Meditation 101: Techniques, Benefits & Beginner’s How-to

Why and how to meditate

:: by

Inner IDEA

 
 
 
 

Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist. So how do you learn how to meditate?

“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activity, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditative practices require different mental skills.

It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” But in general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.

Concentration meditation

A concentrative meditation technique involves focusing on a single point. This could entail watching the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong or counting beads on a rosary. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

Mindfulness meditation

Mindfulness meditation technique encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.

Other meditation techniques

There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditations techniques, such as tai chi, chi kung and walking meditation.

Benefits of meditation

If relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:

• lower blood pressure
• improved blood circulation
• lower heart rate
• less perspiration
• slower respiratory rate
• less anxiety
• lower blood cortisol levels
• more feelings of well-being
• less stress
• deeper relaxation

Contemporary researchers are now exploring whether consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditators. Yet it is worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher might say, the goal of meditation is no goal. It is simply to be present.

In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance.

How to meditate: Simple meditation for beginners

This meditation exercise is an excellent introduction to meditation techniques.

1. Sit or lie comfortably. You may even want to invest in a meditation chair.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.

Get your Zen on! Watch meditation videos on GaiamTV.com.

Yoga for Detox

Poses to help you cleanse

:: by

Kate Hanley

 
• 4
 
 

From reading the celebrity rags, you may think that detox is something you do by either checking into a cushy rehabilitation facility or consuming nothing but liquids for 21 days. It seems either overly arduous or something only the rich and idle have time to do. But your body is designed to engage in detoxification every day. And one way to help it along is with a detox yoga practice.

How detoxification works

There are three main systems of the body that play a crucial role in the elimination of wastes — circulatory, digestive and lymph. The circulatory systempumps blood throughout the body, delivering oxygen to and carrying waste products away from cells. The digestive system processes the food we eat, separating nutrients from waste and eliminating anything the body doesn’t need. And the lymphatic system collects intracellular fluid from throughout the body and transports it to the lymph nodes where anything harmful (such as bacteria or other contaminants) can be removed before the lymphatic fluid is returned to the bloodstream.

It’s a robust system that works well on its own. But in order to help your body keep up with the heavy demands our stressful lives and nutrient-poor modern diet place on these systems, the trick is to give your body an assist so it can perform its natural detoxing function. And yoga is an ideal companion.

How detox yoga facilitates cleansing

Most forms of vigorous exercise stimulate all three systems of elimination to some extent, thereby helping the body in its quest to cleanse and detox. But yoga, with its focus on systematically stretching and compressing every part of the body, is particularly well-suited to keeping the waste-removal departments of the body functioning well.

“In a well-rounded yoga practice, every part of the body is pushed, pulled, twisted, turned and upended,” explains New York City yoga teacher Witold Fitz-Simon, founder of the yogaartandscience.com blog. "This facilitates the removal of waste products such as carbon dioxide, lactic acid and lymphatic fluid from the deep tissues and extremities of the body that a jog or a bike ride just don’t reach."

Yogic breathing also plays an important role in promoting detoxification. “We have as many bad habits in breathing as we do in every other area of our lives,” Fitz-Simon explains. Sitting with poor posture impedes the lungs from inflating fully, and our chronic state of low-grade stress often leads to a clenched diaphragm—the parachute-shaped muscle at the bottom of the rib cage that assists in breathing. As a result, we don’t take in as much life-sustaining oxygen when we inhale, or expel as much of the potentially hazardous carbon dioxide when we exhale.

“Yogic breathing helps clear out carbon dioxide from the lung tissue, stimulates the organs of digestion and can, over time, retrain the diaphragm to move freely,” Fitz-Simon says. And when the diaphragm moves with its natural fluidity, the abdominal organs are massaged and the lungs are fully emptied with every breath — not just the ones you take on the yoga mat.

Clear mind, clear body

In addition to its physical benefits, yoga aids in mental detox as well. “When we’re in a state of stress, fear or depression, that attitude creates a sensation in the body,” explains Patricia Moreno, founder of the intenSati workout. “Doing yoga helps purge toxic thoughts by teaching you to move your awareness away from the chaos of the mind and back to the present moment. That practice is not a basic component of other fitness pursuits.”

As a result, a regular yoga practice helps you eliminate the tangible and intangible toxins that could otherwise keep you from feeling your best. Here are three poses that are particularly suited to aiding detoxification or to help you kick off a natural body cleanse.

Yoga poses to detoxify the body

Marichiyasana 3 (Marichi's Twist) a featured pose in Gaiam Life's'ConcentratiOm" yoga pose learning and memory game

Detox benefits: Squeezes the abdominal organs and stimulates digestion and elimination.

Sit up tall with your legs straight. Bend your right knee and bring the sole of your right foot to the floor just in front of your right sitting bone. Rest your right hand on the floor behind your back for support.

Reach your left hand up so strongly that your ribcage lifts up. Rotate your torso to the right and bring your left elbow to the outside of your right knee. Stay for 5 deep breaths, gradually and gently using the sensation of your left elbow pressing into to your right leg to encourage your torso to twist further to the right.

Either look behind you, over your right shoulder or straight ahead, depending on what feels best to your neck. Repeat on the other side.

Downward Dog

Detox benefits: Getting the heart higher than the head reverses the pull of gravity and aids in the circulation of blood and lymph. Also gently tones the abdomen, which stimulates digestion.

Watch our how-to video on Downward Dog or follow these instructions: Start on your hands and knees with the entire surface of your palms pressing into the floor and your toes tucked under. Slowly lift the knees and straighten the legs. Press equally into the hands and feet and lift your sitting bones up as you move the thighs back. Allow the head to hang. Stay for 5–10 deep breaths.

Legs Up the Wall

Detox benefits: Encourages circulation of blood and lymph from the feet and legs. Bathes the abdomen in fresh blood, stimulating the digestive organs. Soothes the nervous system, allowing your body to shift its attention from warding off stress to daily bodily functions, including detox.

Watch our how-to video on Legs Up the Wall Pose or follow these instructions:Sit in front of a wall with your right hip and shoulder touching the wall. Bend your knees and roll onto your left side, so your feet and seat are touching the wall. Roll onto your back and extend your legs so that they rest on the wall. Either rest your hands on your belly or let your arms lie on the floor, palms up. Stay for at least 10 deep breaths.

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Kate Hanley is a freelance writer who specializes in exploring the mind-body connection. She completed her yoga teacher training at OM Yoga in New York City and has studied with yoga experts Rodney Yee and Cyndi Lee and meditation teacher Sharon Salzberg.

The Top 5 Fat-Burning Yoga Poses

5 yoga poses for weight loss, plus 4 yoga styles for keeping fit

:: by

Philip Knox & Devin Thomas

 
 
 
 

Can you use yoga for weight loss? Yes! Losing weight isn’t easy for anyone, but with the right attitude, you can make a real difference in how you look and feel.

These fat-burning yoga poses will help kick-start your metabolism and build up lean muscle tone. For some extra guidance, check out Gaiam’s Quick Start Yoga for Weight Loss. This informative DVD is a useful part of any positive-thinking weight-loss program. Other favorites include Trudie Styler's Weight Loss Yoga and Colleen Saidman's new Yoga for Weight Loss.

1. Cobra Pose

Even beginners can get good results from this simple yoga pose, which works to firm the buttocks and tone the abs.

• Lie face-down on the floor, with the tops of your feet flat against the ground.

• Press your legs and hips down. Place your hands under your shoulders, plams down and fingers spread apart.

• Press into your hands, lifting your head, chest and upper back off the mat. Keep your gaze forward and up and your shoulder blades down and back.

• Push back your shoulders and feel the stretch spread evenly along the length of your spine.

• After a few deep breaths, relax to a prone position on an exhale. 

2. Wind-Releasing Pose

This fat-burning yoga pose is great for targeting your abdominal area.

• Lie down on the floor and bring your knees up to your chest with your ankles together.

• Clasp your arms together over your knees as you bring your head up off the floor.

• Breathe deep as you feel the stretch work your abs, then relax slowly.

3. Bow Pose

This advanced yoga pose can really burn fat while toning your arms, legs and abdominal area.

• Lie down on your stomach, bend your knees and reach around to grab your feet.

• Pull in your stomach and extend your feet upward, raising your upper body at the same time. Keep your shoulder blades down and back.

• Hold for several breaths, then relax.

4. Side-Stretch Pose

This yoga pose can help raise your heart-rate and burn calories.

• Stand with your feet slightly wider than hip width apart.

• Rotate your torso and turn both your feet to the right. Keeping legs straight, exhale and hinge over your right leg until your torso is parallel to the floor, reaching your hands to the ground (if you can’t touch the floor, you can rest them on a block).
• Hinge further with each exhale, moving your torso closer to your right thigh.

Remember to keep breathing, then relax and repeat in the opposite direction.

5. Warrior I Pose

This yoga pose can work your abs, thighs and arms, and is most effective if used as part of a sequence like Sun Salutation.

• Standing straight, step your left leg 4-5 feet to the left, then rotate both feet and your torso toward the left.

• Bend your left knee over your toes while keeping your right leg straight.

• Raise both arms high above your head with your fingertips pointing upward, looking up at your hands. 

How can you use yoga for weight loss?

With all the chanting and seemingly stationary poses, one might wonder how you can lose weight through yoga. But the truth is it can be an effective weight loss tool, if you practice it regularly and correctly.

The first factor you should consider is that not every type of yoga is conducive to consistent weight loss. Some types are better for reducing stress and helping relaxation but don’t provide the cardiovascular workout needed for weight loss. The second factor is consistency. As with any fitness plan, yoga needs to be done regularly and with intensity. Finally, it is important to remember to maintain a healthy diet in combination with any workout regimen.

Vinyasa: Flow yoga

One type of yoga that’s good for weight loss is Vinyasa, or flow yoga. This style of yoga is made up of a series of Sun Salutations that you move through quickly, allowing for the increased heart rate required for caloric burn and weight loss.

The best part about Vinyasa is that its popularity has led to the production of many yoga weight loss DVDs. With so many options, it’s easy to find a Vinyasa DVD that matches your skill level that allows you to begin losing weight in the privacy of your own home.

Bikram: Hot yoga

If you want more of a challenge, try your hand at Bikram yoga. Similar to Vinyasa, it takes you through a series of poses, but, instead of a cool yoga studio, you are in a heated studio that is heated up to 105°F.

As you move through the Bikram poses, you not only burn calories and fat but temporarily lose water weight while eliminating toxins. But note that Bikram yoga for weight loss is extremely vigorous, and should not be undertaken if you are pregnant or have certain medical conditions.

Power yoga

Nowadays, many gyms are offering power yoga, which combines yoga poses with a cardiovascular workout by pushing you through the poses faster and with less rest time in between. If your gym doesn’t offers such a class, the good news is thatpower yoga is also offered on DVD.

These yoga poses also strengthen your muscles and, subsequently, increased muscle mass will increase your resting metabolic rate, resulting in greater weight loss throughout the day.

Meditation

The final benefit of yoga is mental clarity. Yoga reduces stress and allows you to take a break from your busy lifestyle. This brief rest from the hustle and bustle of life can permit you to take a moment and reevaluate your lifestyle choices.

For instance, you may reflect on the health of your diet, as well as whether or not your activity level is sufficient to keep your body in good shape. Yoga’s meditative atmosphere can provide an opportunity for self-awareness, which is always the first step to a healthier and happier you.

Detox Shakes

Here is a variety of deox shake courtesy of Dr. OZ.




Protein shakes can be purchased through Metageics:  hhanson.metagenics.com/store

UltraClear Renew, UltraMeal Rice


Breakfast Shakes
Berries + Greens Shakes
1 cup frozen berries (blueberries, raspberries, etc.)
1 to 2 loosely-packed cups of spinach
2 cups coconut milk
1 tablespoon coconut oil
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
Directions: Blend until smooth.


Keepin’ It Smooth
1 avocado
5 ounces frozen peaches
1 handful of raspberries
1 handful of hemp seeds
unsweetened almond milk
2 dates
2 heaping tablespoons plant-based protein powder
optional: 1 tablespoon ground flax seed
Directions: Blend and Enjoy!


Favorite Green Shake
3 cups spinach
1 cup frozen blueberries (or raspberries, blackberries, mangoes, papaya, etc.)
1 tablespoon flax oil
1 tablespoon maca powder
1 tablespoon spirulina
1 cup almond milk
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
2 dates or a few drops of stevia to taste
Directions: Blend until creamy.


Morning Mocha
1 cup strong teccino or yerba mate tea
2 tablespoons cacao powder
1 handful of raw almonds
stevia to taste
1 tablespoon vanilla extract
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor) UltraMeal Rice
optional: 1 tablespoon ground flax seed
Directions: Blend and enjoy

Mango Peach Lassi
1 large nectarine
1 mango, flesh removed from skin - discard skin
ice
coconut milk
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor) UltraMeal Rice
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy.


Sweet Green Smoothie
8 ounces water
2 giant handfuls of spinach
1 mango, peeled and diced
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients until smooth and enjoy this amazing and detoxifying meal.


Euro Nut
1 tablespoon vanilla extract
2 dates or stevia to taste
2 tablespoon raw cacao
2-4 tablespoon hazelnut butter
unsweetened coconut milk
ice
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor) UltraMeal Rice
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy

Coconut Chai Shake
1 cup coconut milk (unsweetened)
1 tablespoon vanilla extract
1 teaspoon ginger
1 teaspoon cinnamon
a pinch of allspice
2 tablespoons almond or cashew butter
¼ cup shredded coconut
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor) UltraMeal Rice
optional: 1 tablespoon ground flax seed
Directions: Blend until smooth and creamy.


The Pits
4 peaches
1 avocado
12 cherries, pitted
ice
unsweetened almond milk (enough for desired consistency)
2 heaping tablespoons plant-based protein powder (UltraClear Renew)
optional: 1 tablespoon ground flax seed
Directions: Blend it up, baby


Spice It Up Shake
2 cups almond milk (fresh or store-bought)
1 cup frozen raspberries
1 tablespoon carob powder
1 teaspoon cinnamon
¼ teaspoon nutmeg (freshly grated is the best, but you can use the already ground powder too)
¼ teaspoon stevia
pinch of sea salt
Directions: Blend and enjoy


Malted “Milk” Shake
1 cup coconut water
½ cup coconut meat (either from a young Thai coconut or organic shredded dried coconut flakes and an additional ½ cup water)
1 tablespoon almond butter
3 dates, pitted OR a few drops of stevia to taste
1 teaspoon vanilla extract
pinch of sea salt
2 heaping tablespoons plant-based protein powder
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients until smooth and enjoy!

John R’s Favorite Shake
Warm tea (i.e. pau d’arco, gynostemma) as base
2 tablespoons coconut oil
¼ avocado
a couple dashes cinnamon
dash of stevia
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy.


Cinnamon Rolls For Breakfast
½ cup almonds and 1 cup water OR 1 cup almond milk (unsweetened)
1 cup coconut water
1 teaspoon cinnamon
1 pinch sea salt
2 teaspoons vanilla extract or powder
3 pitted dates
1 tablespoon pecans
stevia to taste
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients until smooth and creamy.

Sweet Protein Shake
1 cup nuts (pecans, walnuts, or almonds)
Your choice of rice/almond/hemp seed milk (just enough to cover nuts in the base of the blender)
5-10 drops stevia extract (to taste)
1 teaspoon vanilla extract
2-3 cups frozen fruit (blueberries, raspberries, blackberries, mangoes, papaya, peaches)
1 apple
1 ripe pear
water OR brewed and cooled herbal tea (like ginger, raspberry, lemon, rooibos, green, yerba mate, etc.) OR coconut water (just enough to blend to desired consistency)
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients until smooth.

Cashew Cream Smoothie
1 handful cashews
1 cup coconut water OR nut/rice/hemp seed milk of your choice
2 handfuls mixed berries (fresh or frozen: blackberries, blueberries, raspberries)
1 ripe mango, pitted and diced
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients together until creamy with a pinch of sea salt and enjoy!

Mango Cardamom Blast
2 ripe mangoes, peeled and cut into pieces
1 cup coconut water
2 tablespoons dried and shredded coconut flakes
zest and juice of 1 lime
½ teaspoon cardamom powder
handful of ice cubes (optional)
garnish with lime zest and freshly ground black pepper
2 heaping tablespoons plant-based protein powder(UltraClear Renew)
optional: 1 tablespoon ground flax seed
Directions: Blend it up!

Berry Protein Shake
1 cup nut/rice/hempseed milk of your choice (either homemade with ½ cup nuts and 1½-2 cups water, or unsweetened from the health food store)
1 cup fresh or frozen blueberries
1 cup fresh or frozen raspberries
½ cup fresh or frozen blackberries (optional)
3 pitted dates
1 teaspoon vanilla
2 heaping tablespoons plant-based protein powder
optional: 1 tablespoon ground flax seed
Directions: Blend all ingredients until smooth.

Albert’s Favorite Shake
unsweetened almond milk
a handful of blueberries
¼-½ of a mango
handful of pineapple
1 tablespoon powdered greens or spirulina
1 tablespoon raw cacao powder
optional: 1 tablespoon coconut oil
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
Directions: Blend and enjoy!

Detoxifying Dandelion Shake
3 cups dandelion greens
2 cups coconut water
1 mango, peeled and cubed
1 peach (fresh) OR 1 cup frozen peaches
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend until smooth.


The Grasshopper Shake
1½ cups warm peppermint tea
1 heaping tablespoon cacao powder (You can use carob or unsweetened Dutch chocolate powder instead of cacao if you want)
1 tablespoon melted coconut oil
28
2 tablespoon whole cashews
2 teaspoons spirulina (you can use chlorella or any green powder)
¼ teaspoon stevia
pinch of sea salt
Optional:
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor)

optional: 1 tablespoon ground flax seed

Directions: Pour the warm tea into a blender. Add cacao powder, cashews, spirulina, salt and stevia and blend for 45 seconds or until cashews are broken down. While blending, drizzle in the melted coconut oil. Serve in a mug for a nourishing and warm drink.


Robert’s Favorite Shake
1 tablespoon spirulina
frozen blueberries
lacinato kale (washed, stems removed)
unsweetened almond milk or hemp milk (enough to make it “pour-able”)
1 tablespoon almond butter (optional)
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend until smooth.

Purple Haze Smoothie
6 ounces blackberries
2 cups of pineapple (fresh or frozen)
water (just enough to blend- it’s best thick and creamy)
2 heaping tablespoons plant-based protein powder
optional: 1 tablespoon ground flax seed
Directions: Put all ingredients in the blender and mix until smooth


Patricia’s Favorite Shake
coconut water
1 cup fresh (or frozen) berries
1 tablespoon unsweetened SunButter
2 dates
1 cup of spinach or kale
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy and delightful!

Chocolate Covered Blueberries
1 large handful of frozen blueberries
1 handful of spinach
dash of cinnamon
1 tablespoon of raw cacao
2 tablespoons almond butter
½ coconut milk and ½ coconut water (as much as you need for your blender) or you could replace the coconut water with green tea.
dash of stevia as needed
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend and enjoy!

Almond Butter And Jelly Shake
1 to 1½ cups almond milk
1 handful of frozen blueberries
1 to 2 tablespoons of almond butter (or cashew butter)
optional: 1 small handful of cherries, pitted
a handful of ice
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy and delicious!

Becky’s Morning Shake
8 ounces of water
3-4 ounces of nut or hemp seed or rice milk (unsweetened)
½ of an avocado
2 teaspoons organic almond butter
a pinch of sea salt
2 heaping tablespoons plant-based protein powder
optional: 1 tablespoon ground flax seed
optional: sweetener to taste (stevia)
optional: 1 tablespoon carob or raw cacao powder
Directions: Blend until smooth and creamy.

Peaches And Cream Shake
1 cup frozen peaches
2 cups whole fat coconut milk
2 teaspoon pumpkin pie spice (most health food stores have this in bulk, but you can also use a mix of cinnamon, nutmeg and allspice)
1 teaspoon freshly grated ginger
2 heaping tablespoons plant-based protein powder (ideally vanilla flavor)
optional: 1 tablespoon ground flax seed
optional: Top with a few sprinkles of toasted (or raw) coconut for extra crunchy treat.
Directions: Blend until smooth and creamy.

John H’s Favorite Shake
½ cup frozen blueberries
2 dashes cinnamon
1 tablespoon almond butter
8 ounces of water
2 heaping tablespoons plant-based protein powder (ideally chocolate flavor)
optional: 1 tablespoon ground flax seed
Directions: Blend until creamy!

Sexy Cilantro Shake
1 cup rice/nut/seed milk
1 cup coconut water
1 cup papaya (fresh), peeled and diced
1 cup fresh cilantro leaves
½ cup fresh or frozen mango or peaches
3 dates OR stevia to taste
Directions: Blend all ingredients together until smooth. It’s been shown that cilantro is incredibly detoxifying and can help pull metals from the body, so drink up, especially if you live in a city, have mercury fillings, or drink tap water!

Peach Apple Cobbler
¼ cup pecans (whole or crushed)
1 cup coconut water
2 apples (any variety), cored and sliced into chunks (if organic, leave the peel on for added fiber and nutrients)
1 cup frozen or fresh peaches
1 tablespoon fresh lemon juice
2 teaspoons vanilla powder or extract
1 teaspoon cinnamon
½ teaspoon ginger powder
Pinch of sea salt
Directions: Blend all ingredients together until creamy and enjoy!

ALMOND AND CASHEW CHOCOLATE CHIP COOKIES

Ingredients:

1 cup almond flour

1 cup cashew flour

1 free range/organic egg

2 tablespoons melted coconut oil

1/4-1/2 cup Enjoy Life Chocolate chips

1/4 organic palm sugar

1 tsp vanilla extract

1 tsp baking powder

1/2 tsp Himalayan salt 

Directions:

1. Heat oven to 350 Degrees

2. Line cookie sheet with parchment paper

3. Add all ingredients  into a mixing bowl and mix well

4. Using your hands, form into cookie shapes and place on tray.

5. Bake for 10-12 minutes

5. Let cool for 5-10 and enjoy.

Yummy and Quick Breakfasts Part 1: Personal Omelets

Quick and Easy Breakfast Treats

I have heard it many, many times…”I don’t have time to make breakfast”--“I need something quick and on the go”.   Part of my job as a nutritionist is to teach people how quick and easy it is to make nutrient dense meals that also taste wonderful.  Taking a bit of time on the weekend to prepare for the week ahead will make each day less hectic and provide proper energy to get you through busy days.

Saturday morning, I visited the Cedar Park Farmer’s Market and purchased most of the items need to
make yummy breakfast treats for the week.  It was cold, but bumping into several clients who were
shopping for responsibly raised food warmed my heart.  It was nice to catch up and hear about all of the positive changes in peoples’ lives.

Recipe #1:  Personal Omelets

Organic/free range Ingredients:

12-farm raised eggs

Cilantro

Bell peppers, many colors

Onion

Tomatoes

Applegate, no nitrate, no hormone ham(optional)

(Purchased at Whole Foods)

Directions:

1. Preheat oven to 350

2. Dice veggies and ham

3. Line 12-count muffin tray with cupcake papers

4. Lightly spray with olive oil

5. Add one egg to each slot and whisk with a fork

6. Fill to top with veggies

7. Bake for 15-20 minutes

8. Enjoy

9. Store leftovers in air tight glass container and use for quick and easy breakfasts.

Probiotics Help Obtain Optimal Health

What do you think when you hear the word "bacteria"?   Most people think that all bacteria are bad and need to be destroyed, however that is far from the truth.  The human intestinal track is made up of a miraculous complex collection of bugs called the gut microbiome or microbiota. It contains tens of trillions of beneficial bacteria that out-number all other cells in the body, 10 to one. 

These beneficial bacteria protect our immune system, by maintaining a healthy intestinal lining, destroying pathogenic bacteria, yeast and other organisms, and allow regeneration of a healthy population of enterocytes, the intestine's barrier system or defense army.   The microbiota is imperative to helping digest foods not digested by the stomach or small intestine, helps with production of some vitamins (B and K), and is imperative to proper digestion and assimilation.

The microbiota is instrumental in gene expression and essential functioning of the body, which has been attributed to things such as weight management, fighting auto-immune conditions(Type I Diabetes, Celiac disease, Rheumatoid Arthritis, Hashimoto’s  Thyroiditis, Crohn’s , Multiple Sclerosis, etc),  Inflammatory  diseases( High blood pressure, High Cholesterol, Type II Diabetes), Asthma, Allergies, and syndromes(irritable bowel,fibromyalgia, and chronic fatigue).

  

Each person has a unique and individual microbiome that is derived at birth, through the mother’s vaginal(50% father’s flora and 50% mother’s flora), fecal, breast and skin organisms.  Population of beneficial bacteria depends on the method of birth: c-section vs vaginal, the location of birth: air quality, and other environmental conditions, the method of feeding: breast milk vs formula.   Research shows that a child’s immune system is developed by the age of three and requires attention to remain vital, due to environmental damage from poor quality foods, toxins such as pesticides and increased use of pharmaceuticals.

 

Choice of foods can alter your microflora in a matter of days, for better or worse.  Eating a diet consisting of refined, processed foods causes the good bacteria to die because a processed food diet does not provide adequate fiber for nourishment of the bacteria allowing them to thrive and multiply.   A diet rich in whole, nutrient dense, properly prepared foods is imperative to avoid chronic diseases and auto-immune conditions.

The ideal and most cost-effective way to optimize your gut flora is to include fermented and cultured foods in your daily diet. While most probiotic supplements contain no more than 10 billion colony forming units, one serving of fermented food contains trillions of beneficial bacteria.  Probiotic foods include:  fermented vegetables(sauerkraut, pickles, carrots, green beans, etc), kimchi, kambucha,  kefir and yogurt made from organic, whole milk.

Fermenting your own foods is a fairly straight-forward and simple process and can provide even greater savings.   See my blog for recipes: 

http://heather--drjfltprogram.blogspot.com/search/label/Fermented%20Vegetables

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If you must choose a probiotic supplement instead of fermented or cultured foods, look for a quality product that contains several species of live bacterial and also contains a pre-biotics(food for the bacteria)Inulin, Fructoolingosaccharides (FOS),   Mannan Oligosaccharides (MOS), lactulose or trans-galactooligosaccharides. 

Changing the way you view bacteria will help improve your health.   Prebiotics and probiotics will help you obtain and maintain optimal health and fight chronic disease expressions.