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CAFÉ DELMAR/ BEATLES CAFÉ
RISHIKESH

You Have the Power to Get Well
By MindBodyGreen

"You could stand here sick with ten illnesses today, and tomorrow have no evidence of any of them. Your body has the ability to replenish itself that fast. But most of you do not have the ability to change your thoughts that fast. So the amount of time that it takes between sickness and wellness is only the amount of time that it takes for me to figure out how to let it in—for me to figure out how to feel good, when I'm looking at something that makes me feel bad."

- Abraham Hicks

Holistic Remedies for the Common Cold
By Abby Phon
After getting phone calls from both my Mom and sister (who live in separate parts of the country!) asking what to do for their colds and then seeing a few friends on Facebook also mention they had colds, I figured it might be worth mentioning my top cold holistic remedies. If you are suffering from a cold, try some of these remedies out. They are easy to do, more affordable than buying medicine and have no negative side effects. A cold is really your body’s way of saying, “Yo! SLOW DOWN! I need a break!” So, slow down, take the day off and rest. You’ll body will thank you by recovering and rejuvenating itself and you’ll be back to your busy schedule in no time! p.s. – For all you spring time allergy sufferers, these tips would work great for you too! Feel better soon!

1. Apple Cider Vinegar (ACV) – Make an ACV tea to sip and/or gargle. Use 2 tablespoons ACV, 1-2 tablespoons honey (to taste), lemon juice (again, to taste) and a little hot water to dilute. It's potent but the stronger it is, the faster it will work (of course you can change the amounts of everything to your liking). Use it 3-4 times a day (less is ok too but the more you do it, the better the results).  2. Immune Support – Whole Foods has a few varieties (like Wellness Herbal Resistance Liquid from Source Naturals). Oil of Oregano is an excellent antimicrobial and antiviral treatment as well. Take 1-2 drops of medical/food organic grade, once a day (do NOT use if pregnant). Zinc lozenges can make the cold and sore throat shorter and less severe. Take any of these at the first sign of a cold.   3. Ginger – Ginger helps bring down inflammation, clear congestion and support the immune system.  Drink 2-3 cups of fresh ginger tea daily. Freshly grated ginger root (about 2 teaspoons) in a cup of hot water is best but Yogi Teas also makes a ginger tea. It’s great to soothe sore throats too! 4. Increase Vitamin C & D - Vitamin C has long been known to support the immune system and fight off colds. As with any supplement, check with your doctor first but about 500-2000 milligrams every 2 hours is recommended. Fruits and veggies high in Vitamin C are oranges, kiwis, bell peppers, guavas, strawberries, dark leafy greens, papaya, broccoli and Brussels sprouts. Additionally, having enough Vitamin D reduces your risk of catching a cold in the first place. Sunlight and fish are great sources of D. 5. Neti pot - Every morning and night, fill the net pot with a small amount of salt (about 1 teaspoon) in warm water to wash out sinuses. The salt kills bacteria and the warm water flushes out the nasal passages. Nasal irrigation can be an effective way to relieve sinus symptoms.  6. Eucalyptus Oil – This can be done as a quick steam in the shower (just shake a few drops at either end of the tub/stall) or if you have more time, a more intense steam treatment. Put 4-5 drops of eucalyptus oil in a glass bowl.  Add boiling water and lean over the bowl. Cover your head with a towel to trap the steam in and inhale deeply for 5-10 minutes. Repeat twice a day (those with liver disease/problems should not use eucalyptus oil). The steam will open up your nasal passages so you can breathe better. Your stuffy nose with be a thing of history! 7. Honey - Make sure it’s local and raw. Honey has antioxidants, antiviral and antibacterial properties, boosts the immune system and soothes sore throats and coughs. Add 1-2 tablespoons to your ACV tea, ginger tea or just a cup of warm boiled water. Add some lemon for the added benefit of Vitamin C.  (Don’t give honey to infants and young children). As healthy as honey is, make sure you don’t overdo it (see #8 below!). 8. Just say NO (to sugar!) - Sugar weakens your immune system! It may be tempting when you have a sore throat to have hard candies, sugar in your tea, pudding/jello, popsicles/ice cream but if it’s high in sugar … STEP AWAY! This will only make you sicker and prolong your cold. Opt for sugar free items or better yet, just stick to tea sans the sweetener and soups. 9. Eat Healthy and Light – The more energy your body uses to digest food, the less it has for the immune system. So eat healthy and light like soups, teas, fresh fruits and veggies (no sugar, no dairy, no gluten). Chicken soup (broth, veggies, warmth and all) boosts the immune system and reduces inflammation of the lungs (which causes congestion/coughs). So Mom was right after all! Chicken soup is Jewish penicillin! J 10. Rest – Get lots of rest (massage, anyone?) and sleep (do nothing, seriously!). Your body needs time and energy to fight off the germs and recover. You’ll find the duration of your colds are greatly reduced when you really stop and rest. Take the day off (no one likes to be around a sick person anyway and wouldn’t you feel bad for getting everyone in your office sick, too?). If you really keep pushing yourself, your cold will only last longer.

Ayurvedic Alternatives to Cold Medicine
By Nadya Andreeva
Late January and early February seems to be the time of the year when people start to get sick in bundles. Entire offices of sneezing folks, kids with runny noses, people coughing on the subway, and at least a few friends changing plans last minute because they are sick. Recent holiday overeating coupled with the lack of sunshine, and cold weather weaken our immune system and make us vulnerable to mean colds and dreadful flus. While the idea of spending a week in bed watching movies might sound tempting, being sick sucks!  According to Ayurvedic medicine, the common cold results largely from an imbalance of the Kapha and Vata doshas. Vata is responsible for immune system. and Kapha is responsible for the respiratory system and lungs. Build up of Kapha can lead to sneezing, cough, and runny nose. If you're suffering from a winter cold, here's a recovery immune-boosting program to try: Turmeric Ginger Lemonade (My Favorite!). For .5 liter thermos (approx 16 oz): * Juice of 1 whole lemon

* 2-3 inches of fresh ginger, ginger juice or 1 heaping tbsp powdered ginger * 1 tsp turmeric (can add up to 2 tsp if you like the taste of turmeric. It takes some getting used to) * 1 tsp cinnamon

* ½ tsp clove in powder
* 2 tbsp raw honey
* Pinch of cayenne
Steep everything in hot water and sip throughout the day. It will make your entire body warm! Turmeric ginger lemonade is a great cold prevention immune boosting winter drink on its own. It is cheap and effective! Your body will thank you for it! Pineapple Ginger Shots (2X a day):

* cup of pineapple
* 2 inches of fresh ginger
* Juice and drink. If no juicer blend, strain, and drink.

Turmeric Almond Milk before bed (from Mark’s Daily Apple): * 8 ounces (1 cup) almond milk
* 1/2 teaspoon turmeric
* 1/2-inch wide round slice of ginger root, peeled and finely chopped * Pinch of cinnamon
* Pinch of cardamom
* Dash of cayenne pepper
* 1/2 – 1 teaspoon honey or other sweetener
All Things Warm and Spicy:
* All my food gets a generous dose of powdered ginger, black pepper, turmeric, cinnamon, garlic, and chili peppers.  * I try to pamper my feet with a warm sesame oil massage before bedtime. * Don’t forget to cover your head and keep your feet warm! Notes: Ginger can reduce excess Kapha and stimulate circulation, making it the best medicine for colds and flus. Ginger, holy basil, cinnamon, licorice, black pepper and cloves help restore balance to Kapha, as well. Turmeric helps keeping the lungs clear of phlegm and activates the liver. Garlic helps to build up immune system. Warm temperatures are important to keep both Kapha and Vata balanced. Honey and cinnamon strengthen the immune system and protect the body from bacteria and viral attacks. 

What's even more important is what the program EXCLUDED - so stay away from! * Dairy - Most dairy, especially yogurt, cheese, and ice cream are considered mucous-forming in Ayurveda and will aggravate congestion symptoms if you have a cold. * Sugars - Excessive sugars create heaviness and increase mucous. * All things heavy and cold - When you have a cold desserts, bread, nightshades, meat, nuts, and bananas should be avoided. Hold off your cold drinks until you get better! Stay warm and healthy

Foods to Make You Happy (Hint: Omega-3s)
By Sherry Guastini
Do you ever feel depressed or disconnected from your daily life, as if you’re just going through the motions? Are your relationships suffering because you feel numb and joyless? Do you forget appointments or events and then wonder why? Do you have a child who seems to cry easily, feel sad a lot or just seems withdrawn?  If so, you are not alone. Depression rates in the U.S. “have roughly tripled over two decades,” according to several studies and reported in CBS News TV show “Sunday Morning,” which aired on March 18. That translates to 27 million Americans taking pharmaceuticals such as Wellbutrin, Celexa, Pristiq, Cymbalta, Lexapro, Paxil, Zoloft, Effexor and Prozac. Studies show that these antidepressants work for only 30 to 45% of people and many of these drugs come with serious side effects such as suicide, violence, psychosis, abnormal bleeding and brain tumors. There are many valid reasons why people could become depressed, such as the financial impact of the economy, the death of a loved one, foreclosure and abuse to name a few. However, turning to these mood-altering drugs doesn’t appear to offer a healthy solution. In fact, most of those drugs target Serotonin (the feel-good hormone) uptake while new studies show that depression is linked more closely to too much Cortisol (the stress hormone) in our system. In fact, studies show that there are many lifestyle adjustments that can be applied for free that help to lift our mood from “can’t get off the couch” to moving through our day with a smile of accomplishment. A few changes in your daily routine can make a big difference in your mental/emotional state. Try spending time in nature or with a pet, taking a long walk, moving your body in some form of exercise you enjoy, turning off depressing news reports, finding a spiritual path that speaks to you, mindfulness practices like yoga, tai chi, meditation, and engaging in supportive relationships.

By far, one of the most disturbing facts on depression rates is that pre-schoolers are the fastest-growing market for antidepressants claims a study published in “Psychiatric Services,” April 2004. What?! The preschool years have always been among the most innocent and joyful times of life! At least four percent of preschoolers, over a million, are clinically depressed. The rate of increase in depression among children is an astounding 23% and is currently escalating, claims a Harvard University study reported in “Harvard Mental Health Newsletter”, February 2002. Some might claim that doctors are simply getting better at diagnosing depression. I have a different opinion and it involves nutrition or the lack thereof. Our brains, especially our growing brains, need good fats to be healthy. No, wait a second – don’t run to the freezer for ice cream quite yet! While ice cream is fatty and does taste great it will only make you feel good for a little while…. What I’m talking about are Essential Fatty Acids (EFA’s). Of all of our body parts, it’s the brain that’s most in need of high-quality fats. In fact, the brain is made up of 60% fat, mostly an Omega-3 fat called DHA. Its job is to support cellular communication and when present in the right ratio, it produces happiness while increasing learning and memory skills. If our brains are deficient in Omega-3’s we can experience depression, anxiety and bi-polar disorder. Not surprisingly, Americans are deficient in Omega-3’s. Some reports indicating 95% of us lack enough Omega-3’s to support our brains!  One reason for this is our reliance on processed, nutrient-deficient foods. Ask any kid what his favorite foods are and you’ll probably get a long list of junk foods like Cheezits and Ring Dings! Not only are processed foods lacking in Omega-3’s, but are also high in Omega-6’s that unbalances the ratio of EFA’s and is the leading cause of inflammatory issues.  Once again looking to the past to solve a present day crisis provides a solution. In ages past, we had an understanding that food was medicine. When we return to the way our ancestors ate and include many natural whole foods into our diet, the dense nutrition begins to balance our brains and the rest of us as well! The lowest rates of depression are found in societies with the highest consumption of EFA rich foods. 

1. Fish. 
One of the biggest sources of Omega-3’s is from fish, particularly salmon, sardines and halibut. Wild-caught fish are far healthier than farm-raised. Some people are vegan or don’t like the taste of fish and choose to supplement with fish or krill oils. Choosing a highly purified version of fish oil is wise, as many fish are contaminated with PCP’s and mercury, resulting in a very expensive toxic sludge. 2. Walnuts. 

Walnuts are also a good source of Omega-3’s, but be sure to buy them raw for the biggest impact.  3. Soy.  
Soy is also high in Omega-3’s. However, soy is among the most genetically modified (GM) foods on the market. GM foods contain proteins not found in nature and for many they lead to digestive issues as these strange proteins are not easily broken down. The UK experienced a 50% rise in pediatric allergies the year that GM foods were introduced in their markets. Coincidence? I think not. 4. Flax.

Flax seeds are also a great source of Omega-3’s. To access all the nutrition they hold you must be sure to grind them up. Refrigerating Flax is a must because the oil quickly becomes rancid. 5. Chia.

Lastly, chia seeds, nature’s forgotten superfood, are so chock full of Omega-3’s they are sure to put a smile on your face! As a nutrition coach, I feel chia is the superior choice for Omega-3’s. They contain 30% EFA’s and the most antioxidants of any food researched, including blueberries. Not only does that mean the oil stays very stable without the seeds needing refrigeration, but it also imparts anti-aging support to your brain and the rest of your body as well. Because the seeds have an extremely thin outer shell (unlike flax) they needn’t be ground, they are completely bio-available. Another wonderful aspect of chia seeds is that bugs don’t like the plant. This means you needn’t worry about herbicides, pesticides, mercury, PCP’s, rancidity or genetic modification. 

How’s that for a superfood? Eat some and get happy – superhappy! Oatmeal Is the Superman of Food
By Chris Webb

Pity the oat (Avena sativa): Superman in Clark Kent's garb, a nutritional powerhouse transformed in our culture of convenience into a non-nourishing flake used as a conduit for sugar and artificial preservatives. In this age of health problems linked to diet, the unassuming oat can be our best friend. And oatmeal is the easiest way to go.  To pack a nutritional punch, we want to make oats that are closest to their form in nature. The sight test works: Can I tell this is an oat? When this seed is stripped of its parts via rolling or pulverizing, nutrients disappear. Minimally processed oats, which leave them mostly intact, contain natural micronutrients, such as selenium, manganese, and magnesium, which are beneficial for achieving optimal wellness.   The minimally processed oat is a slow digesting carbohydrate, because of its soluble fiber content. Inside our stomachs, water mixes with this fiber to create a gel-like substance that delays the time food goes from the stomach to the small intestine. This increases satiety and tamps down the urge to eat more. Since the small intestine is an absorptive organ, the delay also prevents a sharp spike in blood sugar and keeps the pancreas from going into overdrive. Sugars and simple carbohydrates – the kind found in many processed cereals and breads – break up and pass through the digestive tract quickly, causing blood sugar spikes. In the short term, this creates energy crashes and overeating. Long-term consequences can include the host of Western dietary ailments, including diabetes and obesity. 

When I work with clients or give talks, I emphasize food as our most important medicine. In our speeded up culture, if we were to choose only one area in which we should embrace slowness, I suggest returning to the kitchen for mealtimes. I make sure to mention that the added minutes at the stove will seem like nothing compared to time spent in the doctor’s waiting room! To start incrementally, I begin with breakfast. In days of yore – before late night snacking became big business – breakfast was our most important meal. For creating a peaceful start to the day for our digestive system, it still is.  Cooking oats takes some preparation. To deactivate oats’ phytates, which can block the absorption of the important micronutrients, soak them overnight in water or a fermentable medium like yogurt or vinegar. In addition to complex carbohydrates, a complete breakfast will include healthy proteins and fats. Oats provide some protein, but a handful of walnuts added post-cooking will turn this into a well-rounded dish.   Between the few moments to prepare the overnight soak and morning cooking time, about a half hour will be spent making the recipe below. For multi-taskers, this is enough time to iron an outfit, get the dog in the backyard, send e-mail, or read a few articles on MindBodyGreen. 

Oatmeal in Balance
* 1 cup whole grain steel cut oats
* 3 cups water
* 1-2 cups berries
* Handful of walnuts per bowl
* Powdered cinnamon 
Soak oats in water overnight. In the morning, bring water to a boil, then reduce heat to low for 10-20 minutes. Stir consistently for consistency. Stir in cinnamon while cooking.  Remove from pot. Pour into bowls with fruit and nuts. Makes four servings. 

Live as If You Have 6 Months Left to Live
By Jennifer Pastiloff

A couple weeks ago I was listening to my teacher, Wayne Dyer, in the car as usual. (It's either him or hip-hop. Go figure.) I was stuck in traffic, headed to Equinox to teach some yoga.  
He said we should live our lives as if we have six months left to live.  
Whoa! I immediately felt better in my gridlock. Hey traffic, you don't bother me anymore; screw you!  
I am not trying to be Debbie Downer here or Mrs. Morbid. It's not a death sentence I am suggesting. It's your life sentence, your dharma. Wake up!  
Dr. Dyer said that six months is a good time frame to work with, because at the end of life many have said that the whole thing feels like it was six months… or the blink of an eye.  
How would you live? What would you do? Who would you be?
 

Here are some suggestions for living your life as if you only had six months left:  
1) Stop caring so much what other people think. You know what Eleanor Roosevelt says: “You wouldn't worry what others think about you when you realize how seldom they actually do.”  

2) Be Fearless.
 
3) Finish the book you're writing, or the project, or the whatever it is. At least start it! Start it! Go. Now!  
4) Tell everyone you love how much you love them. Every day. A hundred times a day maybe. Kiss more.  
5)  Never feel guilt again.
 
6) Stop beating yourself up. There's no time for it. The clock is ticking.  
Say this out loud...

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purpos push put puzzl qualiti quant queen quest question quick quickest quiet quinoa quit quo quot radiat radic rage ragout rais ralph rancid random rang rape ratatouill rate rather ratio raw re react reaction read reader readi real realiti realiz realli rear rearrang reason reawaken rebellion recent recept recip recogn recommend recov recoveri red reduc reduct refer refin reflect reform refram refriger regard regenc region regret regul regular rejoic rejuven relat relationship relax releas relianc relief reliev religi religion relish rem remain remedi rememb remov renew reno repeat replenish repli report request requir research resist resolut resort respect respiratori respond respons rest restaur restor restraint result retail return reveal rever reviv revolut rhythm rice rich richard rid right ring rise rishikesh risk riski ritual roast robbi robert rock roger role roll romanc rooftop room roosevelt root rose rose-color rosemari ross rotat rough round routin roxi rule run runni rush rust rut sacral sad safe safeti said sail sake salad salmon salsa salt samastah san sanctuari sandal sandwich sanit sapientium sarah sardin satieti satisfact satisfi sativa saturn satya sauc saunder saw say scar scare scari scenario scene schedul school schooler scientif scratch scream screw sea season seat second secret secretari section secur see seed seek seem seizur seldom selenium self self-awar self-disciplin self-esteem self-express self-limit selfish sell send sens sentenc separ seri serious serotonin serv servant servic sesam set sever sex sexi sexual sexually-rel sh shake shame shape share sharon sharp sheer shell shelter sherman sherri shield shine ship shirt shoe shoein shondel shoot shop short shorter shot shouldn shout show shower shown shut shut-ey si sibl sick sicker side sideburn sight sign signific silenc silent silli similar simpl simpli sinc sincer sing singer singl sinus sip sister sit site sitko situat six six-day size skill skin skinni skirt sky slack slaughter 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suggest suicid suit sukhino summer sun sunday sung sunlight sunris sunshin super superfood superhappi superior superman supplement suppli support suppress sure surf surpris surround surya sutra swallow sweet sweeten sweetheart swim swoon symbol symptom system tabl tablespoon tai take taken tale talk tamp tape taper target tasker tast tasti taught tbsp tea teach teacher tear teas teaspoon techniqu techno teeni teeth telecommun telegraph televis tell temperatur temporari tempt ten tendenc tennesse tension terenc term terribl terrifi test thank thanksgiv theatr then-presid therapist therefor thereof thermo thick thin thing think third thirti thirtieth though thought thousand three three-day thrive throat throughout throw thwart thyroid tick tidi tie tie-dy tight tighten til till time timid timothi tip tire today tofu togeth tomato tommi tomorrow tone tonight took tool top tortur toss total touch tough tour tout toward towel town toxic toxin tract tradit traffic train tranc transform translat transplant transport trap trauma travel treat treatment tree trend tri trick trip tripl trouser truck true truli trust truth tryptophan tsp tub/stall tull tumor tune turkey turmer turmoil turn tv twenti twice twiggi twist two two-day tyler type typic u.s ugli uk ultim unadulter unassum unbal uncomfort uncondit uncreat under-act understand undoubt unexpect unfold unfortun unfulfil unglu unhappi unhealthi unimagin uninspir uniqu unit univers unkind unless unlik unnecessari unnecessarili unnerv unoffici unpleas unwant upbeat upbring uplift upon upset upstat uptak urg urin urinari us usa use usual uv vacat vagina vain valid vari varieti vast vata ve veal vega vegan vegan-friend veget vegetarian veggi vehicl velvet veneta vent ventur verg versatil version via vicious victim video view vinegar vinyl violenc viral virtual vision visit visual vitamin voic volatil volunt vow vulner waist wait wake walk wall walli wallkil walnut waltz wand wander want war warden warm warmth warp warrant warrior wash washington wasn wasserman wast watch water water-absorb watermelon wave way wayn weak weaken wean wear weather webb websit week weekend weeni weight welcom well well-b well-liv well-round wellb wellbutrin went weren west western wet whack whatev whereupon wherev whether whine white whoa whole whop whose wide wife wight wild wild-caught wilson wine winter wire wise wish withdrawn within without woke women won wonder wonderland wood woodstock word wore work workout world world-view worldwid worri wors worth worthi worthwhil would wouldn wrink wrinkl write writer wrong wrote ya yama yeah year yellow yep yes yesterday yet yo yoga yogi yogic yogini yogurt yoko yore york young younger youth yummi zealand zeidan zeiden zen zeppelin zest zinc ziti zoloft zumba