Mindful Eats

Updated Green Juice Recipe and Juicer Cleaning Hack

Courtesy Martha Stewart Living Omnimedia

I was delighted to wake up to an email from Today wishing me Happy National Green Juice Day. There's a day for everything! Let's celebrate vegetable juice since it's loaded with vitamin goodness. Starting your day with green juice drenches your body with goodness and gives you a head start in getting in your vegetables. Last year I found a brilliant juice hack that makes juicing TWICE as easy, so I dusted off my post on vegetable juicing (from 2009), and am updating it, along with my hack.

First - the hack. It took me 10 years to figure this out. It is so obvious that it's also possible that everyone but me has already been doing it. The thing about juicing is that it takes effort. You have to juice and clean up the juicer, which takes me 10 minutes when I'm being uber efficient. So last year, I started making TWO days of juice. That's right, twice as much juice with only half the cleaning. Now I can drink 4 days of juice with just two days juicing. So blindingly obvious - why did it take me so long to learn this?! The problem is that the nutrients start to degrade as soon as the juice starts oxidizing, but honestly, who cares? You're still getting great nutrition on the second day even if its less than the day before, and you're gaining extra juice days that you wouldn't have had. It's a win/win. If you're firing up the juicer, give yourself that extra day!

The updated post from May 2009 (it's actually a classic so there are minimal changes. I've become a little more hardcore since then, so I'm updating the recipe a little for less sugar). For another recipe, here is Martha Stewart's recipe from Today:

What to do - Juice Vegetables

1. Start off by buying fresh vegetable juice at health food stores or juice bars. Try different varieties, but make sure there is no added sugar or dairy. Just vegetables and maybe a little fruit. The easiest juices for people to start off with are cucumber and celery. However, the dark green vegetables like kale and collard greens have the most benefits.
2. Invest in a juicer. To get the maximum benefits of juice, it has to be fresh (not stored). It can save you money to buy a juicer and juice yourself, and you can juice whatever you feel like. I'm on my third Breville Juice Fountain in 11 years. There are lots of different types, so visit stores and ask questions or do your research online to find one that will work for you. Slow juicers may have more health benefits, but the Breville is convenient for my lifestyle. You have to go with what you are going to use.
   
3. Stock up on your juicing vegetables once a week. The darker greens like kale, mustard greens and collard greens have the most nutrients. You can juice anything though. We save the vegetable parts we don't cook like broccolli skin and asparagus stems to juice. Garlic is good for you. If you want to cut the "green" taste, add 1/2 lemon (you can throw the whole thing in, skin and all). To make it sweeter, add an apple, carrots or grapes. Oh, one thing NOT to juice is the top of leeks. We found out the hard way that they can make you sick.
4. Juice often. You can juice several times a week to several times a day. To increase the amount of juice per effort, you can make two days of juice at each go. Be aware that the nutrients do starts to degrade immediately, so if you're going to save some for tomorrow, fill a glass container up to the rim and put a lid on it so it doesn't oxidize.
5. Clean your juicer meticulously. Clean it as soon as you're done, and make sure the filter is scrubbed. Soak the filter in white vinegar every month or two to dissolve some of the food debris. If it gets really bad, soak the filter in bleach and then clean carefully.
6. Recycle the fiber. Some people add it to meals and eat it. It also makes great compost.
7. You don't need to juice only organic vegetables, though you may head in that direction.
   

MindfulEats Green Juice Recipe (for 2 days)

1. 10-15 leaves of kale
2. 2 stalks celery or 2/3 cucumber during the summer (the cucumber is much better!)
3. 2-4 carrots
4. 1.5" - 2" chunk of ginger
5. 1" - 2" chunk of tumeric
6. 1 whole lemon, rind and all
7. Veggie scraps from yesterday's meals
8. optional: 1 apple or pear if you are new to juicing
   

What I ate: 12 oz. water with Welleco Green Elixir, 16 oz latte, 2 oz assorted cheese, 1/2 cup nuts, 4 c. Pop Karma olive oil and cheddar popcorn, 1 orange, 23 clementines, 2 fruit rollups, 1 c. brown rice, 2 c. steamed broccoli + tofu + mushrooms, roasted seaweed, kimchi, 6 squares dark chocolate. 1 c. hot chocolate, 16 oz water

Exercise: 45 minutes spinning, 5 min stretch, 5 min core

New Year Resolutions: Bottle your favorite feeling

I'm a great believer in luck, and I find the harder I work the more I have of it. ~Thomas Jefferson

If you've been reading MindfulEats for a while, you know that the New Year is a favorite holiday - not for the parties, but for the fresh start and the chance to create resolutions that will make it the Best.Year.Ever.

You may roll your eyes at resolutions, but it's fun to get inspired. It's all about making resolutions that you have a chance to follow through on. You might have standard resolutions that you tweak every year, but here is a fun new way to create some for 2022 that will help you live a better year.

First, grab a piece of paper or open a new document, and think of your favorite memories from 2021. Write them down.

That was fun! Now sort through those memories, and pick the top one or two -- when you felt on top of the world and unstoppable. Circle them. Wouldn't it be great to bottle that memory and those feelings? It's not about recreating the memories, but creating NEW experiences in 2022 that generate the same awesome feelings.

So, think about that favorite memory again.

• What did you do to get you there?
• What plans did you make?
• Who got you there?
• What work did you put into it?
• Which skills did you draw on to make it happen?
• What luck did you have to make it happen?

Write it all down. Pick the five actions that have the greatest impact. Those are your 2022 resolutions, and they will guarantee great results. Now go get 2022, tiger!

 

Golden Turmeric Milk

“Each spice has a special day to it. For turmeric it is Sunday, when light drips fat and butter-colored into the bins to be soaked up glowing, when you pray to the nine planets for love and luck.” ― Chitra Banerjee Divakaruni, The Mistress of Spices

We promised you the recipe for Golden Milk or Turmeric Milk in the last post. This luscious drink is great before bed and loaded with superfoods. Originally from India, it includes lots of spices that are especially lovely when it is cold out. Golden Milk is a good way to add turmeric to your diet (which is what turns milk golden). However, if you are trying to get a health benefit, remember that eating something once does not do you any good. Like exercise, you can't do it once -- taking just one yoga class or drinking one green juice is not going to improve your health. To truly gain a benefit, you need to do something regularly a few times a week and make it a habit. It's all about increasing your batting average! My neighbor loves turmeric and puts it in everything -- she jokes that her kids ask her why all their food is yellow.

Why are people so crazy about turmeric? The curcumin in turmeric is anti-inflammatory and boosts your body's antioxidant capacity. It is touted to help brain function, depression, cancer, and heart disease. A cup of Golden Milk after dinner is supposed to ease digestion too. Enough talk - here's the recipe:

Golden Milk / Turmeric Milk Recipe

Ingredients:

• 1 cup of dairy or plant milk of your choice (I prefer dairy because it isn't uber-processed like plant milk, but if I had to choose a plant milk, oat milk is very creamy)
• 1 inch of fresh grated turmeric or 1 teaspoon of turmeric powder
• 1 small piece of fresh grated ginger or 1/2 teaspoon of ginger powder
• 1/2 teaspoon cinnamon or small part of a stick
• pinch of black pepper or a few pepper corns
• honey or maple syrup to taste (optional)

Steps:

1. Pour milk in a sauce pan. Grate the turmeric and ginger into the pan. Add the rest of the ingredients, unless you are using cinnamon powder. I prefer to use fresh ingredients, but they aren't always available and dried spices are much more convenient, so use what you have. Personally, I don't use any sweeteners because sugar is evil.
2. Heat sauce pan over low heat until it reaches a slow, barely boiling point.
3. Simmer for 5-10 minutes until it is fragrant.
4. Strain the milk into a mug if you used fresh ingredients and/or peppercorns.
5. Sprinkle cinnamon on top.
6. Enjoy! You can also make a larger batch and keep it in the refrigerator for a few days. Just heat it up in the microwave or on the stove.

 

 

Sheltering in Place? Great! Tips for Getting Healthier

When life gives you lemons, make lemonade. Photo by Maximiliano Carrizo from Pexels

Have you ever wished you could get healthier - improve your diet and exercise more - but life just seems to get in the way? You know, work gets crazy so there is no time to work out OR you have to go out to lunch with colleagues OR there is free food sitting out by the printer OR you have to go out to dinner with clients OR you are traveling and can't control the food you get OR you can't figure out how to get ready for work at the gym?

Look, this coronavirus pandemic is horrible so you might as well squeeze some lemonade out of it. For those of us that are "sheltering in place" or spending an extended amount of time at home, it's the perfect time (even better than the start of the new year) to kick start your habits and come up with the sparkly new improved you. Sure, you're catching up on your favorite shows, doing puzzles and becoming the social media queen, but why don't you invest the commuting time you are saving into the habits you have wanted to make a regular part of your life? It can be the foundation for a better future than you imagined.

Things to do with a few weeks at home:

Optimize Your Miraval Spa Vacation to Make New Year Resolutions

Labyrinth at Miraval Tucson

 

Cheers to a New Year and another chance to get it right. ~Oprah Winfrey

Happy 2019! I love the new year since it's a great time to make resolutions and set goals. I know it's officially the end of January, but I'll take any excuse for a new year - the Lunar New Year, Yom Kippur, birthdays, mid-year check-ins. This year I spent the first week of the year at a spa ~ Miraval ~ which turned out to be a mindful place to help set intentions for the year. Miraval was lovely, but setting some time aside for introspection, whether at home or at a spa, is a useful beginning of the year exercise. This post is in three parts: 1) about setting resolutions, 2) optimizing your time at a spa and 3) a review on Miraval.

Setting Resolutions

1. Get inspired for your resolutions! Reflect on what made you happy during the last year, the three things you would have changed, and take a look at last year's resolutions. You can find inspiration by doing these exercises in this post on successes and this post on failures.
2. Make the resolutions. Here's the step-by-step guide.

Optimize Your Spa Time

Sometimes setting aside time to focus and pamper yourself is what you need for inspiration. This can be anything from setting aside a day for yourself at home to vacationing at a destination spa. Whichever way you do it, make sure you research and plan your time to get what you want out of it.

1. Set your intention. What do you want out of your spa time? Do you want to focus on your body by working out and eating healthy? Do you want to clear your head and regroup from a loss? Do you want to recharge from an exhausting time through pampering and a spiritual focus? Do you want to balance mind, body and spirit and make your resolutions? Set your intention so you feel accomplished and satisfied when you finish your spa time.
2. With your intention in mind, research your spa. If you are having a staycation, figure out which facilities you want to visit. If you are going to a destination, look through the spa's offerings so you know what is available. Then research the facilities through Trip Advisor and Yelp. Do an internet search. Read as many reviews as possible to help figure out what your "can't miss" treatments or classes are. Talk to the people that work there for their recommendations and to learn more about the things in which you are interested. Figure out your food strategy - if it's all you can eat, be mindful of what your eating principles are (limit the number of courses, entrees, calories, desserts).
3. Create a schedule for your day(s). Your research has given you an idea of what your can't miss items are. Book them so you won't miss them. Then fill in the rest of your time with your intention in mind. For example, maybe you know you need a deep tissue massage and a cooking class. Make sure you have them booked, then add the other great things around them - the yoga class, beehive trip, or whatever else supports your intention.
4. Enjoy your time at the spa and relax! If you've over scheduled yourself and miss things, it's okay. If you have free time, let yourself be spontaneous to try something new or spend the time reflecting. You've set yourself up for success with your timing, but snafus happen and it's okay.

Miraval Review

Exercise Tip: Practice Yoga at Home

"To enjoy the glow of good health, you must exercise." ~Gene Tunney  

I practiced yoga for years -- always in studios and gyms, always lead by instructors. Even though I often practiced ashtanga yoga, which is the exact same sequence of postures in every single class, I still had to have an instructor lead the class. I envied people that could practice by themselves at home. It meant they could do it on their own time which made it easier to have a regular practice, and it also saved money. For some reason, home practice seemed impossible to me. I could never remember the sequence and I was sure I would miss things.

Then I started my own business, and like many entrepreneurs, I found my time shrunk exponentially.My stress level grew at the same rate that my free time (and money) shrank, so I needed yoga even MORE than before. It became very difficult to get to yoga class, and when I did, I was often late so they wouldn't let me in. As the amount of time I had for yoga declined, I found myself taking the Spiritual Warrior class at Jivamukti Yoga studio. The class was only an hour, and it covered a pretty comprehensive set of poses. Again, it was the exact same sequence every time.

Jivamukti handed out the sequence on paper to students. I started to try to do it at home - all I needed was a yoga mat. That worked well, and eventually I found Yoga International, which had the class on video. Technology was what I had been looking for! Yoga International is an incredible source of classes and information. You can take several different classes and do a deep dive into postures. Besides Yoga International, you can find many online sites and classes. Do Yoga With Me is another popular site that is also free.

I can't believe it took me so long to practice at home! A class at home can be just as good as a class at a studio - the difference is like listening to recorded music or watching it live. You need both in your life! My schedule is still crazy, so I've been practicing solely at home with Yoga International for the last few months. Eventually I will get back in a studio, but I will always do yoga at home. It's time and cost effective, and while my goal was to practice yoga twice a week in the past, adding home practice makes reaching the goal infinitely easier. I may even be able to do it more than twice a week!

Before you do any yoga at home, make sure you have a solid base of practice and knowledge. You should be experienced enough that you can make your own corrections. If you are a beginner, PLEASE practice with a teacher for a few months before practicing by yourself. You don't want to injure yourself - you have to be able to get into poses safely and know if you are doing them correctly.

What to do - Practice Yoga at Home

1. Start a home practice only after you have practiced for a few months with an instructor that has corrected your poses so that you know when your postures are correct.
2. Have the right equipment at home. You need a yoga mat at the least, and if you need any other props make sure you have them available.
3. Find the right class. There are a lot of alternatives online. Yoga International or Do Yoga With Me are good places to start. Sift through the offerings and find ones that are good for you.
4. Fit your yoga class into your schedule, on your own time and enjoy!

 

 

Exercise: Ran 3.8 miles, sit ups and push ups

What I ate: udon noodles + spinach + kimchi + egg, cheese, rice crackers, 4 clementines, 3 dark chocolate squares, 2 hot chocolates, hot tea, brown rice, string beans with belacun sauce, Thai Drunk Noodles, 30 ounces of water, fish oil pill and vitamin

 

How to Talk to Someone with Mental Illness

Remember me?  It's been far too long since the last post! Since I've been preoccupied with my small business, I've neglected poor MindfulEats. I've thought of you often, but Pop Karma has been all-consuming over the last year. Anyway, I'm back and I have a guest post on mental health that I've been meaning to share for many many months. We tend to focus on eating and physical health here, but mental health is just as important. People can often seek sympathy and support for physical diseases, but we tend to ignore mental illness. It is just as real and debilitating, but we often sweep it under the table and don't ask for support, or don't know how to discuss it with those that need it. As in any disease, professional medical help and treatment can be a lifesaver. Taking care of yourself physically also helps.

People (myself included) often don't know how to provide support or what to say when someone suffers from mental illness. If you find yourself with someone who has been diagnosed with mental illness and don't know what to say, an incredibly smart, kind and brave friend of mine wrote the below post for those of us that feel awkward. Mental illness takes as much discipline and effort to treat as any other disease, and there is an unfair stigma. It takes bravery to seek and maintain treatment, so if someone if someone confides in you, they should be applauded. Listen and be supportive. Without further ado:

My friend Jean asked me to write something on the subject of mental illness. So here I go. Do you know someone with uh…ahem…a mental illness? Are you related to that person? Well it’s not the end of the world, ya know. I speak from experience because I have a mental illness. I am a manic depressive, a.k.a. bipolar. I am 41 years old and was diagnosed more than 15 years ago when I was 25. I’ve spent almost half my life as a wacko. I wanted to reach out to those of you who know someone, or (gasp) are related to someone, who is crazy, nuts, bananas and don’t talk to him/her about it…because you don’t know what to say. Most of my friends don’t talk to me about being bipolar. It actually makes me sad because being bipolar is a big part of who I am. I went through a lot of personal angst and soul searching after I recovered from my first nervous breakdown and was diagnosed as a bipolar. Was I normal I asked myself? Granted I am now a highly functional bipolar. I am highly educated with three Ivy League degrees. I have a good job and own a home and a car. I’m actually on the Board of a non-profit dedicated to adults recovering with mental illness. I’ve being taking meds since I was diagnosed more than 15 years ago, and I’ve worked with my doctors to make sure that my meds work. Not all of us are like that however. When you see your friend/family member with mental illness, don’t worry about saying the right words. There are no right words. The most important thing is to say SOMETHING. Acknowledge it. An “are you okay?” goes a long way…a really long way. Ask about his/her doctor and the meds if you need to have something concrete to talk about. Something on the order of an Avatar-like “I see you” would be great but not necessary. I’d point out that it is important to try to be sensitive to your friend/family member. Some of us crazies don’t appreciate references to manic behavior or nervous breakdowns by people who don’t know what they’re talking about. The important thing is that you made an effort to talk to your friend/family member about their “illness”, and that’s a big deal. Remember that there is no such thing as normal. We’re all normal.

What I ate: 1 latte, udon noodles + spinach + enoki mushrooms + egg in chicken broth, 2 cups of cheddar & cajun popcorn, pork, salad, creamed carrots, 1 slice of chocolate cake, 1 glass sparkling wine, 2 glasses red wine, 30 oz. water

Exercise: none

Green Feminine Hygiene Products: Organic Cotton/Menstrual Cups

It is health that is real wealth, and not pieces of gold and silver. ~Mohandas Gandhi

This post is for the women. Men, I recommend you stop reading here. Stop. Because we're going to be talking about MENSTRUAL PERIOD stuff.

{Yup, that got rid of the guys.}

So when it comes to that time of the month, how do you handle it? Pads, tampons, organic tampons? I recently found a new feminine hygiene product (hate that term) that isn't a tampon or a pad. Actually, it's not new - it's been around since the 1930's. It's more effective, more comfortable and much more environmental. What is it you ask? It's a menstrual cup, which is basically a bell-shaped cup made from medical grade silicone, polyethylene or other nonlatex materials that is worn inside the vagina to collect menstrual fluid.

I think most women find the product journey to be something like this:

1. Conventional Sanitary Pads. They are easy to use and figure out. However, there can be leaking and messiness involved, and it feels like you're sitting on a pillow so some women turn to
2. Conventional Tampons. These are so much harder to learn to use than pads, but provide so much more freedom once you get used to them. However, they still require regular purchasing and can be leaky. Wondering about the health effects of them, you might turn to
3. Unbleached Organic Tampons. If you have something in you for days, you want to make sure its as toxin- free as possible. Your vagina absorbs well, which is why medicines can be delivered through vaginal suppositories. Using nonchlorinated tampons means less chemicals for you and the environment.

I was at stage 3, and wondering if there was anything better because tampons really aren't all that great. I hate having to remember to buy them, they're drying and they can leak. They also didn't feel green - all the material and energy that went into making them and then they were disposed of. Then one day I read an article about menstrual cups. Soon after that I was at Whole Foods buying some nonchlorinated cotton tampons, and I saw some menstrual cups. 

They seemed weird, but in the name of science, I bought one. What happens to the fluid? Isn't it messy?

After three months, I love it. I can't feel it, it doesn't leak, it's not drying, there's no string hanging around, I don't need to remember to bring a tampon to the bathroom (because it's always with you), and I've saved a lot of money.  I wish I'd learned about them 10 years ago!

What's the downside? The icky factor (which isn't so icky). So here's the unvarnished scoop:

Juice Fast/Cleanse Testimonial

Cleanses have been trendy for quite a while now. They can be anything from a juice fast (no food, only juices) to clean eating (no processed food). You can do it yourself, or you can follow a company's instructions. They usually last 3 days or longer. While I've been fascinated by cleanses, I've never actually done one. Fortunately for you, my friend Walter Frye did his second cleanse this summer and blogs about his experience below.

People go on cleanses since they believe they are giving their body "a break" from digesting and allowing it to focus energy on ridding itself of toxins and healing itself. The medical establishment believes that cleanses are unnecessary since your body is built to cleanse and detoxify itself (through your liver, intestines, etc). If the idea of a cleanse interests you, and you want to re-set your attitude toward food, you may want to try a cleanse. MindfulEats does not endorse cleansing, but since different things work for different people, you may want to try it. Just research it first.

So, without further ado, here is Walter's experience:

When I was asked to journal my experience on the 3-day Organic Avenue juice cleanse, I was starving. It was day 3, which was by far the hardest.

I decided to do a cleanse because I wanted to rid my body of all the toxins I've poured in, in the form of gallons of diet coke, fried food, and my other vices. Who am I kidding? I did it to kickstart my summer body and get rid of the last layer of fat stopping me from ab definition. I must say, to that end, this was a success and even though it was very challenging at times, I'd do it again.

For me, the first two days weren't so bad, except for the 2-hour meeting that someone decided to bring freshly baked chocolate chips cookies to -- pure torture. I'll admit, many of the juices were downright gross, but I'd hold my nose, gulp, and feel relatively sated for while.

It's the morning after, and I think the worst part may not be over. I've heard the body takes a while to readjust to food, and the rumblings currently in my stomach give me reason to believe this is true. I'm not so worried about that because I think there will be continued benefit as my appetite is reduced and the idea of eating a french fry or having a soda (usually my idea of a good time) is completely unappealing. We'll see how long that lasts...

What to do - Research Cleanses if Interested

1. Identify your goals. Some commonly stated goals for cleansing are to increase energy, eat more cleanly, jumpstart a change in your diet, etc.
2. Research. There are many different types of cleanses out there - figure out which ones make the most sense. Talk to people that have done it, look at different companies, read some books. As your doctor. Some cleanses are the Master Cleanse, Clean, Blueprint. 
3. If you are still interested, cleanse. Follow the program that you've identified as being the best for you. You can do it yourself and create your own juices/food, which is cheaper (and you know exactly what went into it) or order from a program, which is more convenient. Here's a post on juicing yourself. Let us know how you're experience went!

What I ate: 1 large latte, 1 plum, 1 cantalope, Japanese rice crackers, vegetable stir-fry + Violet Mountain sicky rice, 10 almonds, 5 cheese and crackers, Hawthorne Valley yogurt + strawberries + ground flaxseeds, whole wheat spaghetti + bolognese sauce, 2 tablespoons chocolate ice cream, 45 oz water

Exercise: jogged 4 miles

Managing, Curing or Preventing Diabetes with Exercise

   A group of people exercising in NYC

You have to expect things of yourself before you can do them. ~Michael Jordan

Diabetes is a global epedemic and one of the fastest growing diseases in America. Left unchecked, it will slowly kill and causes a host of issues on the way, including blindness, amputation of limbs, and heart disease. In 2006, one out of eight people in NYC alone had diabetes, and it is expected to grow at an epedemic rate. One out of three Americans born after 2000 are expected to be diabetic. Why is diabetes growing so quickly? Obesity and lack of exercise are some of the leading reasons. It's likely that you or someone you care about is/will be diagnosed with diabetes. The good thing is that a healthy lifestyle and being mindful about diet and exercise can help manage, cure (Type II only) or prevent diabetes. Dr. Edward Tsai of Las Vegas, NV (who happens to be my brother) says that losing weight, exercise, and maintaining a healthy lifestyle can cure 95% of Type II diabetes. How much exercise is needed? 150 minutes a week (according to SparkPeople).

Diabetics have high blood sugar. There are traditionally two different kinds - Type I and Type II. Type I used to be known as juvenile diabetes since it is commonly diagnosed in children and young adults. In this case, the body does not produce insulin. This type of diabetes is genetic and not curable, but can can be optimally managed through insulin, diet, and exercise. Type II used to be thought of as adult diabetes where the body doesn't produce enough insulin or has stopped responding to it. However, there is more and more crossover as children are becoming diagnosed with Type II and Type I is being diagnosed later.

Are you diabetic or do you care about someone with diabetes? Are you pre-diabetic? You know that diet is important. As is exercise. Recent published studies suggest that at least 150 minutes a week, or 20 minutes a day reduces blood sugar for Type II diabetics. The best exercise is a combination of both aerobic and weight-lifting. If you feel you can't manage it, it can be broken up in to 10 minute segments, and moderate exercise works if you can't get in vigorous exercise. If you are not currently diabetic, making sure that you are mindful of getting your exercise and what you eat can help prevent it.

What to do - Exercise to Help Manage Diabetes

1. If you or someone you know has diabetes, make sure you are under the care of a doctor and understand what your regimen should be in terms of medication, diet, and exercise.
2. Follow your doctor's orders and watch your diet carefully.
3. Schedule daily exercise. If you are encouraging a diabetic, exercise with him or her. Move! Get at least 150 minutes a week, and make it a mix of aerobic and weight-lifting. Here's a post on Mindful Exercise.

Want to learn more?

• Diabetes overview: American Diabetic Association, Mayo Clinic, New York Times Health Guide
• Exercise on Diabetes: aerobic and weight-lifting is best (NYT)
• NYT article on Diabetes Epedemic
• SparkPeople has a resource center/community on diabletes

 

 

What I ate: green juice, 1 latte, grapefruit, Stacy's Naked Pita Chips, crab + artichoke dip, City Bakery: hot chocolate shot, snack pizza, huge chocolate chip cookie, Mindful Mix, brown rice, cod, broccolini + shitaake mushrooms

Exercise: None. Massage and meditation instead