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Friday, December 21, 2007

Whole-Meal Salads: The Perfect Warm-Weather Meal

Hearty salads made with whole grains, beans, vegetables and a variety of other ingredients should star on your menus, especially in the warm months. If you're not familiar with whole grains, visit the Nutrition section of my web site (see the link below); I explain all about how to cook them, where to find them, and why they are so important for healthful eating. Try these favorite recipes and then experiment with your own variations.

Summer Barley-Bean Salad

2 cups cooked barley

1 15-oz. can pink or kidney beans, drained

2 vine-ripened tomatoes, chopped

1 cucumber, chopped

2 stalks celery, chopped

1/4 cup chopped fresh basil leaves

1 T. Dijon mustard

1/2 cup fat-free Italian dressing

Combine all ingredients and chill.

4-6 servings

Tabbouleh

1 cup bulgur

Water to cover

1 onion, chopped

6 green onions, sliced

2 cups chopped Italian parsley

1/2 cup mint, chopped

1/4 cup lemon juice

2 tomatoes, chopped

1/4 cup no-fat mayonnaise

Lettuce

Place the bulgur in a bowl and cover with cold water; allow it to soak for 2-3 hours or until the bulghar is soft. Line a colander with cheesecloth or a dish towel and pour in the bulghar; squeeze out all the excess moisture. Return the bulghar to the bowl and mix in remaining ingredients except the mayonnaise. Chill for at least 2 hours. Stir in mayonnaise just before serving. Serve on lettuce leaves.

6-8 servings

Tex-Mex variation: Add 1 red bell pepper, chopped; 2 jalapeno peppers, seeded and minced; and 1/2 cup cilantro leaves, chopped.

Southwestern Bean Salad

2 cups cooked brown rice or barley

1 can black beans, drained and rinsed

2 cups frozen corn kernels

1 red bell pepper, chopped

1 small onion, chopped

1/4 cup vinegar or more to taste

1/4 cup chopped cilantro leaves

1 minced jalapeno pepper, or cayenne to taste

1 t. chili powder

Combine all ingredients. Tastes even better if you let it stand, refrigerated or at room temperature, for one hour before serving.

6-8 servings

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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at http://www.DrMirkin.com

Pilates Yoga And Ball Exercise

The Purpose of Yoga - Anger Management Secrets Of Pranayama

How come some Yogis seem so even tempered? How do yoga practitioners manage to establish control over fits of anger? Will any yoga technique help those who become physically violent? Let's look at some Yogic methods to empower you to take control of your feelings and anger.

Yogic breathing techniques (Pranayama) are highly underrated by the public at large. Among the many powers of Pranayama is the ability to release anger and tension from within your body and mind. yoga teachers guide their students in a number of Pranayama techniques.

Here is a sample of a Pranayama technique, which you can use for anger management. Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Do this four times, without making any noise, before you say a word.

You should learn to do this so quietly, a person standing next to you would not know. Eventually, you will be able to do this for a much longer time span, which is fine. The one to two ratio of inhale to exhale will expel your anger and rid your body of toxins.

This breathing pattern is sometimes called the 4-7-8 breath, but it can also be modified for people who can not breathe as deep. For example: You can modify this Pranayama to - inhale for two seconds, hold for four seconds, and exhale for four seconds.

This breathing sequence is a 2-4-4 breath. The one to two ratio of inhale to exhale has still been maintained, but the sequence has been modified for those who have a shallow breath. When possible, the breath can be lengthened as the lungs get used to harnessing the air flow.

Extended breath retention may have to be modified to meet your needs. In the case of dizziness, pregnancy, high blood pressure, and breathing disorders, you should consult with a physician before practicing breathing techniques.

Paul Jerard, E-RYT 500, has written many books on the subject of yoga. He is a co-owner and the Director of yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master yoga teacher since 1995. To receive a Free yoga e-book: "yoga in practice," and a Free yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Yoga Meditation Interstate

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