Stop Procrastinating

Ginger

Ginger, that wonderful spicy herb that packs a warming heat, brings to mind delicious gingerbread cakes and iced gingerbread men. Powdered ginger has been a staple in my cooking for years, but it is only recently that fresh ginger root has found its way into my family's kitchen.

Ginger is the rhizome of the Zingiber officinale, a member of a plant family shared by tumeric and  cardamom. Fresh ginger is wonderful for making medicinal tea. And I love candied ginger as a garnish on my gingerbread cakes. 

An anti-inflammatory and antioxidant, ginger helps improve the immune system, relieves nausea (including motion sickness), sore throats, joint and muscle pain, headaches and migraines, throat and nose congestion, soothes nerves and stress, helps digestion, improves food absorption and blood flow.

With winter looming, ginger (especially as ginger tea) in colds and coughs, prevents chills, fever and excessive sweating.

Strengthen Your Bones

Building and maintaining strong bones is essential for  happy and healthy golden years. And the good news is that is never too late. Here are some things you can do to strengthen and maintain your bone health:

1.  Increase your Calcium. Calcium is essential to building and maintaining strong bones.When you do not consume enough calcium, your body takes it from its stored supply, causing your bones to become porous and weak. Good food sources for calcium: milk, cheese, dark leafy greens, sardines, tofu, nuts, white beans, oats and blackstrap molasses. 

2. Increase your Vitamin D.  In order for the calcium in these foods to be absorbed, your body also needs lots of Vitamin D. Fortunately, one of the best ways to get Vitamin D is from the sunlight. Unfortunately, sunscreen and advanced age limit our ability to synthesize this vitamin from the sun. So, once again, food sources can be a good source: sardines, salmon, eggs, cheese, tuna to name a few.

3. Ensure you eat foods with Vitamin K. Vitamin K also seems to play a role in strengthening bones, and can be found in leafy greens, spinach, broccoli, bok choy and Chinese cabbage. 

4. Avoid caffeine. Four cups of coffee or more per day may increase risk of bone fractures.

5. Exercise. Especially weight-bearing and muscle-strengthening exercises. Running, jumping rope, walking, hiking, climbing stairs, dance, pilates, yoga, weight training, resistance bands, cycling and swimming are some good exercises for strengthening your bones. 

The Mayo Clinic has a very useful article that spells out the daily vitamin and exercise requirements for maintaining good bone health. 

Stand on Your Head

How many years has it been since I last stood on my head? Probably too many to count.  Could I do it even if I wanted to? And was there any reason why I should?  Turns out the answer to both these questions is, yes.

If everything I've read on the subject is true, then there are a lot of benefits:

1.  Increases circulation and energy levels. With more blood flowing to the brain, carrying more oxygen and nutrients, improving its performance and your energy levels. Improves mental alertness and clarity of thoughts. May even encourage hair growth.
2. Improves internal health. Stimulates your endocrine system, including your pituitary, pineal, thyroid and parathyroid glands.
3. Improves sleep. Oxygenated blood releases tension and calms nerve receptors that send messages to your brain.
4. Strengthens your neck, spine, arms and shoulders. Helps headaches.
5. Tones your abdomen and legs.
6. Calms, soothes and centres the mind and spirit.
7. Helps align the spine, improves posture, facilitates good breathing and reduces muscular stress.
8. Changes your perspective, both literally and metaphorically.
9. Discourages wrinkles. Turn the negative effects of earth's gravity (14.7 pounds per square inch) upside down. Will definitely monitor this one to see if it is true!  

You might want to give standing on your head a try, although I did read that if you have any of the following conditions, then you should give it a miss: high blood pressure, detached retina, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems. 

Strengthen Your Core

We have all read the warnings about why fat storage that results in an apple-shaped middle is dangerous, and it is high time that I buckled down and did some serious core strengthening and whittling.  In reading up on the subject, I have learned that it is not just about ab crunches and sit-ups.  Abdominal muscles are just part of the equation. The "core" is also the numerous muscles that serve to stabilize the spine and pelvis and shoulder girdle. These muscles help control your movements, transfer energy, and shift your body weight. And as I know from previous back pain issues, they protect your back.

In order to be effective, core exercises need to target all these muscle groups. For a list of the various muscles and their locations, along with a set of exercises, check out what exercise physiologist and fitness consultant, Elizabeth Quinn, has provided online.

Eat Your Antioxidants

Well, here is good news. The Mayo Clinic reports that antioxidants from food sources are the best choice for antioxidants. "Many researchers theorize that antioxidants in food form chemical networks that then interact in our own cellular and genetic intricacies." While foods contain thousands of types of antioxidants, supplements may contain a singe type of antioxidant or only several. Antioxidants neutralize free radicals, which in excess, can damage healthy cells through a process called oxidation.

Always one to prefer to do things naturally, I am pleased that including antioxidant foods in my diet is the way to go. Here's a partial list of antioxidant-rich foods:

Berries (blueberries, blackberries, raspberries, strawberries, cranberries)
Beans (small red, kidney, pinto, black beans)
Fruits (apples, avocados, cherries, pears, plums, pineapple)
Vegetables (artichoke, spinach, red cabbage, potatoes, sweet potato, broccoli)
Nuts (walnuts, pistachios, pecans, hazelnuts, almonds)
Grains (especially oats)
Herbs (ground coves, cinnamon, ginger, oregano, tumeric)
Dark chocolate

For more information, have a look at the Mayo Clinic's Web page.

Nutmeg

Nutmeg has long been one of my favourite spices. Having grown up with British cooking,I have consumed my share of homemade creamy rice puddings with that delicious nutmeg flavoured golden skin across the top. I think that the scent of freshly ground nutmeg is one of the most delectable aromas in the world.

What a delight to find that nutmeg has lots of medicinal properties. It is an antibacterial and anti-oxidant. It can help sooth your stomach and regulate gastro-intestinal tract function. It can promote sleep by mimicking the effect of Serotonin and helps muscle spasms, indigestion, joint and muscle pain, arthritis, improves concentration, and increases circulation. It can also relieve anxiety, depression, fatigue and stress.

Nutmeg is a good source of minerals: copper, potassium, calcium, manganese, iron, zinc and magnesium. It also contains Vitamins A, C and B-complex vitamins.  While a little nutmeg is a great thing, it is important not to use more than half a teaspoon in one sitting since nutmeg contains myristicine, and large doses can cause hallucinations, convulsions, palpitations, body pain, vomiting and nausea.