Healthy Eating Means What?
by Laura Crooks
Many people have “healthy eating” as a goal, but what does that mean? Eating healthier can mean any number of things, and usually something different to everyone. Defining what you mean will help you achieve it.
As with any destination, if you are not clear about where you are going how do you know when you have arrived. Being clear about your goal helps you know what to do and when you have done it.
Healthy eating can mean:
eating enough food/calories – For people who have severely limited their caloric intake and for them the best thing they can do is eat more quality food.
eating often enough – This means eating frequently enough to prevent the ferocious hunger feeling that can lead to poor food choices and eating too quickly.
eating a variety of foods – Expanding your repertoire of foods gives you a bigger variety of nutrients and antioxidants. Eating the same few foods over and over, even if they are healthy foods, limits the vitamins and nutrients your body has to work with.
eating smaller amounts/portions – Many Americans eat too much food, whether healthy foods or not. Eating smaller amounts of foods, and therefore calories, can help many people lose weight and minimize their blood sugar and insulin swings.
increasing fiber – Many Americans do not come close to getting the recommended 20 – 35 grams of fiber daily. Fiber helps keep you full longer, stabilizes your blood sugar, and keeps your bowels moving regularly. Some types of fibber can help lower LDL (the lousy cholesterol).
eating more antioxidants – the more antioxidants you eat, and the more variety, gives your body more to work with in running smoothly and warding off diseases.
eating more protein – Protein is a vital building block, but also helps keep us feeling full and stabilizes our blood sugar because it is digested more slowly than carbohydrates.
balancing the types of fats eaten –Switching to mono-unsaturated and omega 3 fatty acids are better for us than eating transfats and too many saturated fats.
making better snack choices – Snacks are ideally 100-200 calories and provide some nutritional value. They give us energy between regular meals. Snacks with both fiber and protein make great choices (an apple with peanut butter, or cheese and whole grain crackers).
prepping foods – Our food choices are often dictated by convenience. We may have healthy food in the house but do not feel like washing and cutting it. Having food ready to go and easy to use (whether buying pre-chopped vegetables or chopping them yourself when you have the time) will make you more likely to choose those foods.
pre-planning (shopping, prepping, having good choices available) – Spending the time planning meals and snacks, shopping for them, and preparing what you can in advance goes a long way to making those foods more appealing once you are tired and hungry. Simply having them available increases your chances of eating them.
paying attention to how you eat - Sitting down, eating slowly and enjoying your food can help you eat less and feel more satisfied. Eating should be a pleasant experience.
noticing why you eat – Ideally you should eat only when you are hungry. This means eliminating emotional and habitual eating. When you are truly in the mood for a piece of candy you can cruise past your coworkers candy dish and have one, but not every time you walk past.
changing what you eat when – Try eating more substantial food for breakfast. Coffee and toast or cereal may not be enough to keep you going comfortably until lunch. Dinner leftovers or a sandwich are not off limits for breakfast. A small bowl of cereal can be a great snack.
Think for a bit about what healthy eating means to you specifically. With that knowledge you should be better able to make clear and specific goals. When you are clear about your objective you can more easily get there.
Saturday, June 19, 2010
Monday, June 14, 2010
The Easy way to Say No
How to Say "No" and Take Control of Your Life
By Nancy Stampahar
With life passing by at the speed of light and demands increasing each day, saying “no” sometimes is more critical than ever if you want to take control of your life and maintain your sanity.
By learning how to occasionally say "no" when you are already being stretched thin, you can take control of the demands you encounter. If you find yourself making offers to help with something, adding social activities to your schedule or saying "yes" to requests when you really do not want to, then you must learn how to make a conscientious effort to think before you react. You must develop assertive communication skills and not fret too much over your own feelings of guilt, insecurities of rejection or possible repercussions that may not even occur. You can still take care of others, but you must take care of yourself too.
You can effectively say "no" to your friends, loved ones, colleagues, even your boss by growing out of your comfort zone and applying the following mindset and dialogues:
It is necessary and okay to say "no" sometimes. Realize the goal of assertive communication is to express your thoughts and boundaries while being direct, honest and respectful of others.
Example: "I see why this is important to you. I am unable to help this time. Let's try to figure out some other possible solutions that could work."
Example: "This is what's on my plate currently. Which one of these priorities would you prefer I remove to accommodate your request?"
Example: "I'd love to join you but my schedule is already full that week. Please keep me in mind the next time. Have fun."
Once you develop assertive communication skills, you will be able to handle difficult people and awkward situations. More importantly, you will live your life with less resentment and stress and mostly, with more self-respect and confidence.
Nancy Stampahar, the author of award-winning inspirational, personal growth book Peace, Love and Lemonade: A Recipe to Make Your Life Sweeter, is pursuing her dream - a chance to work with Oprah. Oprah OWN TV and Mark Burnett (Survivor™ and Apprentice™) are providing a reality show contest that will allow Nancy to help people live better lives. A search for people to compete for their OWN Talk Show on OWN TV is currently taking place and Nancy Stampahar has submitted her audition video and headed to New Jersey for a casting call. Stampahar’s videos can be viewed and voted for at www.peaceloveandlemonade.com.
By Nancy Stampahar
With life passing by at the speed of light and demands increasing each day, saying “no” sometimes is more critical than ever if you want to take control of your life and maintain your sanity.
By learning how to occasionally say "no" when you are already being stretched thin, you can take control of the demands you encounter. If you find yourself making offers to help with something, adding social activities to your schedule or saying "yes" to requests when you really do not want to, then you must learn how to make a conscientious effort to think before you react. You must develop assertive communication skills and not fret too much over your own feelings of guilt, insecurities of rejection or possible repercussions that may not even occur. You can still take care of others, but you must take care of yourself too.
You can effectively say "no" to your friends, loved ones, colleagues, even your boss by growing out of your comfort zone and applying the following mindset and dialogues:
It is necessary and okay to say "no" sometimes. Realize the goal of assertive communication is to express your thoughts and boundaries while being direct, honest and respectful of others.
Example: "I see why this is important to you. I am unable to help this time. Let's try to figure out some other possible solutions that could work."
Example: "This is what's on my plate currently. Which one of these priorities would you prefer I remove to accommodate your request?"
Example: "I'd love to join you but my schedule is already full that week. Please keep me in mind the next time. Have fun."
Once you develop assertive communication skills, you will be able to handle difficult people and awkward situations. More importantly, you will live your life with less resentment and stress and mostly, with more self-respect and confidence.
Nancy Stampahar, the author of award-winning inspirational, personal growth book Peace, Love and Lemonade: A Recipe to Make Your Life Sweeter, is pursuing her dream - a chance to work with Oprah. Oprah OWN TV and Mark Burnett (Survivor™ and Apprentice™) are providing a reality show contest that will allow Nancy to help people live better lives. A search for people to compete for their OWN Talk Show on OWN TV is currently taking place and Nancy Stampahar has submitted her audition video and headed to New Jersey for a casting call. Stampahar’s videos can be viewed and voted for at www.peaceloveandlemonade.com.
Sunday, June 13, 2010
Yours for the Asking - Happiness
Happiness can be yours for the asking. What we know about happiness is that it is attainable, contagious, influenced by the people, food music and events we expose ourselves to, and is a constant attitude of choice. Yes, choice.
Former president of the American Psychological Association, Martin Seligman, Ph.D. reports that optimism can be learned and shaped so that you can choose an attitude of optimism consciously and with intention.
Author Steve Bhaerman adds that while pessimists may be very much in touch with reality that optimists are happier and live longer! Happiness and optimism, as your intention, is a powerful way to live and we plan to bring you clear guidelines and direction for creating this intention. Today, to start your progress toward happiness, set your intention to be happy. Steve lists five pillars that focus on the good life, a life worth living, flourishing, and well-being:
Positive emotions, including engagement and happiness.
Positive traits, including strengths and virtues and pursuing excellence.
Positive relationships.
Meaning and purpose.
Accomplishment.
Once you set an intention, it is the source from which you choose or desire to act. As you follow your intention, you learn about yourself more fully. You discover the ways in which you hold yourself back from joy and happiness. If you stay the course, you can experience transformation in a new way, taking on new beliefs and behaviors that create happiness and leaving old ones behind. And to assist in keeping you aware of how you create or destroy your happiness, see Dr Nancy's RxTV, a prescription of tips, based on 25 years of research. The tips are offered monthly in the Happiness newsletter to share the research on how TV can make or break your happiness.
http://drnancyonline.com/newsletters.html
RxTV
• Watch TV consciously, choosing programs rather than just sitting down to “watch and relax.”
• Choose programs that educate, entertain or inform in a way that makes you come away feeling that the time was productive.
• Avoid over-viewing and coming away saying to yourself,
“I can’t believe I watched the whole thing.”
JOIN DR. NANCY AND 12+ AUTHORS by signing up for the monthly HAPPINESS E-zine with many authors, experts, teleseminars and lots of other surprises at:
http://drnancyonline.com/newsletters.html
Former president of the American Psychological Association, Martin Seligman, Ph.D. reports that optimism can be learned and shaped so that you can choose an attitude of optimism consciously and with intention.
Author Steve Bhaerman adds that while pessimists may be very much in touch with reality that optimists are happier and live longer! Happiness and optimism, as your intention, is a powerful way to live and we plan to bring you clear guidelines and direction for creating this intention. Today, to start your progress toward happiness, set your intention to be happy. Steve lists five pillars that focus on the good life, a life worth living, flourishing, and well-being:
Positive emotions, including engagement and happiness.
Positive traits, including strengths and virtues and pursuing excellence.
Positive relationships.
Meaning and purpose.
Accomplishment.
Once you set an intention, it is the source from which you choose or desire to act. As you follow your intention, you learn about yourself more fully. You discover the ways in which you hold yourself back from joy and happiness. If you stay the course, you can experience transformation in a new way, taking on new beliefs and behaviors that create happiness and leaving old ones behind. And to assist in keeping you aware of how you create or destroy your happiness, see Dr Nancy's RxTV, a prescription of tips, based on 25 years of research. The tips are offered monthly in the Happiness newsletter to share the research on how TV can make or break your happiness.
http://drnancyonline.com/newsletters.html
RxTV
• Watch TV consciously, choosing programs rather than just sitting down to “watch and relax.”
• Choose programs that educate, entertain or inform in a way that makes you come away feeling that the time was productive.
• Avoid over-viewing and coming away saying to yourself,
“I can’t believe I watched the whole thing.”
JOIN DR. NANCY AND 12+ AUTHORS by signing up for the monthly HAPPINESS E-zine with many authors, experts, teleseminars and lots of other surprises at:
http://drnancyonline.com/newsletters.html
Sunday, May 23, 2010
Keep a very Open Mind
Cleansing Comforting Miso Noodle Soup with Seaweed
The seesawing hot-cold spring weather has me craving for my favorite cleansing soup. It is effortless to prepare. And like a great mathematical construct, its complexity is belied by the simple elegance of its equation.
When I was just beginning to learn how to cook, I bought a book called “How to Eat” by the most gorgeous and unapologetic gourmand, Nigella Lawson. I love her and her off-the-cuff casualness to this day. She was the post-modern Domestic Goddess. And she relished being irreverent toward conventional image (wanton chunks of butter is sexy). “In one of her books is a chapter called Temple Food “Temple…..as in ‘my body is a…..’ Well, mine’s not.” And she was honest. While these were her “restorative food”, it was really a chapter where she presents food with an Asian influence.
Of course, this is all hindsight to me. I took it all in then. I mean, Vietnamese Chicken Salad sounds very cleansing after a meal of Ham in Coca Cola and Sticky Toffee Pudding.
Fast forward to 2010. I’m a little bit wiser (I hope) and while Nigella would consider most, if not all, the food I cook to be Temple Food, I do still have what I consider “big guns.” I whip these out at least once a week. One in the repertoire is Miso Noodle Soup with Seaweed.
It will take too many pages to write about the benefits of seaweeds (Paul Pitchford is a great reference for this) but in a nutshell:
- lymphatic cleanser and blood alkalizer
- detoxifier
- removes radiation residue in the body
- lowers cholesterol and fat
- treats tumors and fibroids (in TMC, “there is no swelling that is not relieved by seaweed”)
- greatest amount and broadest range of minerals, in the most assimilable form
- contain more than ten times the calcium in milk (hijiki, arame and wakame)
- four times the iron in beef
- 100x to 500x the iodine in shellfish (600x to 3000x than fish)
And you get all these benefits with just 1/6 to ½ ounce daily – that is nothing!
Now if you add miso to that, you can call it a day.
Miso is fermented soy, rice or barley. It has amino acids and is a live food loaded with probiotic lactobacilli so its aids in digestion and digestive health. This is important as 80% of our immune system resides in our gut.
I love this soup. My kids love this soup. I think that is my litmus test. Most of the recipes in this blog have passed my “kid test.”
Miso Noodle Soup with Seaweed
1 quart water or vegetable broth
3 medium carrots, peeled into long noodles with a peeler (see photo)
1 stalk konbu
1/8 cup arame
1/8 cup wakame flakes
4 tsp. dulse
2-3 tbsp. miso, unpasteurized
½ cup sliced green onions
10 oz. buckwheat noodles
1. Cook noodles according to package instructions
2. In a pot, pour water or broth, seaweed (except dulse) and carrots, bring to a boil. Reduce heat to medium-low and add miso and stir. Simmer for 2-3 minutes.
3. Take out the konbu and chop.
4. Divide noodles into four individual serving bowls. Divide the broth between the four. Top with chopped konbu, dulse and scallions.
The seesawing hot-cold spring weather has me craving for my favorite cleansing soup. It is effortless to prepare. And like a great mathematical construct, its complexity is belied by the simple elegance of its equation.
When I was just beginning to learn how to cook, I bought a book called “How to Eat” by the most gorgeous and unapologetic gourmand, Nigella Lawson. I love her and her off-the-cuff casualness to this day. She was the post-modern Domestic Goddess. And she relished being irreverent toward conventional image (wanton chunks of butter is sexy). “In one of her books is a chapter called Temple Food “Temple…..as in ‘my body is a…..’ Well, mine’s not.” And she was honest. While these were her “restorative food”, it was really a chapter where she presents food with an Asian influence.
Of course, this is all hindsight to me. I took it all in then. I mean, Vietnamese Chicken Salad sounds very cleansing after a meal of Ham in Coca Cola and Sticky Toffee Pudding.
Fast forward to 2010. I’m a little bit wiser (I hope) and while Nigella would consider most, if not all, the food I cook to be Temple Food, I do still have what I consider “big guns.” I whip these out at least once a week. One in the repertoire is Miso Noodle Soup with Seaweed.
It will take too many pages to write about the benefits of seaweeds (Paul Pitchford is a great reference for this) but in a nutshell:
- lymphatic cleanser and blood alkalizer
- detoxifier
- removes radiation residue in the body
- lowers cholesterol and fat
- treats tumors and fibroids (in TMC, “there is no swelling that is not relieved by seaweed”)
- greatest amount and broadest range of minerals, in the most assimilable form
- contain more than ten times the calcium in milk (hijiki, arame and wakame)
- four times the iron in beef
- 100x to 500x the iodine in shellfish (600x to 3000x than fish)
And you get all these benefits with just 1/6 to ½ ounce daily – that is nothing!
Now if you add miso to that, you can call it a day.
Miso is fermented soy, rice or barley. It has amino acids and is a live food loaded with probiotic lactobacilli so its aids in digestion and digestive health. This is important as 80% of our immune system resides in our gut.
I love this soup. My kids love this soup. I think that is my litmus test. Most of the recipes in this blog have passed my “kid test.”
Miso Noodle Soup with Seaweed
1 quart water or vegetable broth
3 medium carrots, peeled into long noodles with a peeler (see photo)
1 stalk konbu
1/8 cup arame
1/8 cup wakame flakes
4 tsp. dulse
2-3 tbsp. miso, unpasteurized
½ cup sliced green onions
10 oz. buckwheat noodles
1. Cook noodles according to package instructions
2. In a pot, pour water or broth, seaweed (except dulse) and carrots, bring to a boil. Reduce heat to medium-low and add miso and stir. Simmer for 2-3 minutes.
3. Take out the konbu and chop.
4. Divide noodles into four individual serving bowls. Divide the broth between the four. Top with chopped konbu, dulse and scallions.
Don't Hate Me Because I am Good for You
Don’t Hate Me Because I’m Good For You (aka The Real No-Guilt Chocolate Pudding)
I guess that belies my age. Although I have never seen the commercial, I must confess I’ve seen enough Steven Segal movies to know who Kelly LeBrock is. Blame it on the fact that I grew up with my brothers and cousins whom together added up 10 boys. Yep, Steven Segal and Jean Claude Van Damme. Why I’m even admitting this in public, I don’t know. I should be talking about the Coen Brothers and write some witty metaphor from The Big Lebowski relevant to this post.
ANYWAY. I digress.
In my journey to applying the 90/10 (okay 80/20) rule to my food ethic – that is, 90% good for you and 10%…not so much – I’m always on a quest to find dessert holy grails. Hence, my love for Love Street Living Foods Chocolate Spread and recipes such as the one below. If I’m going to indulge in dessert, it better be good. Medjool dates, by themselves, no matter how exponentially sweet are not going to cut it when I want something velvety, chocolatey and rich.
I have been getting into the habit of refusing to tell people what’s in something until they try it. Avocadoes in my chocolate pudding??? Um, no thank you. If you grew up in the Philippines or Latin America, avocado used in desserts is not an alien concept. I grew up on cubed and mashed avocado swimming in sugary icy milk for dessert. But here, avocado is a savory. For example, a search for “avocado” on epicurious.com yields over a thousand results, only two of which are desserts!
Now this is the time to expand your avocado palette and have it for dessert. Once you cross this line, the possibilities are endless – avocado ice cream, mousse, icing…I’m serious.
Whipped, blended avocado is velvety and gives you the “fat” you need to feel satiated. Yes, you need fat to feel like you got your money’s worth. And here’s another surprise – FAT IS GOOD. YOU NEED FAT. EAT SOME FAT. IT’S GOOD FOR YOU. There I said it.
The right fat. I will talk MORE about this later on but a good rule of thumb is — If it is solid at room temperature, avoid it or eat very, very little of it (coconut oil while solid at room temp in this hemisphere is not solid in its native environment). If it comes in a container with a label that starts with a C and ends with O, run away from it. Run very far.
Avocadoes are one of the good guys.
“The delicious healthy monounsaturated fat in the avocado is one of its biggest SuperFood health claims. The only other fruit with a comparable amount of monounsaturated fat is the olive. The monounsaturated fat in avocados is oleic acid, which may help lower cholesterol. One study found that after seven days on a diet that included avocados, there were significant decreases in both total and LDL cholesterol as well as an 11 percent increase in the “good” HDL cholesterol. Half a California avocado has a really excellent overall nutrient profile. At 145 calories it contains approximately 2 grams of protein, 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat. Avocados are also rich in magnesium. Magnesium is an essential nutrient for healthy bones, the cardiovascular system (particularly in the regulation of blood pressure and cardiac rhythms), prevention of migraines, and prevention of type II diabetes. Ounce for ounce, avocados provide more magnesium than the twenty most commonly eaten fruits, with the banana, kiwi, and strawberry in second, third, and fourth place, respectively.”
This is why avocadoes are always in my grocery list. Now couple that with raw cacao powder. That’s a whole other polemic.
CHOCOLATE PUDDING
3 avocadoes, cubed (ripe, not overripe, and just out of the fridge)
½ c. maple syrup, honey or agave
½ cup raw cocoa powder
1 tsp. lemon juice
2 tsps. vanilla extract
pinch of salt
water to desired consistency
Blend all ingredients in a food processor until smooth. Add water one tablespoon at a time until desired consistency. Chill for a bit or eat right away!
(I guess I should also tell you how many people this recipe serves, but that depends on who’s eating it)
I guess that belies my age. Although I have never seen the commercial, I must confess I’ve seen enough Steven Segal movies to know who Kelly LeBrock is. Blame it on the fact that I grew up with my brothers and cousins whom together added up 10 boys. Yep, Steven Segal and Jean Claude Van Damme. Why I’m even admitting this in public, I don’t know. I should be talking about the Coen Brothers and write some witty metaphor from The Big Lebowski relevant to this post.
ANYWAY. I digress.
In my journey to applying the 90/10 (okay 80/20) rule to my food ethic – that is, 90% good for you and 10%…not so much – I’m always on a quest to find dessert holy grails. Hence, my love for Love Street Living Foods Chocolate Spread and recipes such as the one below. If I’m going to indulge in dessert, it better be good. Medjool dates, by themselves, no matter how exponentially sweet are not going to cut it when I want something velvety, chocolatey and rich.
I have been getting into the habit of refusing to tell people what’s in something until they try it. Avocadoes in my chocolate pudding??? Um, no thank you. If you grew up in the Philippines or Latin America, avocado used in desserts is not an alien concept. I grew up on cubed and mashed avocado swimming in sugary icy milk for dessert. But here, avocado is a savory. For example, a search for “avocado” on epicurious.com yields over a thousand results, only two of which are desserts!
Now this is the time to expand your avocado palette and have it for dessert. Once you cross this line, the possibilities are endless – avocado ice cream, mousse, icing…I’m serious.
Whipped, blended avocado is velvety and gives you the “fat” you need to feel satiated. Yes, you need fat to feel like you got your money’s worth. And here’s another surprise – FAT IS GOOD. YOU NEED FAT. EAT SOME FAT. IT’S GOOD FOR YOU. There I said it.
The right fat. I will talk MORE about this later on but a good rule of thumb is — If it is solid at room temperature, avoid it or eat very, very little of it (coconut oil while solid at room temp in this hemisphere is not solid in its native environment). If it comes in a container with a label that starts with a C and ends with O, run away from it. Run very far.
Avocadoes are one of the good guys.
“The delicious healthy monounsaturated fat in the avocado is one of its biggest SuperFood health claims. The only other fruit with a comparable amount of monounsaturated fat is the olive. The monounsaturated fat in avocados is oleic acid, which may help lower cholesterol. One study found that after seven days on a diet that included avocados, there were significant decreases in both total and LDL cholesterol as well as an 11 percent increase in the “good” HDL cholesterol. Half a California avocado has a really excellent overall nutrient profile. At 145 calories it contains approximately 2 grams of protein, 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat. Avocados are also rich in magnesium. Magnesium is an essential nutrient for healthy bones, the cardiovascular system (particularly in the regulation of blood pressure and cardiac rhythms), prevention of migraines, and prevention of type II diabetes. Ounce for ounce, avocados provide more magnesium than the twenty most commonly eaten fruits, with the banana, kiwi, and strawberry in second, third, and fourth place, respectively.”
This is why avocadoes are always in my grocery list. Now couple that with raw cacao powder. That’s a whole other polemic.
CHOCOLATE PUDDING
3 avocadoes, cubed (ripe, not overripe, and just out of the fridge)
½ c. maple syrup, honey or agave
½ cup raw cocoa powder
1 tsp. lemon juice
2 tsps. vanilla extract
pinch of salt
water to desired consistency
Blend all ingredients in a food processor until smooth. Add water one tablespoon at a time until desired consistency. Chill for a bit or eat right away!
(I guess I should also tell you how many people this recipe serves, but that depends on who’s eating it)
Friday, May 14, 2010
Wellness Wednesday - Meditation
I have been (and in some ways continue to be) one of those who find the practice of meditation “daunting.” Most probably because I have always had this perception that its such an esoteric practice, saved only for the most enlightened and most yogic. I’ve always thought myself too pedestrian to even think I could achieve that state of “bliss.” And I thought that it would take a long investment in time to even have a peek into this Delphic state. So I didn’t even *really* try.
Until last year when I went through a particularly difficult time. I was on the right side of desperate so I decided to have courage and give it the old college try. And because I have tried before to “picture an apple” or recite a mantra to no success, I decided that maybe, a guided practice would be the best way to start. After all, 10 years ago, when I started my yoga practice, it was with the guidance of what is now mega-Gaiam. And it took a while to build up my knowledge, confidence and intuition so that I can actually practice yoga on my own.
I downloaded guided meditations from Jon Kabat-Zinn and Dr. Andrew Weil. Both are individuals I have such admiration for, for the contributions they have made to mind/body healing. [Please spend time and Google them if you have not encountered them in your journey.]
I situated myself in a quiet place, and decided to do Dr. Weil’s breath work. All six exercises, about 15 minutes. I set my intention and began. I opened myself. After about 10 minutes, I slowly felt this sense of lightness and presence. I felt my breath, the air, myself. I saw lightness. Lightness. Light. It is all I can think of. And then I stopped because I was more than a little surprised because while I set my intention and expected it — I didn’t really know what to expect. Now this didn’t happen for a protracted period of time – please don’t think that you have to expect a recondite realization in one sitting. It was more of a sense of awareness and awakeness. And a step closer to understanding Prana.
Prana is a subtle invisible force. It is the life-force that pervades the body. It is the factor that connects the body and the mind, because it is connected on one side with the body and on the other side with the mind. It is the connecting link between the body and the mind. The body and the mind have no direct connection. They are connected through Prana only and this Prana is different from the breathing you have in your physical body.
– Swami Chidananda Saraswati
I continue to do breath work everyday and guided meditation as often as I can. Breath work centers me, calms me, it resets my nervous system. Twice a day I do the 4-7-8 breath. I also do the alternate nostril breathing technique and the one-minute bellows breath meditation.
These are simple meditative breathing techniques that are great gateways to the practice. I hope you take a few minutes to try them.
“People who meditate regularly may find that the practice yields many subtle benefits. Over time, meditation may result in a restructuring of the mind that allows you to detach from the thoughts that cause emotional swings. It can even have the effect of leveling out mood cycles, and help you learn to do things more effectively – whether it is cooking, writing or martial arts. Overall, you may find that you become mindful – more aware of everyday aspects of your life – and able to bring more awareness to everything you do.
And of course meditation has beneficial effects on physical health. They include enhancement of immune function, lowering of blood pressure, and relief of chronic pain due to arthritis and other disorders.” Dr. Andrew Weil
Until last year when I went through a particularly difficult time. I was on the right side of desperate so I decided to have courage and give it the old college try. And because I have tried before to “picture an apple” or recite a mantra to no success, I decided that maybe, a guided practice would be the best way to start. After all, 10 years ago, when I started my yoga practice, it was with the guidance of what is now mega-Gaiam. And it took a while to build up my knowledge, confidence and intuition so that I can actually practice yoga on my own.
I downloaded guided meditations from Jon Kabat-Zinn and Dr. Andrew Weil. Both are individuals I have such admiration for, for the contributions they have made to mind/body healing. [Please spend time and Google them if you have not encountered them in your journey.]
I situated myself in a quiet place, and decided to do Dr. Weil’s breath work. All six exercises, about 15 minutes. I set my intention and began. I opened myself. After about 10 minutes, I slowly felt this sense of lightness and presence. I felt my breath, the air, myself. I saw lightness. Lightness. Light. It is all I can think of. And then I stopped because I was more than a little surprised because while I set my intention and expected it — I didn’t really know what to expect. Now this didn’t happen for a protracted period of time – please don’t think that you have to expect a recondite realization in one sitting. It was more of a sense of awareness and awakeness. And a step closer to understanding Prana.
Prana is a subtle invisible force. It is the life-force that pervades the body. It is the factor that connects the body and the mind, because it is connected on one side with the body and on the other side with the mind. It is the connecting link between the body and the mind. The body and the mind have no direct connection. They are connected through Prana only and this Prana is different from the breathing you have in your physical body.
– Swami Chidananda Saraswati
I continue to do breath work everyday and guided meditation as often as I can. Breath work centers me, calms me, it resets my nervous system. Twice a day I do the 4-7-8 breath. I also do the alternate nostril breathing technique and the one-minute bellows breath meditation.
These are simple meditative breathing techniques that are great gateways to the practice. I hope you take a few minutes to try them.
“People who meditate regularly may find that the practice yields many subtle benefits. Over time, meditation may result in a restructuring of the mind that allows you to detach from the thoughts that cause emotional swings. It can even have the effect of leveling out mood cycles, and help you learn to do things more effectively – whether it is cooking, writing or martial arts. Overall, you may find that you become mindful – more aware of everyday aspects of your life – and able to bring more awareness to everything you do.
And of course meditation has beneficial effects on physical health. They include enhancement of immune function, lowering of blood pressure, and relief of chronic pain due to arthritis and other disorders.” Dr. Andrew Weil
Friday, May 7, 2010
Wellness Wednesday
This blog will focus on Wellness. Wellness can mean so many things to so many different people. We will provide informational resources.
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