Wealthy Health-Wise

keeping it small & simple

Who Wants To Be Anointed With Oil? October 29, 2010

Filed under: Health — Kazi @ 6:00 am
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How many of you remember the daily struggle with your mother to escape (unsuccessfully) gulping down the contents of “the big greasy spoon.” Cod Liver Oil, blah!

I can not remember ever actually getting away unscathed by the nastiest taste in the entire universe. Not once. Even when I literally vomited the contents of the spoon, along with everything that preceded it. She would force me to take down another.

I have a deep suspicion that this all goes back to the childhood of Jesus. C’mon now, the whole thing with him being “the anointed”. Telling his followers he would make them “fishers of men”.  And why do modern Christians all have a symbol of two fishes on their rear bumpers.

It can’t all be a coincidence. I think Mary was force feeding the baby Jesus cod liver oil way back then.  Ever since, mothers have been giving their children fish oil to protect them from evil spirits, disease, sorcery and bad dreams.  I mean think about it, isn’t Mary the ideal mother?  Ok, enough ‘light humor’.

Eating fish has long been considered a healthy choice for the body. The oils contained in fish are rich in substances that the body needs to maintain itself.

And Cod Liver Oil is an old favorite, that has made a resurgence now that alternative medicine has gone mainstream. Consuming fish oil as a dietary supplement is a sure way to to get more omega-3 fatty acids into your system. Omega-3s are examples of healthy oils that help with brain and heart function.

If you like fish, you can eat cold water fish once or twice a week to increase your healthy fat intake.

Cod liver oil is obtained from the livers of cod. Unlike eating cooked fish, the levels of mercury in them are nil because the purification process (look for products using molecular distillation with food grade ethanol) eliminates this harmful element.

Cod liver supplements differ from some others in that it not only contains omega-3 fatty acids but also a healthy dose of vitamin A and D. (Pregnant mothers are advised to avoid vitamin A supplements).

Sedentary types, shut-ins and the bed ridden may find it difficult to receive adequate amounts of vitamin D, since our major source is the sun. The increased use of sun block and sunscreen also decreases the absorption of vitamin D through the skin. This vitamin plays a vital role in the utilization of calcium by the body.

Ways this old preventive medicine can do a body good:

  • Depression – Cod liver oil reduces the incidence of depression.
  • Vitamin D levels – Since it increases the level of vitamin D, it leads to healthier and stronger bones and teeth when taking this supplement. Women, who are susceptible to osteoporosis, increase their bone and mineral density.
  • Heart and brain health – It reduces inflammation in the body and increases vascular integrity and integrity of nerve cells.
  • Disease prevention – Taking cod liver oil supplements may decrease the incidence of high LDL cholesterol levels, improve memory, prevent heart disease, reduce menopausal symptoms, reduce severity of PMS symptoms and also reduce incidence of diabetes type 1 in children.

Just like with any other over-the-counter supplement, it is important to first make sure you are eating complete meals that provide you with all of the nutrients that nature has to offer. Supplements are just that- supplemental.

Their purpose is not to provide the basis of your nutrition, but to fill in the gaps left by soil depletion and other side effects of modern society.

Oh yeah, the good news is today’s cod liver oil can be taken in tasteless capsules (choose gelatin free) and also come flavored for those who want to go old school and throw back a spoonful, ‘big mama’ style. So don’t worry about terrorizing your children. The modern versions are more child friendly.


7 Seasonal Adjustments to Balance Your Health-Fitness Routine October 8, 2010

Filed under: Health — Kazi @ 9:43 pm
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I was sitting on my back porch today. Soaking up the last rays of warmth before the sun dips further south. Most of the trees here are still pretty green. There are some scattered red and orange beauties, making their transition. And the few golden-yellow giants in the distance confirm that the first chill is not far away.

Autumn, more commonly known as fall is a season in which “things fall apart.” The leaves fall from the trees and fruit from the vine. Signaling the time for harvest, in-gathering and grounding.

The wise woman & man recognize the change of season as a shift in the energy governing the earth’s life, health and strength. To take advantage of the spirit of the season, it’s necessary to adjust our schedules, activities and diets to our environment.

Here are 7 suggestions to help get the most out of the cool-drying nature of Autumn.

1.Earlier to bed, later to rise.

Like the Sun, we can benefit by shortening our day. Add an extra ½ hour to your down time. You can add thirty minutes at each end of your rise and retire cycle or use the time for internal work like reading scripture/spiritual literature, contemplating nature or the stars, writing in your day/dream journal.

2.Nutrients in, garbage out.

In traditional Chinese medicine, the lungs and colon energy correspond to the fall season. Extra attention should be given to balancing any deficiencies in their function. Clean your nostrils each morning with the aid of a Netty pot, using slight sea salted water. Reduce your intake of mucus forming foods. Use expectorant herbs as a cordial tea to keep the lungs clear. The skin is a direct extension of the colon. Brushing the skin with a loofah or other wet brush will exfoliate the dead skin and stimulate circulation. Eat locally grown, fresh, fibrous fruits and vegetables to help clean the colon. In some instances, a colonic may be in order.

3.Fall back.

Reduce the intensity, length or frequency of your fitness regime. Harvest and begin storing life force in your energy channels to sustain you in the cold season when the sun will be scarce. Try one of these suggestions- if your working out 6 days a week, give yourself an extra day of rest. Train for 40 min. instead of an hour. Don’t increase your max weight or cardio/duration until the spring.

4.Work your inside game.

Increase you meditative and energy exercise time. Move from the outside in. The internal martial arts are excellent for balancing and fortifying your inner bodies. Practice standing and moving meditation forms to ground your mind-body. Release excess toxins into the earth, so that they can be transformed into life-sustaining energy. Yoga and Chi Kung are among the most popular forms practiced in the U.S. today. Find a teacher now and use the fall/winter seasons to build the foundation of your practice.

5.Enjoy the harvest.

Eat foods that are locally in season. Apple picking opportunities are available on farms throughout the east coast of the U.S. right about now. Take the family, get all the apples you can eat and have a blast doing it. Eat as much fall harvest food as you can: artichoke, arugula, broccoli, endive, beets, broccoli raabe, cabbage, carrots, celeriac, celery, chard, chicories, cranberries,eggplant, fennel, garlic, horseradish, kale, scallion, green onion, leeks, okra, pears, peppers, grapes, persimmons, pomegranates, pumpkin, radish, spinach, sweet potato, turnips, squash and zucchini.

6.Baton down the hatches.

Start fortifying your residence against the coming wind and cold. Seal the windows and doors. Stock up wood for the fireplace. Stock up on rock salt for melting ice. Have your furnace serviced. Flush the radiators. Flush all gas powered garden equipment. Prepare to bring in the potted plants. Put away your garden hoses. Cover the swimming pool. Rearrange furniture to take advantage of the warmth of light from southern windows. Change your wardrobe. Put away the spring/summer clothing in exchange for the cold weather gear. Winterize your car.

7.Give thanks.

When we harvest the benefits of our hard work, we have to keep in mind that very little is accomplished alone. There are forces helping us both seen and unseen. Be grateful for all of the people who support, encourage, guide and challenge us. Give thanks to whatever force you hold to be “greater than yourself”, for allowing you an opportunity to live another day and make your unique contribution to the world. There is someone in the world right now, that would give anything to be in your shoes . . . . . . literally.

Those who do not lose their base endure
Those who die but do not perish have longevity
Lao Tzu – Tao Te Ching

Above quote by permission of Tao Te Ching: Annotated & Explained, published by SkyLight Paths in 2006.


The Omega Man (SOD) June 3, 2010

Filed under: Health,Wellness — Kazi @ 12:41 pm
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Yeah I know, it’s been a minute. A brother has things to go, people to do, places to see and a whole lot of smoothies to get.(no typo)

That said. Here is a recipe to knock some insense into you.

1 cup         frozen strawberries

1 handful   kale leaves

1 tbs.         Udo’s 3-6-9 DHA oil

1 tbs          hemp protein

1 tbs          Berry Greens

1 tbs          ground flax seed

1 eye dropper stevia extract

Cover with water

Blend until it’s as smooth as you like.  This is a rich, omega fortified, high fiber blast of smoothie luv. The flax seed gives it a chewiness that you usually miss with smoothies. If you wanna be the last man or woman standing, drink a heaping cup of this everyday.

Warning: may cause super human strength, x-ray vision and shape shifting.  Void where prohibited.

BodyFit Boot Camp – Branch Brook Park & Orange Fitness Center

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings: Tuesday, Thursday 7 PM – Saturdays 7 AM

Mornings: Monday, Wednesday, Friday – 6 AM




Smoothie of The Day (SOD) May 24, 2010

Filed under: Health,Lifestyle,Wellness — Kazi @ 4:00 pm
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I luv smoothies. Why? Because smoothies fit neatly into my philosophy on health and fitness.  K.I.S.S & S.E.E. On top of that they’re tasty.

Smoothies exemplify the K.I.S.S. formula: Keep It Small and Simple. Especially if you own a Magic Bullet blender. You can just add your ingredients blend one cup and take it to the head.

The prep is about 5 minutes. The clean up is 1 min and your are on with your day. With a conventional blender, the clean up is a bit longer but you can make enough for the family or enough for the day. Just put the extra in a cool thermos and your off.

Smoothies are also Safe-Efficient-Effective (S.E.E.) You don’t have to worry about what’s in your smoothie, because you are making it yourself. No labels to read and chemistry to figure out.

You can get a complete meal in your smoothie. You can customize it to your particular dietary needs. In addition to the live food ingredients, you can add whatever supplements you may be using at the time. Green powders, fiber, herbs, etc. Now that’s efficient for you. Did I mention, no plates or utensils are needed.

Last but not least, smoothies are effective. The blending jump starts the digestion process, getting nutrients into your bloodstream quickly. And they taste great.  This means your more likely to consume them regularly and so will your children.

Are you having trouble getting your child to eat greens. Try this smoothie recipe and watch her beg for more.

1 big handful of berries

1/2 sliced peach

1/2 leaf green chard

1 tbs. maca powder

1 tbs. hemp protien

1/3 eye dropper stevia extract

crushed ice (or use frozen fruit)

add enough water to almost cover

blend to smooth.

I like a thick but flowing consistency. Play with recipe to achieve the consistency you like. For an adult I would use an entire green chard leaf. You be the judge with your child.

Would luv to hear how your little experiment turned out. Leave me a comment about your experience.

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM




Snack Attack Pt. 2 May 14, 2010

Filed under: Health,Wellness — Kazi @ 3:29 pm
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Here is a list of healthy snacks you can use to stave off cravings and keep your metabolism fired up and help you stay on your eating plan.  Most of these are packable, few require cooking and many are non messy, for those who need to eat at their desk. Feel free to improvise, mix and match according to your palate, taboos and situation.

  • Apple sliced – 1 medium and peanut butter 2 tbsn
  • Apple sliced – 1 medium and hard cheese slices
  • Egg salad – 1/2 cup(include celery, onions, peppers)
  • Banana 1
  • Tomato soup–1 cup with baby carrots 5 oz
  • Can Tuna – 3oz  (in water)
  • Turkey breast  2 oz wrapped around 2 pickles
  • Pumpkin seeds –1/2 cup
  • Olives – 10
  • Almonds – 20
  • Dried fruit – 40g
  • Dried peas – 25g
  • Pop corn – 2 cups (air popped)
  • Cherry Tomatoes 1 cup
  • Bean Salad – 3oz
  • Grapes – 7oz


BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM




Taming The Snack Attack May 12, 2010

Filed under: Health,Wellness — Kazi @ 3:00 pm
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We all get cravings from time to time (to time). It’s 3:30, a full hour, thirty minutes and 17 seconds before clock out time. You tummy is dong a slow dance to the tune of Maxwell’s somethin somethin. and it’s not about love.

What do you do when you need “a little somethin somethin” to take the edge off of your rising hunger, so you can concentrate and get on with the task at hand?  There are a few tricks and some healthy snacks that will tame the beast, satisfy your tasted buds and get you back to work without interruption.

  • Plan ahead- take at least two snacks to work wit you. One for before lunch and one for the afternoon stretch.
  • Train your beast. The body is very much like an animal. If you take good care of it and be consistent, it will usually behave the way you want it to. So have your snack everyday at the same time. Whether you are at work, home or out and about.  Sticking to a pre-determined time to have your snack will condition your body to expect  nourishment according to your schedule and head your cravings off at the pass (satisfy energy needs before cravings arise).
  • A snack is not an entree. Limit the portion of your snacks. A snack is just enough to satiate your energy needs until the next meal.
  • Eat snacks slowly. One bite at a time and chew completely before swallowing. The enzymes released in the chewing process are part of the digestive process, but also part of the signaling system that let’s the body know you have eaten.
  • Eat fruits or raw vegetables for snacks as much as possible. This will help you to get the fiber you need, in addition to micro and phyto-nutrients.

Tomorrow, my next post will give you a list of healthy snacks to give you not only something in your belly, but something nutritious as well.

Dingman’s Falls HikeSaturday May 15

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM




Nutrients and Herbs for Stress May 5, 2010

Filed under: Health,Wellness — Kazi @ 10:04 am
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Stress is something we all have to deal with at one time or another. The stress response is a natural biological function, but can become hazardous when allowed to reach chronic proportions. Here are some nutrients suggested by Dr Majid Ali to help us keep our stress levels in check.

First and foremost, it is important to use herbs in moderate doses and in rotation. All herbs become drugs if used in large doses and for long periods of time. Historically most drugs were isolated from herbs and plant sources.

Valerian root in doses of 400 to 1,000 milligrams taken at bedtime enhances the quality of sleep.

Chamomile taken as tea or in capsule form is helpful in chronic stress and anxiety states. It may be safely added to prescriptions for valerian.

St. John’s Wort and Ginkgo Biloba in doses of 250 to 500 milligrams, two or three times a day.

Passion flower, Catnip and Skullcap are mild herbs that have been extensively used for managing irritability, anxiety and stress.

Don’t wait for stress and anxiety to become so strong it overpowers you. Use nutritional supplements, exercise and meditation as preventative medicine when you anticipate or enter stressful times.



BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

Tai Chi Kung beginning May 8 at Branch Brook Park.




Never leave the table feeling: “I could not have eaten more.” May 2, 2010

Filed under: Health,Nutrition — Kazi @ 1:01 pm

The human animal is one of the only if not the only creature that has set aside 3 times a day to gorge itself on bulky meals. Most animals graze throughout the day. Predators hunt when hungry and once satiated may not eat for days and sometimes weeks. Humans consume large meals at a sitting until our bellies are about to burst.  We then find something to occupy our time until the appointed hour of the next obligatory feast.

This three feast a day pattern we adhere to can be dangerous.

It is part and parcel of the man made system of social control that is designed to make the eight hour a day, 5-6 day a week labor system operate like a well oiled machine. Prior to the industrial revolution, this eating cycle was not universal. Often, when I suggest to clients whose goal is weight loss, that they should begin eating a minimum of 5 meals a day; the reaction is often a long pause, a startled stare or an outright “how can I do that”. For most working people with commitments and the like, it’s hard enough keeping up your present schedules. Adding 2-3 extra meals to our list of things to do can sometimes be a bit much.

By decreasing the portion size of our meals, incorporating healthy snacks and supplemental meals like smoothies, you can get those 5 meals in easier than you think. All it takes is a little planning and commitment.  Soon enough your old eating habit will be replaced by your new sacred lifestyle nutritional ritual.

You should always feel satisfied after a meal, but have room in your tummy to eat more (but don’t).

Eat to Live! Don’t Live To Eat!


Tuesday May 4 is the Official Jump Off

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

See you at boot camp.

PS. Tai Chi Kung beginning May 8 at Branch Brook Park.
Free Pre-Boot Camp continues Saturday. 1 sessions remaining.




I Smell Something Fishy April 27, 2010

Filed under: Health,Wellness — Kazi @ 4:54 pm
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I love food. I don’t think you heard me. I really enjoy a good meal. Beginning with the aroma. Wafting through the air. Fish hooking me by the nostrils and leading me to the source of earthly delight. To the gastronomic bliss of a belly sated (but not full). Ummm! Did I mention that I really get off on good vittles. Ok, ok.

My guess, is that a few of you out there, like to eat just as much as I do.  So I’m going to share a recipe for one of my favorite dishes. It’s delicious, nutritious and simple to prepare. Baked Salmon is a dish I can’t get enough of. I could eat this several times a week and never get bored. Even the color turns me on. I mean come on, how many fish have a color named after them. Before Justin, it was salmon that brought sexy back. 🙂

Enough of my food porn. Let’s get down to the nitty gritty and cook up some Baked Salmon.

  • 2 cloves garlic, minced
  • 6 tablespoons light olive oil
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh parsley, chopped
  • 2 (6 ounce) fillets salmon (preferably wild)
  1. In a medium bowl, mix the garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Place in the refrigerator about 60 minutes. Turn occasionally.
  2. Preheat oven to 375 degrees F.
  3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Serves 2. Calories: 613, Total Fat: 51.9g

Serve with your choice of salad or steamed vegetable and you’ve got a meal I guarantee you will return to again and again and ……………  You get the point.



PS. Tai Chi Kung beginning May 8 at Branch Brook Park.