To weigh or not to weigh?

Are you a �weigher� or not a �weigher�?

I weigh myself daily. It's a habit now and I am comfortable with it as part of my morning routine. I was obese for years and hid from the scales. Denial was definitely not a successful strategy for me. Now I actually find the relative stability of the numbers reassuring. Yes, there is fluctuation from day to day and week to week, but knowing I am in the general ballpark is useful for my maintenance.

I am three years into a major weight loss and I need to be aware to avoid regaining weight as that is the general pattern for many people. For me, knowing is always much better than wondering or denial.

But for others, jumping on the scales can be anxiety inducing. They can fill people with fear and cause a good day to turn into a bad day filled with self-loathing and guilt. And they can de-rail any wonderful progress that�s being made as far as healthy eating or exercise.

Think carefully about your relationship with the scales. Is it an interesting exercise in self-monitoring, or is it an emotional one about self-esteem? Are you better off weighing yourself regularly or better off chucking the scales in the drawer and getting on with your life?

There's no right answer and one size doesn't fit all.

Christmas gifts from LGH

It's three weeks to Christmas! Don't forget the Lean Green and Healthy book if you wish to get a special present for someone (or yourself!!)
To order an electronic ebook to read on your iPad or computer (or print yourself) order here http://bit.ly/LGHebook or to order your quality professionally published paperback copy of the LGH book delivered to your door order here http://www.lulu.com/shop/lyndal-parker-newlyn/lean-green-and-healthy/paperback/product-22463742.html
Both ebook and printed copies available worldwide heart emoticon
Lyndal from LGH

The Big Project

I use this Directory to find Worldwide  news in English  and read them with my students,

but as they say, The Big Project is a directory of the most useful websites, where you can find sports,travels, holidays, music, fashion, properties , food and recipes... or even a job in the UK

Click here to go to The Big Project .co.uk

BACON CAUSES CANCER?? OR DOES IT ??

There has been a lot of breathless excitement in the tabloid media this morning comparing bacon to tobacco or asbestos as far as cancer risk. (which is actually no surprise) I thought Id go straight to the World Health Organisation and read their report on cancer risk. Here's some excerpts from the section on colorectal cancer (the whole thing is LONG so I have pulled out relevant bits - the whole report I linked at the end):

"Colorectal cancer incidence rates are approximately ten-fold higher in developed than in developing countries, and it has been suggested that diet-related factors may account for up to 80% of the differences in rates between countries.The best established diet-related risk factor is overweight/obesity, and physical activity has been consistently associated with a reduced risk of colon cancer. These factors together, however, do not explain the large variation between populations in colorectal cancer rates.....

Studies have shown a strong association between per capita consumption of meat and colorectal cancer mortality but not with poultry or fish.... Overall, the evidence suggests that high consumption of preserved and red meat probably increases the risk for colorectal cancer.As with meat, international correlation studies show a strong association between per capita consumption of fat and colorectal cancer mortality ....



Many case--control studies have observed association between
the risk of colorectal cancer and high consumption of fruits and
vegetables and/or dietary fibre. On balance, the evidence that is currently available suggests that intake of fruits and vegetables probably reduces the risk for colorectal cancer....
Some prospective studies have suggested that a highintake of folate is associated with a reduced risk for colon cancer . Another promising hypothesis is that relatively high intakes of calcium may reduce the risk for colorectal cancer....

There is almost universal agreement that some aspects of the ��westernized� diet are a major determinant of risk; for instance, there is some evidence that risk is increased by high intakes of meat and fat, and that risk is decreased by high intakes of fruits and vegetables, dietary fibre, folate and calcium."

So based on this report we should eat more fruit and vegetables, more fibre, less fat, less meat and processed meat and if you do eat meat then focus on poultry and fish.  Treat your bacon as a treat food. Make sure we get enough folate (from green leafy vegetables) and calcium (from vegetables, fish, dairy or calcium fortified alternatives) and avoid heavily processed foods.
Now, there's a surprise!! ;)

Oh and one more recommendation: don't get your health advice from the tabloid media!

Lyndal at Lean Green and Healthy HQ
--------------------------
Full WHO report is here http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_cancer.pdf

Australian Dietary Guidelines recommendations on meat are here:
https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and

Deliciously decadent chia pudding

Chia seeds seem to be one of the newest "superfoods" on the block and get mentioned everywhere. These little black (or white) seeds are probably closest in taste and texture to poppy seeds, but with a whole lot more exciting properties. 

Chia seeds are derived from the desert plant Salvia hispanica, a member of the mint family. They can be eaten raw or added to foods and have some pretty impressive nutritional properties:

• Omega 3 fatty acids� These essential fats that are important for heart health and brain function. Chia seeds are unusually high in omega 3s, and one of the best plant sources. Of the 30% total fat found in chia seeds, more than half is alpha linolenic acid (ALA), which is the plant form of omega-3. 
• Fibre - Chia's 34% fibre is higher than that of flaxseeds (linseed) or sesame seeds, and works out to be about 10g in two tablespoons (which would make a significant contribution to the 25�30g it's recommended we consume daily). Chia seeds are so high in fibre you need to be careful not to go overboard when you first start eating them- or your belly will notice!
• Protein and calcium - They are also an excellent source of protein and extremely high in calcium � at 631mg per 100g, this is five times the level in milk (although it may not be so readily absorbed).
• Chia is also a source of other important minerals including iron, magnesium and zinc. Oh � and it's gluten free, too.

Not surprisingly, many foodies claim chia is a "super" food and list all sorts of health benefits, many of which are over-rated. But while it is a food with some nutritional advantages, it is not magical. What we do know from limited evidence is that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors, such as lowering cholesterol, triglycerides and blood pressure. And although claims of weight loss may be far-fetched, the claim that chia helps you feel fuller for longer is likely more valid, due to its high fibre and protein content.

So what can you do with chia seeds?

Add them wherever you like.I have long been using them sprinkled on breakfast cereal or added to porridge and bakers put them in pancakes, bread, muffins and cakes. But the neat thing about chia seeds are their ability to retain water- in fact they will soak up ten times their weight in liquid - making them ideal for setting and "gelling" puddings and sauces. Apparently they can be used as an alternative to eggs? (Can't say I've tried that one).

I was a little skeptical in making chia puddings as I have bought commercial ones from the supermarket before and to be honest found them gag-worthy - the one I bought in a little tub was cloyingly sweet, watery and a little slimy and went straight in the garbage. So with some hesitation I tried them at home without a completely different outcome - I think using Greek yoghurt changed the texture to a rich creaminess which was divine!

Here's the recipe:

CHIA BREAKFAST PUDDING

1 cup milk (cows milk, almond, soy, whatever)

1 cup Greek yoghurt

1/3 cup chia seeds

2 tsp vanilla extract

2 TBSP honey or maple syrup (or stevia or whatever sweetener you prefer)

a sprinkle of cinnamon

Fresh fruit

Method:

Mix milk, yoghurt, vanilla, cinnamon and honey in a jug and whisk until smooth.

Add chia seeds and stir well. Let sit on the bench for 20 mins or so until it starts to set then stir again to ensure the seeds haven't all sunk to the bottom.

Pour mixture into four containers and cover in the fridge overnight to set fully. You can eat them in 2 hours but they taste best after 8 or so.

I layered them with strwberries, blueberries, passionfruit pulp and coconut. I sprinkled almonds on the top of mine and ate it out of the jar, my husband spooned his into a bowl and topped it with muesli. Delicious!

OTHER OPTIONS

Once you have the liquid : seed ratio right, then go wild. Blend fresh or frozen berries with your yoghurt, add nutmeg and star anise for a chai flavour, use coconut milk (watch the saturated fat) and sliced mango for a tropical summer feel, or add oats or quinoa to make a bircher pudding.  They also work for dessert options as below:

CHIA MOCHA CHOCOLATE MOUSSE

Want the amazing texture of chocolate mousse with extra health benefits? Chia puddings can go there too! 

1 cup milk (cows milk, almond, soy, whatever)

1 cup Greek yoghurt

1/3 cup chia seeds

1/3 cup unsweetened cocoa powder

2 tsp vanilla extract or coffee extract for a mocha flavour

2 TBSP honey or maple syrup (or stevia or whatever sweetener you prefer)

berries and choc chips for topping (or nuts, honeycomb, crushed cookies, whatever!)

Method:

Mix milk, yoghurt, vanilla/coffee, cocoa and honey in a jug and whisk until smooth and the cocoa is well mixed through.

Add chia seeds and stir well. Let sit on the bench for 20 mins or so until it starts to set then stir again to ensure the seeds haven't all sunk to the bottom.

Pour mixture into four containers and cover in the fridge overnight to set fully. I poured ours into fancy dessert glasses and topped with fresh raspberries and dark choc chips. You can eat them in 2 hours but they taste best after 8 or so.

Bon appetit!

For more recipes like this one, follow the Lean Green and Healthy page on Facebook, join our friendly chat group or to have all the tips together at your fingertips, order our LGH ebook online - buy now! 

Potato salad recipe (and the wonders of resistant starch!)

Like many other diabetics, I have to tread carefully with white potatoes. The high carbohydrates and high GI nature of potatoes means that they push my blood sugar up - even though they are nutritious and delicious! That is, unless I eat them in potato salad.  So why are cold potatoes different to warm potatoes? Its all because of a wonderful component called resistant starch.

So what is resistant starch? 

Resistant starch is a type of dietary fibre that is fermented in the large bowel and feeds the gut microbiome - the bacteria in your bowel that do so much good. Despite the messages to eat more fibre, and people are doing that, most people are increasing their fibre with processed foods like cereals, which don't necessarily contain resistant starch. More fibre yes, but all the great health benefits, no.  There is evidence that a healthy gut microbiome plays a role in preventing diabetes, obesity and some cancers, and may even have a role in mental health, so it�s worth taking a moment to understand how to keep it healthy. So rather than just eating any kind of fibre, we particularly need to be eating more resistant starch for a healthy gut and a healthy body.

So where do you find resistant starch? 

It can be found in some starchy fruits and vegetables (eg bananas and sweet potatoes), in legumes (have I told you how awesome beans, chick peas and lentils are lately?) and interestingly,  in some cooked and cooled starchy foods. Cooking and cooling starchy foods like rice, pasta and potatoes, and eating them cold, lowers the GI and increases the amount of resistant starch. Add some healthy fats and lemon juice and you lower the GI further � so when it is too warm to eat beautiful lentil soups and chick pea curries, change to summer starch foods like potato salad, rice salad and pasta salad!

Add lentils to your meals, cook and cool some rice to add to salads, diced and roast some sweet potatoes to throw in everything � there are loads of easy ways to get slow burning energey and make your bowel bugs happy at the same time.

For resistant starch goodness, add
lentils and beans to everything!

For more interesting information on resistant starch check out this post from Precision Nutrition here:
All about resistant starch

Most potato salads have heavy creamy dressings which are often also quite sweet and can stack on the calories with unnecessary fats. Not mine! So I guess I should share my magical potato salad recipe too!





Ingredients:
white potatoes (you can add sweet potatoes as well for added colour and flavour)
2 hard boiled eggs
Greek yoghurt
red onion
fresh parsley
dijon mustard
whoelgrain mustard
honey

I haven't listed amounts here as you can really fiddle with this until it tastes right for you.

Method:
Roughly chop your potatoes ad steam them with skins on until tender. You can get lower GI potatoes called Carisma from Coles) but any potatoes will work for this. Adding orange sweet potato (kumara) will make it extra interesting! 

Hard boil two eggs, chop them up and pop them in the fridge to cool, along with your potatoes. About an hour in the fridge or half an hour in the freezer should do the trick.

Finely dice a red onion, a bunch of fresh parsley. If you want extra bursts of flavour you could also add chopped gherkins, capers, capsicum, a tin of corn or even a little bacon. 

For the dressing mix a cup of plain Greek yoghurt with a tablespoon of dijon mustard, a tablespoon of grain mustard and a drizzle of honey.  Mix well then fold the dressing through the potatoes, eggs, onions and herbs.

Serve with a quarter of lemon to squeeze on the side. Left overs will keep in the fridge for 2 days or so (if you don't eat it all first!)

Bon appetit!

Potato salad makes a delicious and nutritious side dish

Warm winter quinoa porridge - my favourite morning recipes.

Quinoa porridge with currants, cinnamon, strawberries and maple syrup.

The winter has been cold and I've been cooking porridge for breakfast most mornings and thought I'd share with you some of my tips. Most of us know how to make porridge from oats, but I can't eat oats, so my experiment this winter has been with quinoa. And what a successful experiment it has been!

Are you a quinoa fan? Quinoa looks like a grain but its actually a seed and comes from a relative of the spinach plant, and what a tasty and versatile seed it can be. Cooked by itself it has a mild nutty flavour, but will rapidly absorb whatever flavours you cook it with. You can use it plain in place of rice or cous cous, or cook it flaked like oats. It's gluten free, low GI (it has a glycaemic index of 53) and is high in protein. What's not to love? (for more on quinoa click here --> Notes on quinoa

First decision you need to make is if you would like to make your porridge with whole grain quinoa or with quinoa flakes. Flakes will give you a creamy porridge very similar to oats, and are much quicker to prepare and cook. They are, however, a bit less versatile. Whole quinoa seeds take longer and give you a chewier nuttier texture, but the one bag of quinoa can be used for all manner of things, from salads to risottos. I tend to mix it up a bit from day to day, so I'll give you the instructions for both.

Clockwise from top: quinoa seeds, chia seeds, currants, quinoa flakes, pepitas
(shredded coconut in the middle and bananas and strawberries of course!)

Creamy porridge with quinoa flakes
This is my rapid everyday porridge and gives you a creamy finish.
Ingredients:

• 1/2 cup quinoa flakes
• 1 cup milk of your choice (I use dairy but rice, soy, almond milk would work fine too, you could also cook in water if you prefer)
• 1 tsp vanilla essence
• 1 tsp cinnamon
• 1-2 tsps something to sweeten - I use honey or maple syrup, but you could use brown sugar, stevia or anything else
• small handful of currants (optional)

Method:

• Put 1 cup milk in a heavy based pot on low heat. Add vanilla essence. Bring to simmer.
• As soon as it is simmering turn heat down and add quinoa flakes, cinnamon and currants. Stir on low heat for 2-5 minutes until milk is absorbed and creamy texture is achieved. This doesn't take long so don't walk away!
• Serve with a drizzle of your favourite sweetener, fruit, nuts or whatever toppings. 

Optional extras:

Peanut butter, banana and honey quinoa porridge. Heavenly!

• I've already mentioned the currants - I love adding them in with the cooking porridge and they add a bit of caramel sweetness to the porridge, like a surprise!
• I also enjoy chia seeds, which are packed with fibre and omega 3 fatty acids, I usually stir a tablespoon through at the end for crunch.
• My standard go-to toppings are fresh strawberries or blueberries, a tiny sprinkle of shredded coconut, flaked almonds and pumpkin and sunflower seeds. Frozen berries would also work fine as would any poached fruit.
• You can try grating apple into your porridge and adding a little more cinnamon, some maple syrup and crushed walnuts to taste like an apple strudel!
• If you're feeling like a tasty comforting treat try adding a spoonful of peanut or almond butter at the end of cooking to melt into your porridge, and top with sliced banana and a drizzle of honey. Just amazing!

Chewy porridge with whole quinoa

If you have a little more time, only have some whole quinoa seeds handy or prefer your porridge more chewy and less creamy then here's an option for you. I like it both ways and tend to mix it up a bit - strictly speaking this is not really like oats porridge at all, but hey, it tastes good too! Whole quinoa takes around 20 minutes so if I'm making it this way I tend to get it cooking the night before while I'm cleaning the kitchen after dinner, then pop it in the fridge ready for the morning.

Ingredients:

• 1/2 cup quinoa (white quinoa is the quickest to cook and mildest in flavour, I tend to use a mixture of white red and black just for colour and a bit more taste!)
• 1 cup milk of your choice (I use dairy but rice, soy, almond milk would work fine too, you could also cook in water if you prefer)
• 1 tsp vanilla essence
• 1 tsp cinnamon
• 1-2 tsps something to sweeten - I use honey or maple syrup, but you could use brown sugar, stevia or anything else to taste



Nutty chewy whole quinoa is another choice for breakfast

• small handful of currants (optional)

Method:

• Wash your quinoa seeds well in a fine sieve under running water (quinoa has a natural coating called saponins to protect it and this can taste bitter. Many commercial supplies have been pre-washed, but if you're not sure, spending 5 minutes to rinse it is well worth the time). 
• Put 1 cup milk in a heavy based pot on low heat. Add vanilla essence. Bring to simmer. 
• As soon as it is simmering turn heat down and add quinoa, cinnamon and currants.
• Cook slowly in a covered pot on low heat for 15-20 minutes or so until milk is absorbed and quinoa is chewy but not hard. Check it regularly so it doesn't burn on the bottom
• Once it's cooked I keep it in a container in the fridge, and when ready to serve in the morning add a splash of milk and give it 60 seconds on high in the microwave for steaming porridge!

Optional extras:

Blueberries, chia seeds, a sprinkle of coconut and walnuts! 

• Just like with the flakes, I often add currants - I love adding them in with the cooking porridge and they add a bit of caramel sweetness to the porridge, like a surprise!
•  My standard go-to toppings are fresh strawberries or blueberries, a tiny sprinkle of shredded coconut, and I often add crushed walnuts - another tasty source of omega 3 fatty acids and the flavour mixes well. 
•  If you feel like something a tad more exotic, add cinnamon, star anise and some cardamon seeds as the quinoa is cooking and serve with yoghurt and a drizzle of honey. Tastes like a chai latte! 

If you need any better reason to consider cooking breakfast, have a read of my blog post on the beauty of breakfast here, and for another tasty option you might like to try cooking up some of my mini-breakfast frittatas (great for lunchboxes too!) or mix your own muesli. 

However you decide to make it, I hope you enjoy your lovely winter quinoa. Share with me here or on Facebook any other flavour ideas you may have!

Bon appetit!

Lyndal at Lean Green and Healthy

Feeling special

Well, I haven't been blogging nearly enough lately - our page has been going gangbusters on Facebook, and the chat group is busy, active and supportive, but I haven't always got around to penning my thoughts in here.
This morning's wonderful surprise from my GP colleague Edwin Kruys means I need to get back to it- and get my book finished too!

Read his list of top Australian GP bloggers - yours truly gets a mention along with a bunch of talented medical colleagues, I'm among illustrious company!

http://doctorsbag.net/2015/07/20/top-australian-gp-bloggers-2015/

Thanks Edwin!

Oh and if you haven't found us on social media yet:
http://www.facebook.com/leangreenandhealthy
http://www.facebook.com/groups/LGH.chat
and I'm @LGHtweets on twitter
Share the lean green love!! hahaha

Herbal Medicine

The origins of herbal medicine date all the way back to prehistoric times. Many pharmaceutical medicines contain a single active ingredient and may cause a long list of unpleasant side effects, ranging from nausea and headaches to far worst conditions such as depression and anxiety disorder. Medicinal herbs often feature more than one active ingredient and in many cases, feature fewer or less severe side effects. It is best to consult with a Naturopathic physician before you begin taking medicinal herbs to identify if there are any ingredients that may interfere with other medications you are taking. These are just a few of the benefits of medicinal herbs.

They May be More Effective for Treating Certain Conditions

Medicinal herbs may be more beneficial to patients who are struggling with a chronic condition, such as arthritis. Since chronic conditions require the use of long-term medication, another great aspect of medicinal herbs is that they typically cost less than pharmaceutical prescriptions.

Availability

Many herbs are available without a doctor�s prescription. This is a great feature for patients who have visited a Naturopathic physician and determined with medicinal herbs they need to take to alleviate their symptoms; they will not have to keep scheduling costly follow-up appointments in order to fill their prescription. Many herbs can even be grown in a garden, such as chamomile and peppermint. In fact, in many parts of the world, herbs might be the only available treatment for the majority of patients.

They May Be a Safer Alternative

One of the most attractive benefits of medicinal herbs is that they might be a safer alternative to prescription medications, simply because herbs are more natural than pharmaceuticals. With so many people becoming increasingly aware about the benefits of purchasing organic produce and products that do not contain growth hormones, the interest in medicinal herbs is also growing.

These are just a few reasons medicinal herbs might be beneficial. In addition to consulting with a medical expert to learn more about potential side effects and drug interactions, you can also find plenty of information online about the benefits of specific herbs.

All In A Style

When you enter a hair salon, you might think that the only thing you can get done is a wash and style for your hair. While this might be true of some smaller salons, many of the larger Portland Oregon hair salons, as well as those in other cities, offer more than a simple shampoo, condition and cut.

The most common thing that you will see when entering a salon is chairs where you can get your hair cut or colored. If you only want it washed with professional products, then this is an option as well. You can get your hair highlighted or colored so that it's completely different. Products that are used are safe, and the staff will often test an area of the hair to make sure it will be the correct color before applying to the entire head.

Another service that hair salons offer is styling your hair for a special occasion. This might be for a wedding, prom, reunion or another celebration where you want to have a manicured appearance. Stylists can straighten the hair so that it flows elegantly on the shoulders or curl it with an iron to give tight or loose curls. There are barrels of various sizes when it comes to curling irons depending on the kind of curls that you want.

Most hair salons now offer manicure and pedicure services. You can usually get your eyebrows waxed as well. Some will also wax the lip area. Hair treatments are also offered. These include conditioning the hair so that it's soft. If you have curly hair that seems to be frizzy all the time, then this kind of treatment can help in managing the curls. Perms and relaxers are also used to change the look of the hair. Some salons can add extensions to give a longer look to the hair.

What Should You Look For In A Bariatric Surgeon?

These days, obesity has become an epidemic and many individuals find that their lives are adversely affected because they carry excess weight. If this is the case for you and you're interested in improving your health, you may have considered the value of finding a bariatric surgery Tampa company to assist you. Before you commit to undergoing surgery, it's important that you make certain that the company you select will offer you the excellent, expedient care you deserve. To realize this objective, make sure that the bariatric surgery services provider possesses these key characteristics:

1. Experience In The Bariatric Industry.

One of the first things you should look for in a bariatric surgeon is industry experience. In short, you want to put yourself in the care of a professional who has spent many years developing a successful practice that truly improves the quality of life for patients. To learn whether a surgeon has extensive experience in the bariatric industry, you can typically view the company's website. Once you get this research process started, be sure to keep a company like Bay Surgical Specialists in mind. This company's physicians have decades of combined experience assisting great people like you.

2. A Good Reputation.

Another attribute that you should look for in a company that offers bariatric services is a good reputation. In general, bariatric surgeons who are known for operating in excellence do so. There are several ways for you to get more information regarding what type of reputation a bariatric surgeon has. For starters, you can go online and see if the surgeon or the company employing him or her has a Better Business Bureau (BBB) rating. The companies that have earned an A rating or higher will typically offer you the exemplary services you're looking for.

3. Excellent Customer Service.

One final characteristic you should definitely seek in a bariatric surgeon is excellent customer service. Although knowing that the surgeon can perform your surgery with precision and efficacy is important, being treated well is almost equally important. Surgery can be an anxiety-inducing experience, and working with a physician and staff who are amicable and genuinely concerned about your mental and physical well-being can alleviate some of this anxiety. Since this is the case, make sure you're seeking a service provider known for offering excellent customer service.

Conclusion

If you're interested in attaining bariatric surgery in order to facilitate weight loss, remember that selecting the ideal surgeon is important. To ensure that you can do so, be sure to look for the aforementioned attributes in the service provider. Good luck!

Three Reasons to Consider Shaving the Old-School Way

If you're not satisfied with using today's multi-bladed disposable razors and fruity-smelling cream, you're not alone. Shaving with a straight razor and shaving soap is still practiced by plenty of guys, from older gents to guys in high school. If you're on the fence, here are three reasons to give it a try.

Less Irritation

For those who are sensitive to chemicals, modern shaving can be a disaster. The friction of four or five stacked blades scraping against your face can be a recipe for disaster, as can the ingredients in the built-in moisturizing strip. With a straight razor, you're the one choosing the soap. There are no built-in irritants. If you suffer from ingrown hairs, acne or razor burn, old-schooling shaving may be just the solution.

Environmental Friendliness

The plastic and chemicals in disposable razors can't really be recycled, making them destined for the landfill. By comparison, a quality straight razor and brush can last you for the rest of your life with proper care and cleaning. Everything from shaving soap to moustache wax is produced in environmentally friendly packaging and hypo-allergenic formulations, too!

Fewer Injuries

While this can see counter-intuitive, many men experience fewer cuts with an old-fashioned straight-edge than they do with so-called safety razors. A lot of this has to do with the sharpness of the blade and the angle at which you use it. If you are pushing too hard with an inferior safety razor and suffering cuts, experimenting with a sharp straight razor can save you a lot of pain and aggravation.

If you're having trouble with your currently shaving method or are concerned about the environmental impact, old-school shaving may be right for you. Don't be afraid to experiment and see what works best for you.

Three Precautions You Can Take with Your Young Gymnast

Gymnastics is a wonderful form of exercise and also help kids learn about discipline, meeting goals and learning mastery over their own body. However, it is also a very percussive sport with a high risk for injury. If you have a young gymnast, here are three ideas for keeping them as safe as possible.

Instruction with a Dietitian or Nutritionist

Both male and female gymnasts become aware of their weight early. If they are too heavy, the strain on their joints can lead to injury. Sadly, this leads some kids into disordered eating because they do not understand how to eat well and still control their weight. If your child is serious about gymnastics, getting them the education necessary to control their weight in a safe way is invaluable.

Purchase Extra Padding for the At-Home Practice Space

Padding allows gymnasts to push their skills and improve. While gymnasts are usually quite inured to pain, fear of injury can make him or her hesitant to try out new skills and perfect them. Exercise floor mats can help avoid a lot of nasty spills and injuries.

Don't Allow Your Child to Be Pushed Too Hard

There is a difference between pushing towards a goal and pushing a child too hard. If your little gymnast starts to complain of incessant joint pain, is falling behind their peers in school or asks to slow down or stop training, don't push. Successful gymnasts are all self-motivated, and the vast majority of children should be encouraged to enjoy the sport and not focus on the Olympics or other lofty goals.

Gymnastics is a wonderful sport that is good for both flexibility and cardiovascular training. By keeping these tips in mind, you can keep your gymnast healthy and happy for the entire time they participate.

Assistance From A Rail

If you care for someone who stays in bed for a large portion of the day, then consider getting an adjustable bed rail. This is a rail that can be removed and put back on the bed at any time. It can also be moved to different areas on the bed depending on what the person is doing. The rail can be used as a tool to assist the caretaker in moving the person up in the bed or to help in getting the person to sit up while eating. 

One of the reasons to use a bed rail is for the safety of the person. It can help keep the person from falling out of the bed, and it can help in giving the person a way to move from one side to another. If the person can't get up to walk, then this is the lifeline for changing clothes, bathing and other daily activities. The person can grab the rail no matter where it's positioned. It can be used as a support when you are standing beside the person and helping with giving a bath or making sure they get their clothes on with as little effort as possible.

What To Expect From Alcohol Rehab

If you have issues with drinking alcohol, then a rehab center might be able to give you the help that you need. When you enter the facility, you will meet with counselors and doctors who will address your alcohol abuse and help you determine why you turn to drinking to solve the problems in your life. There are outpatient options as well as inpatient services that are best if you have been drinking for longer periods of time. 

One of the things to keep in mind is that you can leave any time you want as long as you aren't court ordered to receive treatment. Even if you have been ordered, you can still leave, you but would face the consequences of those actions when you go back to court. If you choose the inpatient service, then you will go through a period of detox to rid the body of the alcohol and any other drugs. This is done in a safe manner, and there will be nurses and doctors there to monitor your progress. There are classes to take while there so that you can learn about healthy ways to direct your depression, anxiety or other feelings. Group therapy and family meetings are also used in treating the alcoholism that you have faced.

Tonight's taste test - Curried carrot and red lentil soup

Tonight is cool and wet so it's time to start winter cooking. I decided to make an experiment tonight and it worked!! A delicious fragrant and spicy soup, this one is vegetarian and vegan friendly, cheap and easy to make and very filling with lots of fibre and low GI carbohydrates from the lentils (which are from the legume family). 

Legumes are foods like peas, beans and lentils and they are nutritional powerhouses with fantastic nutrient qualities, a great source of plant based protein, low GI carbohydrates and resistant starch. The coconut cream in my recipe does add more kilojoules and fat, but it is not too much across this big pot of soup. If you are closely watching your saturated fat intake you could consider using yoghurt or evaporated milk instead. 

INGREDIENTS:

• 1 brown onion diced
• 1 bunch coriander
• 4 large carrots diced
• 1.5 cups dried red lentils
• 4 cups vegetable stock
• 1/2  can reduced fat coconut cream
• 2 TBSP Thai red curry paste
• 2 TBSP olive oil
• 1 TBSP minced garlic (or 2 cloves fresh garlic chopped)
• 1 tsp minced ginger 
• 1 TBSP dried ground cumin
• 1 TBSP dried chilli flakes (omit if you don't like it spicy!)

METHOD:

• Dice brown onion, chop stems of coriander just aboove the roots, set leaves aside for later. 

• Toss onion and coriander steams in a heavy based pot with olive oil, garlic, ginger, cumin and chilli flakes and saute until onion is transparent

• Add red curry paste and stir for 2-3 minutes until fragrant.

• Add diced carrots and saute for 2-3 minutes until softened then add lentils and stock.

• Simmer for 30 minutes on low heat until carrots and lentils are very soft.

• If you like your soup lumpy, leave it as is. I whizzed mine with a stick blender until thick and no large pieces remain.

• Add reduced fat coconut cream to taste (I used a bit less than 1/2 can) and stir through chopped coriander leaves in last 5 minutes to serve.

We each had a small bowl to taste test it and then I filled five containers for the freezer so this recipe could easily serve 6-8 people.

Bon appetit!

Aggressive Sports Therapy

Physical therapy methods have been used for decades to treat several physical conditions. And with the advancement of technology, physical therapy has become even better, especially for sportsmen and women.

What is Physical Therapy?

Physical therapy is the treatment of injury, dysfunction, disease or disability using physical and mechanical methods such as massage, heat, light, electricity and regulated exercise. Physical therapy aims to facilitate and restore normal functioning of the body.

Physical therapists such as the Aggressive Sports Therapy are professionals at improving your motion and mobility because pain-free movement is vital to the quality of your daily life.

Benefits of Physical Therapy

Physical therapy has been proven to provide several benefits to an individual.

Improved Motion and Mobility

Physical movement helps to prevent obesity that is responsible for at least 18 percent of adult deaths in the Unites States. Research shows that prolonged sitting is unhealthy and that walking for a reasonable distance each day reduces your risk of stroke and heart attack.
Movement is also vital in maintaining proper physical balance. Studies show that falls account for a significant number of injuries that are costly to the victim.

Helps to Avoid Prescription Drugs and Surgery

Many people have been referred to physical therapists to rehabilitate from surgeries and major medical traumas. Research shows that treatment by physical therapists is an equally effective and cheaper alternative to prescription drugs and surgery to several conditions that range from knee osteoarthritis and meniscal tears to back pain and degenerative disk disease.

Increased Muscle Strength and Range of Motion

Research shows that massage therapy can help individuals with spinal injuries. It serves to increase the muscle strength and range of motion for joints, and it improves extension and flexing abilities of muscles.

In addition, physical therapy is beneficial because it:

� Improves body posture and alignment
� Decreases joint and muscular inflammation
� Relieves stiffness in the joints
� Releases joint strains (tight muscles and tendons)
� Releases restrictions of connected tissues (fascia)
� Relieves stiffness, soreness and tension in the muscles
� Improves blood circulation in the body
� Improves overall muscle tone
� Improves nutrients flow to the muscles and joints
� Shortens the time taken for recovery from injuries and fatigue
� Reduces scar tissues
� Breaks down and prevents knots (adhesion)
� Relieves cramps and muscular spasms
� Increases physical confidence
� Eliminates swelling and pain in the joints and muscles

If you are a sportsman or woman, or you are recovering from an injury or accident, physical therapy can help you to regain your fitness and to improve your current condition. You can also benefit from it if you are suffering from any physical conditions.

4 Ways to Reduce the Attacks of Mosquitos and Ticks this Summer

Although mosquitos and ticks are relatively small, they can still cause a great deal of damage to yourself and the family. Very few people are resistant to mosquito bites, but the diseases these insects carry are very dangerous to human health. Ticks are often attributed to lyme disease and other complications as well. Luckily, there are ways to protect your family from these small creatures.

Insect Repellent Sprays

Repellents can go a long way to stopping bugs from biting you or the children. However, these sprays are flammable and can leave a very nasty aftertaste in your mouth. Now, this doesn't mean that you need to treat your tongue and teeth with the spray, but it does affect eating barbecue chicken with your hands. Many of these sprays are also short-lived and require several applications throughout the day.

Foods

Various types of foods can repel insects of all kinds. Planting things such as garlic and lavender repels ticks and can prevent them from coming into the yard. In fact, garlic can repel a large portion of insects including mosquitoes. You shouldn't rub yourself down with a slice of pizza, but garlic plants and lotions can be effective in reducing your appeal to these carnivores.

Citronella

An oil derived from the cymbopogon plant, citronella has been an effective deterrent against various insects for more than seven decades. However, the downside to the product is that the range is limited and lotions need to be applied every hour. If you use several candles around the area where you and the family are outdoors, it could be enough to stave off mosquitoes and ticks.

Professional Natural Sprays

Some companies will use natural and non-toxic sprays to rid an area of ticks and mosquitoes. This means that you don't have to worry about your children and pets when these insect experts come to your door. Natural sprays and compounds also help your local environment as the water table doesn't absorb toxic compounds.

It only takes one tick or mosquito to infect you or your family with deadly illnesses. With the long list of insect-related ailments, you don't want to take the chance of having to make an emergency room visit after a bite. Visiting websites such as mosquitosquad.com can help you get in touch with professionals and devices that can protect the household from these kinds of bugs. Do what needs to be done to enjoy your summer without being swarmed by mosquitoes or the occasional tick.

Paying for Dental Care

Dental care is something that most people will need at one point or another unless they take perfect care of their teeth at all times. Even then, bacteria can grow and cause conditions that need a dental expert�s care. One of the factors that stop people from visiting a dentist regularly is the cost. Many patients wonder how they will pay dentists in Park Slope for procedures such as fillings, root canals, cleanings and the like. The following are some ways that a patient can afford dental care:

CareCredit Financing

CareCredit is a third-party financial institution that specializes in providing people with funds to receive dental care. The company does not require a perfect credit score for such assistance, but the applicant should at least have a fair credit score.

Credit and Debit Cards

Most dentists will accept credit and debit cards. Any credit or debit card that has the Visa or MasterCard logo is acceptable at dental establishments.

In-House Financing

Some dental offices offer incentives to people who want to receive help. For example, a compassionate dental office may offer a small discount for patients who make advance payments.

Dental Insurance and Discount Dental Plans

Dental insurance plans can cover up to 80 percent of dental treatment. Dental discount plans can provide a person with a defined discount on a certain procedure. Consumers can search for reliable plans by performing an online search.

Dental patients have access to various payment assistance methods. No one should fear visiting the dentist due to a lack of funds.