• Take out a piece of paper, yes I said paper, and fold it in half.  On the right side of the paper write your list of things you’d like to improve about yourself.  We all know and have them. This is the easy part.
• On the left side list your strengths; all the qualities you like about yourself and all the things you do to to take care of yourself and others.  These are the things you don’t need to change.
• Review what’s on the left side of the list and draw a line to those attributes that can help you accomplish what’s on the right side of the list.
• Lastly, ask yourself this:  What are some of the things that you do for others, that you can do to help yourself?

In the process of looking at who we want to become, it’s important to give ourselves credit for what’s good and been achieved thus far.

Need help with a fever? Squeeze the juice out of a grapefruit and combine it with a tea made from the pulp. Simmer the pulp for 10 minutes in 6 ounces of water, then sip tea/juice combination and abstain from solid foods.

In the orient citrus peel is used to treat lung congestion associated with a cold. To extract the properties of the peel, make a tea by smmering the frsh or dried peel for about 20 minutes.

Oranges have proven valuable for inflammatory, highly acidic diseases such as arthritis; they also help lower high fever and benefits those with weak gums and teeth.

Lemons (and limes) have a very sour, astringent flavor and has antiseptic qualiities.  Its antiseptic, anti-microbial, and muscus-resolving action make it useful during colds, flus, hacking coughs and parasite infestation. Benefits the liver, encouraging the formation of bile; improves absorption of minerals; promotes weight loss, cleanses the blood; treats high blood pressure, thick, poorly circulating blood, and weak blood vessels. Can also help alleviate flatulence and indigestion in general.

Ingredients:
4 4-oz salmon fillets
teaspoon of olive oil
2 oranges
1 avocado
2 tablespoons fresh chopped mint
1 teaspoon chopped garlic
2 tablespoons fresh lime juice
2 teaspoons chopped jalapeno pepper (optional)

Directions:

1. Heat oven to 350 degrees
2. Rub 4-oz salmon fillets with olive oil. Coat a baking sheet with vegetable oil cooking spray; cook salmon skin side down for 20 minutes; let cool.
3. While the salmon is in the oven, peel and dice oranges and avocado.
4. Combine orange, avocado, mint, garlic, lime juice and jalapeno pepper in a bowl.
5. Serve salmon with salsa over a bed of lettuce or with a side of toasted whole-grain bread.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this.  If we must accomplish many things each day, we can still change the quality with which we do them.  Where can we find ease in the midst of stress?  How can we transform the rush hour frame of mind into moving more gracefully?

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day.  Take the scenic route.  Sit with your eyes closed and take a few deep breathes when you start your computer.  Check personal email only twice daily.  Don’t pack your schedule so tightly that there’s no time for a short walk.  Light candles before you start to cook.  Adding one moment here and there for slowness can be done simply and have a profound effect on your well-being and the well-being of those around you.

Their bright orange color comes from Carotenoids which assist in fending off free radicals. High in Lutein and Zeaxanthin which protect the eyes. Pumpkin flesh is a rich source of Vitamin A, C, Magnesium, Potassium & Zinc, and L-Tryptophan, a chemical compound that triggers feelings of well-being and happiness.

Pumpkin seeds are a rich source of Protein and Essential Fatty Acids and also contain Magnesium and Vitamin E. The Beta Carotene has antioxidant and anti-inflammatory properties. When eaten daily the right amount of seeds can help prevent the appearance of wrinkles and keep your skin hydrated; stimulate the kidneys and prevent the formation of calcium oxalate stones. Pumpkin and their seeds are used in China to treat infections caused by tapeworms and other parasites.

Pumpkin is known to promote the discharge of mucus from lungs, bronchi, and throat; regular use has been shown to benefit bronchial asthma. Dairy is a mucus forming food so that pumpkin pie isn’t going to help your cough or cold

One last benefit of adding pumpkin to things like your morning oatmeal is that it helps regulate blood sugar balance and benefits the pancreas which can be useful for those with diabetes and hypoglycemia.

Fresh pumpkin is easy to cook and can be stored in the freezer for up to three months. Don’t forget to slow roast those helpful seeds! With all these health benefits, pumpkin isn’t just for holidays anymore.

Yield: 30 6 ounce servings

Ingredients:

• 12 1/2 cups of pumpkin
• 1 1/2 cups of maple syrup (or agave nectar)
• 1/2 tablespoon cinnamon
• 1/2 teaspoon allspice
• 1/2 teaspoon nutmeg
• 1 quart of evaporated skim milk or unsweetened almond & cashew cream**
• 1 teaspoon of vanilla
• 1 quart of chicken stock
• 1/4 cup dark brown sugar
• 2 tablespoons apple cider vinegar
• salt and pepper to taste

Put all the ingredients into a large pot, stir well, cover and bring to a boil over medium heat. Reduce to simmer for at least 6 hours. The longer it simmers, the better it tastes.

**Using evaporated skim milk reduces the fat but increases the sugar content.  The almond & cashew cream increases the fat (it’s the good kind) and decreases the sugar content.

To obtain the USDA organic label, the field the crop has been grown in must be free from pesticides, herbicides or synthetic fertilizers for a minimum of three years. Farmers must demonstrate consistent use of renewable resources, including the implementation of farming techniques that conserve water and soil. Farm animals cannot be exposed to antibiotics or growth hormones.  Seeds cannot be genetically modified, and plants cannot be exposed to pesticides, synthetic fertilizer or fertilizer from sewer sludge.

Think about this – many pesticides and herbicides contain ingredients that often mimic hormones. Hormones affect anxiety and depression. This is an especially dangerous scenario for growing children. According to Dre Dretzin, Nutritionist and Certified Holistic Health Counselor, “So much of what we see in increased rates of disease in this country comes from ingredients that are added to foods.”

So what do the words ‘natural” or “all-natural” mean on food labels?  In the supermarket it means absolutely nothing.  Neither the FDA nor USDA monitor this labeling so it can be used to describe anything. It actually has no nutritional meaning whatsoever.

So when does “natural” or “all-natural” mean something? Many small-scale local farmers adhere to, or even exceed, the requirements for organic farming.  They choose to skip the annual certification process and will market their products as “natural” or “all-natural”.

Care about your health? Know what’s in your food and where it’s coming from.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking herbal tea or juice and eating raw fruits and vegetables contribute to the hydration process.

Ingredients:
3-4 tea bags of your choice
water

Directions:
1.   Fill large glass pitcher with water, add 3 or 4 of your favorite tea bags and cover with plastic wrap.
2.   Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
3.   If desired, sweeten with natural sweetener (September Food for Thought).
4.   Serve at room temperature or cold over ice.
Note: You can make this tea at any time of the year. Garnish with fresh mint leaves or fruit wedge.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is unstimulating or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

• Have a glass of water and wait 10 minutes.
• Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
• What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
• When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.