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Choose Wellness -- July 2010
July 15, 2010
Greetings, best wishes

... and welcome everyone to another Choose Wellness Newsletter, with a special welcome to new wellness friends. Please be sure to pass the newsletter on to anyone else you think could be interested.

We are still here in Townsville where it looks like we'll remain till mid August. No sign of any winter here - it's either warm or hot.

Our trip to outback Winton.

We've just enjoyed a visit with our good friends, Sue & Geoff, to the Winton district in outback Queensland. We set off in their two Motorhomes (they kept their old one for just such occasions) and had a wonderful week doing a little opal fossicking, some family research, and learning about the latest discoveries of bones of the dinosaurs that once roamed the area.

There is so much to see and do in outback Queensland and the countryside, with its wide open plains, sparse vegetation and native animals, is so different from the coastal areas ... and as for the traffic... well, there is almost a complete lack of it. We certainly intend to revisit the area but next time we'll stay for longer and we'll travel further.

Yoga for Seniors

While I've been in Townsville I've had the opportunity to attend some 'seniors' yoga classes, something I've often thought of doing, but hadn't ever made the effort to do. Thank you Hanna for introducing me to this great form of exercise - so appropriate for we 'seniors'.

They say that growing old is the stage when you have more time for yourself, your family, for leisure, recreation and relaxation.

That may be so ...however, it is also the time when you tend to slow down and not be able to do all that you once could do and you become more susceptible to the ailments that are linked to old age like arthritis, rheumatism, incontinence, and high blood pressure.

It is therefore more important than ever that seniors take action to ensure they stay as fit and active as possible. However it can become a problem to find an activity that is suitable for your condition. For instance, I just love to walk ... however as soon as I walk just a short distance, my knee starts to protest.

I am finding that Yoga is a form of exercise that adapts so well to individual needs and abilities that it is very suitable for Seniors, as it is for pregnant women. While making your body fitter, it calms the mind and is very relaxing.

Yoga can be very beneficial to help prevent and control some of the common health and emotional problems that are linked with Old Age.

The breathing techniques can make you feel refreshed as they clean the air passages thereby helping to prevent respiratory ailments. There are yoga exercises designed to normalise your blood pressure, balance the nervous system and help prevent heart ailments.

When practicing yoga, you should be mindful of your body and its limits. Never push yourself too hard or allow your body to be stressed. The purpose of Yoga is to quiet the mind as you exercise the body.

Here are a few guidelines and a simple exercise for you, courtesy of Hanna.

  • Always practise your exercises on an empty stomach. (one hour after a light meal or two hours after a heavy meal)
  • Start by exercising for 1/2 hour and then increase to 1 hour at a session
  • Always rest between postures
  • Postures should be done with correct breathing

Here is a simple back massage for you to try.

Lie on your back on the floor - or in bed if it's not too soft Bend your knees onto your chest. Interlace your hands on top or under your knees, whichever is the most comfortable. Rock from side to side.

You could be off to a great start if you have a WiiFit that you could use in the comfort of your own loungeroom. Yoga is one of the exercise programs built in to WiiFit... and would be a great place to start.

" Stretching can relieve stress, increase flexibility and decrease tension. A simple neck side stretch is to inhale and on the exhale slowly stretch your head down to one side, feeling a pull on the opposite side. As you inhale, bring your head up and repeat on the opposite side.."

"Slow, deep breathing can be beneficial to reduce stress and for people with high blood pressure, asthma or congestive heart failure."

Recipe - Easy Lemon Butter

I just love lemon butter, especially spread on a SAO biscuit with my cup of tea. I've always found it rather tedious to make but I have just discovered that is is very quick and easy to make in the microwave.

Here's a recipe I found on

In a microwave safe bowl, whisk together 3 eggs and 1 cup of white sugar. Add to that 125g of melted butter (preferably unsalted) and the juice and rind of 3 lemons. (Actually, I used just 1 very large juicy Meyer lemon - homegrown) Cook in the microwave, stopping and stirring often (about every minute) until the mixtures thickens (will coat the back of a spoon) - about 5 or 6 minutes. Pour into small sterile jars and when cool place in fridge - will store for up to 3 weeks - if it lasts that long!

Who wants to eat Pesticides?

The thought of the pesticides that are being regularly sprayed on our crops is very disturbing. The pesticides are meant to kill the unwanted bugs and insects but what are they doing to us, particularly to our children?

Organic fruit and vegies are not always available and when they are, they are usually expensive. We can't always get to farmers' markets and 'growing our own' just isn't an option for most of us.

Here is a list of what would appear to be the twelve most contaminated foods which should be purchased organic whenever possible.

  1. Meat/Poultry: It takes one acre of sprayed grain to produce each pound of consumable beef!
  2. Eggs/Dairy: Chickens are routinely treated with arsenic and dairy contains RBST (a bovine growth hormone)
  3. Strawberries: Soft skin fruits retain the most pesticides
  4. Apples/Green Beans: Both heavily sprayed at every stage of growth
  5. Tomatoes: Fall into the soft fruit category
  6. Potatoes: Highly genetically modified and act as sponges for pesticides
  7. Spinach/leafy greens: Heavily sprayed porous leaves soak up chemicals
  8. Coffee: Known to contain traces of heavy metals
  9. Peaches/Nectarines: Soft fruit, testing positive for 16 + different chemicals
  10. Grapes: Domestic are heavily sprayed, imported are irradiated
  11. Celery: High water content makes it very efficient for retaining pesticides
  12. Bell Peppers: Rank among the worst to retain pesticides, herbicides and fungicides

Now I'm no expert in these things but it does seem that the less pesticide we use the better for human consumption.

You can download a Shopper's Guide to Pesticides put out by the EWG (Environmental Working Group) and find some great articles here.

...till next time, don't forget that I love to receive your questions, comments or requests and I'd love you to send your favourite recipe or health tip, so please contact me if you have anything you'd like to contribute or any questions.

Until then keep well and remember

'healthy cells = healthy bodies'


'be well ... bHip'


'happy shopping'


PS Don't forget to share this Newsletter with your friends.


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