Pine nuts are consumable seeds that come from pines in the genus Pinus and the Pinaceae family. There are around 20 species of pines that produce seeds big enough to be harvested. Some of these pine seeds can also be eaten; however, they are too small to become a highly valuable food source.

The pinyon pine species will require 18 months to be fully matured; however, the maturity of the tree and its cones can only be completed under favorable environmental conditions.
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Once the pine nut is fully open and dry, you can easily extract the seed in different ways. The most commonly and practically used extracting method is repeatedly striking the burlap bag that contains cones against a rough surface so the cones will shatter; then, you can simply separate the seed from the scraps by hand.

Another harvesting option is to wait for the pine cone to open on the tree since it naturally will, and harvest the pine cone from the tree. Afterwards, use the abovementioned extracting method. You can also gather fallen pine nuts under the pinyon pines. 

Pine nuts contain calories, carbohydrates, fats, fibers, protein, and cholesterol.

Additionally, pine nuts are especially rich in monounsaturated fats such as oleic acid that helps reduce LDL cholesterol levels and helps increase HDL cholesterol levels in the blood. Based on studies, antioxidants, vitamins and monounsaturated fats help prevent stroke and coronary artery disease by supporting the health of the blood lipids.

Since pine nuts are rich in antioxidants, they provide protection for the cells against damage caused by free radicals. Pine nuts are also rich in iron that helps increase the hemoglobin blood levels. Magnesium is also found in pine seeds; this helps relieve tension, fatigue and muscle cramps.

Similar to almonds, pine nuts are also rich in vitamin E. Every 100 grams of pine nuts contains approximately 9.33 mg magnesium. Vitamin E is an essential fat-soluble antioxidant and is needed to maintain healthy skin, mucus membranes, and cell membranes by providing protection against harmful free radicals. 

Moreover, pine nuts are rich in essential nutrients such as selenium, zinc, magnesium, potassium, and manganese. Every 100 grams of pine nuts contains 8.802 mg manganese making pine nuts one of the foods that are key manganese sources. Manganese is an essential co-actor for superoxide dismutase, an antioxidant enzyme.

​So, eating pine nuts  helps the human body develop protection against infection and helps remove free radicals. 

Chia is actually a flowering plant species that belongs in the mint family, Lamiaceae and is known scientifically as Salvia hispanica. Native to Guatemala and central and southern parts of Mexico, chia is still used in these places up to these days. Chia seeds are sometimes ground while whole chia seeds are used as a food source or for nutritious drinks.

The term "chia" is derived from "chian", a Nahuatl term which literally means “oily”. There is another plant called chia, the golden chia which is known scientifically as Salvia columbariae.

​Golden chia is also cultivated commercially but not as a food source. Apart from being typically marketed under the common name "chia", chia seeds are also marketed under other names like "chien".

Chia is cultivated commercially for its seeds. Chia seeds are usually small, oval-shaped seeds and around 1 mm in diameter. These seeds come in mottle color with white, black, gray, and brown. Chia seeds are used for commercial purposes. Chia seeds are a great source of omega-3 fatty acids and supply 25 to 30% oil extracts which include ALA or alpha-linolenic acid. The total fat also contains 10% of saturated fat.

Chia seeds are traditionally consumed in the southwestern part of the US and in Mexico. However, chia seeds are now also popular in Europe. Chia is cultivated commercially in its native Mexico and in many other places in the world including Guatemala, Australia, Nicaragua, Ecuador, and Argentina. Australia was the world's largest chia producer in 2008. 

Apart from protein, polyunsaturated fat, monounsaturated fat, saturated fat, dietary fiber, and carbohydrates, each serving of chia seeds equivalent to 3.5 oz or 100 grams also contains approximately 130% manganese, 123% phosphorus, 94% magnesium, 63% calcium, 59% iron, 59% niacin or vitamin B3, 54% thiamine or vitamin B1, 48% zinc, 14% riboflavin or vitamin B2, 12% folate or vitamin B1, 9% potassium, 7% vitamin A, 2% vitamin C, and 1% sodium. 

Preliminary research has shown that chia seeds have the potential for dietary nutritional benefits. However, this effort is still sparse and remains to be inconclusive.
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Based on a pilot study, 10 weeks consumption of 25 grams of ground chia seeds compared to whole chia seeds produced higher levels of omega-3 fatty acids, eicosapentaenoic acid (EPA), and alpha-linolenic acid in the blood. These acids are deemed to be cardiovascular health-supportive. However, chia seed intake turns out to have no effect on risk factors of diseases and no anti-inflammatory effect.

​Considering using Rose essential oil in aromatherapy? Read on to learn the benefits of this flower-scented oil and what makes it such a perfect choice for aromatherapy. Rose essential oil can be diffused in a diffuser, applied to the skin, or even used in a foot bath. You should note that you should always consult a physician before using any essential oil. Pure Rose essential oil is quite expensive, however its benefits are well worth the price.

It helps to combat depression by clearing cloudy thinking and reducing stress. Feeling "rosy" is synonymous with being happy and optimistic. It boosts libido and creates a relaxed atmosphere. Its sedative properties help it combat inflammatory issues, including internal and external inflammation. Many people use rose essential oil in their diffusers to combat stress, improve libido, and fight anxiety and depression.

​Rose essential oil has several different forms. You can purchase pure essential oil from a certified organic source. The most expensive kind is the Rose Otto. Rose Absolute which requires lesser petals to make a similar quantity, is more affordable than the more expensive Rose Otto. 

For example, the Rose Otto, which is the pure Rose essential oil, requires 3 kgs of rose petals to create just 1ml of Rose Otto essential oil, whereas the extracted oil (Rose Absolute) gives a much higher yield. In general, we find that it costs three times more to produce the pure rose essential oil (Rose Otto) than to produce the extracted form of Rose Absolute! So, if your budget is tight, then going with Rose Absolute is a better choice. In aromatherapy, rose essential oil (Rose Otto or Rose Absolute) is effective in combating stress and high blood pressure. 

Rose essential oil has powerful anti-inflammatory properties, helping the body fight free radicals that can damage the skin and cause wrinkles and dehydration. It also acts as a natural anti-anxiety agent, helping to relieve stress, anxiety, and performance anxiety. In addition, rose oil can help balance hormone levels and increase sex drive. It is a great essential oil for a bath! Just remember to add a small amount, just a few drops to your next bath water. 

One study concluded that rose essential oil reduces pain by increasing endorphin levels in the brain. The high endorphin levels in the brain in turn, relieves pain. The rose essential oil in aromatherapy may also increase dopamine levels, which play an important role in treating depression. The delicate aroma of rose otto essential oil is soothing. Inhale the vapors for five minutes. 

​The benefits of rose otto essential oil in aromatherapy are vast. They include easing nervous tension and promoting a feeling of peace. Despite the fact that it has no comparable effects to allopathic medicines, aromatherapy can help reduce pain and improve the quality of life. While there are no clinical trials available, the benefits of rose essential oil in aromatherapy should not be underestimated.

Rose essential oil has also been used as a natural perfume. It is quite strong and powerful, so just a drop or two is enough to scent yourself. The fragrance can last for hours and similar to many other essential oils, rose essential oil is also safe for external application. And remember, also similar to other essential oils, you should NEVER take any essential oil internally! 

Among the many aromatherapy benefits, Rose essential oil is a popular choice for romance. Its relaxing, sensual, and healing scents can be incorporated into your massage. Regardless of the purpose of aromatherapy, these fragrances can be used to make a wide variety of products, including bath salts and ointments. It is safe for children and adults of any age. It also makes an excellent choice for a romantic evening with your partner.

​We know that fish is good for our diet due to its high omega-3 fatty acid content and nutritious benefits. However, with all the “farmed” fish these days, one can’t help but wonder if they still provide the same benefits. It can be scary to know that a lot of the fish that we buy can now have high amounts of toxin and less amounts of protein that we expect. 

Since so many are looking to add fish to their diet, large amounts of fish are being taken from the sea and adopted to farmed fish instead. It is estimated that the sea will not be able to provide us with commercial fish by 2050. Those who are proponents of farmed fish will tell you that this method can sustain our eating habits and that the more we farm fish, that much less we have to worry about our supplies. 

However, fish such as salmon, rely on food that comes from other fish. They eat fish feed that is made from herring, sardines and others. So it might be surprising to find out that in order for one fish to land on your plate, it can take up to five times the amount of fish from the sea. 

The most popular farmed fish are carp, sea bass, cod, catfish, tilapia and salmon. These farmed fish are confined to cages full of thousands of others, which is a perfect breeding ground for parasites and nasty diseases. One of the most common parasites found in farmed fish is sea lice. These sea lice travel out of the farms and pollute our ecosystems as well, which is especially detrimental when the farm is located at the mouth of a river. In order to combat these sea lice, farmers are known to use pesticides in the fish feed, which the salmon (and later, we) ingest. 

Another nasty aspect of farmed fish is the fact that plenty of excrement is circulating amongst these small living spaces for the fish. This affects our ecosystem by causing destructive algal blooms. Research has found that more farmed salmon can have up to seven times the amount of PCBs (Polychlorinated Biphenyls) than its wild relatives. These fish consume a large number of toxins through fish food, which can be made from ingredients such as feces and genetically altered produce. In case you are wondering about PCBs, they are industrial chemicals that were manufactured from for around fifty years until 1979, when they were banned. PCBs have been shown to cause adverse health effects, including potential cancers, and negative effects on the immune, nervous and endocrine systems.

And to top all this, farmed fish also tend to have much less omega-3 than we expect from the wild due to their inability to eat right.

Not all kinds of lettuce are equal in terms of flavors, textures, and nutrients. Romaine lettuce can surely add different flavors and textures to your salad. Not only that, romaine lettuce is also highly nutritious.

Crispy green leaves of lettuce predominantly make up salads. This made the word 'lettuce' synonymous with salads. Most kinds of lettuce give out a white, milky liquid once you break their leaves. This 'milk' is what gives the slightly bitter taste of lettuce. Additionally, lettuce's scientific name Lactuca sativa is derived from the Latin term for milk.
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Each serving of romaine lettuce, approximately 2 cups or 94 grams contains 163.7% vitamin A, 120.4% vitamin K, 37.6% vitamin C, 31.9% folate, 7.8% fiber, 7.5% molybdenum, 7.5% manganese, 6.6% potassium, 5% iron, 14.6% vitamin B, 4.5% omega-3 fats, 3.5% vitamin B2, 3.2% magnesium, 3.1% tryptophan, 3.1% calcium, 2.8% phosphorus, and2.5% copper.

Romaine lettuce contains fiber, phytonutrients, vitamins, and minerals that are exceptionally good for preventing or alleviating various com on health problems.

Although romaine lettuce is frequently overlooked in the world of nutrition, it is actually a highly nutritious food since it contains very low calories and high volume of water. As a matter of fact, because it is rich in nutrients, romaine lettuce as a great source of vitamin C, folate, vitamin K, and vitamin A. Romaine lettuce is a great source of vitamin A notably because it has concentrated amounts of beta-carotene, a pro-vitamin A carotenoid.

Romaine lettuce is a heart-healthy vegetable because of its beta-carotene and vitamin C content. Beta-carotene and vitamin C work together in preventing cholesterol's oxidation. Once cholesterol is oxidized, it turns sticky and builds up in the artery walls to form plaques. Enlarged plaques block off the flow of blood or break and cause clotting that result in stroke or heart attack.

The fiber present in romaine lettuce also has cardiovascular-supportive benefits. Fiber combines with bile salts in the colon and is removed from the body. As a result, the body is forced to produce more bile. This activity is helpful since the body needs to break down cholesterol to produce more bile. This is just one means by which fiber helps reduce high cholesterol levels.

The folic acid content of romaine lettuce has an equally beneficial effect to cardiovascular health. Folic acid is a B vitamin that the body needs in converting homocysteine, a damaging chemical into other benign substances otherwise homocysteine can cause direct damages to blood vessels thereby raising the risk of developing stroke or heart attack. 
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Additionally, romaine lettuce is an excellent potassium source which has demonstrated in a number of studies to be helpful in reducing high blood pressure, another risk factor for developing cardiovascular disease. Since romaine lettuce contains fiber, potassium, beta-carotene, vitamin C, and folic acid, this green can significantly provide a cardiovascular-supportive diet.

​Check out:   Why should we read about the lives of amazing people from History? - Introduction to 'Inspiration from Brilliant Beings from History' series

​​There is a lot to learn from the life and works of Nicola Tesla, including his family life, early education, and ofcourse his work. 

Nikola Tesla was born in Smiljan, in the Austrian Empire, which is in modern day Croatia. His parents were Serbian, and Nikola was raised in a mountainous region in the Austro-Hungarian Empire. Tesla's early life was filled with ups and downs.

Tesla spent his childhood in Smiljan, Serbia, where he received various skills and mastered the German language. In 1862, his family moved to Gospic, Serbia, where his father served as a Parish Pastor. As a young man, Tesla developed his interest in physics, and he continued studying this subject throughout his life.

Although he had a reputation as a mad genius, he was really a brilliant modern researcher who relied on sound theory and mathematics to develop innovative ideas. Many people have a special affinity for Tesla because of his innovative genius and audacity. Tesla had a fascination for the number three and claimed to have received messages from outer space. 

He is believed to have come up with the fascinating concept of specific repetitions in the sequence of 3, 6 and 9, which he believed to contain special Universal energy. His daily life and activities featured his belief in this special Universal code of 3-6-9… and many others since then have narrated several accounts of super successful outcomes by following his special numerical sequence! 

Nikola Tesla made many important inventions during his lifetime. Most of these were later officially patented by others. In addition to the induction motor and dynamos, he developed radar, X-ray technology, and remote control. He also discovered the rotating magnetic field, the basis of most AC machinery. As a result, his contributions to AC electricity are one of his most famous. 

He had the vision to create something revolutionary. Several of his initial discoveries and inventions are still very much in use today in their authentic concept and many of his original work allowed for later inventions by other scientists.

Nikola Tesla was a brilliant inventor, but an incredibly bad businessman. While his inventions revolutionized electrical power, as an entrepreneur, he was not particularly good at business… which meant he struggled to make enough money to sustain his company. Though he did experience success and acknowledgement of his accomplishments, he did not receive the extent of recognition that he deserved for inventing life-changing creations. 

We find that history books have not given him his due credit and his genius was not as appreciated as it should have been… More than for his own work, the name Tesla, has become famous as it is now representing the name of a famous elective vehicle company (ofcourse started by another unique inventor of our time). 

But irrespective of the fact that people gave him his due recognition or not,  against all odds, Nicola Tesla continue to plug on (no pun intended) and invent, following his heart's calling! His thoughts and words are as inspiring as his inventions. I hope they motivate you to continue following your vision and walking your true path…

​Dr. John Upledger developed cranio-sacral therapy with the primary belief that the body is capable and knowledgeable of ways to treat itself. The method requires light hands on practices, which allows the practitioner to be in tune with the patient’s body rhythms. The rhythms can be felt due to the cerebral spinal fluid that wraps around the spinal cord. The fluid fluctuates between highs and lows that allows for it to be felt. The rhythm helps practitioners assess where there is blockage or restriction, as well as offers a visual cue to where energy is being detained from the body. 
 
When a practitioner first meets with a client it is necessary to assess and find out where the client is in terms of well-being, what their main complaints are, where pain is, how they are sleeping, their lifestyle and other important issues that help assessment. It is important for the practitioner to find out what the clients goal for cranio-sacral therapy is. 

​After the assessment, the client lies down fully clothed on their back on a table. The practitioner starts at the feet, which allows them to start to feel the rhythm of the body, then following the legs, torso, arms and head. After the overall run through, the practitioner is able to tell where the body needs work. In cranio-sacral therapy the practitioner works directly on the source of the problem instead of where the symptoms are actually being felt.
 
This can confuse some patients because they might have a pain in their knees but the practitioner could begin work on the pelvis. The reason for this is that the body is giving clear indications to the practitioner that this is the area of restriction. Once the restriction is guided to open up, the symptoms (in this case, knee pain) will alleviate. 
 
The practitioner places their hands on the area that is blocked and follows the tissue. It is believed that the hands are in tuned with the rhythm of the body and that it is the practitioner’s duty to listen and follow through the guidance. The signs of release happen whilst the practitioner moves along the tissue, which can be reflected through pulsing, heat, deeper breathing, tingling sensations and other signs of activity.
 
Clients often feel very peaceful during cranio-sacral therapy from the minute they walk into the room and lie down on the table. The patient tends to be asked to vocalize sensations as they occur, whether it is pain, relief or anything in between. No two sessions are the same because it depends on the individual. 

Sweet potatoes may be among nature's unmatched beta-carotene sources. There is proof that orange-colored sweet potatoes have exceptional ability to increase vitamin A levels in the blood. This effect may be especially true for children.

Every 3.5 ounces of sweet potatoes have been found to contain a range of 100-1,600 micrograms of vitamin A. This amount from sweet potatoes alone, on average, can sufficiently meet 35% of all vitamin A requirements and in various cases, sufficient to meet more than 90% of vitamin A requirements. 
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Further, each serving of baked sweet potatoes, approximately 1 cup or 114 grams contain 438.1% vitamin A, 37.2% vitamin C, 28.4% manganese, 16.5% vitamin B6, 15.6% tryptophan, 15.4% potassium, 15% fiber, 10.1% vitamin B5, 9% copper, 8.5% vitamin B3, and 5% calories.

There are different nutrient categories that are responsible for the health benefits of sweet potatoes. These categories include blood sugar-regulating, anti-inflammatory, and antioxidant nutrients. Each category provides significant health benefits.

Sweet potatoes are rich in orange-colored carotenoid pigments. Sweet potatoes turn out to be a better beta-carotene source than green, leafy vegetables. Since sweet potatoes are available in various countries throughout the year, they can provide pivotal antioxidant such as beta-carotene. This makes sweet potatoes an exceptional antioxidant food.

Purple-colored sweet potatoes have abundant supply of antioxidant anthocyanin pigments as well. The starchy core of purple-fleshed tubers has concentrations of cyanidins and peonidins. There may even be more concentrations of these antioxidant nutrients in their flesh than in their skin.

Particularly, when cyanidins and peonidins or other color-related phytonutrients pass through the digestive system, they may help reduce the risk posed by oxygen radicals and heavy metals. This risk-reducing capacity is significant not only for persons who want to lower the risk posed by the residues of heavy metals such as cadmium, arsenic, or mercury in their diet.

Malondialdehyde (MDA) formation, inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2) activation, and nuclear factor-kappa B (NF-κB) activation have all been demonstrated to become lowered after consuming sweet potatoes or their color-containing extracts. 

Since all these occurrences play a pivotal role in the development of inflammation, their reduction due to the phytonutrients of sweet potatoes marks the significant role of these tubers in health problems associated with inflammation.
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Although researchers have long identified the storage proteins found in sweet potato called sporamins, research has only recently shown some of their special antioxidant properties. The potential nutritional benefits of sporamins to help prevent oxidative stress to human cells should not be very surprising since sporamins in sweet potatoes are produced whenever physical damage occurs to support healing.

​Anger is an emotion that is very difficult to manage. People who have a problem with anger tend to obsess over "should-s" and "must-s." They tend to think about their own feelings and the thoughts of others. They may ignore the positive things in life, or they may allow small irritations to build up to the "final straw." Then they blow up over something that really should not have bothered them in the first place.

At an apparent level, we may feel that anger is bad, only when it is uncontrollable, as it can potentially lead to violent behaviors. But that is not the case. ALL anger is bad in one way or another, because it leads to a lower sense of self-worth and wellness!

We find that at times, anger is exhibited in more passive ways, such as sulking or ignoring people. In the latter case, a person may attempt to hide their feelings or harm themselves. Self-harm is most common among young people. These behaviors are often the result of past experiences that were never fully processed and expressed.

​Therefore, learning to identify the causes of your anger and then addressing the core points can help you feel more empowered and in better control of your feelings. 

You will realize that no one external has true power over you! Others cannot push your buttons… because ultimately you hold the key to how you feel. Instead of feelings merely happening to you, as if they were some 'reaction' to others people's triggering actions, you will realize that you have the ability to choose your thoughts and actions and these in turn will determine how you feel! 

At the onset, keep a simple goal- where your starting aim could be to reduce the amount of anger you feel in any given instance and reduce the time it takes you to restore back to normal balanced functioning before the triggering situation. 

Learning to not only manage anger, but actually "letting it go"… takes time, discipline, and sometimes even specialized help. In this regards, close friends, well-caring family members or a close-knit support group, such as a spiritual community can help you in myriad of ways to understand the underlying issues behind the anger. They can help you to strategically resolve them, while at the same time, also provide loving support to address and overcome those challenges. 

There is an ancient teaching by The Buddha which clearly indicates how being angry is not only futile, it is actually detrimental and self-harming!

​Keep in mind that choosing not to be angry is NOT about condoning a situation or someone's actions/ behavior! Letting go of anger is not the same as 'agreement'. 

What you are doing by letting go of anger is that- you do not let any external situation or any person have control over your inner well-being. By "letting go of anger", you choose to take back your power which you can then steer towards taking appropriate actions to address the situation… take actions that are in accordance with the Universal principles and also your own wellbeing.

Categories: 
Ancient Wisdom,   Buddhism   and   Self Development

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