just a smile

Just a Smile

It costs nothing – but creates much.It enriches those who receive it, without impoverishing those who give it.It happens in a flash, and the memory sometimes lasts forever.It creates happiness in the home, fosters goodwill in business and is the countersign of a friend.It is rest to the weary, delight to the discouraged, sunshine to the sad, and the best antidote for trouble.It cannot be bought, begged, borrowed or stolen; for it is something that is of no earthly use to anyone until it is given away.And if in the hurried rush of business you meet someone who is too weary to give you a smile… leave one of yours.For no one needs a smile quite as much as he who has none left to give. Author Unknown

HOW TO SURVIVE A HEART ATTACK WHEN ALONE

>>>>>*>>>>>>> Since many people are alone when they suffer a heart>>>>>>>>>>attack, without help,the person whose heart is beating>>>>>>>>>>improperly and who begins to feel faint, has only>>>>>>>>>>about 10 seconds left before losing consciousness.>>>>>>>>>>>>>>>>>>>>However,these victims can help themselves by coughing>>>>>>>>>>repeatedly and very vigorously. A deep breath should>>>>>>>>>>be taken before each cough, and the cough must be deep>>>>>>>>>>and prolonged, as when producing sputum from deep>>>>>>>>>>inside the chest.>>>>>>>>>>>>>>>>>>>>A breath and a cough must be repeated about every two>>>>>>>>>>seconds without let-up until help arrives, or until>>>>>>>>>>the heart is felt to be beating normally again.>>>>>>>>>>>>>>>>>>>>Deep breaths get oxygen into the lungs and coughing>>>>>>>>>>movements squeeze the heart and keep the blood>>>>>>>>>>circulating. The squeezing pressure on the heart also>>>>>>>>>>helps it regain normal rhythm. In this way, heart>>>>>>>>>>attack victims can get to a hospital. Tell as many>>>>>>>>>>other people as possible about this. It could save>>>>>>>>>>their lives!!>>>>>>>>>>>>>>>>>>>>A cardiologist says If everyone who gets this mail>>>>>>>>>>sends it to 10 people, you can bet that we'll save at>>>>>>>>>>least one life.

HEALING THROUGH UNITY

***********************QUOTES OF THE MONTH****"
Intone, O My servant, the verses of God that have been received bythee, asintoned by them who have drawn nigh unto Him, that the sweetness of themelody may kindle thine own soul..." (Baha'u'llah, "Baha'i Prayers," p. 3)"...although sound is but the vibrations of the air which affect thetympanum of the ear, and vibrations of the air are but an accident amongtheaccidents which depend upon the air, consider how much marvelous notesor acharming song influence the spirits! A wonderful song giveth wings tothespirit and filleth the heart with exaltation...." ('Abdu'l-Baha, "Compilation on Music," in Vol. II of "TheCompilationof Compilations," p. 75)


Music is considered a higher brain function, meaning that appreciatingandmaking music stimulate parts of the brain thought to have developed muchlater in evolution. The front part of the brain (frontal cortex) iswhereworking memories are stored and also plays a role in rhythm and melodyperception.Pain is considered a lower brain function because it is processed in themore primitive sections of brain anatomy, so I was surprised to learnthatchronic pain and music appreciation are both associated with widelyspreadhyperactivity in the prefrontal lobes of the brain.In the 1940s and 1950s, some psychiatrists began treating intractablechronic pain by surgically disconnecting their patient's frontal lobesfromthe rest of the brain by a process called a leucotomy. Antonio EgasMonizwon a Nobel prize in 1949 for inventing this operation.What is truly odd about the results is that while the patients selfreportedand were considered recovered, their pain didn't actually go away. Whathappened was that they no longer cared about hurting!Researchers and physicians concluded that while sensing pain was a lowerorder brain function, probably necessary for survival, suffering wasdefinitely a higher brain process."Pain is inevitable, but suffering is optional?"What if we could give ourselves a daily, non-surgical leucotomy --withoutthe nasty side effects -- to deal with our own suffering?Isn't this a central theme of religion -- that true detachment does notprevent or negate pain, but rather, mitigates our suffering from theslingsand arrows of outrageous fortune?Prayer and meditation have been used for centuries, and recent researchhasproven that they affect brain function and lower stress. It turns outthatmusic and rhythmic movement assist greatly in being able to focus bothprayer and meditation.Take two songs and call me in the morning?

Nurture the Spirit for Better Health

NUTURE

THE SPIRIT

FOR

BETTER HEALTH
************************************************
"... those will prosper who purify themselves." (Islam, Al-A'la 87:14)

"One ought every day at least, to hear a little song, read a good poem, see a fine picture, and if it were possible, to speak a few reasonable words." (Johann Wolfgang von Goethe)

"When we practice a pace of grace -- by purifying our bodies, our thoughts, and our language, resting and playing daily, and seeing every day as a good day -- we may find that a state of grace is not necessarily a singular, dramatic event. It is a regular attitude of receptivity -- and openness to grace." (Linda Kavelin Popov, "A Pace of Grace," p.201)

"It is a mistake," she continues, "to abdicate our spirituality to our religion...It is all too easy to slip comfortably into form without spirit.... What is fundamentally missing [then] is intimacy -- first intimacy with ourselves, with love, respect, and gentle attention. In practicing this practice of presence to ourselves, we are inevitably led to a deeper sense of reverence, and an experience of a greater Presence. Our consciousness shifts from being a tourist to our own lives to being a pilgrim. (ibid p. 203)

It is important to spiritual health to create a sacred time and space in every day: "Regimen is superior to medicine." according to Voltaire. (The Quotations Page: http://www.quotationspage.com/quotes/Voltaire) In this case, regimen means a disciplined life -- in modern terms, preventive medicine.

Popov suggests what she calls the RPMs of spiritual fitness: Reading, Prayer, Meditation, service:
- Read something inspiring and reflect on what it means in your life.
- Pray in a way that is personally genuine and meaningful.
- Meditate according to personal style -- walking, breathing, seeking guidance, reflecting on the meaning of scripture, or simply being still.
- Serve. Focus on your day as an opportunity to be of service in some way.
("A Pace of Grace," p. 211)

Baha'u'llah, Prophet-Founder of the Baha'i Faith, laid out essential requisites for spiritual growth, and these themes weave throughout the body of His Teachings. To summarize them:

1. Daily recital of an Obligatory Prayer with pure-hearted devotion. 2. Reading from the Sacred Scriptures each morning and evening, with reverence, attention and thought. 3. Prayerful meditation on these teachings, to understand them more deeply, fulfill them more faithfully, and convey them more accurately to other. 4. Teaching the Cause of God. 5. Selfless service in the work of the Cause and in one's trade or profession.
(Universal House of Justice, quoted in "Spiritual Being: A User's Guide," Happy Dobbs)

On the healing power of prayer, Larry Dossey, M.D., in the introduction to his book, "Healing Words: The Power of Prayer and the Practice of Medicine," Harper, 1993, says:

"I am not an authority on prayer, nor do I pretend to be. If there is any justification for the physician addressing this subject, it is that both religious professionals and scientists currently appear to be poorly informed about the empirical evidence surrounding prayer. I am convinced that ignoring this body of knowledge leaves too much unsaid, particularly since so much of the evidence is positive. Neglecting this information results in an incomplete theology and a misshapen medicine, and it is bad science as well." Dossey is one of the best known authorities on medical application of prayer.

In the Baha'i Faith, one is enjoined to intone the Words of God, certain prayers and exhortations. When asked why it would be necessary for a person to pray aloud, since presumably, God already knows what is in one's heart, 'Abdu'l-Baha, the Son of Prophet-founder, said this:

"One reason for this is that if the heart alone is speaking, the mind can be more easily disturbed. But repeating the words so that the tongue and heart act together enables the mind to become concentrated. Then the whole man is surrounded by the spiritual of prayer and the act is more perfect." ("Star of the West," Vol. 8, No. 4, p. 46)

How to fit spiritual nourishment into a day already crowded with tasks, responsibilities and activities becomes a problem when the process seems to be time consuming. Exercise and feeding the body do not require huge chunks of time -- in fact there is a growing body of research suggesting that shorter periods space regularly through the day produce better health -- and so it can be with attention to one's spirit.

Even the great religious Leaders do not enjoin upon the majority of their followers huge amounts of time to be devoted to "spiritual" pursuits. "One hour's reflection is preferable to seventy years of pious worship." (Muhammad, quoted by Baha'u'llah, in "Kitab-i-Iqan, The Book of Certitude," p. 238)

Meditation does require a few things, however. There must be time for it in daily routine; one must be silent; and commune with one's own spirit. It is not a group activity, nor can it be accomplished easily amid life's busy distractions. It's form does not have to be rigid, does not have to be accompanied by physical movements or rituals -- but can be enhanced for some people by adding those.

"Many of us are used to being at the beck and call of the world; this is one time you are not," says psychologist Joan Borysenko. "*You must make time for yourself.* If you fail to make time for yourself, always putting other things first, you will never by happy, nor will you make others happy." ("Minding the Body, Mending the Mind," p. 43)

"...meditation need not be confined to ten- or twenty-minute periods. It can be practiced for a minute or a few minutes anytime throughout the day. Furthermore, any activity can be engaged in as if it were meditation. **The final goal of meditation is to be constantly conscious of experience so that relaxation and peace of mind become the norm rather than the exception."** (ibid, p. 47)

**************************************************
FACTORS INVOLVED IN SPIRITUAL HEALTH
**************************************************
by Ron Kurtus

You are spiritually healthy in your normal state of being. That means you are naturally good, compassionate and peaceful. To sustain your spiritual health, you must provide your spirit with nutrients and exercise. You must also be in a environment that is spiritually positive. You can become spiritually unhealthy when you are infected with evil thoughts and feelings. Thus, a major part of spiritual health concerns resisting those attacks and healing its damage.

Maintaining spiritual health: You are naturally a good, compassionate, spiritual person. Christianity, Judaism and Islam [and the Baha'i Faith -- ed] state that man was created in God's (or Allah's) image. Other religions have similar beliefs. But that spiritual health must be maintained.

Nutrition: Ingesting spiritual nutrition can help you maintain your health. This can include hearing positive and loving messages from others. Some go to a house of worship for those messages. But also taking in the wonders and beauty of this world can be spiritual nutrition. Appreciating the beauty of Nature can feed your health. Even the ugliest insect is a wonder to observe and appreciate.

Peaceful meditation is another form of taking in spiritual nutrition. It is not asking your God for something you want, but rather going into solitude to reflect and be thankful for everything you have received.

Exercise: Just as exercise is essential for a healthy body, so too is spiritual exercise needed to maintain your spiritual health. This exercise consists of using your spirit. It is getting in touch with your spirit and using it to guide you to perform good deeds, to show love and compassion to others, to be understanding, and to seek peace. You are naturally a good person, so your must exercise that capability.

Environment: The environment in which you live is very important in maintaining good spiritual health. The reason is because it is the primary source of evil that can infect your spirit. You must be careful to avoid negative and spiritually toxic environments and seek out the positive and the loving.

Threats to spiritual health: Your spirit is constantly under attack from evil forces, both internally and externally. Your spirit or soul has defenses against these attacks, but sometimes they can be overwhelming.

Many seemingly good people have suddenly done something bad or even evil. Afterwards they wonder what ever possessed them to do such a bad or stupid thing. It seems like some internal force has polluted their good spirit, making it unhealthy. Explanations range from the evil angel Satan to the weakness of the flesh. Whatever the source, there are these other forces that can make your spirit unhealthy.

Spiritual healing: Just as a major effort in physical and mental health concerns healing from disease or injury, so too is it a concern in spiritual health. By realizing you are spiritually unhealthy, you can take steps to get back on the right track.

The common methods to heal your spirit is to be sorry for your acts. Praying and meditation can help the healing process. Being thankful for what you have can also help the healing process. Doing good deeds and trying to make amends for your acts will also help to heal the spirit.

People who are able to cleanse and renew their spirits are often happier than they were when they were simply spiritually healthy by their own nature.

In conclusion: You are normally spiritually healthy and are naturally good, compassionate and peaceful. To sustain your spiritual health, you must provide your spirit with nutrients, exercise and a positive environment. You can become spiritually unhealthy when you are infected with evil thoughts and feelings. Thus, a major part of spiritual health concerns resisting those attacks and healing its damage.

(visit his website
http://www.school-for-champions.com/life/spiritual.htm)

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MEDITATION: MANY PATHS TO THE PRESENT MOMENT
***************************************************************
Sarah Ban Breathnach

"Meditation is simply about being yourself and knowing about who that is. It is about coming to realize that you are on a path whether you like it or not, namely the path that is your life." Jon Kabat-Zinn

If you do not already practice mediation, when you hear the word you probably conjure up the unpleasant image of sitting uncomfortably in a lotus position, back aching, mind racing ahead to all the things you need to be doing, and hyperventilating because now you are concentrating on whether you are breathing or not.

This image is unappealing and incorrect. But it goes a long way toward explaining why many people do not meditate. However, there are compelling physiological, psychological, and spiritual reasons why we should engage in regular meditation. It is the mortar that holds mind, body, and Spirit together.

There are many ways of meditating. Dr. Joan Borysenko, the gifted and inspired psychologist, scientist, and spiritual teacher, explains that meditation is intentional concentration on one thing, which can be either secular or spiritual. "Perhaps you have become so absorbed in gardening, reading or even balancing your checkbook that your breathing slowed and you became as single pointed as a panther stalking her dinner! In this state creativity flowers, intuition leads to a deeper wisdom, the natural healing system of the body is engaged, our best physical and mental potential manifests itself and we feel psychologically satisfied," she writes. Spiritual meditation, on the other hand, "Will help you become aware of the presence of the divine in nature, in yourself and in other people. The love and joy that are inherent in Spirit -- that are the very essence of Spirit -- will begin to permeate your life."

I have many different ways of meditating, depending on my inner needs: the golden mirror meditation, writing my daily dialogue pages, gazing into the flame of a candle, concentrating on sacred words in a centering prayer, focusing on a poetic phrase to find deeper personal meaning, or setting out on a walking meditation. There are many paths to the present moment. Joan Borysenko"s "All-time favorite meditation is a small, most piece of chocolate cake eaten with exquisite attention and tremendous gratitude. Any time we are fully present in the moment we are meditating."

(from "Simple Abundance: A Daybook of Comfort and Joy," March 3, a book which is designed to be a starting point for daily meditations)

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TAKE A SPIRIT WALK
*******************************
Linda Kavelin Popov

This is an activity I developed for Virtues workshops inspired by the reverence of First Nations people. People of many backgrounds, from corporate executive to teens, have found this meaningful.

1. Spend ten minutes walking outside slowly and contemplatively, with a spirit of openness. (It is best to do this in a place of natural beauty, but I have also done this is cities.)

2. Allow your attention to be drawn by something. It could be a leaf, the sky, a bridge, a gate, a flower. Contemplate it with gentle concentration. Ask the question: "What is your message for me? What is your gift to me?"

3. Journal the dialogue with your object of contemplation for ten minutes, giving it voice and answering the question. If there is a particular issue on your mind, let the message be about that.

4. If you are doing this in a group or have a friend to companion with, share the message with them.

5. Discern what action you can take in response to this message and the virtues you need to do so.



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The 29 Healthiest Foods on the Planet

The 29 Healthiest Foods on the Planet
The following is a "healthy food hot list" consisting of the 29 foods that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.
FRUITS
01. Apricots

The Power: Beta-carotene, which helps prevent free-radical\ndamage and protect the eyes. The body also turns beta-carotene into vitamin A,\nwhich may help ward off some cancers, especially of the skin. One apricot has\n17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer\nfresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados

The Power: Oleic acid, an unsaturated fat that helps lower overall\ncholesterol and raise levels of HDL, plus a good dose of fiber. One slice has\n81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of\nmayonnaise to dress up your next burger. \

n03. Raspberries

\nThe Power: Ellagic acid, which helps stall cancer-cell growth. These\nberries are also packed with vitamin C and are high in fiber, which helps\nprevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram\nof fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high\nfiber food) with fresh berries. \

n04. Mango
\The Power: A medium mango packs 57mg of vitamin C, almost\nyour whole-recommended daily dose. This antioxidant helps prevent arthritis and\nboosts wound healing and your immune system. Mangoes also boast more than 8,000\nIU of vitamin A (as beta-carotene). One mango has 135 calories, 1 gram of fat\nand 4 grams of fiber. Cut on up and serve it over leafy greens. Bonus: Your\nsalad will taste like dessert! ",1]


n05. Cantaloupe \
The Power: Vitamin C (117mg in half a melon, almost twice the\nrecommended daily dose) and beta-carotene - both powerful antioxidants that\nhelp protect cells from free-radical damage. Plus, half a melon has 853mg of\npotassium - almost twice as much as a banana, which helps lower blood pressure.\nHalf a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into\ncubes and freeze, then blend into an icy smoothie. \

n\n06. Cranberry
(Juice) \nThe Power: Helps fight bladder infections by preventing harmful\nbacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy\n100 percent juice concentrate and use it to spice up your daily H20 without\nadding sugar.

\n\n07. Tomato \
nThe Power: Lycopene, one of the strongest carotenoids, acts\nas an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0\nFATt and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene\nis best absorbed when eaten with a little fat.

\n\n08. Raisins
The Power: These little gems are a great source of iron,\nwhich helps the blood transport oxygen and which many women are short on. A\nhalf-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your\nmorning oatmeal or bran cereal - women, consider this especially during your\nperiod. ",1]

n09. Figs
The Power: A good source of potassium and fiber, figs also\ncontain vitamin B6, which is responsible for producing mood-boosting serotonin,\nlowering cholesterol and preventing water retention. The Pill depletes B6, so\nif you use this method of birth control, make sure to get extra B6 in your\ndiet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers\n- fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per\ncookie). Fresh figs are delicious simmered alongside a pork tenderloin and the\ndried variety make a great portable gym snack.

\n10. Lemons/Limes
\nThe Power: Limonene, furocoumarins and vitamin C, all of\nwhich help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few\nof each and squeeze over salads, fish, beans and vegetables for fat free\nflavor. \n\n\n\nVEGETABLES
\n\n11. Onions
\nThe Power: Quercetin is one of the most powerful flavonoids\n(natural plant antioxidants). Studies show it helps protect against cancer. A\ncup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the\nmaximum phyto-nutrient boost, or if you hate to cry, roast them with a little\nolive oil and serve with rice or other vegetables. ",1]

\n\n12. Artichokes \
nThe Power: These odd-looking vegetables contain silymarin, an\nantioxidant that helps prevent skin cancer, plus fiber to help control\ncholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber.\nSteam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then\npluck the leaves off with your fingers and use your teeth to scrape off the\nrich-tasting skin. When you get to the heart, you have found the best part! \
n\n13. Ginger \n
The Power: Gingerols may help reduce queasiness; other\ncompounds may help ward off migraines and arthritis pain by blocking\ninflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1\ncalorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a\nstir-fry.
\n\n14. Broccoli \
nThe Power: Indole-3-carbinol and sulforaphane, which help\nprotect against breast cancer. Broccoli also has lots of vitamin C and\nbeta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber.\nDon\'t overcook broccoli - instead, microwave or steam lightly to preserve\nphytonutrients. Squeeze fresh lemon on top for a zesty and taste, added\nnutrients and some vitamin C. \n\n15. Spinach ",1]
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C. 15. Spinach
\nThe Power: Lutein and zeaxanthin, carotenoids that help fend off\nmacular degeneration, a major cause of blindness in older people. Plus, studies\nshow this green fountain of youth may help reverse some signs of aging. One cup\nhas 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saut�\nwith a little olive oil and garlic.
\n\n16. Bok Choy (Chinese cabbage) \
nThe Power: Brassinin, which some research suggests may help prevent\nbreast tumors, plus indoles and isothiocyanates, which lower levels of\nestrogen, make this vegetable a double-barreled weapon against breast cancer. A\ncup will also give you 158mg of calcium (16 percent of your daily recommended\nrequirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat\nand 3 grams of fiber. Find it in your grocer\'s produce section or an Asian\nmarket. Slice the greens and juicy white stalks, then saut� like spinach or\ntoss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn) \
The Power: Winter squash has huge amounts of vitamin C and\nbeta-carotene, which may help protect against endometrial cancer. One cup\n(cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half,\nscoop out the seeds and bake or microwave until soft, then dust with cinnamon.

\n\n18. Watercress and Arugula ",1]

The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saut� with a little olive oil and garlic.
n20. Quinoa \nThe Power: A half cup of cooked\nquinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin\nand magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of\nfiber. Add to soup for a protein boost. Rinse first, or it will taste bitter. ",1]

\n\n21. Wheat Germ \nThe Power: A tablespoon gives you about 7 percent of your\ndaily magnesium, which helps prevent muscle cramps; it is also a good source of\nvitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber.\nSprinkle some over yogurt, fruit or cereal. \
n\n22. Lentils \nThe Power: Isoflavones, which may inhibit estrogen-promoted\nbreast cancers, plus fiber for heart health and an impressive 9 grams of\nprotein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams\nof fiber. Isoflavones hold up through processing, so buy lentils canned, dried\nor already in soup. Take them to work, and you will have a protein packed\nlunch.
\n\n23. Peanuts \nThe Power: Studies show that peanuts or other nuts (which\ncontain mostly unsaturated "good" fat) can lower your heart-disease\nrisk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2\ngrams of fiber. Keep a packet in your briefcase, gym bag or purse for a\nprotein-packed post-workout nosh or an afternoon pick me up that will satisfy\nyou until supper, or chop a few into a stir-fry for a Thai accent.

\n\n24. Pinto Beans \nThe Power: A half cup has more than 25 percent of your daily\nrequirement of folate, which helps protect against heart disease and reduces\nthe risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat\nand 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian\nchili. ",1]
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25.Low fat Yogurt The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear - yogurt should not bother your tummy.
26. Skim Milk The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it! SEAFOOD
27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. Salmon
\nThe Power: Cold-water fish like salmon, mackerel and tuna are\nthe best sources of omega-3 fatty acids, which help reduce the risk of cardiac\ndisease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber.\nBrush fillets with ginger-soy marinade and grill or broil until fish flakes\neasily with a fork.
\n\n29. Crab \nThe Power: A great source of vitamin B12 and\nimmunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0\nfiber. The "crab" in sushi is usually made from fish; buy it canned\ninstead and make your own crab cakes.

Water or Coke? (not a joke)

Wow, and where's my glass of water?

This is really an eye opener... Water or Coke?

We all know that water is important but I've never seen it written down like this before.WATER

1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as3%.

4. One glass of water will shut down midnight hunger pangs for almost100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE:

1. In many states (in the USA) the highway patrol carries two gallons of coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola in! to the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous China.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains.

9. It will also clean road haze from your windshield.For Your Info:1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

tips for a good fasting

Feb. 2006

Dear Ones,As the month of Fast for the Baha'is approaches, I felt moved to share a few suggestions on very practical aspects of fasting with you. These are just myown personal experiences as a physician and should be taken only as such. Wehave so many beautiful prayers and guidelines from the Writings that makefasting such a spiritually rejuvenating experience; rarely do we share ourphysical experiences. So here we go:1. Fasting is not a weight loss program; make sure you eat enough in themorning. Complex carbohydrates and high protein foods last much longer andprovide a steady source of energy. A doughnut will leave you hungry by 10am!2. Include omega-3 supplement along with your multivitamin in your diet ifyour diet does not include enough natural sources of vitamins, minerals andgood fatty acids.3. Some people will experience severe constipation during fast. Drinkenough water; include more fiber, might need psyllium (e.g., Metamucil) or othersoluble fibers. This could become really important if you are vulnerable!4. Watch out for caffeine withdrawal; nothing wrong with moderate morningcoffee or tea. If you are used to more caffeine, be prepared to have someheadache, and perhaps fatigue and irritability for the first few days.5. Moderate your physical activities. If you exercise, be careful not to get dehydrated. Watch your pulse rate. If it rises too high or you get dizzy,you are receiving danger signals.6. If you are taking medications make sure you let your doctor know if it isOK to fast. Some of the very commonly prescribed drugs like cholesterollowering meds do not do well with a dehydrated body. You might need doseadjustment, a drug holiday or skipping fasting altogether. have witnessed so manybeneficial aspects of the Fast over the years such as improvement ofepression, anxiety and compulsive/addictive disorders. But we must also remember weare not to fast physically if our physical conditions do not allow us to do so.I hope some of these suggestions are helpful.Happy Ayyam-i-ha and happy fasting!Farid Sabet-Sharghi,MDAssistant Clinical Professor of PsychiatryCWRU ,Cleveland, Ohiohttp://www.faridsabetmd.com/

NATURE'S MEDICINES

Excerpt From: Nature's Medicines
: The Editors of Preventio B-complex vitamins are essential for your body to convert sugar and starches to energy, a chemical process called carbohydrate metabolism. A shortage of any one of them can cause problems. Vitamin B6 deficiency has been linked to glucose intolerance, which is an abnormally high rise in blood sugar after eating. Shortages of B vitamins can also lead to nerve damage in the hands and feet. Some studies indicate that people with diabetes develop\nless of the numbness and tingling asociated with diabetes-related nerve damage if they take supplemental B vitamins, Dr. Rebecca Wynsome says.\n\nPeople with diabetes tend to use up their B vitamins.\nAlso, poorly controlled diabetes causes these nutrients to be excreted in the\nurine, Dr. Wynsome says. She recommends a supplement that includes 50 to 100 milligrams of most of the B vitamins.\n\nKeep an Eye on Niacinamide One B vitamin in particular, a form of niacin know as niacinamide, may actually help keep type 1 diabetes from developing in high-risk people, Dr. Cunningham says.\n\nType 1 diabetes is distinctly\ndifferent from type 2, the more common type. People with type 1 develop antibodies that attack and destroy the cells in the pancreas that produce ninsulin.",1]

By: The Editors of Prevention
B-complex vitamins are essential for your body to convert sugar and starches to energy, a chemical process called carbohydrate metabolism. A shortage of any one of them can cause problems. Vitamin B6 deficiency has been linked to glucose intolerance, which is an abnormally high rise in blood sugar after eating.
Shortages of B vitamins can also lead to nerve damage in the hands and feet. Some studies indicate that people with diabetes develop less of the numbness and tingling asociated with diabetes-related nerve damage if they take supplemental B vitamins, Dr. Rebecca Wynsome says.
People with diabetes tend to use up their B vitamins. Also, poorly controlled diabetes causes these nutrients to be excreted in the urine, Dr. Wynsome says. She recommends a supplement that includes 50 to 100 milligrams of most of the B vitamins.
Keep an Eye on Niacinamide
One B vitamin in particular, a form of niacin know as niacinamide, may actually help keep type 1 diabetes from developing in high-risk people, Dr. Cunningham says.
Type 1 diabetes is distinctly different from type 2, the more common type. People with type 1 develop antibodies that attack and destroy the cells in the pancreas that produce insulin.
"Niacinamide seems to help protect insulin-producing cells from attack", Dr. Cunningham says. Having enough on hand also helps your body produce more energy and facilitate chemical reactions. Niacinamide is crucial in making a molecule that is central to the energy-production process, he says. In large doses, niacinamide can also inhibit the formation of certain types of free radicals, the free-roaming, unstable molecules that set off destructive chain reactions in your cells. Researchers from New Zealand did a two-year study using high\ndoses of niacinamide. Among children with early signs of reduced insulin production, only 20 percent of those who took high doses of niacinamide progressed to type 1 diabetes. In contrast, 80 percent of a group of children with the same early signs of type 1 who did not take niacinamide did develop insulin dependence. In a similar study with adults, only 15 percent of those taking niacinamide developed type 1 diabetes, compared with 40 percent of the adults in a group that didn't take the vitamin.
"Niacinamide seems to help protect insulin-producing cells from attack", Dr. Cunningham says. Having enough on hand also helps your body produce more energy and facilitate chemical reactions.
Niacinamide is crucial in making a molecule that is central to the energy-production process, he says. In large doses, niacinamide can also inhibit the formation of certain types of free radicals, the free-roaming, unstable molecules that set off destructive chain reactions in your cells.
Researchers from New Zealand did a two-year study using high doses of niacinamide. Among children with early signs of reduced insulin production, only 20 percent of those who took high doses of niacinamide progressed to type 1 diabetes. In contrast, 80 percent of a group of children with the same early signs of type 1 who did not take niacinamide did develop insulin dependence.
In a similar study with adults, only 15 percent of those taking niacinamide developed type 1 diabetes, compared with 40 percent of the adults in a group that didn't take the vitamin.