Choose to Move

During the Choose To Move 12-week challenge, women will not only engage in physical activity, but discover a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community. This is a free program by the American Heart Association (AHA). Did you know that heart disease is the number one killer of women in the United States?

Regular moderate exercise or physical activity has many benefits. It can:

1. Strengthen your heart and cardiovascular system
2. Improve your circulation and help your body use oxygen better
3. Increase energy level and endurance
4. Lower blood pressure
5. Improve muscle tone, strength, balance and joint flexibility
6. Strengthen bones
7. Help reduce body fat and help you reach a healthy weight
8. Help reduce stress, tension, anxiety and depression.
9. Boost self-image and self-esteem.
10. Improve sleep.
11. Help you feel more relaxed and rested.
12. Make you look and feel great.

http://www.americanheart.org/
http://www.webmd.com/heart-disease/heart-disease-prevention-exercise

Ingrid Cheng
Founder of Holistic Health Club
http://www.holistichealthco-op.org/

Kabocha (Japanese Pumpkin) Recipe

Kabocha is known as Japanese pumpkin or kabocha squash. It has a dark green skin and a slightly sweet taste.

Wash good and dry. Put in microwave for a couple of minutes to make it easier to cut. Cut out a circle to make a lid. Clean out seeds and string.

1 Kabocha (Japanese pumpkin) 4-5 lbs
2 lbs Ground turkey
4 fat Shiitake mushrooms
½-1 can Water chestnuts
2 pieces Garlic
½-1 tsp Ginger
½-¾ cup Oyster sauce
1-2 tsp Shoyu
2 tsp Sugar
¼ tsp Garlic powder

Note: All measurements are approximate so use to your taste.

Brown meat with garlic and ginger. Add other ingredients.
Put pumpkin in microwavable dish, cover with saran wrap and cook for 15-20 minutes, depending on size.
If baking in oven, cover with foil and bake at 350 degrees for 1-1/2 hours.

Recipe from Mark Chun

Thanks Mark for the delicious Kabocha dish. I'll make it for Thanksgiving.

Ingrid Cheng
Holistic Health Club
http://www.holistichealthco-op.org

Dream Team Intentions

I really enjoyed the Dream Team calls and want to share our intentions:

Ingrid: Keep a Gratitude journal/writing something down whenever I feel like it. See what comes into being.

Kim: Creating a visioning book or board with images and words.

Kristine: Effortless wealth/whatever I feel like doing will bring this.

Jeanne: Seeing myself as a speaker. The wise time-manager.

Aaron: Fun, enjoyment space.

Ingrid Cheng, Holistic Health Club
http://holistichealthco-op.org

Kim Selbert, Laughter Yoga
http://www.kimselbert.com

Kristine CastroLife Coach/ Yoga Teacher
www.kristinecastro.com

Jeanne Kuntz, Wellness Coach
www.yogasalad.net

Aaron Ross, PebbleStorm: "Make money through enjoyment"
CEOFlow: "Liberate the life in your organization"
www.BuildASalesMachine.com

Be a Blogger at Change.org

Change.org is currently hiring part-time blogger/editors to create the premier online space for some of the most important issues of our time. Each blogger will lead an online community focusing on a single issue, maintain a daily blog covering news and offering commentary, convene leading nonprofits and activists working on the issue, and help people translate their interests and passions into concrete action.

They are currently hiring for the following positions:
Global Poverty, Universal Health Care, Microfinance, Human Trafficking, Public Education, Poverty In America, Global Health, Water Sustainability, Cure Cancer, Sustainable Agriculture, Racism, Mental Health and more.

For details and to appy, go to: http://www.change.org/jobs/bloggers

Ingrid Cheng
Founder of Holistic Health Club
http://holistichealthco-op.org/

Celebrate Green: Greens up Celebrations

Celebrate Green! by Corey Colwell-Lipson and Lynn Colwell is printed on 100% recycled FSC certified paper. The authors practice what they preach and offer ideas that make greening up celebrations fun and easy. There are many free and low cost ways to go green. I really like the alternatives to candy in the Halloween section and all the healthy recipes in the book. If we each do something that resonates with us, then we'll empower ourselves to practice the 3 Gs. Good for the people, good for the planet and good for the community. One thing that caught my attention is the fact that obesity costs $117 billion per year. People need to be informed and empowered to eat a healthy vegetable-based diet and exercise. This is the best prevention of obesity and other related diseases. For more information or to purchase their book, go to: http://www.celebrategreen.net/

Ingrid Cheng
Healthy Cook, Yoga Teacher
Founder of Holistic Health Club
http://www.holistichealthco-op.com/
http://healthycook.ning.com/

Emotional Wellness

When life is going smoothly or well, it's easy to feel good. It is much harder to keep calm during difficult events or times. Anger, fear and grief are are part of life but we can't let these feelings overwhelm or control us. Here are some tips to maintain emotional wellness:

1. Talk to a few close friends about how you feel

2. Have some time alone to read, reflect or write in your journal

3. Exercise or get moving. Studies have shown that exercise lifts mood and enhances the quality of life.

4. Enjoy simple things in life. Notice the beauty around you.

5. Find a passion. Make a list of things you really want to do. Identify an interest and pursue it.

Modified from: http://www.medicinenet.com/emotional_wellness/article.htm

Ingrid Cheng

http://holistichealthco-op.org/

Mediterranean Diet Reduces Disease

Every 34 seconds, an American dies of heart disease. Check out this honest-to-goodness professionally authored Mediterranean Diet book by Emilia Klapp. Aging Baby Boomers and health-concious people need this information now! Emilia is offering a great affiliate program that pays you 70% commission for every sale your refer through her site. The book currently sells for $17.00. Check out her website: http://www.MediterraneanHeart.com

There is also the Breast Cancer-Fighting Diet:
3-6 servings of whole grain foods per day
1-2 servings of beans
1-2 servings of soy products like tofu
9+ servings of fruits and vegetables (3 servings at each meal plus fruit/ veggie snacks)
Garlic, herbs, and spices
1-2 tablespoons of ground flaxseed
4-6 cups of green tea
Extra virgin olive oil or canola oil for cooking

What you should eat more of:
Cruciferous veggies: broccoli, broccoli sprouts, brussels sprouts, cabbage, cauliflower
Lycopene-rich produce: tomatoes, red grapefruit, watermelon, guava
Beta-carotene-rich produce: winter squash, carrots, sweet potatoes
Citrus fruit: oranges, grapefruit
Berries: strawberries, raspberries, blackberries, blueberries
Dark green, leafy veggies: spinach, romaine, kale, collards, Swiss chard

Modified from: http://yourtotalhealth.ivillage.com/the-breast-cancerfighting-diet.html?pageNum=2

Ingrid Cheng
Healthy Cook
http://holistichealthco-op.org/
http://healthycook.ning.com/