The Amazing Apple

Hooray for the all-American apple! Boiled, baked, stewed, juiced, fried, dried, or raw, apples are as American as rock-and-roll.

Eating this amazing little fruit is one of the simplest ways to improve and maintain good health at a reasonable cost.

Apples are high in fiber, which is important for eliminating toxins from the body, lowering cholesterol, and regulating blood sugar, appetite, cell growth in the colon lining, and the action of bile acids in the body.

Apples are a great source of antioxidants because they contain vitamin C and a phytonutrient called quercetin. Quercetin is a flavonoid which is currently being researched for its anti-cancer properties, especially against lung and prostate cancer.

There is only about 10 mg of vitamin C in an average apple, but when combined with the quercetin, research has shown that the effects in the body are equivalent to 1500 mg of vitamin C. Now, that's powerful stuff!

Apples have been proven to have antiviral, antiseptic, and laxative properties, contain a natural sugar called sorbitol, and a wide variety of important vitamins and minerals.

Researchers believe that regular consumption of apples can improve lung function, lower the risks of cancer, heart disease, and stroke, contribute to weight loss, and protect the brain from degenerative diseases such as Alzheimer's.

The Washington Apple Commission recommends eating at least one apple a day in order to reap these benefits.

Cooked apples are easier to digest than raw ones. Apple juice -- especially freshly pressed -- has almost the same benefits as the whole apple.

Apples are a traditional part of the school lunch box. In the kitchen, apples combine well with other fruits and vegetables.

For free recipes and more information, go to the Washington Apple Commission website at

http://www.bestapples.com.

Dawn Pisturino, RN

February 25, 2007

Published in The Kingman Daily Miner, June 26, 2007.

Copyright 2012 Dawn Pisturino. All Rights Reserved. 

Lessons from Lewis Carroll

Have you ever felt like Alice falling down the rabbit hole? It wasn't until she hit rock bottom that she found the tools to cope with her environment.

Or what about the White Rabbit? His obsession with time makes him sound like a classic Type A personality.

We all know people who act as if they are running a marathon race against Time. The most familiar thing out of their mouths is, "I'm busy. I don't have time. Not right now. Good grief, I have to be somewhere in five minutes!"

Like the Red Queen, they are always running in place and getting nowhere fast. And no matter how hard they try to catch up, they never will. And no matter how much we try to convince them to slow down, they never will---until they suffer a heart attack or some other misfortune.

Appearing and disappearing like the Cheshire cat, they smile smugly and proudly tell us how terribly important they are; but they may as well be saying, "We're all mad here. I'm mad. You're mad."

"How do you know I'm mad?" said Alice.

"You must be,"said the Cat," or you wouldn't have come here."

Alice had many curious adventures in Wonderland, but even she had her limits. When she finally got tired of the Queen of Hearts screaming, "Off with their heads!" and all the other zany, madcap characters, she stood up and cried, "I can't stand this any longer!"

And with one pull of the tablecloth, she was back home again with her beloved kitten Dinah.

The wacky world of Lewis Carroll can be seen as a reflection of our own crazy world. And, just like Alice, we sometimes have to pull ourselves in many directions to adapt to our environment. But when we can no longer tolerate living in this way, it's time to stand up and shout, "Enough is enough!"

Dawn Pisturino

Published in The Kingman Daily Miner, September 11, 2007.

Copyright 2012 Dawn Pisturino. All Rights Reserved.





Dance Your Blues Away

Most of us remember the romance of Fred Astaire and Ginger Rogers gliding "cheek to cheek" across the stage; the high intensity of John Travolta in his white disco suit gyrating under the strobe lights; and the graceful pirouettes of the Sugar Plum Fairy in The Nutcracker ballet.

Dancing has always been popular entertainment in the United States. And since the 1940s, it has been used therapeutically, as well.

Dance movement therapy is a recognized form of psychotherapy which uses movement to encourage free expression in people with emotional, mental, behavioral, and physical problems.

Recognizing that the mind and body work together, dance therapists use the rhythmic movements in dance to promote relaxation, wellness, and social interaction.

Dance therapy is often used to help victims of rape and sexual abuse to express the trauma of their experiences. People with physical disabilities improve their balance, coordination, and self-esteem through movement exercises. Chronically ill and terminally ill people find temporary distraction from their pain, fear, and anxiety. Even children and senior citizens benefit from the unrestricted movements.

Dance is a form of creative expression which integrates body, mind, and spirit. In Asia, it developed largely as a form of sacred expression. The Hindu god Shiva, in the form of Nataraja--the Cosmic Dancer--is shown in ancient statues and engravings dancing the rhythm of the universe and its ever-revolving cycles of birth and death, creation and destruction. In quantum physics, he beautifully symbolizes the ever-changing energy of the universe in its many forms.

Dancing is a great form of aerobic exercise which anybody can do. Just put on some music, and let yourself go! It strengthens the muscles and improves flexibility and coordination. It reduces muscle tension and stress, increases circulation, and opens up the lungs. But most of all, it's just plain fun!

"Dance till the stars come down from the rafters,

Dance, dance, dance till you drop."

W.H. Auden

Copyright 2012 Dawn Pisturino. All rights reserved.

Published in The Kingman Daily Miner, June 12, 2007. 

Ayurvedic Land and Seed Theory: Cleansing to Restore Balance

An important concept in Ayurveda (traditional East Indian medicine) is the land and seed theory.

It's really very simple. The body is the "land." The "seed" is a virus, bacteria, toxic substance -- anything that can take root and cause disease. 

In order to function properly, the body needs to maintain balance through good digestion and regular elimination. When toxins build up in the system through poor diet, inadequate digestion, or slow elimination, the "land" becomes fertile for the "seed" to grow and thrive, thereby causing discomfort and illness.

We restore the body's balance by periodically following a cleansing regimen. In Ayurveda, this is recommended at every change in season, but you can do this whenever you feel the need.

Since stress negatively impacts the digestive tract, reduce the amount of stress in your life by getting enough sleep and practicing meditation and other stress-relieving acivities.

Physical activity energizes both the digestive and immune systems. Engage in daily exercise, and don't be afraid to sweat! Sweating opens up the pores and allows toxins to escape through the skin. Breathe deeply, and open up the lungs.

Treat yourself to a massage or visit a spa. Take a warm bath or shower every day. (Jacuzzis, steam baths, and hot tubs feel wonderful!)

Flush out your system with plenty of water, fruit juice, vegetable juice, and herbal tea. Dandelion root tea is especially beneficial in detoxifying the body.

Promote regular elimination by eating plenty of fresh fruits and vegetables. Add more fiber to your diet with whole grains and legumes.

Since this is a cleansing diet, avoid junk food, fatty food, processed food, sweets, soft drinks, alcohol, caffeine, and nicotine. Limit your intake of meat and dairy products.

Spice up your meals with liberal amounts of fresh herbs and spices. Cilantro, mint, lemon, basil, ginger, turmeric, cumin, coriander, clove, fenugreek, cinnamon, black pepper, and fennel whet the appetite and stimulate the digestive juices. Use extra-virgin olive oil whenever possible.

Prepare cool, light meals in summer and warm, nourishing meals in winter.

Follow this regimen for at least 30 days. People with chronic health problems or disabilities should consult a physician before making any diet changes or engaging in physical activity.

Dawn Pisturino, RN

Published in The Kingman Daily Miner, June 7, 2007.

Copyright 2012 Dawn Pisturino. All Rights Reserved.

Holiday Wellness

The holidays can represent the most joyous and spiritual time of the year. They can also be the most stressful and unhappy. How can we enjoy the holidays and maintain our balance?

We all have our own expectations of what the holidays should bring. And as that special day draws closer, the excitement builds. So does the stress. Did we buy enough presents? Did we spend enough money? Are the presents we bought good enough? How will we ever get them all wrapped, the cards mailed out, and the decorations put up?

It all seems very overwhelming. But maybe, in truth, we are doing too much. Is it really necessary to spend all our savings on presents? Is it really prudent to run up the credit cards and spend the rest of the year paying them off? The long-term consequences of our holiday actions can be just as stressful as the holiday itself. Sometimes it is better if everyone agrees to celebrate Christmas in a more spiritual way and to forego the abundance of gifts. This can be very liberating for everyone involved, for everyone feels the economic pressure at Christmas.

This year, try to keep things simple. Spend less, do less, and share more of the responsibility with others.

Decorating the Christmas tree, putting up lights, and decorating the house are family events which should provide the opportunity to share special moments with one another. It should be fun -- not an annual chore.

Writing out Christmas cards can be done in quiet moments when the kids are asleep. Sometimes, this is the only communication we have with distant friends and relatives.

Show gratitude for blessings received during the year by donating to charity. Ask other people to make a donation to charity instead of buying a gift. In this way, the gift benefits more people.

Simplify expectations. Don't expect everything to be perfect or to run smoothly. Don't expect to receive the most expensive gifts or the greatest number of gifts. Don't expect anything at all. Go with the flow. Find inner peace rather than outer chaos.

Seek to serve others during the holiday season. Concentrate on family bonding and growing closer to God. Enjoy the peace of Christmas and extend it to others by offering tolerance and forgiveness.

Christmas can be a dreaded stressful event or a wonderful opportunity to bring peace into your life. Simplify. Relax. Enjoy the spirit of the holiday. 

MERRY CHRISTMAS!

Dawn Pisturino

November 2006

Published in The Bullhead City Bee, December 22, 2006. 

Published on Selfgrowth.com, December 4, 2011.

Find me on Manta.com!

Copyright 2011 Dawn Pisturino. All Rights Reserved.

Peace, Serenity with T'ai Chi

by Dawn Pisturino

T'ai Chi is a Chinese system of gentle exercise movements which developed mainly out of Taoist philosophy to promote general good health and a less violent form of self-defense.

Lao Tzu, who developed the philosophy of Taoism in the sixth century B.C., believed that human beings could find peace and serenity by understanding and acting in accordance with the flow of nature. The slow, fluid movements in T'ai Chi reflect the constant ebb and flow of opposing universal energies, called the yin and yang.

T'ai Chi has many benefits. The graceful movements can be easily learned, with practice, by people of all ages. No special equipment is needed, and the exercises can be performed in a relatively small space.

T'ai Chi provides good exercise, lays the foundation for self-defense techniques, increases mental alertness, and improves meditation abilities. As individuals progress, they often develop a more tranquil frame of mind. T'ai Chi incorporates movement meditation along with quiet meditation, based on Taoist meditation and breathing techniques.

T'ai Chi developed as an internal martial art that emphasizes wisdom and development of the mind over body. It allows practitioners to balance internal energy, called ch'i, in order to improve general health and generate new power. The use of vital energy from within becomes a self-healing modality as well as a potent force for self-defense.

T'ai Chi practitioners become highly aware of the benefits of cultivating this energy (ch'i): more rapid recovery from injury and illness, increased energy and libido, greater physical strength and flexibility, better balance and stability, improved stamina, and a stronger immune system.

Many senior citizens have found that the regular practice of T'ai Chi exercises helps them to remain more flexible and active.

February 3, 2007
Published in The Kingman Daily Miner, March 27, 2007
Copyright 2011 Dawn Pisturino. All Rights Reserved.

THE BENEFITS OF MEDITATION

by Dawn Pisturino

Meditation has been used for thousands of years to calm the mind and body and to achieve a greater sense of well-being. Researchers who have studied its effects on people with high blood pressure report that meditation reduces oxygen consumption, respiration and heart rates, and blood pressure.

There are many forms of meditation with varying goals. The simplest to practice is mindfulness meditation. Mindfulness means being fully aware of the present moment. It means being completely focused on the task at hand, without any thought about the future or past. This may sound simple, but try it! You will soon discover that your mind is full of "monkey chatter!"

Sit erect with your legs crossed in a comfortable position and your hands on your knees or lying in your lap. Support yourself with pillows, if necessary, or lie down flat with your legs hip-width apart and your arms at your sides with the palms of your hands facing upward.

Close your eyes. Remain quiet for a few moments, relaxing your whole body, and listen to the sounds around you. Gradually focus your attention on your breathing. In-out. In-out. Breathe naturally in-out. In-out.

As you breathe in, allow your abdomen to expand, forcing the air to the bottom of your lungs. As you breathe out, pull your abdomen in, forcing the air to empty completely from your lungs. Stay focused on breathing, and gradually allow your breathing to become slower and longer.

Notice the pause between breaths. Notice the silence. Feel the peace.

It is normal for thoughts to come into your head and distract you. As soon as you realize this is happening, return your attention to your breathing. 

Practice this simple meditation for at least fifteen minutes. Then lie quietly for a few minutes. Get up and reward yourself with a hot cup of herbal tea such as chamomile or kava kava. Over time, your meditation practice will naturally become longer.

February 6, 2007

Published in The Kingman Daily Miner, March 13, 2007.

Copyright 2011 Dawn Pisturino. All Rights Reserved.