There are many signs of summer: camping, mosquitoes, road trips, and of course the Labor Day BBQ. If you’re like most people you’ve already cooked more than a few meals on the grill this summer. While BBQing can be a very healthy way to eat, there have also been concerns about it contributing to health concerns like cancer. Here are the answers to the most common BBQ-related questions I’m asked:

One of the biggest concerns about BBQing is the possible link between BBQed food and cancer. Is there a real risk?
There is a link between BBQed foods and the risk of cancer. Basically, when foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form. These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These compounds are known carcinogens. But, you don’t need to remember their names to lessen your risk of exposure to them.

How can we enjoy grilled food and still reduce our exposure to these cancer-causing agents?
Well, there are actually a few easy things that you can do to reduce your exposure to these compounds.

Choose foods that are low in fat like lean cuts of meat, poultry or fish. Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke. By choosing lean cuts of meat and of course vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.

You should also trim excess fat from meat prior to cooking it.

What about avoiding flare-ups as much as possible while you’re BBQing?
Paying attention while you’re BBQing helps to lessen the likelihood of flare-ups, intense smoking, and charring is helpful too, which can result in healthier meals.

What about marinating our foods prior to BBQing it? Does that have any impact?
Yes, definitely. Certain types of ingredients used in marinating foods can really impact the formation of carcinogens.

Marinate foods like meat in olive oil and lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99 percent while cooking. Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.

Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs in a particular family used in marinades drastically reduce the formation of heterocyclic amines. These herbs include: basil, mint, rosemary, thyme, oregano, and sage. Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking. Fortunately, they add tremendous flavor so most people won’t even know you’re making they’re BBQed food healthier.

What about barbecued vegetables? Are they a healthy option?
Yes, as long as you avoid overcooking them. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down. So don’t overcook them. Also, avoid eating any charred parts of the vegetables.

One of the easiest ways to make BBQing healthier is to add vegetables as much as possible. Making kebabs is a great way to do this. By alternating lean meat and vegetables, the veggies will not only add flavor, they’ll also help to keep the meat moist and add fiber and nutrients.

Does keeping your grill clean prior to cooking help as well?
Definitely. It’s important to keep your grill clean prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char you consume. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.

Do you have any final advice about healthy grilling?
Yes, I love BBQed food as much as the next person. So, I think it’s important to remember that you don’t have to give up BBQed food if you’re trying to eat healthy and follow a healthy lifestyle. You can have your grilled food and enjoy it too, along with your health by following the simple tips I mentioned like choosing lean meat (if you’re eating meat at all), marinating food in olive oil, lemon juice, and fresh herbs and adding more veggies to the grill.

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Frankie’s Vegan Spare Ribs
This recipe sounds tasty, and not too complicated. The meat substitute is seitan. It does call for a food processor, and about an hour of total baking time, which is not too bad. There is a BBQ sauce recipe that goes with the ribs.

Carolina-style Barbeque Sandwiches
From Vegetarian Times, this one I would like to try, but it calls for a lot of cider vinegar. In fact, in the comments section, most said it was too much and they reduced it, “I just made this recipe and after reading the above posting I reduced the apple vinegar to around 1/4 C.” The sauce is supposed to be tangy, and mustardy. The sandwich uses seitan as the protein source. (If you want the sweeter Kansas City BBQ sauce, here is a recipe for Big Al’s K.C. sauce.)

Sweet and Spicy Barbeque Tofu
A simple but appealing recipe for comes from About.com. The only issue I see is the call for 3/4 cup brown sugar. That seems like too much, and could be reduced to maybe 1/4. Also it mentions using 3/4 cup orange juice concentrate, which could be enough sweetness by itself. Marinating takes 2 hours, but everything else is quick.

Eggplant BBQ with Fresh Chive Vinaigrette
This recipe sounds the most original. It also doesn’t require much time. When can you say you last barbequed an eggplant?

Brazilian Beach Skewers
For people who do eat cheese, there is an intriguing recipe using Halloumi, which is a middle eastern cheese usually only made from goat and sheep milk. You can probably get it at a middle eastern grocery store, and some supermarkets might carry it. (A simple recipe once you have acquired the Halloumi.)

BBQ Seitan Ribs
SusanV of the FatFree Vegan Kitchen blog has a recipe for ribs that sounds good, though it is not entirely fat free. This one requires you have your own sauce. She says it is easy to make, but the recipe requires something called liquid smoke.

Try a delicious, nutritious, and healing iced teas this summer.  Enjoy!

Acai Berry Blast
The acai berry in this tea makes it high in antioxidants.  Antioxidants help protect your body against the effects of aging (yes, wrinkling!) and disease.  The fresh lemon juice gives your body a boost of more than 20 anti-cancer phytonutrients.  I’ll be discussing anti-cancer phytonutrients in an upcoming post.

4 acai berry tea bags (I used Stash Acai Berry Herbal Tea for this recipe)
20 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
4-1/2 to 5 cups water, boiled
Juice of 1 lemon
Ice

In a Pyrex container add the acai berry tea bags (with the paper tags removed).  Allow to steep for 5 to 10 minutes.  Add the stevia and boiled water.  Fill two large glasses (or 4 small ones) with ice and lemon juice.
Serves 2 to 4

Iced Chai
The almond milk is an excellent source of calcium and magnesium.  The tea and spices have antibacterial and antioxidant properties.  Cinnamon helps regulate blood sugar.

½ cup liquid chai concentrate (I used Tazo Organic Chai Concentrate for this recipe)
1 cup almond milk
Dash freshly-ground nutmeg
4 medium ice cubes
Dash of cinnamon

Mix all ingredients except the cinnamon in a shaker or glass.  Pour into 1 large glass or 2 small glasses to serve and sprinkle with cinnamon.

Serves 1 to 2

Sugar-Free Green Tea Lemonade
There are many great healing properties of green tea, ranging from burning belly fat to warding off cancer.  Read 9 Reasons to Drink Green Tea here.  Fresh lemon juice contains over 20 anti-cancer phytonutrients (more in an upcoming post).

1/4 teaspoon of matcha (green tea powder)
Juice of 1 lemon
6 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
2 cups water
Ice

Blend all ingredients except ice in a blender.  Add the ice to 1 or 2 glasses.  Pour green tea lemonade mixture over ice and serve.

Serves 1 to 2

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

via Care2

Here’s a quick collection of simple summer recipes, for those of us whose gardens are producing way too many cucumbers…

An excellent source of vitamin C and molybdenum, the humble cucumber is nothing short of a nutritional powerhouse. Cucumbers are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium. They also contain the important mineral silica, which is necessary for many bodily functions and metabolic reactions. Some researchers have found that silica may be more important for osteoporosis than calcium, as it deposits minerals into the bones and speeds the healing of fractures.

In addition to their nutritional benefits, cucumbers have all sorts of other uses, from body care to household cleaning. But with the following four recipes, there’s no need to let any cucumbers go to waste.

Image: MD Mallet

Quick and Easy Cucumber Vinaigrette
serves 3-4

4 cups cucumbers, sliced
4 tsp. cold-pressed olive oil
1 tsp. herb seasoning such as Herbamare
1 1/2 Tbsp. raw apple cider vinegar
1 Tbsp. fresh lemon juice
1/2 sweet onion, sliced thinly
1 Tbsp. nutritional yeast
sea salt/tamari, to taste
1 tsp. dried oregano or dill
1/4 tsp. black pepper (or cayenne pepper)

Mix all ingredients together in a bowl. Chill and marinate for an hour or more before serving.

Image: Gentle World

Japanese Cucumber Salad (Namasu)
serves 2–3

4 cups cucumber (see below)
1/2 tsp. sea salt
1/4 cup apple cider vinegar
2 tsp. herb seasoning such as Herbamare
1 1/2 tsp. fresh ginger, minced (or squeeze the fresh juice)
1/4 cup dry sweetener

1.    Partially peel the cucumbers so some green strips show. Slice thinly. Place in a bowl and add salt. Stir and let stand for 15–20 minutes.
2.    Combine the remaining ingredients in a separate bowl.
3.    Press excess liquid from cucumbers. Pour vinegar dressing over the top.
4.    Chill for half an hour before serving (at this point the cucumbers will still have some crunch.) Chill for four hours or overnight for a softened cucumber salad.

Image: Theilr

Cucumber and Cherry Tomato Salad
serves 3–4

1 cup cherry tomatoes, halved
2 long seedless cucumbers, diced
1 small sweet onion, diced
1/2 cup bell pepper, diced
1+ Tbsp. cold-pressed olive oil
1 1/2 Tbsp. apple cider vinegar
1 Tbsp. nutritional yeast
1/4 tsp. garlic powder
1/8 tsp. black pepper (or cayenne pepper)
1/4 tsp. dill weed
1/2 tsp. dried oregano
sea salt or tamari, to taste
1/2 tsp. herb seasoning such as Herbamare

In a bowl, mix all ingredients together. Stir. Marinate before serving if desired.

Image: Kirsten Loza

Cucumber & Snow Pea Salad
serves 4

2 cups cucumber slices
1 cup snow peas
1/4 cup red bell pepper, sliced
1 Tbsp. raw apple cider vinegar
sea salt or substitute, to taste
2 Tbsp. fresh dill, chopped
2 Tbsp. cold-pressed oil (optional)

Peel and slice cucumber; mix with the vegetables. Add seasonings and herbs. Chill before serving.

Image: Theilr

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Visit www.GentleWorld.org for more information.

As summer vacation comes to an end, for many of us, thoughts turn back towards school.  Late August to early September feels as much like a beginning to me as January 1st.  It’s that school year rhythm that’s embedded deep in my psyche.  As I consider the new school year, I ask myself a few questions: “What worked well last year?” “What can I do to make things more manageable?”

If you want to make a new school year resolution, but aren’t sure where to begin, here are some suggestions.  Remember, even adopting just one of the following will yield benefits for all.  Happy New School Year!

1. Invest in a quality backpack: While it’s tempting and easy to buy a low-cost backpack featuring one of your kids’ favorite TV characters at a local big market store, spending more now for a well-made backpack will save you a nice chunk of change over the years.  A friend of mine has a daughter entering the fifth grade, and she’s had the same backpack since kindergarten!  It’s still in great shape — no holes or broken zippers; it’s washable, so it still looks fresh; and its classic styling has made it timeless.

2. Invest in a quality reusable lunch kit: Basically, everything noted about quality backpacks applies here.  A sturdy, well-made lunch bag or box and reusable water bottle, made without bisphenol-A (BPA) or lead, will keep your child’s lunches safe over the years.  There are quite a few options available that include reusable dishes, so that you and the planet can be free from endless plastic baggies.  Lunchsense washable lunch boxes can be purchased alone or with a set of reusable, multi-sized, watertight containers made of food grade plastics, an ice pack and a drink bottle.  The lunchbox itself becomes a placemat for your child’s meal.

3. Prepare more school lunches: Sending your kids to school with lunch from home is the best way to ensure that they have the option to eat the things you think are best for them (though, you can’t totally control lunchroom swaps.)  However, in a crunch or culinary imagination slump, it’s easy to quit preparing lunch and to allow kids to buy whatever the cafeteria has cooked up.  To help make preparing school lunches easier, try planning out your child’s lunch menu earlier than the night before.  Schools often send home the lunch menu for the month.  You can create a similar schedule of meals so that you can shop weekly based on the predetermined menu, and know in advance what you’re packing each day.  Having your child help with the menu selections can help you pick meals that will actually get eaten.  Also, if possible, designate a space in your pantry and fridge as the “school shelves,” so that the family will know not to eat certain items, frustrating your school lunch and snack plans.

4. Simplify your schedules:  Soccer, swim team, gymnastics, dance lessons, book clubs, community theater, birthday parties, playdates… getting overscheduled is so easy to do!  Determine your priorities for the year, and honor them.  Isn’t having a family life that is sane and cohesive more important than having a child trying to excel at everything?  Once you get a grasp on what the school workload is, try to limit extra-curriculars to what brings your child pleasure and growth, but minimal stress.  Down time is vital to health and growth.

5. Have a consistent bedtime:  Kids need to get enough sleep at night, and parents need time to unwind.  Figure out what time your kids need to be in bed each night, then schedule enough time for the evening wind down — clean up, baths, book reading — in order to have lights out by bedtime

6. Prepare a nutritious breakfast: We all know that a good breakfast supports a successful day for both kids and adults, yet the things we often associate with breakfast are not especially nutritious: pancakes, waffles, sugary cereals.  Stock your fridge and pantry with easy to prepare breakfasts — eggs, whole-grain cold and hot cereals, quality bread, low-fat yogurt, fresh fruit, nut butters – to make breakfast energizing, healthy and no fuss.  Also, remember that breakfast does not equal sweet.  Consider including savory options such as warmed up beans and brown rice or hummus with whole-grain pita on your breakfast menu.

7. Donate outgrown clothes: Kids grow and grow and grow, making some new school clothes obsolete before they’ve been thoroughly broken in.  Do yourself a favor and immediately donate outgrown clothes to a thrift store or pass them on to someone who can use them instead of cluttering up your home with them.  They will be a treasure to someone and you’ll enjoy not having overstuffed drawers and closets full of clothes no one in your home can wear.

8. Recycle paper: The volumes of paper that kids bring home from school astonishes me.  Newsletters, fundraising material, spelling lists and tests, homework assignments, flyers, doodles.  While some of this material — certain lessons and art projects — are keepers — a lot of it is not.  You know it’s coming, so be prepared.  Make it easy to dump unnecessary papers in a recycling bin or bag in your home, reducing both clutter and landfill trash.

9. Give yourself enough time in the morning:  Being rushed is anxiety-inducing, stirs up anger and is, overall, a lousy feeling.  If you have found your family consistently experiencing the morning rush, it probably means you or certain members need to get up earlier than is customary.  Sometimes a simple extra fifteen minutes is all it takes to make getting to the bus stop, make sure everything’s in the backpack, and have time for good-bye kisses the new normal.

10. Bless your life: In all of the hustle and bustle of having school-aged children, it’s easy to develop the habit of complaining or operating out of a low-grade negativity.  A definition of “to curse” is “to speak evil of.”  Instead, bless yourself, your family, your life.  These years are a passing season, and while it’s not all bliss, give your family the gift of being grateful for the good, the love, the health, the joy, the humor and the blessedness of the day.

Via Care2

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Who says non-meat eaters can’t have any fun with a grill? The culture of barbecue may be obsessively meat-centric, but I’ve known many a vegetarian who can perform magic with hot coals, some sauce and a squash. I’ve thrown together plenty of vegetable marinades in my day, here are a few of my favorites. The chemistry is simple–mix the marinade up and let your vegetables marinate in a shallow dish from between 30 minutes to an hour before grilling. For larger quantities, double the ingredients.

Spicy Orange & Cilantro
2 tablespoons olive oil
1 tablespoon orange juice
1 tablespoon orange marmalade
1 tablespoon chopped fresh cilantro
1 teaspoon red pepper flakes

Asian
2 tablespoons light soy sauce
2 tablespoons seasoned rice wine vinegar
2 teaspoons minced fresh ginger
1 teaspoon sesame oil

Brown Sugar & Bourbon
2 tablespoons soy sauce
2 tablespoons bourbon
1 tablespoon brown sugar
1 teaspoon cayenne pepper

Lemon & Garlic
1 tablespoon olive oil
2 tablespoons lemon juice
1 tablespoon lemon zest
1 teaspoon minced garlic
Salt and freshly ground pepper to taste

Maple & Wasabi
2 tablespoons maple syrup
2 tablespoons olive oil
1 teaspoon wasabi

By Jay White, Founder, Dumb Little Man
So my father and brother-in-law were over this weekend for a barbecue. My fridge was stuffed with appetizers and salads so I was only able to fit a 12-pack of beer. Normally, this would have been enough so I didn't worry about it. After a couple hours, the stash was depleted; the old man got into a groove and well, so did we.

I did have some more beer in the garage but the 90+ degree Chicago heat had rendered it useless for at least an hour. Now what? These guys all had designated drivers and, in all honesty, they wanted more beer. Little did I know, the old man had a trick up his sleeve that I had never heard of. If I had a video camera ready, I would have taped this because it was pretty cool (sorry, no pun intended there).

Here is how he took beer from 80+ degrees to (seemingly) 40 degrees in about 3 minutes.

1. He took 6 hot beers from my garage and he placed them into a steel pot from the kitchen
2. He tossed in enough ice cubes to completely cover the beer
3. He then filled the pot with water
4. Next, and this is the trick, he tossed in (what must have been) 2 cups of table salt.
5. He took a large wooden spoon and stirred this thing up to be sure the salt dissolved.
6. He placed the concoction into the freezer and in 3 minutes we had ice cold beer.

Starfish? Soldier? Yearner? How do you sleep? I fall firmly into the Fetus category of sleeping positions–curled up on my side–which, according to researchers at the Sleep Assessment and Advisory Service, suggests that I am a tough cookie with a sensitive heart. (And yes, it’s true…underneath it all I am a big mush.)

Sleep scientists believe the position in which a person sleeps offers important clues about their personality. Director of the Sleep Assessment and Advisory Service, Professor Chris Idzikowski, analyzed six common sleeping positions and found that each is associated with particular personality traits.

The Fetus
This is the most common sleeping position, adopted by 41 percent of the 1,000 people who took part in the survey. More than twice as many women as men tend to adopt this position. Those who curl up in the fetus position are described as tough on the outside but sensitive at heart. They may be shy when they first meet somebody, but soon relax.

The Log
Lying on your side with both arms down by your side is the sleep position favored by 14 percent of the people in the study. I’d adopt this position if it guaranteed sleeping like a log, but perhaps not at the risk of being naive. These sleepers are easy going, social people who like being part of the in-crowd, and who are trusting of strangers. However, they may be gullible.

The Yearner
13 percent of people sleep in the pose of the yearner–on their side with both arms out in front are said to have an open nature, but can be suspicious and cynical. They are slow to make up their minds, but once they have taken a decision, they are unlikely to change it.

Soldier
Are you one of the 8 percent who sleep lying on your back with both arms pinned to your sides? Well hello, soldier. People who sleep in this position are generally quiet and reserved. They don’t like a fuss, but set high standards for themselves and others. The soldier style is more likely to lead to snoring and a bad night’s sleep

The Freefaller
If you sleep on your stomach with your hands around the pillow and your head turned to one side, you sleep in the freefall position. You are probably often gregarious and brash, but can be nervy and thin-skinned underneath, and don’t like criticism or extreme situations. Seven percent of sleepers assume this posture, which happens to be good for digestion.

The Starfish
About 5 percent choose to lay on their back with both arms up around the pillow. These sleepers make good friends because they are always ready to listen to others, and offer help when needed. They generally don’t like to be the center of attention. The starfish position is more likely to lead to snoring and a bad night’s sleep

What do you think? Are these researchers on to something?

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We’ve all been there. I order my small black coffee, hand the barista my debit card, grab the pen to sign off, and halt at the gratuity line. Am I supposed to add something here? Am I cheap if I don’t? Can I just pretend I already tossed some change in the tip jar? I don’t know—and it’s far too much indecision to deal with before my cup of the black morning elixir. Any American old enough to read a menu knows we’re expected to tip as our server politely clears away our meal at restaurants. We feel confident about what’s expected in these situations (15 to 20 percent, in case anyone needs reminding). But what about today’s alternative eating-out situations — beyond the confines of the standard sit-down restaurant?

The Bar. Sure, sure, we’ve all heard the standard dollar-a-drink rule. But what if I also order food? Or I end up sitting there through two sporting events (meaning about six hours)? I can’t possibly be expected to shell out a buck per drink if I’m with a huge group. The eminent etiquette expert, Emily Post, approves equally of both the dollar-per-drink guideline and adding a 15–20 percent tip to the total bar tab.

The Takeout Counter. Whenever I go through the takeout dance with a host (she retrieves my food, I pay—inevitably with a credit card — and my eyes scan down to that darned gratuity line), I feel anxious. Am I rude if I don’t tip? A sucker if I do? What’s the proper percentage? (Surely not the full 15 to 20 percent.) “I’ll leave a couple of dollars, maybe more if it’s a larger order and required more work by the host,” says Heather Chang, a former hostess at a San Diego gourmet pizza restaurant. What constitutes more work? “Things the host would’ve helped put together, like a salad or something that required fancy packaging.” If this turns out to be the case, 10 percent is plenty.

At the Doorstep. Delivery is hardly limited to pizza at this point; everything from sushi to barbecue seems available as a to-go order. No matter what specific cuisine I’m craving, what’s the delivery person expecting in terms of tip? Luckily, there’s a whole Web site, TipthePizzaGuy.com, dedicated to these people’s livelihood to clarify matters. “You’re supposed to tip the pizza delivery driver like you tip the waiter,” says the site. “They rely on tips and use their own car.” Despite the fact that restaurants tack on a delivery charge, the person performing the actual delivery isn’t seeing any of this—meaning, tip like you’re sitting at a restaurant table: 15 to 20 percent. (C’mon, someone’s actually bringing food to your home, meaning all the work you’re doing is moving from the couch to the front door for a hot meal.)

The Coffee Counter. The tip jar—it sits right next to the register, staring at me as the barista rings up my order. Sometimes it’s full. Sometimes it’s empty. The last thing I need before my coffee is a moral dilemma. A dollar in there seems like way too much (over 25 percent!), but tossing in change feels cheap. Tip jars, according to Post, carry no obligation. But when should we contribute to them? And how much? My sister, Amber Firestone, is a former barista who isn’t afraid to enlighten me on tipping expectations: “If all you’ve gotten is a plain coffee or tea, you’re probably not going to offend anyone by not tipping,” she says. “If you order something complicated or if you’re a regular, you need to toss something into the jar.” Is the change toss-in really enough? “Totally,” Amber says. “Even that adds up over the course of the day.”

The Super-Gourmet Coffee Counter. There are a slew of coffee shops that make going above and beyond expectations their MO. I’m not talking about the usual chains—I’m talking places that make quality brews and service an art. It’s important to note that not all coffeehouses are created equal in terms of craft. Most chains have a mechanized process for brewing, so all baristas have to do is push a button and pour to complete our orders. In these cases, forgoing the tip is probably all right.

On the other hand, getting a custom-made, single-drip brew from a place like Philz in San Francisco does call for a gratuity. In places like this, where the coffee is truly gourmet and made to order, a dollar tip, minimum, is definitely merited.

Alternative Service Restaurants. These are the spots that aren’t exactly self-serve but aren’t quite sit-down-and-order, either. Maybe we order our food at a counter, then a server brings it out to us. Others even have us grab the food ourselves, limiting the service to the people who clean up our tables when we finish. Buffets fall into this category, too. Do I cut the tip in half if I’m doing half the work? Or is the icky-cleanup half worth more than the taking-my-order half? Post says that, yes (whew), we can reduce the tipping amount—but only by a little, leaving 10 percent of the total. Of course, we should also use discretion, depending on the level of service. Did they run back to the kitchen to get that special sugar-free sweetener for you, or happily fix an order the chef flubbed? Reward positive behavior—especially if you want to come back for equally great service in the near future.

Instead of having to memorize a different percentage expected for each situation, we can all fall back on a few recurring rules in ambiguous, awkward moments. When in doubt, 15 percent is a safe bet. Tips jars? Spare change is quite all right. If you’re a regular, tossing in a fiver every once in a while will probably keep those smiles and prompt service coming. And in any situation, service that delights should definitely be honored in return with a monetary thank-you.

by DivineCaroline. DivineCaroline a place where people come together to learn from experts in the fields of health, spending, and parenting. Come discover, read, learn, laugh, and connect at DivineCaroline.com.

By Shannon Sexton, Yoga+

We are a sleep-starved nation. About 60 million Americans suffer from insomnia, and according to the National Sleep Foundation, nearly seven out of ten report frequent sleeping problems–although most remain undiagnosed.

Alarmed? You should be. As Stanford University “sleepdebt” expert William C. Dement, MD, PhD, warns: “Lost sleep accumulates as a debt that must be repaid or health eventually deteriorates.” This year, the Institute of Medicine released a report linking sleep disorders and sleep deprivation to a host of ills, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

Try these simple 6 bedtime rituals from yoga and ayurveda to help you relax, sleep better, and ultimately, live better.

1. Try Nutmeg

According to The Yoga of Herbs by Vasant Lad and David Frawley, nutmeg is “one of the best medicines for calming the mind.” This common kitchen spice helps reduce high vata in the colon and nervous system and promotes sound sleep. Here are two treatments–one internal, and one external.

Warm, spiced milk. Add up to 1/8 teaspoon of nutmeg to a cup of warm milk (which contains a sleep-inducing amino acid called tryptophan).

Nutmeg facial mask. Mix equal parts of ghee (clarified butter) and nutmeg powder into a paste and smear it around your eyes and across your forehead at bedtime.

2. Give Yourself a 5-Minute Massage

According to Lad, a scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians, or nadis (subtle channels of energy), begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors, and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage, Lad says, “You will get the benefits of an entire body massage.” Here’s how:

– Sitting on a chair or bed, rub your hands with comfortably warm sesame, brahmi, or jatamansi oil. Alternately using the flat of your hand and your fingertips, make small, circular motions along the surface of your scalp for two minutes. Then switch to your feet.

– Put more oil on your hands and in small, circular motions, rub the top of your right foot from the ankle to the toes; from the ankle to the heel; and on the soles.

– Press your thumb on the top of the foot at the base of the shin. Gently and slowly drag your thumb toward the big toe.

– Return to the base of the shin and drag your thumb toward the second toe. Repeat this motion to the third, fourth, and fifth toes.

– Cross your right ankle over your left knee, place your right hand on the top of the right foot, lace your fingers between your toes, and push the foot inward, outward, and in a circular motion.

– Unlace your fingers and, using your right thumb, apply pressure along the inner border of the sole from the big toe to the heel.

– Drag your thumb along the outer border of the sole, from the root of the fifth toe to the heel.

– Make a fist and massage the sole of the foot in little circles. Slowly pull each toe away from the foot as though you are “popping” the joint.
– Repeat the entire process on your left foot.

When you’ve massaged both feet, soak them for five minutes in a bucket of warm saltwater to draw out the dislodged stress and toxins. Put on cotton socks, place a towel on your pillow, and settle into sleep. (In the morning, leave time for a longer shower; it will take a few shampoos to remove the oil from your hair.)

3. Make Time for Yoga

A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.

4. Take a Hot Bath

It removes the day’s residue, relaxes the muscles, soothes vata, and induces sleep. (Try soaking in a magnesium-rich epsom salt bath)

5. Take an Herbal Sedative

Mix equal parts of powdered tagara, valerian, and chamomile. Put 1/4 teaspoon of the mixture into a little warm water and drink just before bed. Tagara (valeriana wallichi) and valerian (valeriana officinalis) are vata-pacifying sedatives, and chamomile balances the emotions.

6. Do a Relaxation Practice

Yogic relaxation techniques train the body and mind to relax completely while remaining in a waking state. They also help you let go of sleep-disturbing stress and emotions. If you’re new to relaxation practices, try this tension-relaxation exercise:

Lie in shavasana (corpse pose) with a cushion under your neck and your legs spread three feet apart. As you inhale, scrunch up the muscles in your face and pull them toward the nose. Hold for two seconds, then exhale and completely relax. Next, clench your right shoulder, arm, and hand on an inhale. Hold for two seconds, then exhale and let your muscles melt into the floor. Repeat on the left side. Now tense your right leg from the buttock to the toes; hold briefly; exhale and release. Repeat on the left side.

Next, inhale and tense your entire body. Hold for two seconds, deepen the contraction, then exhale and surrender into the floor. Repeat this contraction two more times. Then surrender into shavasana. You can follow this practice with a systematic relaxation or simply lie resting, breathing as if the whole body breathes. As you exhale, let the breath release tension and wastes from the entire body. As you inhale, let the breath nourish every cell and tissue. Continue for five to ten breaths.

As you become more advanced, there are a number of other systematic relaxation practices that train the mind to focus on and relax different parts of the physical body and, later, the more subtle energetic body. You can find some of these exercises outlined in yoga manuals. You can also try guided relaxation CDs such as Relax into Greatness by Rod Stryker or Guided Yoga Relaxations and Advanced Yoga Relaxations, both by Rolf Sovik.

Shannon Sexton is the editor at large for Yoga+.

Yoga+ is an award-winning, independent magazine that contemplates the deeper dimensions of spiritual life--exploring the power of yoga practice and philosophy to not only transform our bodies and minds, but inspire meaningful engagement in our society, environment, and the global community.