The Health Benefits of Sea Water

From Surfer Today

Excerpt: "The list of sea water health benefits is nearly endless. ...Sea water can be a natural drug and medicine. It stimulates our body and promotes the feeling of well-being that surfers know very well.

...So, what does sea water contain? On average, sea water has 3.5 percent of salt (sodium chloride). In other words, for one liter of water, you get 35 grams of salts. And then, small parts of magnesium, sulfate and calcium."

From regenerating your skin and strengthening your immune system to eliminating anxiety and preventing insomnia, salt water has many benefits.

For the complete article, click here.

 


Paula Recommends ...Lentil Burgers with Lettuce and Yogurt

Lentils are a protein-rich, fiber-packed member of the legume family. Similar to a mini-version of a bean, lentils grow in pods and can be found in red, brown and green varieties. Lentils are rich in folic acid as well as many essential vitamins and minerals including calcium, potassium and magnesium. This easy-to-prepare recipe can be made ahead of time, refrigerated and used for a quick meal or snack. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
3/4 cup french green lentils, picked over and rinsed
3 cups water
Coarse salt
1 small shallot, finely diced
2 large eggs, lightly whisked
1 cup plain, fresh breadcrumbs
2 Tablespoons chopped fresh flat leaf parsley
2 Tablespoons extra virgin olive oil, plus more for drizzling
1 head lettuce such as oak leaf, bib or escrow separated
1/2 cup plain yogurt
pinch cayenne pepper, for serving
8 to 12 caper berries and small red onion, half diced, half thinly sliced, for serving

Directions
1. Bring lentils and 3 cups water to a boil in a medium saucepan. Reduce heat, season with salt and simmer until lentils are tender, about 20 minutes. Drain and let cool completely. (If not using lentils immediately, let cool and then refrigerate in cooking liquid up to five days.)

2. Combine lentils, 1/2 teaspoon salt, diced shallot, eggs, breadcrumbs and parsley in a medium bowl. Transfer half of mixture to a food processor; pulse until smooth (or mash with a potato masher). Fold into remaining lentil mixture until well combined. Using a 1/4 cup measure as a scoop, shape mixture into eight 2 1/2-inch patties.

3. Heat a heavy, large skillet over medium-high heat. Add oil and swirl to coat bottom. Add patties in a single layer, working in batches if necessary. Cook, turning once, until crisp and brown, about 4 minutes. Transfer patties to a plate and let cool slightly.

4. Divide lettuce among serving plates; top with lentil patties. Divide yogurt among plates. Season with salt, sprinkle with cayenne pepper and drizzle with olive oil. Garnish with caper berries, sliced onion and parsley.

Note: Makes 4 servings, two patties each

Nutritional info: Per serving: 305 calories, 5g total fat (1g saturated fat), 48g carbohydrate, 18g protein, 11g dietary fiber.


The Health Benefits of Kayaking

From Health Fitness Revolution

Excerpt: "How about taking a look at the world from a whole new angle? Grab a kayak and go exploring. Kayaking is great exercise and gives you an intimate view that really immerses you in nature. Its health benefits include:

  1. Weight loss
  2. Reduces stress
  3. Upper body workout
  4. Mental health
  5. Community
  6. Great source of vitamin D
  7. Builds positive self-image
  8. Core strengthening
  9. Tones legs
  10. Improves heart health

For more detail on the many benefits of kayaking, click here.

 


Dean Randazzo

Going Big.
Jersey Boy, Maverick, Hall of Fame Surfer

Excerpt: "Dean Randazzo – New Jersey’s most accomplished surfer, nicknamed the Jersey Devil – always knew he’d do great things. And four rounds of Hodgkin’s Lymphoma didn’t slow his battle against all odds.

Born in Atlantic City, Randazzo grew up in Margate and Somers Point. As an amateur surfer in 1989, he represented Mainland Regional High School at a National Scholastic Surfing Association competition in California. He turned pro the following year after he earned the attention of the Association of Surfing Professionals during a stellar performance at the 1990 Cold Water Classic. Ascending international rankings, he qualified for the ASP World Championship Tour in 1996, the first New Jersey competitor to do so."

At the height of his career in 2001, Randazzo was diagnosed with Hodgkin’s Lymphoma. Following multiple bone marrow transplants and four bouts with cancer, he returned to surfing, and the podium.

For more on Dean, now 45 years old, and all he's doing to pay it forward for cancer fighters, click here.


Giulia Migani

Fitness for Life

Her story: Giulia, now 14 years old, was diagnosed with Acute Myeloid Leukemia in 2005 when she was just 20 months old.

Two weeks after starting chemotherapy, the doctors found a tumor attached to Giulia's brain stem. It could not be removed so the doctors installed an internal shunt to permanently relieve the pressure in her brain. After several weeks in intensive care, Giulia returned to the high-risk cancer ward to continue her battle.  Five months later, doctors transferred Giulia to Boston Children’s Hospital where she received a bone marrow transplant from her 6-year-old sister. Today she is in the eighth grade and is looking to the Adventure Project grant to "give me the training I need to learn how to better take care of myself."

In her words: "In school, I enjoy math and science while I am not fond of social studies. I am hoping that the skills I learn in school will help me prepare for business school in the future, and later help me own my own bakery. In my free time, and in the summer especially, I love going to the beach and hanging out with friends. While I am active in the summer months, I do not play any sports. I am hoping (the Adventure Project grant) will help me attain the physical exercise I need for an overall healthy lifestyle."

Her short-term athletic goal: "To improve conditioning, increase endurance, and manage pain associated with physical activity."

Her long-term athletic goal: "To become more active ...to improve my overall health."

Personal Motto: "I do not have one yet."

 


Paula Recommends ...Cherry Tomato & Watermelon Salad with Feta & Mint

We call this "Summer in a Bowl."  It's salty and sweet, with a hint of acidity. Make it with the best tomatoes you can find, a cold watermelon, less dressing than you would think and, if you can find it, Bulgarian feta (we found it at Whole Foods). Yellow tomatoes are a great choice for this dish because they are so visually striking against the dark pink of the watermelon. The combination of flavors and textures in this cooling salad is superb. This quick and easy seasonal dish is packed with vitamins, plant phytochemicals as well as calcium and a dose of healthy fats. Enjoy it as a starter or as a side dish to grilled shrimp. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 mini seedless watermelon, about 4 lbs
1 3/4 lb heirloom tomatoes, sliced
2 Persian cucumbers, sliced
2 Tablespoons Extra virgin olive oil
2 Tablespoons white balsamic vinegar
3 ounces of feta cheese, crumbled (preferably Bulgarian feta)
1/2 cup fresh mint leaves

Directions
1. Remove the rind from the watermelon and cut into 3-inch edges, then thinly slice.

2. In a large, shallow serving bowl, gently toss together the watermelon, tomato and cucumber slices. Drizzle the olive oil and vinegar over the mixture.

3. Sprinkle with the feta cheese and serve immediately.

Makes 6 servings

Note: If you have leftovers, feel free to put it in the blender for a refreshing gazpacho variation the next day. 

 


Go Simple

From Psychology Today |  By Linda Esposito, LCSW

Excerpt:
 "The voices in your head reminding you of the Friday deadline. Your spouse saying there’s a last-minute get-together with friends. Your kid crying because the book report is due, and he needs help.

Most of us live with some form of mental chatter or another. But how do you mentally declutter? In short, clear your mind of the obsessive thoughts which can overwhelm you and keep you mired in avoidance, indecision and procrastination. The extreme example is OCD, although more commonly, we struggle with mindless, automatic, negative thoughts, which cause brain drain. Either way, too many of us are living our fears and not our dreams.

The problem is exacerbated by mental hoarding. Or when every third negative thought, bad memory, and personal slight fills the memory bank, collecting interest.

Accumulating unhealthy thoughts takes a toll. Your mind is a mental battlefield, your days wasted with one psychological arm wrestle after another. Compounding the problem is physical exhaustion.

Regardless of your situation, or DNA, your mind will not become calm, confident, and clear if you do not pay attention to paying attention:

  • You can’t stop boredom from creeping in if you don’t realize you’re checking out in the first place.
  • You can’t overcome avoidance if you don’t recognize you’re dreading reality this very moment.
  • You can’t practice steps to feel calm if you don’t listen to your body’s stress signals.

Awareness is everything to anxiety. Too often, energy is squandered between two mental states: rehearsing the future or rehashing the past.

While no shortcuts exist to get rid of unwanted thoughts, the following minimalist mindsets can help set the tone for a cleaner psychological slate.

  • Tis Better to Donate Than Accumulate
  • Love People Not Things
  • Simplify, Simplify, Simplify
    • Be more with less.
    • Stress less.
    • Drive less.
    • Text less.
    • Talk less.
    • Eat less.We have a finite amount of mental energy every day. Unused minutes do not roll over to the next month. Choose your thoughts, actions, and relationships wisely."

For the complete article, click here.


Brittany Alvarado

Focused on Fitness

She’s 25 years old, passionate about soccer, people and living her best life. She’s “always looking for a new adventure” as she pursues a career as a videographer. She’s also a thyroid cancer survivor, diagnosed her junior year in college. A relentless, hard-working, high-achieving athlete in school she now aims for fitness that will allow her to “consistently work out with different movements.”

Her story:  "It was just after I finished my junior year of college, I started to notice something was off about me. My whole life I had been a healthy athlete, who was always leading the way when it came to fitness. I was a complete sports junkie. That wasn’t the case anymore. I could barely wake up at 12pm and even if I got an insane amount of sleep, I still wanted to sleep more. I didn’t understand. So after things didn’t change and I was becoming more noticeably moody and tired, I went to get my yearly physical to see what was up. My blood work came back with my thyroid levels all out of wack, which is where the rollercoaster began...

"To this day, though I am cancer free, my body still isn't the same. I have to take medication every day for the rest of my life to make up for not having a thyroid. Monthly blood work is the new norm too and I hate needles. I had to get three eye surgeries due to Graves' eye disease, which pushed my eyes outward. ...There are days of mood swings and roller coasters. Things that came so easily to me now take major motivation to do. It's all a part of my new life after cancer, but every day I remember that going through this gives me a bigger platform.

"I am living the dream right now and cancer will not stop me. I say my life is forever changed because it is. No, my body will never feel 'normal,' but I will never stop fighting a good fight. I will never ever change who I am. I just want to make people smile. I want to make people better and I fully intend on doing that day in and day out. Love and courage beat cancer."

Her Goal: "Building a healthy body. Would love to be part of a sport like kickboxing or boxing or CrossFit"

Personal Motto: "Believe (I have it tattooed on my wrist). If you believe in something and truly want it, you can achieve it."

To learn more about Brittany, click here.


Beach Volleyball: Fun and Fitness in One

From Health Fitness Revolution

Looking to get outside in the sun but need to make time for that workout? You may want to try beach or lake volleyball. There are many benefits to this fun outdoor exercise that you might have not even realized.

For starters, beach or lake volleyball can help improve hand-eye coordination, muscle tone, agility, flexibility, balance and increase energy. Along with all of that, you are getting outside, absorbing some of the sun’s health-giving vitamin D.

Playing volleyball on the beach or lake actually delivers more health benefits than a regular indoor game. The sand adds resistance, prompting your muscles to work harder which leads to greater strength and endurance. You’ll also burn more calories and expend more energy than running on the road which means you’ll get the same return on your workout in less time.

According to Health Fitness Revolution, “Sand volleyball offers the same energy-boosting benefits as all other physical activity in addition to being invigorating because the workout is outdoors and extremely social.”

For more on the many benefits of beach volleyball, click here.