Healthy Smoothie & Snacks Made Easy

 

 

There is really no excuse to not eat healthy... I have often heard that eating healthy is difficult or hard to stay on top of.  I have also heard that it takes too much time, or too much focus, or too much of this-and-that.  Well, in a world full of sickness, disease, and Genetically Modified Organisms* (GMO), all it takes is to make right choices and make it delicious. 

 

 

 

Choose to eat more fresh fruits & vegetables daily to replace processed foods and snacks that you would normally choose to eat.  The choice is to simply 'get it in' with no excuses... and one of the best ways to get it in is to make plant-based decisions... smoothies and/or snacks.  Now you're eating healthy.

 

Be Creative and Eat the Rainbow... or DRINK it!

 

 

*A genetically modified organism (GMO), also known as a transgenic organism, is any organism whose genetic material has been altered using genetic engineering techniques.  GMOs are the source of genetically modified foods and are also widely used in scientific research and to produce goods other than food.

Naps are Nice

There are multitudes of benefits to napping, when done right.

I live in a pro-nap-happy world. (pun intended) ...for maintaining optimal mental health & clarity. Let's face it, we all go through periods of foggy-ness, irritability, mood-swings, and/or feelings of disconnection. Any of those conditions may be instantly resolved within a blink of an eye. Some may require a rather lengthy blink.

Which style of napping will work best for you and/or your situation?

Blink nap. This is a momentary power nap you can easily enjoy, even without realizing! If anything, they're certainly the most amusing of naps; we've all witnessed someone do their best not to nod off while tired on the way home from work. For example, when you fall asleep during a train or bus trip this is considered a blink nap.
 
The benefits of the Alert nap are dubious, since one is generally not asleep long enough to truly relax. In this case it’s like a 'sleep attack', similar to a Blink nap. Shown to be surprisingly effective at shedding sleepiness. This is a longer nap, ranging from 2 to 5 minutes. Studies indicate that a power nap of this length can significantly reduce tiredness for the remainder of the day and also help improve alertness. Even though this type of nap has benefits, it's not something to regularly practice or make a habit.

Sleep Fact:

Large companies in the U.S. are convinced by the benefits of power naps.  So much so that Google have adopted the power nap to their policies by providing 'sleep pods' for staff on their lunch break.

 

Nap Trick:

When doing the alert nap, it will be helpful to hold a pencil (or small object) in your dominant hand while drifting off.  As you fall into a sleep, the hand-held object will become unstable, allowing your auto-reflexes to gain a grip.  Your reflexes will disallow you to fall into a deep sleep.

For a Quick Boost of Alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch. This is probably the one that gives you the best bang for the buck. This naptime even work great with coffee drinkers. By drinking 4 to 6 ounces of warm coffee, the body gets more relaxed. The caffeine will take about 15-to-20 minutes to kick in. Although longer than the other two, it is still relatively short in length, limiting your rest to NREM (non-rapid eye movement) sleep, making it easy to hit the ground running when you wake. Sleeping up to ten minutes longer than this may cause 'sleep inertia' - the groggy feeling which takes considerable time to ease off before the power naps' restorative benefits shine through.
 
For Cognitive Memory Processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.
 
For a Full Cycle of Sleep, the 90-minute nap will likely involve a timer to wake up to. A full cycle of sleep aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia.

In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived.

　

...............Required Sleep:...............

Newborn.................... Up to 18 hrs

1-12 months................... 14-18 hrs

1-3 yrs............................ 12-15 hrs

3-5 yrs............................ 11-13 hrs

5-12 yrs............................ 9-11 hrs

Teens................................ 8-10 hrs

Adults................................. 6-8 hrs

It is best to get regular sleep on a regular schedule at presicely the same time daily.

Sun Salutations Fun & Easy

(see video below)

Greet  each and every day with a warming salute to the Sun (an essential provider of life) by repeating a series of flowing poses.  The most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.

   One of the means of honoring the sun is through the dynamic asana sequence Surya Namaskar, better known as Sun Salutation). The Sanskrit word namaskar stems from namas, which means "to bow to" or "to adore." (The familiar phrase we use to close our yoga classes, namaste—te means "you"—also comes from this root.) Each Sun Salutation begins and ends with the joined-hands mudra (gesture) touched to the heart. This placement is no accident; only the heart can know the truth.

 

 

The eight basic postures, in order of performance, are:

 

Tadasana (Mountain Pose)

Urdhva Hastasana (Upward Salute)

Uttanasana (Standing Forward Bend)

Lunge

Plank Pose

Chaturanga Dandasana (Four-Limbed Staff Pose)

Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Adho Mukha Svanasana (Downward-Facing Dog Pose)

The transition from posture to posture is facilitated by either an inhalation or an exhalation. As you move through the sequence, watch your breath closely. Slow your pace or stop and rest entirely if your breathing becomes labored or shuts down altogether. Always breathe through your nose, not your mouth: Nasal breathing filters and warms incoming air and slows your breathing down, thereby lending the sequence a meditative quality and reducing the risk of hyperventilation.

   Remember, this is only a half-round; you'll need to repeat the sequence, switching left to right and right to left to complete a full round. If you're just starting out, it might help to work on the poses individually before you put them together
 

   Launch your practice slowly with three to five rounds, gradually building up to 10 or 15. If this seems like a lot, remember that the traditional number of rounds is 108, which may take you more than a few weeks to work up to. You can pace the sequence briskly to generate heat and cleanse the body-mind, or more moderately to create a moving meditation.

   The goal is to practice, not to be perfect.   Nature will handle that.  Namaste’

Simplify

 

With today's busy lifestyles, It always seem to be something that needs to be done... yesterday.  Some might call it multitasking, I call it loosing the value of the present, thus not benefiting fully by being present.  Even when we are sleeping, we should be as present as possible. Know that the time slotted for rest is set-up for rest. 

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sim·pli·fy

/ˈsimpləˌfī/
verb
verb: simplify; 3rd person present: simplifies; past tense: simplified; past participle: simplified; gerund or present participle: simplifying. -make (something) simpler or easier to do or understand. -"an overhaul of court procedure to simplify litigation"
synonyms: make simple/simpler, make easy/easier to understand, make plainer, clarify, make more comprehensible/intelligible; paraphrase
"please simplify your answer"
antonyms: complicate

_______________________________________

There is an art to simplifying, and there are also substantial benefits. The art of it is to just do it.  Begin somewhere.  Make an effort by doing, and not just let it be wishful thinking. Begin with consciously thinking and knowing that things will not simplify themselves.  On the most part, everything performs best at its simplest.  Unadulturated.  The same applies to living well and being well.  The basics are the essentials, all else reduces its simplicity.

Do you want to simplify your eating and work out habits?

Here are 4 solid reasons why it's a good idea.

1) Less stress. Your health and fitness regimen should enhance your life. It’s something that should REDUCE stress, and not increase it.
When you keep things simple you won’t be overwhelmed or stressed out as is common when trying to revolve your life around a rigid diet and complicated routine.

2) Develop habits that stick. If something is simple, you’re more likely to do it consistently, and consistency is what develops long-term habits. Long-term habits ensure you achieve and maintain results.
This is main goal – to make certain habits fit into your lifestyle so they eventually become effortless, or at least so they don’t require much thought.

3) Greater flexibility. A few simple guidelines allow you to accommodate for everyday occurrences. Let’s face it – life is unpredictable and can throw us curve balls, but simplicity allows us to adapt. For example, if you have the goal of eating real, whole foods most of the time, you can indulge in your favorite not-so-healthy treats and meals when a special occasion presents itself or you have a craving.
You’ll also be able to make a good food decision, no matter where you’re eating if your sole goal is to eat mostly real foods.

4) Greater focus. When you choose to focus on a few BIG things instead of a dozen or more smaller things, you’ll be significantly more focused. That means you’ll get more done.
So as you can see, there are some great arguments for simplifying your health and fitness regimen. If you’re convinced of the benefits, it’s time to start simplifying and experiencing the results for yourself.

How to simplify!

1) Begin by changing ONE thing, and one thing only.
Where are you struggling the most in your health and fitness routine? Do you work out consistently but struggling to make better, more consistent nutrition changes? Then make the only change in your current routine be to eat more slowly. Or maybe you can focus on eating more real, whole foods. Just pick ONE simple thing to focus on, exclusively, for a period of 4-6 weeks. Once you’ve nailed that one thing as a habit, do one more small thing.
Are you having trouble sticking to a workout program? If so, why? Is it because your current routine doesn’t fit your schedule or you’re trying to force yourself to work out too often? If so, follow a two day per week or a three day per week program that more easily fits your schedule.
Or perhaps you want to save time and would rather do bodyweight workouts at home.
Whatever the case may be, find a way to make your routine fit into your life and don’t revolve your life around an unrealistic routine.

2) Ask yourself, “Is this essential?”
There’s a good chance you’re focused on too many small things that don’t have much of an impact on your goals.  Some things may only increase stress or cause you to get too concerned with insignificant details. For example, if you find yourself obsessing over small details like, “Should I eat white or brown rice?” ask yourself, “Is this essential? Is trying to decide between white or brown rice essential to improving my health or reaching my goals?”
The answer, in this case, is “No”.  Focus on the main things that produce the vast majority of the results, and forget the rest.

3) Stop searching – start doing.
According to Wikipedia, analysis paralysis is an anti-pattern, the state of over-analyzing (or over-thinking) a situation so that a decision or action is never taken, in effect paralyzing the outcome.
I understand – you want to do the right things. You want to be armed with knowledge, so you go to those other fitness websites or flip through the latest magazine. Perhaps you even read debates and research articles. As a result of consuming so much information, we get too caught up in looking for the next big thing, the best workout program, or waiting until we have all the information before we take action.

The details of nutrition and fitness will always be debated, but most people can agree on a few key principles.

• Eat a variety of mostly real, whole foods
• Be physically active whether you choose to strength train,  participate in sports, play instead of exercise, or any combination thereof
• Get enough sleep
• Do these things consistently

Take action and do those things consistently, and you’ll be well on your way to improving your health and fitness.  If you’re not achieving the results you want or find yourself constantly searching for the next big thing – simplify. Focus instead on the few things that matter most and experience the benefits for yourself.

Apple Kale Salad w/ Graham Crusted Pear

(Vegan Raw)

 

Ingredients:

• 2 Honey Crisp Apples large
• 5 Large Leaves Fresh Kale (chopped)
• 1 Navel Orange (juice)
• 3 Pears (chilled & ripe)
• 1/3 Cup Cocoa Nibs
• 1 Cup Cheerios
• 2 Cup Golden Grahams cereal (or 1 pk Graham Crackers)
• 1 cup Brown Sugar
• 1 1/2 Tb Cinnamon
• 1 tsp All Spice

Salad

Remove core and grate Apples with food processor (grating blade). Put grated apples in medium size bowl. Add juice from fresh orange immediately to prevent apples from browning. Finely chop fresh Kale and add to mixture and mix well. chill.

Graham Crust*

Chop the Raw Cocoa Nibs in a processor until very fine. This may take a minute or two. Combine Cheerios, Graham Crackers, Brown Sugar, and spices in a processor with the already chopped Cocoa Nibs and finely blend until well incorporated.
Can also use Honey in place of the Brown Sugar for a lumpy(er) crust mixture.

Dip chilled Pears in the crust mixture, plate the Pears. Add the Salad. Garnish with Sour Cherries. Enjoy.



*Cube the pear and add to the salad without the crust mixture to reduce the carbohydrates in this recipe.

Basic Collard Green Wrap (Low Carb)

make them as the main corse or as an appitizer

(Serves 4 - 6)

 

 

Ingredients:

• Large Leaves Collards w/ stems
• ½ Cup Red Onion
• ¼ Cup Red Pepper
• ¼ Cup Green Pepper
• 3 Cloves Garlic
• 1 Cup Forbidden Rice
• 1 Lb Ground Turkey
• ¼ Lb Ground Turkey Sausage
• ½ Cup Sharp Cheddar
• ½ Cup Mozzarella
• Garlic Powder
• Salt / Pepper optional

Preparation: (can be done in advance)

Cook 12 whole leaves Collards (stems removed) until soft – also cook stems for *Pot Liquor.  Cook 1 Cup Forbidden Rice (Purple Rice) – in 2 Cups Pot Liquor.  Brown Ground Turkey & Turkey Sausage with Garlic Powder in skillet.

 

Dice the following

...then *Steam fry until slightly softened and colors brighten

• ½ Cup Red Onion
• ¼ Cup Red Pepper
• ¼ Cup Green Pepper
• 6 Large Leaves Collards w/ stems (cut very small)
• 3 Cloves Garlic

 

 

 

Wrap it all Together

Lay whole cooked Collard leaves on a piece of waxed paper like a fan length-wise

Layer the Rice, Turkey, and Cheese ingredients on top of the whole cooked Collard Leaves.
Wrap the ingredients gently in the collard leaves and tuck the ends. (collards leaves may be slightly fragile)
 

Garnish w/ Lemon or Lime & Mild Pepper.  Serve warm or room temperature.  Enjoy.

*Pot Liquor is the remaining liquid left-over from cooking the Collard Greens.

*Steam Fry is to cook in a frying pan with a little liquid until slightly softened and colors brighten.

This recipe can also be made without animal protein and additional vegetable ingredients to create a incredible vegetarian dish.

Choices, oh what do I choose!

(in the middle of the road, a choice is to be made)

 

 

 

It has been said, "It is a truly blessed thing, being a man/woman with choices". When it's written so simplified and basic, it becomes obvious that we have all been blessed with choices and every day brings new choices.

 

Today, I choose life. Every morning when I wake up, I can choose joy, happiness, negativity, pain.... To feel the freedom that comes from being able to continue to make mistakes and choices - today I choose to feel life, and embrace it.

 

There are two primary choices in life: to accept conditions as they exist, or accept responsibility for changing them.

 

As a child, my family consisted of two choices: take it or leave it. 

 

If you are not happy with the way things are, then change them.  If you are not satisfied with your phone service, then change service providers.  It sounds simple because it is simple.  Action is required.

 

Choices also apply when deciding on what to feed the body for nourishment. It is not easy to find yourself in the middle of the road when making healthier eating choices on the go. My easy solution is to incorporate the good with the not so good. If you must have food from the right-side-of-the-road menu, include or incorporate some of the food from the left-side-of-the-road menu with it.  A burger (animal protein) is ok every once in a while, but by adding fruits and vegetables with that burger can boost its nutrient count and properly satisfy and fill you up.  …and it taste so good.

 

Your diet is a bank account. Good food choices are good investments.

 

The best part of eating nature’s foods on the go is that most of nature’s foods usually come already pre-packed and ready to go.  The choice is then which fruit or veggie to nibble on. Instead of a sugary beverage, choose plain ol' water. At least the body will thank you for the natural hydration opposed to the liver and kidney punch of sugar and artificial flavoring & coloring.

 

Embrace the infinite world of choices, because without them, we would simply be photocopies and drones, in a void of diversity.  Make the right choices for yourself as you are an individual, but keep in mind, some choices may be hazardous to your health. ...again, I choose life!