Banana Avocado Smoothie

Photo Credit to Winnie of Healthy Green Kitchen Blog

Last year, I was able to share a tasty Raw Chocolate Banana Smoothie recipe from Winnie, who’s the blogger and creator of the Healthy Green Kitchen Blog. Well, this time around, Winnie came up with smoothie recipe using Madre Labs Midori Greens, a popular greens products sold on iHerb.com. For many, incorporating greens in your diet is not an easy task. For some, it’s downright impossible, so enter the green smoothie. Blender in hand, all you have to do is mix a few quality ingredients together and voila, a drinkable greens drink that is both delicious and healthy is before you. For the Banana Avocado Smoothie recipe below, you’re good to go with just 5 ingredients. How easy is that? To see Winnie’s original post of this recipe

Banana Avocado Smoothie

1 banana, preferably organic/fair-trade and previously peeled and frozen
1/2 perfectly ripe avocado
1-2 Tbs. Artisana, 100% Organic Raw Coconut Butter or Garden of Life Organic Extra Virgin Coconut Oil1 serving Madre Labs Midori Greens Powder1/2 cup water, more or less- to produce the consistency you like

Directions:
Blend all ingredients until smooth and serve immediately.

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Suggested Uses for Lavender Essential Oil

Lavender is the most loved aromatic used in aromatherapy today. Besides being versatile, its lightly floral and soothing scent is one that most people find appealing. In therapeutic terms, lavender is the most useful oil, and one that every aromatherapy kit should include. It’s also one of the few essential oils that can be applied neat. (Essential oils are highly concentrated plant oils. Read and follow instructions for use carefully.) Lavender has a long history of use in many different cultures, but is probably most associated with the English for its use in many of their perfumes.

Also worthy of mention is the essential oil lavandin (Lavandula hydrida), a hybrid form of lavender. While it provides most of the same benefits as lavender, it is more penetrating and has a sharper scent. These qualities make it perfect to combat respiratory, muscular, and and circulatory ailments.
Therapeutic uses:
Acne, alopecia, anxiety, asthma, bee and wasp stings, bronchial problems, depression, eczema, dermatitis, flu symptoms, insect repellent, insomnia, hay fever, headaches, menstruation regulation, migraine, minor cuts and burns, mood swings, nervous tension, nightmares, psoriasis, rashes, sleep aid, stress amd sunburn.
Essential Oil Applications:
For skin problems, including acne, dermatitis, eczema, psoriasis, rashes, and sunburn, place 2-3 drops on a cotton ball and dab on affected area.
As a tonic for hair growth, mix 2-3 drops in a quarter-sized application of unscented, leave-on conditioner and massage into scalp.
To alleviate headaches and migraines, massage a couple of drops into temples. Can also use in a hot or cold compress.
To relieve insomnia or aid sleep, use 2-3 drops in a diffuser, or place same amount on a cotton ball or handkerchief, and place inside pillowcase. Can also use 8-10 drops in a bath before bedtime.
For anxiety, depression, nervous tension, stress, or to balance mood swings, use 2-3 drops in a diffuser. Can also use 8-10 drops in a bath. To guard against nightmares, use 8-10 drops in a bath before bedtime.
For menstrual regulation or PMS, use 4-5 drops in 1 ounce of carrier oil and massage on abdomen and lower back.
For bee and wasp stings, place 2-3 drops on a cotton ball and dab on affected area.
To lessen flu symptoms, use 2-3 drops in a diffuser, or as a steam inhalation.
To repel moths, use several drops on cotton balls, and place strategically in linen closet and/or wardrobe.

For asthma, bronchial problems, and hay fever, use 2-3 drops in a diffuser or as a steam inhalation. Can also use 8-10 drops in bath, or use 4-5 drops in 1 ounce of carrier oil and rub on chest area.

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Alternative Therapies: Hatha Yoga

Overview
Hatha yoga, or, as it is commonly called in the US, simply “yoga,” is an exercise system derived from ancient traditions in India. There are many schools or varieties of hatha yoga, but all of them involve “asanas,” or postures. Many asanas function as gentle stretching exercises, increasing flexibility. Others encourage the development of strength and balance.
The practice of hatha yoga goes beyond exercise, however. Special breathing techniques are almost always part of the process; in fact, some forms of yoga focus primarily on breathing, and therefore overlap with traditional breathing practices generally known as pranayama. Because hatha yoga originated in traditional Hindu spiritual practice, it can involve meditation, chanting, as well as philosophical and religious introspection. However, completely secular versions of hatha yoga are widely available.
Hatha yoga is believed by its practitioners to provide benefits above and beyond simple exercise. For example, certain asanas are said to address specific health problems. However, there is only minimal scientific evidence that the practice of hatha yoga actually provides any well-defined medical benefits.
How Is Hatha Yoga Used Today?
There are numerous specific schools of hatha yoga, including Iyengar yoga, Ashtanga yoga, Kriya yoga, Vini yoga, and Bikram yoga, as well as “generic” hatha yoga. Yoga is ordinarily learned through inexpensive group lessons, but regular at-home practice is necessary to progress in skill (and to derive potential health benefits). Lessons are commonly available at hospital wellness centers, health clubs, city recreation departments, and private yoga studios. There are also a wealth of do-it-yourself yoga DVDs and books, but most serious yoga practitioners caution against learning the technique without an instructor present.
What Is the Scientific Evidence for Hatha Yoga?
Although there is some evidence that yoga may offer medical benefits, in general, this evidence is not strong. There are several reasons for this (including funding obstacles), but one is fundamental: Even with the best of intentions, it is difficult to properly ascertain the effectiveness of an exercise therapy like yoga.
Only one form of study can truly prove that a treatment is effective: the double-blind, placebo-controlled trial. However, it isn’t possible to fit yoga into a study design of this type. While it might be possible to design a placebo form of yoga, it would be quite difficult to keep participants and researchers in the dark regarding who is practicing real yoga and who is practicing fake yoga!
Some compromise with the highest research standards is, therefore, inevitable. Unfortunately, the compromise used in most studies is less than optimal. In these trials, yoga has been compared to no treatment. The problem with such studies is that a treatment—any treatment—frequently appears to better than no treatment, due to a host of factors. It would be better to compare yoga to generic forms of exercise, such as daily walking, but thus far this method has not seen much use.
Given these caveats, the following is a summary of what science has found out about the possible medical benefits of yoga.
Possible Benefits of Hatha Yoga
Yoga, like Tai Chi, has been advocated as a means of increasing strength, balance, and physical function in seniors. However, there is as yet little scientific proof that yoga offers such benefits or that it is superior to generic exercises such as walking. There is little doubt that yoga, like any form of stretching, will increase flexibility if it is practiced consistently and over a long period of time.¹
Hatha yoga is also said to relieve tension and stress. In one study of 65 women with depression and/or anxiety, a 2-month yoga program speficially designed address these emotional conditions significantly reduced anxiety (but not depression) compared to enrolled woman who were waiting for the program to begin.²⁴ Another study found that participation in a 6-week yoga program was associated with reduced anxiety, depression and stress in women having radiotherapy for breast cancer.²⁵ Finally, a trial of 122 healthy pregnant women demonstrated that daily yoga practice incorporating deep relaxation significantly reduced self-perceived stress scores compared to standard prenatal exercises.²⁷
Weak evidence hints that hatha yoga may offer modest benefits for people with chronic obstructive pulmonary disease or asthma.^2,3,11,28 For example, in one controlled study, 59 people with mild asthma were randomly assigned to practice yoga and attend a general class or simply to attend the general class.³ The results showed slight improvements in asthma in the treated group compared to the untreated group. However, even these modest benefits did not last; assessment two months later showed no difference between the groups. Furthermore, as noted above, studies in which the participants in the control group do not receive placebo treatment are inherently unreliable. A small 2009 study of 29 adults with chronic obstructive pulmonary disease (COPD) suggests that a 12-week yoga program may be associated with slight improvement in timed walking distance and self-reported functional ability in these patients.²⁶
A special breathing technique called yogic-style Buteyko breathing may reduce medication use and subjective symptoms, though it does not appear to actually improve lung function.^17,18,19
In another study, 42 people with carpal tunnel syndrome were randomly assigned to receive either yoga or a wrist splint for a period of 8 weeks.¹⁰ The results indicated that use of yoga was more effective than the wrist splint. However, participants in the control group were simply offered the wrist splint and given the choice of using it or not; it would have been preferable for them to have received a more believable placebo, like other forms of meditative exercise.
In a randomized, controlled trial, 8 weeks of daily supervised yoga was modestly more effective than a similar amount of supervised physical exercise in relieving menopausal symptoms (eg, hot flashes), decreasing psychological stress, and improving cognitive abilities among 120 perimenopausal women.^21,22
To date, only weak evidence has been reported regarding the possible usefulness of yoga for depression,⁴ obsessive-compulsive disorder,²⁰ low back pain,12-13 general well-being,^14,16 migraine headaches,¹⁵ osteoarthritis,6 and congestive heart failure.²³ A small trial involving 54 adolescents with eating disorders found that adding 8 weeks of yoga twice weekly to standard therapy was associated with improved eating disorder-related thoughts and behaviors.²⁹ Yoga has also been studied for schizophrenia. In one small trial, patients who supplemented their regular treatment with a a yoga program lasting 4 months had improved symptoms, were able to function better, and reported a better quality of life compared to those who did physical therapy.³⁰
Hatha yoga has also been promoted as a treatment for epilepsy (seizure disorder), but a review of all published scientific trials concluded that there is as yet no meaningful evidence that it is effective.⁷
Some evidence suggests that hatha yoga is not helpful for chemical dependency⁸ or high blood pressure.⁹
What to Expect From a Hatha Yoga Class
Yoga classes typically last about 1 to 2 hours. Most of that time is spent practicing various asanas; however, other activities such as breathing exercises may take place as well. Hatha yoga is generally a gentle, nonaerobic form of exercise. However, some types of yoga, such as Iyengar yoga, are more physically vigorous.
By the end of a yoga class, many people report feeling relaxed and comfortable, and consider this a meaningful benefit in itself. However, without regular home practice, it is unlikely that performing yoga will provide any long-term benefit. For this reason, instructors generally encourage daily practice, ranging from a few minutes to an hour or more.
Safety Issues
Hatha yoga is generally at least as safe as any other stretching-based exercise program. However there are a few hatha yoga positions, such as the headstand, that can cause injury when they are performed by a person who isn’t yet sufficiently advanced in yoga, or who has certain health problems, such as a detached retina. A properly qualified instructor can help you avoid injury, taking your own individual health status into account.

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How to Choose a Therapist or Counselor

Perhaps you have a chronic or difficult problem, or maybe you feel depressed or sad. Before you jump into therapy, there are important issues that you need to consider. For example, “How do I choose a therapist?” “How much will it cost and how long will it take?” “What kinds of therapies are there and how do they differ?” ” What should I expect at my first session?”
What to Look For
Your therapist is a counselor—not your friend. But it is important that you choose someone that respects your opinion, your input, and your individuality. Susan James, PhD, a clinical psychologist at the University of Chicago, says that one of the most important things to consider when entering a therapeutic relationship is whether the values of the therapist match your values.
“Are you being encouraged to behave in ways that make you feel comfortable or uncomfortable? Is your therapist able to talk with you about all of the important dimensions of your life such as religious beliefs and lifestyle?” Mismatches, Dr. James says, can occur when the client and therapist have different value systems or when there are misunderstandings about the level of conversational intimacy. Engaging the right therapist—someone with whom you are comfortable and trust—is important in ensuring that you get the best treatment possible.
Where to Find a Therapist
Look for recommendations from your doctor or other healthcare providers, professional organizations, or friends. Health care professionals can also separate your physical problems from emotional ones. Laura M. went for a physical checkup when her anxiety over moving to a new city and the birth of her second child made her irritable and chronically fatigued.
Her primary care physician could find no physical difficulties, and instead recommended that she talk with someone about her concerns.
“Although I didn’t know my primary care physician well,” Laura says, “he had an excellent grasp of my problems and talked about it in a way that made sense to me. The therapist he recommended also seemed to understand my issues and was able to help me without putting me on any sort of medication.”
How Much It Will Cost and How Long It Will Take
Therapy can be costly. Cost will be based in part on the reputation and educational background of the therapist, his or her institutional affiliation, and geographic location. Your therapist will usually ask you at the first session how you intend to pay for his or her services, so it is smart to check with your insurance provider to know exactly how much of your treatment will be covered.
The length of therapy can vary widely depending on your particular issues and your background. Treatment for mild or situational problems can be relatively short and might be accomplished in as few as five or six sessions. Chronic problems and long-term difficulties, however, may require a year or more before you feel that progress is being made. One way to monitor your progress is to formalize (in writing) a set of treatment goals. This ensures that both you and your therapist are working on the same issues and helps you assess the benefits for yourself.
When it comes time to end therapy, your therapist may encourage you to discuss your decision, but a good therapist should always respect your judgment about when it is time to go it on your own. Although the cost of therapy can affect the way you approach the process and what therapist you choose, the length of treatment should be based on more important factors.
What the Options Are
It is difficult to make choices when you are in a state of near-panic. But most of us have a sense of when things are starting to spiral out of control. That is the time to consider the different approaches that various therapists take to healing. There are a number of different theories at the foundation of clinical practice. These theories help a clinician think about your problems and how to treat them.
Therapies are generally divided into the following approaches:

• Behavioral therapy—This type of therapy looks to replace harmful behaviors with useful ones. It is often used in coordination with cognitive therapy, which is aimed at helping people recognize and alter distorted ways of thinking.
• Humanistic and experiential therapies—These therapies are based on the theory that people are growing and self-actualizing. Experiential therapists use emotionally-charged, experience-based techniques to effect change, while humanistic therapists concentrate on creating a safe place for the patient.
• Psychoanalytic and psychodynamic therapies—These therapies explore unconscious conflicts and defense mechanisms that hinder adult behavior.
• Family therapy or family systems therapy—This type of therapy is concerned with looking at the dynamics of relationships within the family unit.
• Marriage and family therapy—There are certain patterns of behavior, conflicts, or dynamics that are characteristic to specific families or couples. These patterns will be addressed in therapy and worked on through the therapeutic process and its goals. The most important factor is the “set of relationships” that couples or family members are part of.
• There are also different categories of mental health professionals:
• Psychiatrists—physicians who have completed medical school, and a residency in psychiatry. They are the only mental health professionals licensed to prescribe medicines
• Psychoanalysts—therapists with a professional degree in psychiatry, psychology, or social work, plus extensive supervised training
• Psychologists (PhD, DPsy, DEd)—licensed professionals who have typically completed a clinical internship
• Certified or licensed social workers—therapists who have a master’s degree and two years of supervised, postgraduate experience

Marriage and family therapists may have a master’s or doctorate degree as well as supervised experience in the field. Note that while psychoanalysts are usually only trained in psychoanalysis, psychologists and social workers usually have training in several of the therapies discussed above.
What to Expect at the First Appointment
Your first session, sometimes called an intake evaluation, will be unlike subsequent sessions. This is a time for your therapist to get to know you—what is important to you and what particular problems or difficulties have brought you into therapy. You will be asked about your family history and childhood, education, friends and social relationships, career, romantic relationships, and current living situation. The depth of this personal history will vary depending on your therapist and his or her particular theoretical orientation. Once the therapist has developed some understanding of you, he or she will ask if you have any questions. This is the time to raise questions you have about the therapist’s training and theoretical orientation and experience with treating problems similar to your own.
Be aware that subsequent sessions may be complex. Facing what appears to be a singular issue can often veer off into many other directions. You may need to delve into areas of your life that you had not anticipated exploring.
What to Do If You Don’t Like Your Therapist

You do yourself a disservice by staying with a therapist that you do not like. If you feel that your therapist is not listening to you, or is downplaying your problems, or has a value system that differs from your own, do not hesitate to talk about it. A responsible therapist has an obligation to either work it out to your satisfaction or to refer you to someone else. Use the same consumer-wise techniques you apply to consumer goods when you “purchase” your therapy. Make sure you get what you need from the best person available.

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The Importance of Stretching

Stretching is an essential part of a complete exercise program. However, many people skip it, thinking they don’t have enough time or it’s not very important.
Here’s Why It’s Important:
Stretching offers many benefits, like improving your flexibility, range of motion, and circulation. Stretching may also help to lower your stress level. Advocates for stretching recommend the activity to reduce sports-related injuries, but not all studies have come to this conclusion. Researchers are still exploring how stretching impacts exercise.
Here’s How to Stretch:
Two general types of stretching include dynamic stretching, where the joint is moved through full range, and static stretching, where the joint is held at end range of movement. To stretch your muscles you can either do individual stretching exercises for each muscle group or you can do total body stretching routines.
Major muscle groups to stretch include:

• Back muscles
• Neck muscles
• Leg muscles: hamstrings, quadriceps, calf muscles
• Chest muscles
• Buttocks and hip muscles
• Shoulder and arm muscles
• Stomach muscles

Classes in total body stretching include:

• Yoga
• Tai chi

Here are some tips for safe stretching:

• Spend at least 5-10 minutes warming up your muscles before stretching. For example, walking gently while swinging your arms in wide circles.
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Hold each stretch for 10-30 seconds.
• Four to five repetitions are recommended.
• Include dynamic and static stretching. Dynamic stretching involves you stretching the muscle while moving. A walking lunge (without weights) is an example. Static stretching, on the other hand, is when you are stretching a muscle group while staying in one place (like a hamstring stretch).

Here are some common stretching mistakes to avoid:

• Do not bounce during a stretch.
• Do not stretch a muscle that is not warmed up.
• If a stretch hurts, ease up. Do not strain or push a muscle too far.
• Do not hold your breath while stretching.

Getting Started
For total body stretching, you can start by going to yoga or tai chi classes. To learn how to stretch specific muscle groups, you can buy a book on stretching or enlist the help of a certified athletic trainer. You can find a trainer at a local gym or through a referral from your doctor or a friend.
Before starting an exercise program, check with your doctor about any possible medical problems you may have that would limit your exercise program.
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