. Fat became the enemy in the 1970’s and darn if we can’t let go of that grudge! Here’s the thing though - Eating fat does not make you fat. I’ll rephrase that - Eating GOOD fat in the RIGHT AMOUNT does not make you fat. In fact, fat is essential for many of our body’s functions. For example:

1. Dietary fat is essential for your body to absorb and transport oil soluble nutrients like vitamins A, D, E, and K.  Without the needed oily transportation, these vitamins will pass right through your body unabsorbed.

2. Fat is essential for cellular reproduction. Our bodies are constantly reproducing and replacing cells. This is the means by which we heal wounds and keep our organs young and healthy. You might be 52 but your liver cells may be new-borns!

April is Autism Awareness month, a month we work to promote awareness about children who are in the spectrum of Autism. While most people these days know the term Autism, many still do not know what this complex biological disorder entails.

People, most often children, diagnosed as Autistic have symptoms ranging from speech impairments to emotional relating difficulties. The debate on the cause of Autism continues as our world sifts through the genetic, environmental, and nutritional possibilities. Though the cause may continue to be unknown the treatment approaches can almost always include a well rounded methodology of traditional medicine, occupational therapies, and nutritional intervention.

Serves 6, 137 calories, 10 g carbohydrate, 3 g protein, 10 g fat

2 ½ tsp. fresh lemon juice
2 tsp. olive oil
1 clove of garlic, crushed
1 lb. of asparagus
½ English cucumber, cut into to ¼‘s and sliced (unpeeled)
½ tsp. kosher salt
½ tsp. pepper
3 scallions, sliced, white part only
1 cup fresh or frozen peas, thawed
1 ripe avocado, diced into 1-inch pieces

Spring officially arrives on March 20—join the Live Well Lakewood Wellness Challenge and kick off the season with your own rebirth! We’ll help you take full advantage of our walkable community and get healthier in the process.

By the time you read this spring, according to the calendar, will be just around the corner. If you have stepped outside in the last week you know this is not how it feels out there. In just this past week we had an ice storm, followed by a blizzard, followed by a thunder and lightening storm. What a doozy of a week weather-wise.

Looking good is a total picture and the face is quintessential to that image.  It can mean the difference in getting the job, the promotion, or even just being heard.  For example, if you are interviewing for a job, your face can project that you are on top-of-it or it can carbon date you back to the 80’s. Face it! That subjectivity about your image could cost you in a bias about your intellect.  Perceived face value is subjective and it manifests in the eye of the beholder.  Know how to project the best image for a great face value—getting hired and your paycheck could rely on it. 

Our bodies and souls L-O-V-E ritual. The natural world is rich with rhythms-- from the sun to the moon to the seasons to the tide. Incorporating natural rhythms into your life, or creating your own rhythms, will give you more energy and help keep you feeling fantastic. Having a morning ritual that nourishes your soul and body will prepare you for all the fantastic things that are coming your way, and help you hit the ground running when you head out into the world. Here are a few to help you get started.

1 - Get your lovely bones out of bed at the same time each morning. The best time to wake up for maximum daily energy?  Before 6am. After 6 and you’re likely to carry some sluggishness with you throughout the day.

Stir-Fried Tofu With Ginger Broccoli

Serves 4, 232 calories, 8g carbohydrates, 15g protein, 17g fat

1 pound extra firm tofu
2 tbsp. tamari (low sodium soy sauce)
3 tbsp. olive oil
2 tsp. peeled and minced fresh ginger
2 minced garlic cloves
2 cups broccoli florets
2 cups sliced mushrooms
1 red bell pepper cut into thin strips
1 tbsp. arrowroot or cornstarch
1 tbsp. dry sherry
½ tsp. cayenne or ¼ tsp. hot-pepper flakes
1 tsp. sesame oil

Think you don't have the time or money to measure up to your new year’s resolution for working on your health? On Saturday, February 19th you can learn how to eat well on a budget, quickly, and safely at Eat Well Lakewood: Eating for Good Measure, presented by Live Well Lakewood. The event will be held in Lakewood High School’s East Cafeteria, located at 14100 Franklin Avenue.

Drop by the Free Vendor’s Fair from 1:00– 4:00PM where you can browse displays, pick up tips on nutrition, and receive a free glucose screening. Gift baskets from Lakewood business will be raffled as well as a Garden Makeover from John Gilbride of Premier Landscaping in Lakewood.

Don’t miss this year’s Demonstrations!

Give your Immune System a Boost

Cold and flu season are upon us!  Here are some tips to keep your immune system in optimal working order this winter.

• Eat a diet rich in fresh, raw fruits & veggies, nuts seeds, grains and foods high in fiber.

• Avoid processed foods, sugar and soda.

• Add extra Garlic to your diet and be sure you’re getting plenty of Essential Fatty Acids from sources such a fish or flax seed oil.

What is the common ingredient amongst these foods?

Donuts, french fries, soda, margarine, ice cream, processed cereals, potato chips, pretzels, store-bought cookies.

SUGAR.

A Study in April 2010, published by the Journal of American Medical Association, found that daily sugar intake increased your risk of heart disease by altering the Total Cholesterol composition. When sugar is present in the body it is: burned for energy, stored for energy, and then all the remaining sugar is stored as fat for long-term energy use. The problem begins because the average American diet rarely takes a break from sugar consumption. Thus more fat is produced than consumed, and with the fat sticking around, literally to our arteries, we are at risk for heart attacks, clogged arteries, strokes, and eventually cardiac failure.

So what do we do?