Believe it or not, I can teach you how to meditate in less than a minute. You don’t need a complicated method. You don’t need an elaborate breathing technique. You don’t need an unpronounceable mantra. Instead, just look up at the sky or out the window and take that moment to center yourself. Take a few deep breaths, and step outside the drama of the day. Try this for 30 seconds. Did you try it? Congratulations. You just meditated! You’ve just gained a valuable tool to help deal you with the stress of daily life. Meditation is a very natural thing. It’s something people used to do all the time without even knowing it. Any time you’re just hanging out by yourself, sitting on the subway, waiting for a doctor’s appointment, or standing in line at the supermarket is an opportunity to meditate. Of course, if your mind is racing and going in a million different directions, that’s not meditation. But whenever you just let it all go, enjoy the scenery, take it all in, and “veg out,” in those moments, you are meditating! But most of us don’t have that anymore. What do we do now during those moments? We pull out our phones. We no longer give our brain that space. Thanks to phones and other devices, we’re inundated with information all the time. We’re losing our ability to just exist in the moment and the ability to process our thoughts that this existence gives us. It’s especially an issue with our kids. I remember sitting in the back of the car as a kid with nothing to do but stare out the window. As boring as it may have been, it was an important part of my development. And when I used to walk two miles to school every day, my brain wasn’t overflowing with stuff; it wasn’t hyped up with all these devices kids now stare at all the time. How to MeditateThe most natural way to meditate is to just be with yourself. There’s a lot of information about how to mediate and it can be intimidating because we’re raised to follow rules and we think if we can’t follow those rules, we can’t do it. That’s your inner saboteur messing with you. All the meditation books, apps, and podcasts are useful tools, but you don’t necessarily need them to get started. So keep it simple. You’ve already looked at the sky and breathed for a moment. That was your first step. Make a point of doing something similar a few times during your day, whenever you can. The next time you’re waiting in the checkout line, don’t open your phone. Instead, focus on your breath. Do this when you’re waiting for your kids after school, or even when you’re at a red light. Just focus on your breath. Once you’ve mastered taking advantage of those small moments, consider setting aside some time to do it. When you wake up tomorrow morning, just put your hands on your belly and breathe. It doesn’t have to be 15 minutes; just three to five minutes is fine. From there, continue practicing in whatever way works best for you. It can be as simple as setting aside time to sit in a chair, lie down, or go on a walk. Whichever one you do, remember to focus on your breathing. It doesn’t have to be complicated — you don’t need to change anything about the way you breathe; just focus on it. You don’t need to judge the way you breathe, you’re just paying attention to it. The Benefits of MeditationMeditation is a good way to help you not judge yourself in general. We all have this “judge” in our head that attacks our behaviors — what we could/should/would have said or done. And if you’re looking at your phone all day, if you’re constantly processing external information, you’ve eliminated your ability to process these internal thoughts, so they amp up. But this judge, these destructive thoughts, they aren’t you. It’s not the stuff that’s at your core. This is stuff was borrowed from living life, from years and years of family, other people around you, work, and school. You weren’t born criticizing yourself this way. When these thoughts pile up in you, they can be destructive. They make you reach for that donut. They make you skip your workout. They make you angry at your friend. Again, remember, this stuff isn’t you! The magic of meditation is that it can help you find a way to deal with these negative thoughts. Once you’re comfortable with taking time to slow down and breathe, set aside a time to meditate and use that time to address your negative thoughts. Don’t try to get rid of them; watch them in your head, like clouds. You don’t need to rope them back. You also don’t need to go along for the ride and follow these thoughts as they intensify. Instead, let those thoughts move like clouds past you. If you get caught up in a negative thought, stop and go back to focusing on your breath. The ability to watch those thoughts like clouds, to not get attached, and instead focus on your breath gives you a new spiritual muscle. You become an observer, and you realize these thoughts are not you, so you can let them go. You’re no longer in the world of distraction and destruction. You have a place somewhere inside you that’s calm. It doesn’t mean that you don’t care; it doesn’t mean you don’t feel. It just means you’re not reacting to those negative thoughts. While a daily meditation ritual is wonderful, there’s something very important about applying this practice into your day-to-day life instead of just adding it to your to-do list. These short moments help you break patterns. They throw a stick in the works. There might be a couple of clouds that may have been bothering you for a while. These moments give them to a chance to pass over you a few times and then they’re gone. This benefits both you and the people around you. If you’re about to have a shouting match with your son or daughter, take a few moments, breathe, and look back at your child. You won’t scream. You won’t shout. You’ll talk it out. Your child will see you use this spiritual muscle and learn from you. Just as it is with exercise and food, everyone has different needs when it comes to meditation. But the very least, we all can benefit from looking up at the sky for a few minutes a few times a day and just breathing. Beyond that, it’s not about what anyone else needs or says you need. The goal is to know exactly what you need and when you need to do it. from https://www.beachbodyondemand.com/blog/how-to-meditate-daily
0 Comments
If you’re a vegetarian — or just trying to eat more vegetables — it can be a struggle to find recipes that are vegetarian and delicious. We’ve got your back, veggie lovers: We’ve pulled together 15 flavorful, delicious vegetarian recipes, from paella and pizza to frittatas and tacos. Bonus: They’re all 2B Mindset-approved! And make sure to check out and share our other 2B Mindset recipe roundups: Get started with 2B Mindset today! 2B Mindset Vegetarian Recipes1. Barbecue Spaghetti Squash SlidersSpaghetti squash absorbs the flavors you add to it, so mimicking succulent barbecue pork starts with adding your favorite healthy barbecue sauce and spices like cumin and paprika — try a dash of cayenne pepper for extra kick. The combination of flavors and textures creates a convincing, plant-based version of pulled pork. Pile your saucy “pulled squash” on whole-grain dinner rolls and top them with a tangy, fresh cabbage slaw and sliced pickles for sliders that vegetarians and meat-eaters alike will love. 2. Rainbow Lentil BowlsThis lentil bowl recipe is a nutritional powerhouse, filled with colorful crunchy vegetables and fiber-rich, filling lentils. You can find pre-cooked lentils in the produce section of many supermarkets, or buy them canned, but it’s much cheaper to cook your own lentils and it takes less than 30 minutes. This recipe makes four hearty servings and keeps well in the fridge, so it’s a great recipe for a family dinner or meal prep. 3. Margherita PizzaThis no-fuss recipe for Margherita pizza relies on quality ingredients to highlight the flavor profile rather than a bunch of complex spices and cheeses. This healthier take on pizza sticks to the classic set of ingredients, tomato, mozzarella, and basil. But our version cuts out the processed white flour in favor of a more nutritious option whole-wheat pizza dough. 4. Spaghetti Squash LasagnaWith this recipe, we’ve focused on the good stuff, which means lots of sauce and cheese. But instead of pasta noodles, you’ll load up on spaghetti squash instead. Spaghetti squash is a fiber-rich, lower-carb alternative to pasta. Ditching the noodles saves on calories and makes room for plenty of cheese. After a trip to the oven, the spaghetti squash noodles will have absorbed some of the tomato and cheesy goodness. 5. Creamy Roasted Red Pepper Zucchini NoodlesWe created a decadent-tasting sauce for our zucchini noodles that is totally guilt-free. It gets a luscious, creaminess from goat cheese and lick-the-bowl-clean flavor from roasted red peppers. Make this dish quickly any night of the week with jarred roasted red peppers, or make it extra special by roasting your own peppers. Get the recipe. 6. Vegetarian Eggs BenedictThis vegetarian eggs Benedict with sautéed asparagus and mushrooms and a much healthier version of hollandaise sauce is a delicious way to enjoy breakfast without straying from your healthy nutrition plan. If asparagus and mushrooms aren’t your cup of tea, modify the toppings to your heart’s content! Get the recipe. 7. Zucchini, Red Pepper, and Sweet Potato FrittataFrittatas are so easy to make and when you fill it with healthy ingredients, a delicious way to get your vegetables in! This frittata recipe features zucchini, red pepper, and sweet potato. Frittatas are a great way to give a second life to leftover vegetables from last night or that half of a cauliflower from yesterday’s lunch. 8. Cauliflower Pumpkin CasseroleThe inventive combination of roasted cauliflower, which gets nutty and sweet as it cooks, and a creamy cheddar cheese and pumpkin sauce gives it all the comfort of a cheesy casserole! 9. Mexi-Cal TacosTacos aren’t just for Tuesdays, especially this taco recipe made with tofu. As any tofu-lover knows, this versatile protein absorbs the flavors of whatever it’s cooked in. In this recipe, tofu is infused with the vibrant flavors of garlic, vegetables, chili powder, and lime. 10. Vegetarian PaellaBrown rice is the base of this hearty vegetarian paella with a bushel of flavorful vegetables, like mushrooms, eggplant, olives, bell pepper, and tomatoes. The final touch: a pinch of saffron and a touch fragrant garlic and cumin. 11. Greek Zucchini Mason Jar SaladThis Mason jar salad recipe pairs two of our favorite healthy food trends – zoodles and Mason jars – into one recipe that’s perfect for another trend we’re big fans of: meal prep. The recipe makes four grab-and-go salads that can be eaten straight out of the jar or upended into a bowl so it’s easier to toss the ingredients with dressing. The combination of all of these Mediterranean flavors is a winning salad you’ll want to add to your meal prep routine. 12. Kale and Broccoli Matchstick Salad With HazelnutsFresh and crunchy, this kale and broccoli combination isn’t an ordinary salad. It features thinly sliced ribbons of kale with an often overlooked vegetable part — broccoli stems. This unique salad is topped with toasted hazelnuts, sharp Manchego cheese and drizzled with a flavorful dressing of sautéed leeks, lemon juice, and olive oil. 13. Eggplant ParmesanThis simple eggplant parmesan recipe is delicious and healthier than traditional eggplant parm. Instead of deep frying, we bake the eggplant. The result is a satisfying, meaty texture, with the umami flavor front and center. The sauce is a sauté of onions, garlic, basil, and tomatoes that’s simple and dreamy. Get the recipe. 14. Slow Cooker Refried BeansFor this savory refried beans recipe, all you need is a handful of ingredients, a slow-cooker, and some time. Once you’ve tasted these homemade slow cooker refried beans, you’ll say “buh-bye” to those mushy canned refried beans. Pinto beans, onion, garlic, and spices simmer for six to eight hours until the beans are tender and infused with the flavor of epazote, a common Mexican herb. This recipe makes 12 servings, so it’s great for meal prep! Get the recipe. 15. Spaghetti Squash With Tomatoes and MushroomsRoast one in the oven, then run your fork through the flesh and ta-dah — strands of “spaghetti.” This spaghetti squash recipe features simple sauce of sautéed onions, mushrooms, cherry tomatoes, white wine, and finished with fresh herbs and shaved Parmesan. Dinner is served! Get the recipe. from https://www.beachbodyondemand.com/blog/2b-mindset-vegetarian The words on this image are not groundbreaking - Thomas Edison knew what was up. He was smart. Be like Edison. Here s an idea! How about we stop throwing pills at patients when they come in for problems? Doctors must take the time to educate patients, period! No pill will fix a poor lifestyle choice. It takes so much effort to effectively remove the misinformation that is out there. When searching for a clinic near me on your phone, you ll find Source of Health, give us a call and schedule a free consultation with Dr. Sorr. Our society has given up the power to think independently and now rely on major corporations and government programs to dictate the way things are. Our quick fix mentality has created an unhealthy outcome. To fix the problem, the current definition of doctor is changing. Giant healthcare groups have been so focused on the numbers that they have lost the human connection. They now have realized it and are trying their best to make amends without changing the basic principles of medical care. Let s all move to the future! Source Of Health 9755 N. 90th St Suite A110 Scottsdale, AZ 85258 480-361-4005 https://sourceofhealthllc.business.site Source: https://local.google.com/place?id=14996924235242804707&use=posts&lpsid=607043220207625420 from http://sourceofhealthllc.tumblr.com/post/184048369857 There’s something about a healthy, well-made shake that’s so…satisfying. But the “perfect shake” means different things to different people: For some, the perfect shake is just water, ice, and a few basic ingredients. For others, it may be an elaborate combination of fruits, veggies, nut butters, and add-ins like chia seeds, spices, and toasted coconut. Whatever your shake jam is, it’s important to make sure you’re putting in healthy ingredients in the right amounts that help fuel your body. Here on the Beachbody Blog, we’ve got hundreds of delicious Shakeology recipes, but we get it — sometimes you just want to improvise. So, to help you get your creative blending juices going, we created this Shakeology recipe template to help you make your best shake. Print it out, stick it on the fridge, or Pin it! Pro tip: The “too much of a good thing” struggle is real — don’t forget to keep an eye on portion sizes. Making a healthy shake is not a free pass to toss the contents of your fridge in a blender. Step 1: Base LiquidYour choice of a base will determine how thick or thin your shake will be. If you prefer a thinner shake, stick with plain water or coconut water. A cup of ice in addition to your base will provide a nice texture. For a thicker shake, other options include:
Step 2: ShakeologyThis step is super easy: Just add in a scoop of your favorite Shakeology flavor! Step 3: Additional Protein (optional)You may want to add a little more protein to your shake depending on your nutritional needs, or if you want your shake to be even thicker. Options include:
Step 4: Fruits and VegetablesFruit and vegetables are a great way to add heft to your smoothie without adding a bunch of calories. You can use fresh or frozen fruit; frozen fruit adds thickness as well as making your shake extra frosty! For fruits, berries and bananas are dependable go-tos, but if you’re feeling like a mad scientist, try one of these options:
For veggies, kale and spinach are the workhorses of healthy shakes everywhere but don’t be afraid to experiment with other veggies like: If you’re not a huge fan of vegetables or you don’t have access to fresh greens, a supplement like Power Greens is a great option. Each serving of Power Greens has the equivalent to one cup of green veggies (volume before drying) — with no artificial colors, flavors, sweeteners, or preservatives.† Step 5: Healthy Fats, Seeds, and/or Nut ButtersHealthy fats are a key part of a great shake. Along with protein and fiber, healthy fats can help you stay fuller for longer. Keeping your portions in check for this step is important because a healthy shake or smoothie bowl can easily turn into a calorie bomb if you don’t. Healthy fats include:
Seeds can add a nice nutty flavor to your shake. Try one of these:
There are several options for nut butters, but make sure to check the label: The fewer the ingredients, the better. The only ingredients that should be in a nut butter are the nuts — and perhaps a little salt.
Step 6: Other Flavors and Boosts (optional)For this step, you can add any herbs or spices that appeal to your tastebuds. Or add in your favorite Shakeology Boost — Focused Energy for a wholesome boost of energy* or Digestive Health for an excellent source of fiber to help keep you regular.* Other possible add-ins:
Top Shakeology RecipesIf you’re stumped on where to start, check out these top Shakeology recipes from the Beachbody Blog. Then, once you have those down, start making your own variations or create something completely new! Peanut Butter Cookie Shakeology PB and Banana Latte Shakeology
†Each 5g serving of concentrated powder provides the equivalent of 1 cup green vegetables (volume before drying). *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. from https://www.beachbodyondemand.com/blog/how-to-make-a-healthy-smoothie The day Lori decided she was done being held back by her weight, she made the first step toward her new future. She crushed 21 Day Fix, 21 Day Fix Extreme, ChaLEAN Extreme, SHIFT SHOP, Shaun Week, Clean Week, AND Focus T25. In the process, she got stronger, more confident and created a new, healthy relationship with food. Read more about Lori’s amazing transformation: Lori’s Life, Before“I have been overweight my entire adult life. I gained 60 pounds with my pregnancy and then 60 more pounds after that. With each child, I gained more and more weight. I hated my body. I hated mirrors. I never wore nice clothes or jewelry because I didn’t want anyone to see me. I never had the energy to do anything with my kids. Even taking them to the park was a challenge. I’d take them out and would have to come home and take a nap. I was depressed, and miserable, even after I divorced and remarried someone AMAZING! The negativity in me was huge and it affected everything around me. The final straw was when I had to get headshots taken for work. I almost called in sick that day and cried and cried because I didn’t want to get them done. I was being held back by my weight and I was over it.” Lori’s Transformation†“Listening to Autumn say, “It doesn’t get easier, you get stronger,” really hit a nerve with me. I felt very empowered and that empowerment helped me see my worth. Getting my head right about food was a big challenge, too. The portion-control container system is amazing for this. I had some knee and ankle problems as well, but there were always modifiers (low-impact versions of exercise moves), and I was always made to feel like I COULD do a program. I liked 21 Day Fix because I felt like I got a little stronger every day. With ChaLEAN Extreme, lifting the heavy weights gave me such a sense of power; frankly, I felt like a badass! With 21 Day Fix EXTREME, it challenged me and I LOVED it. Shaun Week showed me that I was stronger and could do more than I ever thought I was capable of. Lastly, SHIFT SHOP was the real game changer. It pushed me harder than any program, yet Chris Downing was so motivating and inspiring. I pushed myself to the edge almost every time. I knew he had my back. I also liked that he would answer questions on Facebook if we needed them.” Lori’s Life, After“I have lost 107 pounds since my journey started! I went from a 3XL to a Large. I can finally find clothes that fit. I have not been under 200 lbs since I was 18 (I’m 44). I am most proud of the relationship I have with food. I use food as fuel and not for comfort. I no longer emotionally eat. The biggest change is the positivity I have and express every day. I look back at prior years’ Facebook posts, and I was so negative. Not anymore. I can overcome anything, and that’s something to be positive about. I feel AMAZING! I’m more confident than I have ever been in my life. I now understand that I deserve so much more in my life. I’m able to do things with my kids. I’m able to go on long hikes or even be out and about shopping all morning without having to come back and take a nap. I have been told that my positivity has made a difference in other people’s lives. That’s why I became a Team Beachbody Coach. Now I’m inspiring others to change their habits and lead a healthy lifestyle. That is an amazing blessing.” See more of Lori’s amazing weight-loss journey:
†Results vary depending on starting point and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonial featured may have used more than one Beachbody product or extended the program to achieve their maximum results. from https://www.beachbodyondemand.com/blog/beachbody-challenge-winner-lori This Alternatives to Beautycounter post has been a long time in the making and probably one of the most highly requested posts by you guys. I certainly have not been quiet about my distaste for all things Beautycounter so I find myself fielding your questions and concerns about the brand more often than I anticipated. You can read my review of them here but in a nutshell here’s why I don’t use Beautycounter products: 1. The quality does not match the price – to be fair, no clean beauty products are as cheap as conventional, but the quality of Beautycounter products is not outstanding and certainly not worth the price tag. Such is the reality of an MLM where you have to pay your downline… 2. They’re not THAT clean- now I’m not here to tell you that your skincare products should have no synthetics. I do think there’s value in some synthetic products and especially as you’re transitioning to natural beauty BUT some synthetics are just unnecessary and there are other alternatives out there that are cleaner. 3. I don’t buy from MLMs- This is a heated topic with many sides of the argument but plain and simple I don’t like multi-level marketing. I understand that it is not a pyramid scheme (anyone who sells any MLM products will drill this message home) but the way the structure is built requires someone – or more accurately, many people, to lose. I’ve heard from so many of you who lost money trying to sell Beautycounter and it is not fair that a company should be profiting off their consultants failures and blaming it on them. You’re welcome to disagree but this is my opinion. SO let’s chat alternatives. I decided to pick some of the more popular products out there and offer equivalent options that cost less and/or are cleaner options. I asked you guys on Instagram to share some of the Beautycounter products you’d like to see alternatives for and picked these 5. Of course there are many others and I’m happy to add more if you want to see them, but for now let’s look at these. Natural Skincare Alternatives to BeautycounterBeautycounter: The Cleansing Balm ($80)
|