Over the years, the legendary Jack Lalane has lent his name to numerous products that benefit our health in the long run. If you were to follow the trail of Lalane’s innovative health and fitness career from, say, the nineteen fifties of the previous century, you would find that, back in the day, a handful of American gyms were named after him. In later years, numerous new product lines, from natural, vitamin based supplements to Jack Lalane juice recipes, would be named after the legendary fitness expert. This short article will not be wasting any health and fitness enthusiasts’ time and will be going straight to the juice of the matter, explaining why some of the legendary Jack Lalane juice recipes are just awesome. Before we proceed to some of the commonly used juicing ingredients, it is worthwhile inviting new readers, and those still quite new to health, fitness, and healthy eating (and juicing) plans, to do a little background reading on the famous Jack Lalane, purely for interest’s and inspiration’s sake. Believe us when we say this, you will not be disappointed. An apple a day keeps the doctor away Most of you reading this must be familiar with this old phrase by now. Apples are rich in antioxidants and natural sugars. But the secret remains in the apples’ skins. When juicing only apples, yes, one Lalane recipe only requires that you juice just apples, and nothing but apples, retain the skins. By doing so, you retain what are known as bioflavonoids. These are strong antioxidants that help you to combat cancer and heart disease. The skins’ ingredients also contain an important fiber known as pectin. This helps to reduce cholesterol in the body. Ginger spice There is no debate, ginger remains one of the world’s most formidable natural health ingredients. Another well-known Lalane recipe has just a small slice of ginger root and a quarter of lemon squeezed in with just three apples, all with the skins still on it. Ginger is also a legend. The Chinese have been using it for thousands of years as an anti-inflammatory aid. This ingredient has helped people reduce the symptoms of arthritis and joint pains familiar to those who are advancing in their years. The ginger also helps to prevent the entry of inflammatory chemicals into the body. The great vegetable juice Fruit remains a winner in terms of its wealth of antioxidants. As an inspired and well-practiced juicer, you have the option to always add in your own ingredients, but do be mindful of what benefits each specific vegetable added brings to your body. One particular Lalane recipe, containing only vegetables, contains no less than eight vegetables, namely; broccoli, beetroot, cucumber, carrots, red bell pepper and tomatoes. Ginger can be added to this concoction as well. Taking all these ingredients together, this is what you can expect from them. This juice boosts your immune system; it promotes healthy skin, strengthens the blood and helps in the fight against cancer. Now, what I like about this particular juice is simply the following. This juice takes good care of a rather pertinent lifestyle problem. While they say that an apple a day will keep the good doctor away, we should all be consuming no less than eight vegetables throughout the day. But not many of us are able to achieve this healthy eating requirement. It all depends on what we are used to eating during the course of the day, how much and when. This easy to make juice, you could just say, acts as a natural compensation for our lifestyle deficiencies. But of course, it goes without saying, your good doctor and the great Jack Lalane would tell you this, we should all be striving to increase our uptake of solid vegetables (and fruits). In conclusion, this much can be said about the Jack Lalane-inspired juice recipes. They are simply awesome. Why are they so? Well, for one thing, they are really tasty. Those of you who are well down the line in terms of being successfully healthy and fit will have a feast. But those of you, who are just coming to grips with the need to lose weight and […]


Hi there, hope you enjoyed my last article on what it means to be both healthy and happy. In that article, if you can remember, I was positively affirming to you all that living healthily and happily is a big part of the concept of wellness. Your healthy dietary requirements are another part of that. Today, I’m going to chat to you a little bit about how a healthy and balanced diet benefits you by way of discussing some of its essential ingredients. There’s also something special ahead. If you haven’t heard of this craze by now – no, it’s not carbo-loading, that’s passé, and in any case, as it has turned out, it’s actually quite bad for you – I’ll tell you what it is. It’s called juicing. And that’s also what I’m going to try and do here. I’m going to show you how you can blend juicing into dietary requirements, just as easy as it was for you to order your favorite soda and takeout before. Let me start this informative and yet inspirational article by pointing out some of the benefits that can be derived from home-made juicing. But what does home-made juicing really mean? Basically, you will always be preparing your own natural ingredients. Before that, you will be sourcing your own required produce from the supermarket, health food store or organic produce market instead of buying bottled fruit juice which, as it turns out, is just as bad, if not, worse, than the consumption of soda. About the only thing artificial, if one can call it that, about this home production health enterprise, is the juicing machine that’s being used to effectively produce your succulent and tasty flavors. The ingredients added to the juicer and then poured into your glass do the following things for you and your body. For starters, it does help you to lose weight, if you’re faced with that predicament. The fact that the juicing ingredients help boost our metabolism and immune system also helps remind us of the fundamental fact that wellness means living healthily. Cardiovascular health improves and the risks of cancer are reduced. A healthy body does certainly help reduce stress and most certainly leads to more smiles all-round. Apples, broccoli, beetroot, cucumber, carrots, strawberries, tomatoes and lettuce are just a handful of the many regularly used ingredients. For typically summer refreshment, kiwi fruit and grapefruit gets added to the mix. A new craze is that of kale. It is well worth spending a few minutes researching this exotic green vegetable. And that’s another thing. Just remember that juicing isn’t all just about fruit juice. There’s vegetable juice as well. In anyone’s book, vegetables are extremely essential for the composition of a healthy and balanced diet. Alongside fruits such as berries, vegetables also contain ingredients that contribute towards stress reduction and thus make a nice, healthy contribution towards overall wellness. You remember how I began to take issue with carbohydrates in my previous article’s remarks on unnecessarily high levels of consumption? Well, we’re not about to take a rain check on carbohydrates altogether. Just remember that there are healthy carbohydrates as well. Healthy carbohydrates come by way of your fruits and vegetables. It also comes from beans and whole grains, barley, brown rice and millet. Those of you, who still love your pasta, can now go for healthier whole wheat varieties. But you still need to limit your portions and watch those sauces. Instead of preparing fatty and creamy, cheesy sauces, you could focus more on using tomato-enriched sauce bases with loads of olive oil or similar oils (to experiment with taste mainly). Olive oil forms part of the good cholesterol group of ingredients. Before I end this article on dietary requirements for healthy and happy living, let me quickly give you a short list of ingredients that will make up what is known as a green juice. This juice is loaded with antioxidants, fiber, vitamin K and iron. Oops, I almost forgot. There’s vitamin C in this mix as well. Here are those ingredients; lemon, cucumber, kale, ginger and water, that’s all really. The lemon is freshly squeezed; the kale and just one tablespoon of ginger […]


No, I am not a vegetarian. I have my meat portions weekly. But a couple of my close friends are vegetarian and we often invite each other for dinner. I have tasted some really yummy recipes at their home and I can’t wait to share that with my readers. If you feel that eating simple vegetables feels bland, you will surely change your opinion after you prepare and taste these recipes. Another thing that you will simply love about these recipes is that almost all of them can be prepared in just 45 minutes or less. Buffalo Quinoa Burgers No, do not be scared! These burgers do not contain any buffalo stuff but are purely veg. This is in fact a protein stuffed veggie burger that will give you loads of health and taste. For convenient preparation, make the patties around 2 to 3 days beforehand and keep in the refrigerator. Ingredients Canola oil, 7 teaspoons , divided Carrot, peeled and finely chopped, 1/2 cup Finely chopped onion, 3/4 cup Garlic cloves, 3 in number, minced Uncooked quinoa, 1/3 cup Water, 3/4 cup Kosher salt, 1/2 teaspoon Panko, 1/2 cup Rinsed and drained canned unsalted chickpeas, 1 1/2 cups Egg, 1 large Black pepper, freshly ground, 1/2 teaspoon Hot sauce, 2 tablespoons Romaine lettuce leaves, 4 in number 1 ½ ounce whole-wheat, toasted, hamburger buns, 4 in number Tomato, 4 slices Preparation Take a saucepan and heat it over moderate to high heat flame. Add in oil, about 2 teaspoons and coat it by swirling. Cook for 2 to 3 minutes after adding garlic, carrot and onion. Add quinoa and 3/4 cup water. Bring the mixture to a boil. After reducing the heat to medium, cover and simmer for 18 to 20 minutes, till you find that the liquid has been absorbed. Transfer the cooked quinoa with the help of a spoon onto a large plate and cool for 5 minutes. Blend egg, chickpeas, pepper, salt, panko and quinoa mixture within a food processor. Continue till you find that the mixture has come together with the chickpeas slightly mashed. Shape 4 patties out of the quinoa mixture. Take a big nonstick skillet and heat it over moderate to high heat. To the pan add around 1 tablespoon of oil and coat by swirling. Cook for 2 to 3 minutes after adding the patties to the pan. You will find the patties becoming light brown. Mix the 2 teaspoons oil that is left over with hot sauce in a bowl. Over the bottom halves of buns, place the patties. Evenly top with tomato, lettuce, hot sauce mixture and then put the top halves. Spicy Veggie Hash This is a sweet potato hash that is spiced up with cinnamon, cumin and red pepper. Simply yummy, that’s all I can say! Ingredients Olive oil, 2 tablespoons Fresh oregano, chopped, 2 tablespoons Sweet potato, peeled and diced, 3 cups Ground cinnamon, 1/2 teaspoon Kosher salt, 3/4 teaspoon, divided Ground red pepper, 1/4 teaspoon Ground cumin, 1/2 teaspoon Water, 1 1/4 cups, divided Garlic cloves, 5 in number, minced Green beans, 1 cup, cut into 1-inch pieces and trimmed Black beans, unsalted, 1 can, rinsed and drained Adobo sauce, 1 tablespoon Queso fresco, 2 ounces, crumbled (about 1/2 cup) 1 plum tomato, seeded and diced Pumpkin seed kernels, unsalted, 1/4 cup Preparation Get a big skillet heated over moderate to high heat. Swirl after putting oil in the pan. Cook for 3 to 4 minutes after adding oregano, potato and 1/2 teaspoon of salt, with occasional stirring. Again, cook for a minute after adding cinnamon, cumin, garlic and red pepper. Cover and lower the heat after adding 1/2 cup water. Cook for approximately 5 to 6 minutes. Cook for another 2 minutes after uncovering. Take away the pan from the heat. Take the 3/4 cup water that is left over in a saucepan and bring it to boil. Add green beans and the remaining 1/4 teaspoon salt, and cook for around 5 minutes. Then add black beans and adobo sauce. In each of the 4 shallow bowls, place about ½ cup of potato blend. Top each with 2 tablespoons cheese, 1/2 cup bean mixture, 1 […]


I know what this means for me. I am only now beginning to appreciate what it truly means to be well. In my own words, wellness means living healthily and happily at the same time. It wasn’t always the case for me. Back in the day when I was still at college, I was on the track and field team. My forte was the eight hundred meters. I wasn’t fast enough for the sprints and I certainly never had the stamina to manage the mile or five thousand meter state championship pace. But I did alright; I won a few house meets and was always fairly well placed in the more prestigious events. In later years I tried out for the marathon. To mark the occasion of my debut, I chose the New York City marathon. Don’t ask me how I did this, but I broke the three hour mark on my first tryout. I didn’t train well for the event because I was unfortunately injured for a couple of months before the big day. I was running on cortisone the whole way. I was also running on empty but fortunately I was well hydrated. In fact, I may have just been over-hydrated due to guzzling far too many corn-syrup flavored soda cup drinks. Back then I was hooked on sodas. I should rephrase that. I was hooked on sugar. I was also hooked on cheesy pizzas and meaty and saucy pastas. You see, then we had what was called the carbo-loading craze. If you’re old enough to remember such days, you’ll know what I’m talking about. The day before a big race we would even get together for a carbo-loading feast. Man, I tell you. It was like attending an orgy, only I wouldn’t really know what that’s like because I’ve never been to one. Let’s paraphrase what the experts have to say about what wellness is. They say that wellness is an active process of being aware of your personal life and all of its weaknesses, both physical and emotional. You then react positively and affirmatively to your poor condition. Basically, you get up from your chair and you take responsible action for your life. Your health is your life. Wellness is a lot more than simply being fit and healthy and even being free of any form of illness. It’s a progressive personal evolution which entails achieving complete physical, mental and social well-being. And so there you have it. As I look back on my life, no matter how healthy and fit I was before, I can be honest with myself and look me in the mirror and say that, strictly speaking, I have never been well. Today I have embraced the concept of wellness. You should too. It’s really no effort. Actually, you will be raising a sweat every now and then, depending on your current state of fitness, your weight and your personal well-being. But the progressive wellness program takes time. It does not need to be rushed. It’s a rich and invigorating experience of ongoing searches and new discoveries. It’s a spiritual growth path, second to none. So, let me put it to you another way. Let me go back to my athletic and marathon analogy. I’m too modest to tell you that I’m wiser. But the numbers speaking for itself, I am older. I still have my dreams. And I’m still running long distances and taking part in a marathon every now and then. But I’m not racing against the clock and I’m not pushing my body to the limit to break impossible records. I’m having too much healthy fun as it is.  


As you go higher and higher up, the air starts becoming thinner and thinner. If you try to make it quickly to a higher altitude, your body would not get the required oxygen. Another point that I want to make is when you are going to high altitude, the health conditions that you experience varies from person to person. Some may not feel anything even when they climb as high as 8,000 feet, while some others may start feeling altitude sickness at 6500 feet. Wherever you are traveling at a high altitude, you must take proper care of your health. I have faced certain situations when I had travelled to a higher altitude and it really feels great to share the same with my dear readers. Here are some tips you will find handy. Gather details regarding your destination It is true that to experience what altitude sickness is, you do not need to ski to the highest range in the Swiss Alps or reach to the peak of Mount Everest. There are a number of people who climb to high altitude places and might not understand what altitude sickness is. Before going to your destination, you can check the altitude of the place. There are a number of sites available. All you need to do is just type the location you intend to visit in the search box and ask for the elevation of the place. As the normal rule goes, the nearer you are to sea level, the more health problems you will have at higher altitudes. Again, you need to be very careful in case you have been through altitude sickness symptoms any time before. Consult the doctor Have you done your research and analyzed your risk for altitude sickness? Well, now is the time to visit the doctor, especially one who specializes in travel medicine. If it is feasible for you, the doctor will suggest acetazolamide, which is the most appropriate drug for treatment and prevention of altitude sickness. Again, on the basis of the risk factors, your doctor might also advise you to carry ibuprofen, which is very effective in dealing with headaches occurring at high altitudes. You may also be advised to pack ginger chews, tea or capsules, which can come of great help in relieving altitude triggered stomach nausea. Get adjusted slowly At any given altitude, getting adjusted to higher elevations compared to what you are normally used to can take from one to three days. As you begin your trip, first consider spending some time, say around two to three nights at some altitude in between prior to making it higher. Another thing that I would like to suggest from my own personal experience is that you should indulge yourself in light activities for the initial 24 to 48 hours before going for higher intensity activities. I know that for a traveler, this is not something that can be easily done, but it will help you get rid of headaches which you might face during your trip. Moreover, do not forget that when you are at higher elevations, even day-to-day activities such as going to the market might feel very hectic initially, so take your time to get adjusted and rest as and when you require it. Be very careful about eating or drinking I came to know a very important fact from my doctor. When you eat complex carbohydrates, your body is capable of utilizing oxygen more effectively, which boosts your energy levels, thereby helping to keep altitude sickness at bay. So, as you travel higher, make sure to eat a lot of complex carbohydrates which you will get in the form of legumes, vegetables, fruits and whole grains. Also remember that at higher altitudes, your body needs to take in a lot of water. Try to keep yourself away from alcohol and caffeine, particularly when you are still getting adjusted to the environment. Make sure to drink a minimum of 8 glasses of water per day. I am also a massive fan of natural juices which I believe is a great addition to add to your daily intake of water. Prevent injury from cold I would like you to know […]