Leftover Halloween candy is a dangerous thing for your waistline. Here are 3 possible suggestions to help avoid overdoing it:
1. Take 7 samples of one or various treats. Store them in the refrigerator. One study revealed that treats kept in the fridge (in the butter bin, specifically) reduced over-eating of the treat. Then, allow yourself 1 treat per day for a week. One treat per day will not do you in, but 7 in one day may damage your waistline for weeks to come. Your body can process small bits of sugar at once, but not large amounts. Better to enjoy 7 times in bites than 1 time in gulps!
2. Take a bite or two then throw the rest in the trash immediately. Make sure to take the trash out after... : )
3. If there's enough, take the treats to a neighborhood care shelter. Those kids could use a treat of both the loving and tasty kind.
Hope you had a safe and Happy Halloween. Now, what about Thanksgiving? Well, that's a subject for a later blog.
Happy Qi!
Tom
Monday, November 8, 2010
Tai Chi is great for Arthritis and more
Here's a report from CNN and the AP news services:
The ancient Chinese martial art of tai chi may be an effective way to help alleviate problems associated with arthritis, researchers at the University of North Carolina at Chapel Hill School of Medicine report.
The ancient Chinese martial art of tai chi may be an effective way to help alleviate problems associated with arthritis, researchers at the University of North Carolina at Chapel Hill School of Medicine report.
An estimated 50 million adults in the U.S. have some form of arthritis, according to the U.S. Centers for Disease Control and Prevention. Although many of these people turn to medication to help them deal with the pain, the medical community continues to look for ways to help these patients.
Tai chi was originally used to train Chinese warriors before they went into battle. Today it's a popular form of exercise. Tai chi classes incorporate slow movements and balance, helping participants concentrate on the connection between the mind and the body.
In this study, researchers followed 354 participants who were recruited from 20 sites in states of North Carolina and New Jersey. To be eligible for the study, participants had to have a diagnosis of some form of arthritis. Once they were selected, the patients were randomly assigned into two groups. One group received an eight-week, twice-weekly tai chi course immediately; the other group delayed classes for eight weeks.
After the first eight weeks, all participants were asked about their state of health, the amount of pain they were having and whether they were experiencing any other discomfort. Pain, fatigue, stiffness and other physical functions, such as balance and gait speed were measured.
"At the end of eight weeks the individuals who had received the intervention showed moderate improvements in pain, fatigue and stiffness," said Dr. Leigh Callahan, the study's lead author and a member of UNC's Thurston Arthritis Research Center. "They also had an increased sense of well-being, as measured by the psychosocial variables, and they had improved reach or balance."
After the second group finished its eight weeks of tai chi classes, its members, too, saw improvements.
"Our study shows that there are significant benefits of the tai chi course for individuals with all types of arthritis, including fibromyalgia, rheumatoid arthritis and osteoarthritis," Callahan said. "We found this in both rural and urban settings across a Southeastern state and a Northeastern state."
Other rsearch has show similar results. In August, the New England Journal of Medicine reported that fibromyalgia patients who took tai chi classes twice a week for three months experienced less pain, stiffness, and fatigue than a group who went to lifestyle education and stretching sessions.
Just a reminder: I am teaching both Qigong and Tai Chi classes at the Maryland Heights Center, Maryland Heights, MO. Visit my other site: www.stlouisqigong.com for more info.
Tai chi was originally used to train Chinese warriors before they went into battle. Today it's a popular form of exercise. Tai chi classes incorporate slow movements and balance, helping participants concentrate on the connection between the mind and the body.
In this study, researchers followed 354 participants who were recruited from 20 sites in states of North Carolina and New Jersey. To be eligible for the study, participants had to have a diagnosis of some form of arthritis. Once they were selected, the patients were randomly assigned into two groups. One group received an eight-week, twice-weekly tai chi course immediately; the other group delayed classes for eight weeks.
After the first eight weeks, all participants were asked about their state of health, the amount of pain they were having and whether they were experiencing any other discomfort. Pain, fatigue, stiffness and other physical functions, such as balance and gait speed were measured.
"At the end of eight weeks the individuals who had received the intervention showed moderate improvements in pain, fatigue and stiffness," said Dr. Leigh Callahan, the study's lead author and a member of UNC's Thurston Arthritis Research Center. "They also had an increased sense of well-being, as measured by the psychosocial variables, and they had improved reach or balance."
After the second group finished its eight weeks of tai chi classes, its members, too, saw improvements.
"Our study shows that there are significant benefits of the tai chi course for individuals with all types of arthritis, including fibromyalgia, rheumatoid arthritis and osteoarthritis," Callahan said. "We found this in both rural and urban settings across a Southeastern state and a Northeastern state."
Other rsearch has show similar results. In August, the New England Journal of Medicine reported that fibromyalgia patients who took tai chi classes twice a week for three months experienced less pain, stiffness, and fatigue than a group who went to lifestyle education and stretching sessions.
Just a reminder: I am teaching both Qigong and Tai Chi classes at the Maryland Heights Center, Maryland Heights, MO. Visit my other site: www.stlouisqigong.com for more info.
Wednesday, October 27, 2010
Lose Weight with Energy Balance
Many of my clients ask what is the best and healthiest way to lose weight? So I have decided to put in writing what I have been telling them:
You can reach and maintain a healthy weight if you:
One last word of advice: You won't find weight loss in a bottle or in a pill. Losing weight takes a lifestyle change, and you won't lose pounds overnight. After all, how many years did it take you to put them on? Also, if you are obese, the best thing to do is talk to your doctor, and work out a plan of action to help you lose weight. You might want to check with your insurance company as well. Many of them have wellness programs available for you to use free of charge or with a small co-pay.
Yours in the Dao,
Tom
Here's the link I told you about:
National Heart Lung and Blood Institute
Maintain a proper energy balance
Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):- The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
- More energy IN than OUT over time = weight gain
- More energy OUT than IN over time = weight loss
You can reach and maintain a healthy weight if you:
- Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
- Are physically active
- Limit the time you spend being physically inactive
One last word of advice: You won't find weight loss in a bottle or in a pill. Losing weight takes a lifestyle change, and you won't lose pounds overnight. After all, how many years did it take you to put them on? Also, if you are obese, the best thing to do is talk to your doctor, and work out a plan of action to help you lose weight. You might want to check with your insurance company as well. Many of them have wellness programs available for you to use free of charge or with a small co-pay.
Yours in the Dao,
Tom
Here's the link I told you about:
National Heart Lung and Blood Institute
Sunday, October 17, 2010
World's oldest man
Walter Breuning, the fourth-oldest living person on earth and the world's oldest living male, turned 114 years old on September 21. Born in 1896, Walter has lived in three separate centuries.
His advice? Watch your diet - if you are overweight, get the weight off. Keep your brain and your body busy - exercise them both every day. And finally - be kind to everyone, the more people you help, the more you help yourself.
Great advice Walter, and Happy Birthday!
His advice? Watch your diet - if you are overweight, get the weight off. Keep your brain and your body busy - exercise them both every day. And finally - be kind to everyone, the more people you help, the more you help yourself.
Great advice Walter, and Happy Birthday!
Friday, October 15, 2010
Easy Way to Lower Blood Pressure
Diet is a major cause of high blood pressure. But changing your diet is difficult. However, if you can cut one food from your diet, you can easily lower your blood pressure.
Dr. Liwei Chen of Louisiana State University led a team that followed 810 adults with borderline hypertension. The study lasted for 18 months. At the start of the study, the participants drank (on average) one 12-oz sugar-sweetened serving each day. The researchers asked the participants to simply cut their consumption.
Those who were able to knock out the sugar drink totally reduced their systolic pressure by 1.8 and the diastolic by 1.1. That may not seem like much, but even a small decrease in blood pressure can significantly reduce your risk of vascular events. And over the years, the drop would be even more significant.
Sugar increases insulin. Insulin will raise your blood pressure. Sugar might also make your blood thicker. Increased viscosity is a major heart disease risk. It leads to a need for higher pressure to move the thick blood.
So, eliminate sugary foods from your diet. That includes high fructose corn syrup. It does NOT include fruit! The natural fiber, vitamins, minerals, and water in fruit are good for your body!.
Dr. Liwei Chen of Louisiana State University led a team that followed 810 adults with borderline hypertension. The study lasted for 18 months. At the start of the study, the participants drank (on average) one 12-oz sugar-sweetened serving each day. The researchers asked the participants to simply cut their consumption.
Those who were able to knock out the sugar drink totally reduced their systolic pressure by 1.8 and the diastolic by 1.1. That may not seem like much, but even a small decrease in blood pressure can significantly reduce your risk of vascular events. And over the years, the drop would be even more significant.
Sugar increases insulin. Insulin will raise your blood pressure. Sugar might also make your blood thicker. Increased viscosity is a major heart disease risk. It leads to a need for higher pressure to move the thick blood.
So, eliminate sugary foods from your diet. That includes high fructose corn syrup. It does NOT include fruit! The natural fiber, vitamins, minerals, and water in fruit are good for your body!.
Tuesday, September 28, 2010
Feeling a little irregular?
I am always amazed at the number of drug commercials and over the counter pills they have to help keep your bowels working correctly. The problem with cleaning out all the 'bad' stuff too often is that you also clean out all the 'good' stuff, like the good bacteria that lives there. (I would recommend if you are using a colon cleanse, that you supplement with a good probiotic as well.)
This being said, you really don't need any of the OTC stuff to get yourself regular. Eating a few prunes, every day, or drinking a small amount of prune juice daily, will do the trick better than any pharmaceutical.
Prunes contain three ingredients that work together to keep your digestive system on track. First, prunes are high in insoluble fiber, which is perhaps the key to preventing constipation. Insoluble fiber isn't absorbed by the body. It stays in the digestive tract, where it absorbs large amounts of water, increasing bulk, which helps everything go smoothly.
Second, prunes also contain soluble fiber, the type that lowers cholesterol and the risk of heart disease.
Lastly, prunes contain a compound called dihydroxyphenlisatin which stimulates the intestine, causing it to contract. This process is essential for regularity.
If you're eating prunes for regularity, about 5 a day is all you need. If you would rather drink prune juice, six ounces is all you need.
This being said, you really don't need any of the OTC stuff to get yourself regular. Eating a few prunes, every day, or drinking a small amount of prune juice daily, will do the trick better than any pharmaceutical.
Prunes contain three ingredients that work together to keep your digestive system on track. First, prunes are high in insoluble fiber, which is perhaps the key to preventing constipation. Insoluble fiber isn't absorbed by the body. It stays in the digestive tract, where it absorbs large amounts of water, increasing bulk, which helps everything go smoothly.
Second, prunes also contain soluble fiber, the type that lowers cholesterol and the risk of heart disease.
Lastly, prunes contain a compound called dihydroxyphenlisatin which stimulates the intestine, causing it to contract. This process is essential for regularity.
If you're eating prunes for regularity, about 5 a day is all you need. If you would rather drink prune juice, six ounces is all you need.
Monday, September 13, 2010
Weight Loss Tip
Shrink your appetite, your calorie intake, and your pants size with just one little addition to your rice: vegetables.
In a recent study of normal-weight people, mixing vegetables into a plain rice dish at lunch helped people feel fuller for the rest of the day. So much so that they ate way fewer calories at dinner than the folks who had their rice straight up. Mixing veggies with the rice also lowered the calorie density of the lunch dish, shaving off a solid 100+ calories from the meal. So whether you opt for brown, basmati, or long-grain, adding things like broccoli, carrots, peppers, and onions to your rice can help cut calories from your day twice. And that's twice as nice for your waist!
It's not entirely clear why the lower-calorie veggies-and-rice dish produced a better effect on all-day hunger compared with the rice-only dish, but researchers suspect the high water content of produce may have been part of the key. High water content makes vegetables bulky, creating the visual illusion that the rice-plus-veggie serving was extra generous and hearty, and therefore more filling. Plus, eating high-fiber veggies helps slow stomach emptying. Whatever the hunger-quelling mechanism, it's simple to toss a few of your favorite vegetables into not only rice but just about any meal
In a recent study of normal-weight people, mixing vegetables into a plain rice dish at lunch helped people feel fuller for the rest of the day. So much so that they ate way fewer calories at dinner than the folks who had their rice straight up. Mixing veggies with the rice also lowered the calorie density of the lunch dish, shaving off a solid 100+ calories from the meal. So whether you opt for brown, basmati, or long-grain, adding things like broccoli, carrots, peppers, and onions to your rice can help cut calories from your day twice. And that's twice as nice for your waist!
It's not entirely clear why the lower-calorie veggies-and-rice dish produced a better effect on all-day hunger compared with the rice-only dish, but researchers suspect the high water content of produce may have been part of the key. High water content makes vegetables bulky, creating the visual illusion that the rice-plus-veggie serving was extra generous and hearty, and therefore more filling. Plus, eating high-fiber veggies helps slow stomach emptying. Whatever the hunger-quelling mechanism, it's simple to toss a few of your favorite vegetables into not only rice but just about any meal
Wednesday, September 8, 2010
Do you meditate?
Everyone knows that meditation is a good thing, but most people will say that 1. they don't have time, and 2. they don't know how. I am always amused to see all of the books out there on how to meditate - don't get me wrong, I'm sure they are all great and help many people. But meditation doesn't have to be that complicated, especially in today's society.
We are surrounded by noise, whether it be ambient or self-inflicted. Cell phone, computers, ipods, T.V., HD Radio, etc.. So, what happens when you turn all of these off for a while? Well, most people will go through withdrawls, especially without the cell phone. But the first step to how to meditate is to turn off all of the technology. Don't put it on vibrate or sleep mode - turn it OFF.
O.K., if you're still with me - how do I meditate? Here are two simple methods:
1. Take a walk in the park - walking in nature is a great way to meditate - remember, no ipods or technology allowed. Just walk in silence and enjoy the surroundings - you will be amazed how this can clear your mind and relax your body.
2. Close your eyes, sit and breathe. That's it, nothing else. You don't have to sit in lotus position, you don't need scented candles or incense, you don't need chanting music. Just sit. Breathe. Relax. Just 5 minutes a day will make a huge change in your life.
Are there other benefits to meditation? Here's a list from Dr. Andrew Weil :
The benefits of meditation are numerous, and include:
Namaste,
Tom Pasley
We are surrounded by noise, whether it be ambient or self-inflicted. Cell phone, computers, ipods, T.V., HD Radio, etc.. So, what happens when you turn all of these off for a while? Well, most people will go through withdrawls, especially without the cell phone. But the first step to how to meditate is to turn off all of the technology. Don't put it on vibrate or sleep mode - turn it OFF.
O.K., if you're still with me - how do I meditate? Here are two simple methods:
1. Take a walk in the park - walking in nature is a great way to meditate - remember, no ipods or technology allowed. Just walk in silence and enjoy the surroundings - you will be amazed how this can clear your mind and relax your body.
2. Close your eyes, sit and breathe. That's it, nothing else. You don't have to sit in lotus position, you don't need scented candles or incense, you don't need chanting music. Just sit. Breathe. Relax. Just 5 minutes a day will make a huge change in your life.
Are there other benefits to meditation? Here's a list from Dr. Andrew Weil :
The benefits of meditation are numerous, and include:
- Helping lower blood pressure
- Decreasing heart and respiratory rates
- Increasing blood flow
- Enhancing immune function
- Reducing perception of pain
- Relieving chronic pain due to arthritis and other disorders
- Maintaining level mood
- Bringing awareness and mindfulness to everyday aspects of life
Namaste,
Tom Pasley
Thursday, August 19, 2010
How to make tea
I love tea - I was spoiled during my Qigong training by enjoying fresh Chinese teas every day. Did you know that according to Chinese tradition, there are 5 different ways to prepare the water for your tea? Here's the lowdown:
The 5 Different Stages of Boiling Water and How the Chinese Use Them for Tea
by Marcus Stout
1) Shrimp Eyes
Shrimp eyes are how the tiny, pinhead sized bubbles are described. It is the point where you first start seeing bubbles in the water. This mean that the water is around 160 degrees, making it perfect for some really delicate green teas such as Japanese Senchas and Gyokuros.
2) Crab Eyes
Crab eyes are slightly larger bubbles. The important thing to note is that small wisps of steam will start to rise at this point in time. This means the temperature is roughly 175 degrees and it is well suited for Chinese Green Teas, Green Oolongs and White Tea.
3) Fish Eyes
In this stage, the water bubbles will be the size of small pearls or fish eyes. The rising steam will be stronger and if you are using a kettle it will just barely make some noise. This water is roughly 180 degrees and is good for some heartier Green Teas and White Teas, such as Gunpowder and Bai Mu Dan.
4) Rope of Pearls
This water is around 200 - 205 degrees. The bubbles should be streaming to the top and it should almost be boiling. This water is ideal for Darjeelings, Black Teas and Dark Oolongs.
5) Raging Torrent
This water looks like rapids in a raging river. It is bubbling violently with swirling and rolling bubbles. At this stage you have to be careful of de-oxygenating the water, according to the Chinese. This is the temperature that Puerh should be steeped with.
So there they are, the 5 stages of boiling water that the Chinese use to make tea.
Health tip: substitute iced tea for soda, and you will lose weight and live longer and stronger.
by Marcus Stout
1) Shrimp Eyes
Shrimp eyes are how the tiny, pinhead sized bubbles are described. It is the point where you first start seeing bubbles in the water. This mean that the water is around 160 degrees, making it perfect for some really delicate green teas such as Japanese Senchas and Gyokuros.
2) Crab Eyes
Crab eyes are slightly larger bubbles. The important thing to note is that small wisps of steam will start to rise at this point in time. This means the temperature is roughly 175 degrees and it is well suited for Chinese Green Teas, Green Oolongs and White Tea.
3) Fish Eyes
In this stage, the water bubbles will be the size of small pearls or fish eyes. The rising steam will be stronger and if you are using a kettle it will just barely make some noise. This water is roughly 180 degrees and is good for some heartier Green Teas and White Teas, such as Gunpowder and Bai Mu Dan.
4) Rope of Pearls
This water is around 200 - 205 degrees. The bubbles should be streaming to the top and it should almost be boiling. This water is ideal for Darjeelings, Black Teas and Dark Oolongs.
5) Raging Torrent
This water looks like rapids in a raging river. It is bubbling violently with swirling and rolling bubbles. At this stage you have to be careful of de-oxygenating the water, according to the Chinese. This is the temperature that Puerh should be steeped with.
So there they are, the 5 stages of boiling water that the Chinese use to make tea.
Health tip: substitute iced tea for soda, and you will lose weight and live longer and stronger.
Monday, August 2, 2010
A note from my teacher, Master Zhongxian Wu
According to ancient Chinese cosmology, this autumn season will start on August 7th.
This nature pattern indicates that the hot weather of the summer will shift to cooling weather soon after August 7th. In late August and September, there will be some big storms that will bring the cold energy to the nature.
Please keep yourself warm and continue your Qigong practice to strengthen your kidney and heart to balance yourself with this natural energy influence during the autumn season, especially in September and October.
This nature pattern indicates that the hot weather of the summer will shift to cooling weather soon after August 7th. In late August and September, there will be some big storms that will bring the cold energy to the nature.
Please keep yourself warm and continue your Qigong practice to strengthen your kidney and heart to balance yourself with this natural energy influence during the autumn season, especially in September and October.
Welcome!
Hello and welcome to my new blog! I hope you visit frequently as I will be posting many tips and information about healthy living - some from me, some from what I have learned from others.
Again, welcome to a new and healthier you!
Tom Pasley, LMT, NCTMB
Again, welcome to a new and healthier you!
Tom Pasley, LMT, NCTMB
Subscribe to:
Posts (Atom)
-
2017 Year of the Rooster Predictions -a Taoist Perspective by my teacher Master Zhongxian Wu This Spring Ushers in DingYou δΈι - Fire Roos...
-
Diet is a major cause of high blood pressure. But changing your diet is difficult. However, if you can cut one food from your diet, you can ...
