Yoga Therapy

Try the Following Yoga Poses for Headache Relief


Our headaches are usually a result of muscle tension in the back of the neck due to postural problems. For most people, restorative yoga poses and breathing techniques can relieve and help prevent the onset of all types of headaches.

Mountain pose is an active standing posture. Stand tall with the outer edges of the feet parallel to each other. Lift the kneecaps while engaging the thigh muscles. Press your shoulder blades together and then release them down the back. The neck is long, chin is parallel to the floor, eyes are soft.

This asana can help eliminate bad postural habits and serve as a reminder to lift the head up and away from the shoulders rather than crunching it into the neck.

Downward Facing Dog. Begin by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, spine straight. Push the hips upward, moving the body into and inverted V-shape. Legs and arms are straight, the elbows are engaged and the shoulders are wide and relaxed. The heels move toward the floor and the tummy can be engaged while the head and face are relaxed. Take several slow deep breaths and repeat as many times as you like.

Stretching and strengthening the muscles in the upper torso during this pose can also help relieve tension in the neck and head.

Bridge Pose. Lie on your back with the feet planted close to your buttocks, palms on the floor. Breathe in, and with an exhale, press the feet into your mat to lift the tailbone. Clasp your hands together underneath you and walk the shoulder blades closer together so that your weight rests on the posterior shoulders and feet. Lift your hips upward. Hold for several breaths and then slowly roll the spine down to the ground, one vertebra at a time.

This calms the brain while opening the chest and rejuvenating tired legs.

Wrapping the head with an Ace bandage while in restorative postures can also be helpful and the sensation it creates can be quite comforting.

Photo du Jour

 

Superfood of the Week!

Spirulina, Nature’s Superfood

Spirulina is a wonderful supplement to take for a number of reasons. It has been experimentally known to treat certain allergies, anemia, cancer, liver toxicity, viral and cardiovascular diseases, high blood sugar, high cholesterol and triglycerides and a weakened immune system. It is a rich source of amino acids, chlorophyll, B vitamins, GLA, carotenoids, and other nutrients. Spirulina has been shown to have immune-enhancing effects, it detoxifies heavy metals, and it protects against radiation sickness. A phytonutrient in spirulina known as phycocyanin has been shown to stimulate the production of blood cells as well.  This is the spirulina product that I have and it's made right here in Kona, Hawaii!  While the price may seem high, there are 151 servings in this 16 oz. bottle. One serving a day is what I recommend.  That's a good 5 month supply!  I usually add it to smoothies, but you can sprinkle it on a salad or incorporate it into dressings and even baked goods, although I've never tried it.  I'll be thinking of more ways to incoporate this superfood as the days here on the Big Island progress, and if you have any ideas send them my way.

Vegan Cinnamon-Banana Smoothie Recipe

A friend of mine reminded me the other day that cinnamon is an excellent anti-inflammatory, so I thought I'd share a cinnamon smoothie recipe.  More on the additional health benefits of cinnamon to come...
Blend the following ingredients until smooth.

1  small frozen banana
1  cup almond milk
1-2  tsp. cinnamon, ground
1  tsp. vanilla extract
1  tsp.  flaxseed
1  tsp. agave nectar
4  ice cubes

serves: 1.

calorie count: 195 calories

Health Tip of the Week!

Shall We Dance?
No matter how you do it, dancing is good for you.

When was the last time you cut a rug, grabbed a partner, and tangoed across the living room? If you can’t remember, it’s time to put on those dancing shoes, and dangle that red rose between your teeth. Dancing, according to Beth Shubin Stein, M.D. is an excellent aerobic workout. It tones many different muscle groups while encouraging proper balance and posture. In addition to the physical benefits of dance, there are mental and emotional ones as well. Learning new routines challenges the brain while connecting with your fellow dancers enhances social connections. Most importantly, dance is just plain fun. .

Here are some excellent ways to get that booty shakin’:

Take a Class. Salsa, Ballroom, Tango, Flamenco, African, Belly, Tap, Ballet, Classical Indian, Mexican Folkloric, Modern, Brazilian, Hula. There are so many forms of dance the world over, and many are easily accessible to the novice and seasoned student. Classes are a great way to get motivated and meet many interesting people from various walks of life.

Find Your Style. Discovering your personal style is a great way to find out more about yourself and what moves you, physically, emotionally, and spiritually. What is your dance dynamic? West African dance is upbeat and will give you an exceptional cardiovascular workout, while many forms of ballroom dance move in graceful waltzes and passionate tangos. Have you always wanted to travel to a particular place on the globe? Exploring the fiery rhythms of flamenco allow a greater knowledge of Southern Spain and the gypsy culture it embodies. Perhaps you’re looking for something on the meditative side. Balinese, Thai, and Indian classical dance are great vehicles to explore the sacred.

Try It At Home. A great way to get started is to simply put a favorite cd in the boom box and dance around the living room for a half hour. If you’d like to stay in your home but would prefer a bit of guidance, find a few DVDs to follow. Maybe you want to try a particular style before committing to a class. Videos are a great way to do so.

You can dance anywhere and you can dance in your mind, and in your heart.– Jacques D’Amboise

Sweet Chili Guacamole Recipe

2  medium avocados, chopped

1/4  cup red onion, diced
2  tbsp.  green onions, chopped
2  tbsp.  cilantro, chopped
2  tsp.  sweet chili sauce
2  tsp.  lime juice
1  tsp.  garlic, minced

Place all ingredients in a medium sized bowl and mix well.
serves: 2
I've always liked guacamole...now I love it!

Photos du Jour

Kealakekua Bay

Pineapple Macadamia Nut Salsa Recipe

1 1/2 cups organic tomatoes, diced
1 cup pineapple chunks
3/4 cup macadamia nuts, dry roasted, chopped
juice of one lime
1/4 cup cilantro, minced
1/4 cup red onion, diced
1 tsp jalepeno, seeded and diced
1 clove garlic, minced
sea salt, to taste
1 tsp tabasco

In addition, you may wish to play around with a little chili powder, cumin and/or cayenne pepper.
Serves: many

Why I love my neti pot...and you should too!

They say that it's all about life's little pleasures and I couldn't agree more, especially when one of mine is a white porcelain genie's lamp resembling neti pot. It's short, it's stout, and yes, you pour the non-iodized salted warm water out...into one nostril and out of the other. Sound uncomfortable? At first, yes, but after a while the clearing sensation I get from a morning neti pot ritual feels really, really good. Not only does it feel good, but it has some real health benefits. Bathing the sinus cavitites in this warm saline solution is known to help sufferers of sinusitis, allergies, sinus headaches, cold and flu. I don't know about you, but as long as my memory serves, I have had that irritatingly stuffed up feeling most mornings. Maybe I was blessed with mucous loving genes or maybe we just live in a time when there are too many dust bugs floating through the air. Whatever the reason, I have my little neti to thank, for allowing me to breathe a little easier every day.

CHRONOGRAM Nominated for Utne Independent Press Award

Here's some good news that I received in my inbox today. Chronogram is a magazine I have been contributing health and wellness articles to over the past 4 years. It is a great independent publication based in upstate New York. Below is the press release for Chronogram's Utne Independent Press Award nomination. See some great writing and reporting at www.chronogram.com

Chronogram magazine has been recognized by Utne Reader for editorial excellence for 2009 in the Health and Wellness category. In the past year,
Chronogram has covered health and wellness topics as diverse as: the
efficacy of the swine flu vaccine, women's reproductive health, a two-part
investigation into Lyme Disease diagnoses and treatments, mentoring for
young women and young men, lifelong learning, debunking myths about calcium
supplements, and thriving and surviving through serious illness.Chronogram is in good company with the other nominees. The 21st Annual Independent Press Awards nominees include The New Republic, Orion, Mother Jones, Columbia Journalism Review, The Believer, Audubon, The Chronicle of Higher Education, and 30 other titles. The finalists were chosen from a pool of 1,300 independent publications. The winners will be announced on April 25 at the Magazine Publishers of America-Independent
Magazine Advisory Group (IMAG) conference in Washington, D.C. The Utne Independent Press Awards recognize the excellence and vitality of alternative and independent publishing. Nominees in 10 categories represent the best in independent political, social/cultural, arts, science/tech, health/wellness, environmental, international and spiritual coverage, as well as best writing, and general excellence. Utne Reader’s editors select nominee publications through an extensive reading process and careful, yearlong examination, rather than via a competition with entry forms and fees. In this way, the magazine honors the efforts of small, sometimes unnoticed publications that provide innovative, thought-provoking perspectives often ignored or overlooked by mass media. Chronogram Editorial Director Brian K. Mahoney believes that the nomination just goes to show that the magazine has been on the right track
for the past 16 years. "We're thrilled to be honored in this way," he says. "This nomination reinforces our conviction that quality editorial—putting real information into the hands of readers—is an end in itself. And while our mission is to nuture and support the creative and cultural life of the Hudson Valley, there's no question that the material we're producing transcends the region. Readers, no matter where they live, are hungry for honest, insightful editorial. It has always been our goal to provide that. And kudos to our Lorrie Klosterman, our health and wellness editor. Lorrie's engaging and insightful writing and editing has elevated our coverage to
national prominence." Luminary Publishing, founded in 1993, is a multimedia company headquartered at 314 Wall Street in Kingston. Its flagship publication, Chronogram, is distributed free every month at 750 locations across the Hudson Valley. Luminary Publishing’s mission is to nourish and support the creative and cultural life of the Hudson Valley.

Photo du Jour

Apres La Pluit

Breakfast Papaya Smoothie Recipe

To make this smoothie, you may want to have the papaya and banana chunks frozen in advance so that you can hop out of bed and pop the ingredients into your blender for a fruity vegan-friendly breakfast to go!

1 cup papaya chunks
1/2 cup pineapple juice
1/4 cup soy or rice milk
1/4 cup banana chunks
2 ice cubes
1 tsp lime juice
1 tsp honey

Calorie Count: Approx. 210 calories
Serves 1.

Power Food...Flaxseeds!

I've decided to highlight a particular "power" or "super" food each week. This particular food will be plant-based (of course) and is deemed super due to its exceptionally high nutrional value. Many of these foods are inexpensive to buy at your local health food store, especially when bought in bulk or on sale and are relatively inexpensive when you think of the value of your long-term health.

Today's superfood is the flaxseed. Flaxseeds come from a plant that is native to the region extending from the eastern Mediterranean to India. Various parts of the plant are used to make soap, fabric (linen), paper, dye, medicines and even fishing nets. Nutritionally, they contain nutrients that protect the cardiovascular system-namely, lignans, fiber and omega-3 fatty acids. Most of us don't get enough omega-3 fatty acids in our diet and by adding a tablespoon of flaxseed to our daily diet, we can enhance our health in many ways.

Try spooning ground flax on top of salads and oatmeal. Drop some into the blender when making your power smoothies and even replace an egg with one tablespoon ground flax mixed with three tablespoons water when baking. Soon, you'll be coming up with creative ideas of your own when adding this "superfood" to your diet!

Coconut Lime Smoothie Recipe

For an afternoon pick me up, or a sweet and healthy after-dinner treat, place these ingredients in a blender and blend until smooth.

1/2 cup banana
1/4 cup coconut milk
1/4 cup lime juice (juice from freshly squeezed limes is best)
1/2 tsp. ginger, minced
1 tsp honey
3 ice cubes

Serves 1.

Lava Latte

This lava latte is made with Kona coffee and almond milk...a perfect way to start your morning in paradise!

Ginger-Berry Smoothie Recipe

2 cups organic frozen blueberries
1 cup organic frozen strawberries
1 apple banana or 1/2 larger banana
1 1/2 cups water
1/4 cup coconut milk
2 tsp. ginger root, chopped
2 tsp. honey
2 tsp. flaxseed (optional)

Place all ingredients in a blender or smoothie maker and blend until smooth.
Serves 2.

Health Tip of the Week!

From Enrolling in a Language Class to Sipping a Daily Glass of Wine, the Following Rituals Can Increase Our Life Spans

Longevity seems to be the health buzz word these days and for good reason. Numerous studies have shown villagers living in remote parts of the world who seem to have exceptional health and live to be over one hundred years of age. As westerners we want to know what these people do every day to increase their life span. The truth lies in living simply, having good friends and eating right. The following tips are from centenarians around the world who have found a fountain of youth in their very own backyard.

The majority of centenarians the world over live by modest means. This translates directly to their diets, which are plant based, consisting of a variety of legumes, whole grains, vegetables, fruits, nuts and seeds. Modest living means modest eating and even fasting from time to time. Eating less in general is simply good practice. “Hara hachi bu” is a reminder used by Okinawans, meaning eat until you are 80% full. The old adage, eat like a king by day and a pauper by night is one the wise ones around the world adhere to. Practice eating a large breakfast, a moderate sized lunch and a light dinner.



Staying active is every bit as important as having healthy eating habits, but it’s not the sort of intense gym activity we’re accustomed to these days. Find something you enjoy. Whether it’s taking your dog on long walks in the park or tending to your vegetable garden, these types of low intensity physical activities are actually more beneficial in the long run.

In addition to eating habits and moderate exercise, having a life purpose is at the top of the longevity list. Centenarians across the globe are happy people who have reason to get up in the morning. Think about your life purpose. Make a personal mission statement. Another way to keep curiosity in peak condition is to keep learning. Perhaps you’d like to learn Italian or take a flamenco class. A key to long life is never losing your childlike curiosity.


Stress reduction is another important factor. While most of us aren’t living in a quaint, peaceful village in Sardinia or a brisk mountain town of Ecuador, we do have the tools to create quiet places for ourselves and greatly reduce the stresses of modern day living. Yoga and meditation are great practices which can be done privately or in group settings. Deep breathing techniques, adequate amounts of clean drinking water, restorative sleep, and laughter are great ways to relieve stress. Schedule time with friends and family who make you laugh or read a book that tickles your funny bone. Journaling or painting, or simply making a point to resist rushing through the day are all ways of promoting good relaxation.

Create A Healthy Social Network- Having strong emotional ties with friends and family protects us from isolation, depression, and even mental illness. For human beings, love and intimacy are as essential as food and water. Spend more time cultivating connections with your parents, siblings, cousins, grandparents, friends, coworkers, and neighbors. It takes a village to create a long happy life.

Believe in Something-Your spirituality and personal faith are secret elixirs in your life. Faith allows us to find inner peace, accept life as it is, and come to terms with the disparity between expectation and reality.

Just Say No. Smoking is a surefire step to the morgue. If you do smoke, seek help to quit!

Photos du Jour

Hawaiiana Flora

Vegan Strawberry-Mango Smoothie

This is really refreshing and so simple while remaining very low in calories. Blend:

1/3 cup mango chunks
1/3 cup strawberries
1/4 cup rice milk
3 ice cubes

Serves 1.

Vegan Mango Dessert Smoothie Recipe

Create a rich, creamy dessert (or breakfast) smoothie by blending the following ingredients. If you are serving one, pour the remains into your ice cube tray for those frozen after-dinner treats.

3 1/2 small apple bananas (or 2 medium bananas)... I froze mine beforehand.
1 cup frozen mango chunks
1/2 cup coconut milk
1/4 cup mango nectar (optional)
1/4 cup water

Frozen Coconut Banana Dessert

Frozen Coconut-Banana Dessert Recipe

This is a relatively healthy dessert and very easy to make! I had two servings last night...couldn't resist!

In a blender, blend:

2/3 cup coconut milk
1 cup pineapple juice
2 bananas
1 tbsp honey

Pour the liquid ingredients into an ice cube tray and freeze for 4-5 hours.
Dish out two cubes into a bowl and enjoy.

What's In a Noni?

The medicinal properties of Noni were discovered by the Polynesians, who imported the fruit from Southeast Asia. Today the noni fruit is eaten in many parts of the world, mainly in the Pacific Islands, Southeast Asia and Australia. Some people claim the noni is a cure-all for a variety of maladies including cancer. A group of Hawaiian researchers caused tumors to grow in experimental mice and then investigated the results of treatment using specially prepared injections of Noni juice. Mice who received the treatment survived 123% longer than the untreated mice. Noni Fruit and its effectiveness hold promise for the future, but more research is still necessary.

The Noni Fruits Are Ripening!

Apple-Banana Orange Smoothie

Apple-Banana Orange Smoothie Recipe

Blend the following ingredients:

2 cups freshly squeezed orange juice
1 cup apple bananas (although, any variety will do)
1 cup rice or soy milk
1 tsp. honey
1 cup ice

Health Tip of the Week

Cut Calories, Lose Weight

According to the U.S. Department of Health and Human Services, 66% of American adults are overweight or obese. This is a staggering number indeed when you think about how much money and energy is put into the weight loss industry. We are told to eat low-fat diets, low-carb diets, high-protein diets, etc. etc. While it does matter what and how we eat, the surest way to win the battle of the bulge is simple. Cut calories. Weight loss happens when a person burns or uses more calories than they consume. Unfortunately, many of us are eating more than we burn off in our daily activities, or allotted exercise for the day. So, what do we do to remedy our nation’s state of obesity? Eat less, exercise more, and pay attention!

Van's Famous Almond Roca (no, this is not vegan)

Look who else likes almond roca! This little guy nibbled on his chocolate for about a half hour before vanishing into the night. Hope he made it home alright... (imagine eating a piece of chocolate the size of your head)!!!

Walking through my neighborhood, I see...

Banana Basil Smoothie

Banana Basil Smoothie Recipe

This is a fun smoothie if you have extra basil on hand. Blend the following ingredients:

1 frozen banana
4-5 sprigs basil
1 Tbl honey
1/4 cup water

Driving to Work, Views of Kealakekua Bay

Now That's an Avocado!

Breakfast Avocado Spread Recipe

Avocados are everywhere in Hawaii and are nutritionally exceptional fruits.
Mix together the following ingredients and spread on a piece of toasted multi-grain bread for a healthy morning treat.

2 avocados, peeled and seeded
2 cloves garlic, minced
1 cup tomatoes, diced
1/2 cup green olives, halved
2 tsp. tabasco
1 Tbl cilantro
salt and pepper to taste

Paleaku Peace Gardens-Tuesday Morning Yoga Class

Orange Mango Salad Dressing

This is a salad of mixed greens I bought on Sunday at the local farmer's market along with chopped red cabbage, red onion and carrots.

Orange Mango Salad Dressing Recipe

This has a bit of a kick which can be heightened by adding more ginger and jalepeno.
A simple and extremely healthy dressing, just pop everything in the blender and puree.

1/2 cup juice of oranges
1/2 cup mango chunks
1 tsp ginger, finely chopped
1/2 tsp jalepeno pepper, finely chopped
1/8 cup apple cider vinegar
1 1/2 Tbl. honey
1/8 cup olive oil

Cooking with Coconuts

A sustainable and renewable resource, coconut trees are abundant in the tropics and while not a local food source to most of mainland North America, it is a renewable one with coconut trees growing abundantly in tropical regions.

Using even the healthiest of organic vegetable oils, including olive oil, in baking and frying creates free radicals because all vegetable oils oxidize, especially when used in cooking. Organic virgin coconut oil does not oxidize even at 170 degrees celsius. In addition, nearly 50% of the fatty acid in natural coconut oil is lauric acid, which converts to the fatty acid monolaurin in the body. Lauric acid has adverse effects on a variety of microorganisms including bacteria, yeast, fungi, and enveloped viruses. It destroys the lipid membrane of such enveloped viruses as HIV, measles, Herpes simplex virus, influenza and cytomegalovirus. Coconut oil also contains caprylic acid and capric acid, both natural anti-fungals known to fight yeast overgrowth.

Here are just a few ways you can add coconut oil to your diet:

1. Coconut milk is a great base for smoothies. Blend one banana, 1 cup coconut milk, and one cup orange juice.
2. Whenever you stir fry, use coconut oil for a tropical, healthy flavor.
3. As a substitute for butter have multi-grain toast in the morning with coconut oil (which melts nicely on the warm bread) and organic blueberry jam. In addition, substitute coconut oil in pancake batter, cookies, muffins, and cakes. Try adding coconut oil to your popcorn instead of butter.
4. For a creative dipping oil, mix 3 ½ tbsp. coconut oil, 2 tbsp diced onion, 1 tbsp diced garlic, ½ tsp. basil, ½ tsp oregano, ¼ tsp paprika, ¼ tsp salt, and 1/8 tsp cayenne pepper. Combine all the ingredients in a saucepan and heat until the mixture begins to simmer. Turn off the heat and let cool. Use this as a dip for bread, a topping for pasta or veggies, or as a salad dressing.
5. Add it to tea and coffee. This is a great substitute for milk or cream.

Blueberry Pineapple Zinger

Blueberry Pineapple Zinger Recipe

In a blender, mix the following ingredients:

2 cups frozen organic blueberries
1 1/2 cup pineapple juice
1-2 tsp ginger, finely chopped

This is my new favorite smoothie...only three ingredients and the ginger really gives it a nice zing! This recipe serves 2.

view from the front yard

Hamakua Mushroom Saute

Hamakua Mushroom Saute Recipe

2 Tbl Earth Balance vegan margarine

2 cups Hamakua mushrooms (these are local mushrooms and contain Alii, Shimeji and Kea Hon Shimeji varietals). Use your favorites. A mix of trumpets and chanterelles would be great.

3/4 tsp balsamic vinegar

2 cloves garlic, minced

1-2 sprigs fresh rosemary, stems removed

Add the Earth Balance to a skillet over medium heat. Add larger mushrooms and saute until they begin to brown. Add smaller mushrooms and saute for 1-2 minutes. Finally add rosemary, balsamic vinegar and garlic. Saute all for 1-2 minutes, then remove pan from burner. This simple mushroom saute can be served beside a green salad or atop a slice of lightly toasted sprouted multi-grain bread.

Grapefruit Pineapple Ginger Spritzer

Grapefruit Pineapple Ginger Spritzer Recipe

This is a great little drink for Happy Hour and can be made with or without alcohol.

1 cup grapefruit juice
1 cup pineapple juice
1/2 cup sparkling water
1 tsp ginger root, finely chopped
1 ounce vodka (optional)

Blend all ingredients together until the ginger is pretty well integrated. This particular recipe serves 1 large drink.

Papaya Pineapple Smoothie

Papaya Pineapple Smoothie Recipe

In a blender, blend the following ingredients:

1 ripe papaya, peeled and seeded
1/2 C pineapple juice
1/2 C rice milk
3-4 ice cubes

I am on a bit of a smoothie kick these days and I like recipes with few ingredients.
This particular recipe serves 1. It is a great little breakfast treat or afternoon refresher. I hope you will enjoy!

Berry Elixir

Antioxidant Packed Berry Elixir Recipe

In a blender, add the following ingredients and blend to your satisfaction:

1 C frozen organic blueberries
1 small frozen banana
1/2 C pomegranate juice
1/2 C rice milk
3/4 C water
1 packet Emergen-C supplement (acai berry flavor)
1 tsp spirulina
1 Tbl flaxseed, ground

Sip on this elixir throughout the day to keep energy levels balanced!

Rangpur Lime Hummus

2 C garbanzo beans
1/4 C tahini
1/4 C rangpur lime juice, freshly squeezed
1-2 Tbl extra-virgin olive oil
2-3 tsp cumin powder
1-4 tsp garlic, minced
sea salt, black pepper and curry powder to taste.

Puree garbanzo beans and garlic. Work in remaining ingredients.

Serve with toasted pita triangles, multi-grain crackers, tortilla chips or raw veggies. Enjoy!

Kona Rangpur Limes

The Rangpur lime originates from northern India and was reportedly introduced to Hawaii in the 1880's. Also known as the "Kona lime" or local lemon, their trees produce fruit from sea level to 3,000 feet. Botanists say it is a cross between a Mexican lime and a mandarin orange. These limes are very tart in flavor and can be substituted for lemons or limes in recipes. Nutritionally speaking, they are high in vitamin C, fiber and glucoraphanin, which is related to sulforaphane, and anti-cancer compound.

Peaceful Aftermath

Here you can see the tsunami's water line on the beachy picnic area overlooking the bay. Thankfully, nothing major, but fun to see nonetheless. One of our neigbors, reluctant to evacuate and eager to see what the wave had to offer gave us the lowdown on what came to pass. "It was like the sound of a freight train," he said, "as the wave made its way from the north end of Kealakekua Bay and chugged emphatically around to the south. I knew I'd be okay, but had planned my escape route just in case. I can run pretty fast, you know."

Eeyore survived Tsunami 2010

Here is Eeyore as we drove back to our cottage once the tsunami warning was lifted. Things were pretty quiet around the neighborhood. This little guy was the only one on the road.