Prevent Eye Fatigue

Much like our muscles, our eyes benefit from their own forms of exercise. Be good to your eyes using these three tips, excerpted from http://www.allaboutvision.com/cvs/irritated.htm :

[1.] Exercise your eyes.

Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the “20-20-20 rule.”

Looking far away relaxes the focusing muscle inside the eye to reduce fatigue. To ease eye strain, make sure you use good lighting and sit at a proper distance from the computer screen.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times. This exercise reduces the risk of your eyes’ focusing ability to “lock up” (a condition called accommodative spasm) after prolonged computer work. Both of these exercises will reduce your risk of computer eye strain.

Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.

[2.] Take frequent breaks.

To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day. Many workers take only two 15-minute breaks from their computer throughout their work day.

According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five-minute “mini-breaks” throughout their work day. And these supplementary breaks did not reduce the workers’ productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.

During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue. Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back.

[3.] Modify your workstation.

If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor. Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn’t shine into your eyes or onto your computer screen.

Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height. Purchase ergonomic furniture to enable you to position your computer screen 20 to 24 inches from your eyes. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.”

Feed your face

Here’s a great little article on how to “feed your face” – all the wonderful foods you can eat to make for better facial skin care.  enjoy!

 

http://www.lifescript.com/health/centers/psoriasis/tips/feed_your_face_10_foods_for_better_skin.aspx

 

Avocado Season!

bounty 

 Its that time of year!!! Avocados are dropping from the trees left and right here in Hawaii!  Besides guacamole, what else can you do with these delightful little (or in some cases BIG) gems? Here are a few recipe ideas for you to explore…

Avocado Boats – serves 4

2 large avocados, sliced in half  & pitted. Scoop out the meat & set aside. Save the avocado skins (these are the boats)

1 cup of brown rice seasoned with 2 Tbsp tomato paste, 1 tsp cayenne, 1.5 tsp cumin, salt, & pepper to taste

1 cup of prepared black beans (I like to add Nutritional Yeast to my beans)

2 leaves shredded romaine lettuce

1 leaf shredded purple cabbage 

1/2 cup fresh kernel corn, boiled until tender then cut from the cob

Top with Mango Salsa (because they are in season, too!) with Avocado

1 large ripe mango, chopped to approx. 1/4 inch cubes

1 large tomato, chopped to approx. 1/4 inch cubes

1 large avocado, chopped to approx. 1/4 inch cubes

1/4 cup red onion, chopped fine

1-2 Hawaiian Chili Pepper, chopped fine (use gloves, these babies pack a punch)

1/4 cup chopped cilantro (chinese parsley)

juice of one lime

1/4 Tbsp lime zest

salt and pepper to taste

Mix all salsa ingredients gently.

Now load the boats (empty avocado skins)! Set a-sail on a sea of blue corn chips. Add sails to your boat using yellow corn chips.  

Ray’s Guacamole Enchiladas

I like simple Guacamole, some like fancy…I’ll give you a hybrid

1 large ripe avocado

juice of 1 lime

2 Tbsp red onion finely chopped

1/4 cup diced cherry tomatoes

1 small jalapeno finely chopped

salt & pepper to taste

Mash all ingredients into a medium sized bowl.  Put the pit of the avocado back inside the bowl to prevent browning, cover and set aside.

Ray’s Enchilada Sauce

I got this recipe from my old boss Ray at the Evergreen State College in Olympia Washington.  His recipe didn’t have any measurements to work with, so I had to make it up over the years…

1/2 cup of Vegetable Oil 

1-3 cloves of garlic, minced

1/3 cup garbanzo bean flour

1/2-1 tsp chili flakes

1/2 tsp white pepper

1/2 tsp cumin

1 cup water

2 Tbsp tomato paste

Heat oil and garlic over medium/high heat. In a separate bowl, mix all dry ingredients thoroughly. Once oil is nice and hot, slowly add flour mixture with a whisk.  Reduce heat to medium-low. Slowly whisk in water, then tomato paste.  Heat through about 2-3 minutes.

Fill soft corn tortilla shells with guacamole and roll up two per plate and smother with hot enchilada sauce.  Serve with lime rice and refried pintos.  Garnish with cilantro and green onion.

California Alfredo

 Ok…now for something NON-Mexican…

Creamy Avocado Pasta Cream Sauce       

1 large avocado or 2 small avocados

3 cloves fresh garlic

 juice of 1/2 a lemon

1/2 cup fresh cilantro

3 Tbsp Coconut Oil

1/4 cup Nutritional Yeast

1 cup halved cherry tomatoes

 1/4 cup capers

1 box quinoa or brown rice pasta, prepared as directed.

         *You can substitute the grain pasta for zucchini pasta (4 large julienned zucchini salted, then cooked over medium heat for 1-2 minutes with coconut oil – do NOT overcook).

In a blender or food processor, combine the avocado, garlic, lemon, cilantro, mayo, and nutritional yeast until smooth.  Toss the pasta and cream sauce, then toss the cherry tomato halves and capers. 

Raw Vegan Key Lime Pie (for the sweet tooth) the finished pie!

2 large or 4 average sized avocados skinned & pitted

2 cups coconut cream (no additives, if your store doesn’t carry coconut cream buy 2 cans of coonut milk, place in refridgerator for a few hours, open cans without shaking up & spoon off the thick white cream at the top. If you store only carries the brick kind, mix 1 brick with 1 can of coconut milk, skimmed as previously described.)

The juice of 4 large limes

1/2 cup of agave or honey (can add more or less depending on how sweet your sweet tooth is)

1.5 cups crushed pecans or pistachios

Line the bottom of a pie plate with the crushed nuts. Put all remaining ingredients in the blender until smooth. Pour over nuts. Garnish with sliced, fresh kiwis or strawberries. Refrigerate at least 1 hour prior to serving

 

 

the skinny on weight loss

Here are the three simple steps to losing weight … I use “simple” loosely, since we all know that losing weight is easier said than done.  So, the following three simple steps does not deal with emotional, mental, or physical stress that the body may be undergoing.

#1.  Drink water.  I’ve said it before and I’ll say it again: Drink at least 8 glasses of water a day.

#2.  Move more.  Even doing a daily brisk walk for 20-30 minutes can boost your metabolism.  For moderate to intense activity, 30 minutes is enough.  For mild to moderate activity, 30-60 minutes is the goal.

#3.  Eat small frequent meals 5-6 x a day instead of 3 large meals.  Some of us think that the trick to losing weight diet-wise is to limit out intake – this is true in terms of portion control and eating in moderation, but many of the obese population in our country is actually suffering from not eating enough and the body’s metabolism turning into starvation mode instead of burning up calories mode.  So, by eating small frequent meals 5-6 x a day, we are helping our bodies use up more fuel more efficiently.

Golden yellow ilima

One of our favorite things to do as a family is to go hiking, and since we have little ones and can’t go all out and do rock climbing quite yet, the Diamond Head hike is a sweet switchback trek for us.  And one of the best things about this hike is to notice the best that nature has to offer.

In particular is the ilima flower.  The Diamond Head hike is just studded with these beautiful native flowers.  The golden yellow ilima is O’ahu’s official flower and was once used for medicinal purposes in Hawaiian culture. 

 

 

 

Living Without?

I saw this title on a magazine in Whole Foods the other day and thought, “Wow! This is probably what people think about my diet and lifestyle.” It’s true that I purposely acquire less in order to maintain less, I somehow survive with very little sleep, and my soy, wheat, meat, and dairy free diet leaves people questioning, “What DO you eat?” but I rarely feel as if I am “Living Without”. The real challenge for people to wrap their heads around is the food piece, so I thought I would dedicate my portion of the SHA blog to recipes, at least temporarily.  You will have to be patient with me.  I am not one to measure a lot of ingredients, but I’ll give you a good estimate :)

Basil Pesto – Hawaiian Style                                                                                                                 Vegan Pesto

If picked regularly, a basil plant can last years in Hawaii.  The key is to pick before it flowers.  That keeps the basil from turning bitter.

4 cups of fresh picked basil

1 cup unrefined coconut oil

1 cup macadamia nuts

2/3 cup nutritional yeast

1-2 tsp sea salt

1 Tbsp crushed black pepper

1-3 cloves fresh garlic

Juice of 1 lemon

1 Tbsp lemon zest

Throw it all in the food processor and press go.  I like my pesto THICK, but if you are one who likes it runnier, add more oil.

Spread it on some whole grain bread or crackers topped with a fresh slice of tomato.

Dip Fresh vegetables, like carrots, bell peppers, or steamed broccoli or asparagus.

Stir into pastas (I LOVE the Quinoa pasta) along with diced red sweet peppers, kalamata olives, and sweet red onion slivers.

pesto pasta

Stuff fresh spinach into portobello mushroom caps, bake covered at 400 with an inch or two of water for about 2o minutes (until tender).  Make about 1cup pearled barley or brown rice. Mix prepared barley (rice) and pesto & then stuff liberally into the cap.

Pesto Stuffed Portobello Caps Try thinly sliced breadfruit and zucchini layered in a pan alternating with pesto in between the layers for a “green” pasta-less lasagna. Bake at 350 for 30ish minutes. top with grated beets to add a splash of color to each slice. 

Basil can be replaced with cilantro (Chinese Parsley).  Coconut Oil can be replaced with Extra Virgin Olive Oil or Vegetable Oil.  Macadamia Nuts can be replaced with Cashews, Hazel Nuts, Pine Nuts, Pecans…whatever ya got.  Add a little crushed red pepper for a spicy little kick!

PESTO!!! The possibilities are endless!

Our Locations

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Sacred Healing Arts
1188 Bishop St # 1509
Honolulu, HI 96813

North Shore
Sacred Healing Arts
62-203 Lokoea Place
Haleiwa, HI 96712

Fax: 808-792-3336

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