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Know
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THIS WEEK'S ISSUE From the Inside Out...
BE the World Love that consistently never lets us down is what we, as humans, long for deep in our souls. So often it takes years to find because we allow ourselves to be detoured by love's illusions and delusions. ~ Chelle ~
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From the Inside Out
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We're sure you can still hear that voice of admonishment: "No more snacking; you'll ruin your appetite for dinner!" Time to silence that guilt-inducing voice in your head once and for all, because snacking is in. Actually it's not even called snacking anymore, it's called grazing. And nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones. Why? Because a steady food intake keeps your energy levels consistently higher. Also, when you graze, you never become overly hungry, so you don't get the urge to overeat. This makes weight control easier. You also tend to choose higher quality foods if you never let yourself become too hungry. But, which snacks are best? We took this question to five top sports nutritionists (they're all grazers too), and they eagerly gave us their recommendations. Bananas are chock-full of carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake. (Calories: 105 per medium-sized banana) Carrots are low-calorie but filling, so they're excellent if you're watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function. When they're good: Eat them at night when you want something to munch but don't want extra calories. Or eat them before dinner if you're famished. This way, you won't overindulge once you sit down for your meal. (Calories: 30 to 40 per medium-sized carrot) Most cereals are vitamin-mineral fortified, and they're great with skim milk and fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even sweetened cereals such as Cap'n Crunch and Frosted Flakes are a better low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving. When it's good: Fine as a post-exercise or workday pick-me-up. (Calories: Between 200 and 500 per 1 ounce of cereal plus 8 ounces of skim milk) Chocolate milk is cold and helps keep you stay hydrated. It also provides plenty of protein, carbohydrates and B vitamins. The calcium in milk will help keep your bones strong. When it's good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer workout. (Calories: 160 calories per 8 ounces of 1 percent milk) Dried apricots are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. When they're good: Anytime. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner. (Calories: 80 per 10 apricot halves) Dried plums (prunes) contain no fat and are packed with carbohydrates. They're also a good source of fiber and potassium. Eating potassium-rich foods like dried plums helps lower high blood pressure. When they're good: Dried plums make a healthful snack almost anytime. But don't eat them just before you exercise, as they can act as a laxative. (Calories: 100 per 5 dried plums) Fruit Popsicles are a refreshing low-calorie treat, loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. When they're good: They're great anytime, but they're best immediately after a tough, hot workout. (Calories: 75 per 3-ounce frozen fruit/juice bar) Fruit yogurt is a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. When it's good: Anytime. (Calories: 250 per 8 ounces of low-fat yogurt) A low-calorie granola bar will satisfy your sweet cravings, without the fat calories of a candy bar. And unlike candy bars, granola bars also come with B vitamins and iron. When they're good: Anytime you feel like satisfying your sweet tooth without feeling guilty. (Calories: 110 per 1-ounce bar) Green soybeans are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. When they're good: Eat them after your workout, or as a low-calorie but filling afternoon snack. (Calories: 125 per 1/2 cup raw or boiled) Hummus on Wheat Thins is a filling snack that packs plenty of protein, fiber, vitamin B6, and folic acid. The latter is especially important for a healthy pregnancy, and has recently been shown to prevent anemia and breast cancer. When it's good: Hummus works well as a substantial midmorning or afternoon snack. It's also a more healthful evening alternative to peanuts or other fried party snacks. (Calories: 280 per 3 tablespoons of hummus and 8 Wheat Thins) Studies show oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. When it's good: Anytime you wake up feeling hungry and ready for a hearty breakfast. (Calories: 150 per 1/2 cup) String cheese is a tasty, convenient way to take in calcium and protein as well as some fat. When it's good: Have a stick or two with some high-carbohydrate foods after a long workout. Research shows that eating a little protein along with carbohydrates can speed your recovery. (Calories: 80 per 1-ounce stick) Tuna fish comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 3 to 4 ounces of fish per week are less likely to die of a heart attack, and that women who eat at least 2 servings of fish per week reduce their risk of rheumatoid arthritis. When it's good: Perfect for lunch or an afternoon snack. Consider a tuna salad with low-fat mayo and sliced tomatoes. (Calories: 110 per 3 ounces, canned in water) ~Beth
Moxey Eck, Fitness.msn.com 
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Far Horizons MOUNT KAILASH,
INDIA
A
Hindu devotee plays a traditional Khiel beside the holy
Lake Mansarovar, situated at 14,500 feet (4420 meters) atop Mount
Kailash. During a three-day pilgrimage in Bhaderwah 155 miles
(250 km) north of the northern Indian city of Jammu, thousands
of Hindus trek to this lake to have a glimpse of what devotees
say is the Snake King Vasuki Naga who comes out of the
lake once during the pilgrimage. The Lake and Mountain are the
crowning jewels of a magical land of pure lights and intense colors
born in the rarefied altitude. The stark windswept plains, the
luminous intensity of the sky and immense snow-covered peaks that
guard the region are a fitting backdrop for the dazzling purity
of Mount Kailash. Every step of the sacred routes encircling Kailash
and Mansarovar has its own legend; every rock, hill and spring
its own outpouring of myths and belief which confirms, by its
very abundance, the presence of the sacred. Bhaderwah valley is
predominantly a mountainous torrid town offering a variety of
beautiful landscapes, colorful local fairs and unique mosaic culture.
The festive mood in the district begins with the melting of snow
in April and the sprouting of greenery all around. Untangling the Web
"Deleting
Wallpaper"
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Just for YOU
"THE
RIPPLE EFFECT: Each choice we make causes a ripple effect in our
lives. When things happen to us, it is the reaction |
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Fascinating Facts
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Web-Wize Update
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Following
is a wonderful article that deals with controlling anger, called
Tempering Temper by spiritual author John
Minard. I feel that all of us can benefit from John's
words of wisdom: "I'm almost always a calm and collected person. Or at least I think I am. Yet on rare occasions, when I least expect it, some set of circumstances, emotions, or harsh words will override my calm capacity and spark a momentary surge of temper. Ever happen to you? "For instance, I remember a business meeting where I once felt that one individual was chopping down every idea I suggested — often before I'd finished explaining it. After a few rounds of interruptions, I retorted: 'Well, if you'd let me complete an idea, it might not be as bad as you think.' The tone of my remark put a hush on the meeting. Embarrassed by my response, I resolved to stay quiet during the rest of the meeting. The other person didn't say much either. Actually I felt really bad about barking at that person, who probably didn't even realize they were cutting me off.
"A day or two later, I got up the courage to give this person a call. We both apologized and agreed that temper had gotten the best of us. Our moment of mutual contrition became a quiet pact of mutual respect. In subsequent meetings we became better listeners, especially to each other, and often supportive of each other's ideas. Over the years I've learned a lot about tempering, and even eliminating temper or anger in my thoughts and words. It can be done! One of my favorite spirituality writers, Mary Baker Eddy, states this point simply: 'The good in human affection must have ascendancy over the evil, or happiness will never be won.' (Science and Health with Key to the Scriptures) "I think I've gained much greater control over temper and anger by cultivating the good in my human affection so it can have ascendancy over any tendency to fight evil with evil. It's like putting on a hate-proof armor when I strive to see the innate goodness in myself and others — all others. I like to think of unselfish goodness as the normal disposition of all of God's children. Striving to view others this way has, many times, prevented me from being irked by harsh words, or even malicious acts. Because siding with unconditional goodness overrides the human nature to react. "This type of approach is summed up by the profound truth, known as the Golden Rule, expressed in many beliefs and moral traditions: 'Do undo others, as you would have them do unto you.' Following this promotes the ascendancy of goodness. It quells temper, cools the hot buttons of hatred or revenge, and brings dominion and peace to our lives." John Minard, www.Spirituality.com Chelle Thompson ('Shay'), Editor
HOW
YOU CAN HELP THE TSUNAMI & DARFUR/SUDAN SURVIVORS
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COPYRIGHT
NOTICE: All articles and images shown are believed to be public
domain and, therefore, re-printable material. |
