Get Yourself In Shape, Inside and Out

Start with our selection of easy breakfast recipes to start off your day

Many of my nutrition clients will tell me, “I already ruined my day with the donuts this morning, so what’s the point in eating healthy for the rest of the day?” Although I don’t agree with that “all or nothing” mentality, I do understand that it’s hard to turn yourself back around midday. (I constantly struggle with this myself!)

“Bad” breakfasts often include a heavy dose of sugar, and sugar is just plain destructive to your nutritional plan. In short, eating sugar makes you crave moresugar, and this effect is even stronger in the morning hours, when you are setting up your blood sugar to cycle up and down all day. By eating sugar early in the day, you are setting yourself up for a day full of cravings.

The trick to starting your day off right is eating a breakfast with lean protein and fiber to keep you satisfied until lunchtime.

This month, I’d like for all of us to focus more on our breakfast meal. Take some time to plan a meal that contains protein and fiber, and that is void of sugar. Some breakfast foods to include are: eggs, egg whites or Egg Beaters®; low-sugar yogurt; cottage cheese; oatmeal, protein shakes; nuts and nut butters.

Below you will find three of my favorite tried-and-true breakfast recipes. Two of the recipes, the breakfast pizza and the pancake soufflé, are more for the weekend, when you have some extra time on your hands.

Try out these recipes or experiment with your own healthy breakfast creations and then come share some of your morning meals with us. We would love to hear from you!

Bronson’s Breakfast Pizza

makes 3 servings

This recipe came from my brother’s best friend Bronson. Of course, I tweaked some of the ingredients to make it more nutritionally “sound,” but what I like best about this breakfast meal is that it will truly keep you satiated well into lunchtime. The high-protein and low-sugar content is a win-win situation for your body.

Ingredients:

1 8-inch whole-wheat pizza crust (I use Boboli®)

4 scrambled egg whites

⅓ cup canned low-sodium diced tomatoes

½ cup reduced fat shredded cheese (cheddar or Mexican mix)

1 soy-based breakfast sausage patty, crumbled (I use Morningstar Farms®)

1 pinch Italian seasoningDirections:

Directions:

Preheat oven to 350 degrees. Top the pizza crust with the scrambled eggs, tomatoes and cheese and then add the sausage patty. Season with a pinch of Italian seasoning and pepper, if you desire. Bake in the oven for 8-10 minutes or until warm throughout. Remove from oven and let the pizza “rest” for 5 minutes. Cut into thirds and serve.

Nutrition information per serving:

220 calories

5 grams fat

2.5 grams saturated fat

26 grams carbohydrate

5 grams fiber

18 grams protein

3 grams sugar

520 mg sodium

Pancake Soufflés with Sautéed Apples

makes 3 servings

I can’t say that this recipe is the picture-perfect model of a high-protein, high-fiber meal, but I wanted to include it because it was my favorite breakfast meal as a kid. I’ve played around with the ingredients to make it a little healthier, but if you want to up the protein, serve it with plain Greek yogurt or cottage cheese on the side.

Ingredients:

For soufflé:

½ cup 1% milk

¼ tsp salt

½ cup flour

½ tsp sugar

2 large eggs

½ tsp vanilla extract

½ tsp lemon zest

1 tbsp canola oilFor apples:

1 tbsp butter

2 tart apples, peeled, cored and cut into ½ inch slices

2 tbsp sugar

¼ tsp cinnamon

⅛ tsp nutmegDirections:

Soufflé:

Preheat oven to 425 degrees. Mix milk, salt, flour and sugar. Add eggs until blended. Add vanilla and lemon. Place a 10-inch “ovenproof” skillet over medium heat and add the canola oil. Allow the oil to get hot — about 1-2 minutes. Pour the batter into the skillet and place into the oven. Bake for 15-20 minutes or until crisp and “puffed” and lightly browned.

Apples:

Melt butter in a small skillet over medium heat and add the apple slices. Sauté the apples for about 5 minutes. Mix together the sugar, cinnamon and nutmeg; add to the apples. Cover and cook for a few more minutes, until the apples are softened to your liking.

To Serve:

Cut the soufflé into thirds and top with the sautéed apples.

Nutrition information per serving:

280 calories

12 grams fat

4 grams saturated fat

38 grams carbohydrate

2 grams fiber

8 grams protein

21 grams sugar

220 mg sodium

The “Make-Ahead” Bowl of Oatmeal

makes 4 servings

I much prefer steel-cut or Irish oats over “instant” or rolled oats. They are less refined, which results in a higher fiber more whole grain. The downside is that the steel-cut and Irish oats take a lot longer to cook. In order to enjoy the nutritional benefits of these whole oats on the fly, you can cook a large pot-full once a week and enjoy them all week long. Below you will find my recipe for 4 servings of oatmeal. I added in my favorite toppings, but feel free to experiment with your own.

Ingredients:

1 cup steel-cut oats

1 tbsp canola oil

3 cups boiling water

Pinch of salt

Toppings (per serving):

½ cup skim or 1% milk

½ of a chopped Granny Smith apple

¼ tsp ground cinnamon

2 tbsp slivered almonds

Directions:

In a medium saucepan, add the oil and heat over medium heat. Lower the heat to low, add the oats and stir often, allowing the oats to “toast,” for about 1-2 minutes. Then add the boiling water and salt, reduce the heat to low and allow to simmer for 25 minutes without stirring. Remove from heat and taste for doneness. Allow to cool and place in an airtight container in the refrigerator.

Portion the oatmeal into 4 servings. Top each serving with the milk, apple, cinnamon and almonds. Microwave for 1-2 minutes, or until heated throughout. Stir well, allowing the milk to be evenly distributed.

Nutrition information per serving:

340 calories

13 grams fat

1.5 grams saturated fat

49 grams carbohydrate

8 grams fiber

13 grams protein

16 grams sugar

135 mg sodium

Learn more ways to eat healthier with weight loss and nutrition videos on GaiamTV.com!

Just as important as eating breakfast is eating the right breakfast. If you start out a little shaky (with something like sugar- and carb-laden coffee cake), you’re very likely to continue down a less-than-optimal nutrition path for the rest of the day.

Deepak Chopra's 7-Step Exercise to Release Emotional Turbulence

:: by Deepak Chopra, M.D.



It's not easy to deal with painful emotions head-on. But it's a key to good health and well-being physically, mentally and spiritually. If we don’t deal with pain when it occurs, it will resurface as compounded emotional toxicity later on — showing up as insomnia, hostility and anger or fear and anxiety.

As a further complication, if you don’t know how to deal with feelings of anger and fear, you're likely to turn them inward at yourself, believing, “It’s all my fault.” That guilt depletes our physical, emotional and spiritual energy until any initiative or movement feels impossible. We feel exhausted and paralyzed, leading to depression.
You can learn how to recognize painful emotions right away and how to effectively "metabolize" and eliminate pain.
Overcoming difficult emotions such as fear, anger, guilt and anxiety can bring the same disguised benefits that dealing with a physical illness can bring. Patients suffering from life-threatening illness often report that their diseases have taught them to love and value the other people in their lives more deeply than before they became ill. During recovery they learn to appreciate and understand areas of life that they took for granted before. While anger, fear and worry are not diseases, we can grow from them even as we process them to become the person we want to be.
By turning to our inherent intelligence, harmony and creativity, we can create a positive outcome; but if we are emotionally turbulent, we are too agitated to access that possibility.
Why meditation is part of this exercise
Through meditation we can experience our silent self beyond our thoughts and emotions. This is our internal reference point for equilibrium. From here we can create a desired outcome. To restore balance in our life, meditation must be an essential ingredient.
It is also important to support this with balanced activity in the basic areas of diet, exercise and sleep.
Assuming these fundamental balancing components are in place, I would offer an additional exercise to specifically address what to do in the face of intense anxiety and fear.
Learn how to metabolize pain with this seven-step exercise
Toxic, turbulent emotions have one cause — not knowing how to deal with pain. Pain is normal in life, but suffering isn’t. When we do not know how to deal with pain, we suffer.
1. Identify and locate the emotion physically
Set aside a few minutes when you won’t be disturbed. Sit comfortably and close your eyes. For a few minutes, just meditate in silence. Focus on your breathing — or if you prefer, you may use a mantra.
Now with eyes still closed, recall some circumstance in the recent past that was upsetting to you. It may be a time when you felt you were mistreated, an argument with your partner, or perhaps a past injustice at work. Identify some instance where you felt emotionally upset.
For the next 30 seconds, think in detail about that incident. Try to picture what actually happened as vividly as you can, as if you were reporting it for a newspaper. Here, you are the observer watching this event. You are not the event, argument or emotional upset; you are merely witnessing what is happening from the perspective of your silent self. You are carrying the effect of the meditation you just did, allowing you to maintain a vantage point that is not overshadowed by the quality of the emotions.
Now identify exactly what you are feeling. Put some word on the incident that describes what you are experiencing. Be as precise as you can. Do you feel unappreciated? Insulted? Treated unfairly? Give the feeling a name. Come up with a word that epitomizes the painful experience. Focus your attention on that word.
2. Witness the experience
Gradually allow your attention to move away from the word. Let your attention wander into your body. Become aware of the physical sensations that arise in your body as a result of the emotion you’ve identified.
These two elements — an idea in the mind and a physical sensation in the body — are what an emotion truly is, and they can’t really be separated. This is why we call it a feeling — because we feel emotions in our bodies.
Let your attention pass through your body as you’re recalling this experience. Locate the sensations the memory brings up. For many it’s a pressure in the chest or a sensation of tightness in the gut. Some feel it as pressure in their throat. Find where it is in your body that you’re feeling and holding the emotional experience.
3. Express the emotion
Now express that feeling. Place your hand on the part of your body where you sense that the feeling is located. Say it out loud: “It hurts here.” If you’re aware of more than one location for the pain, move your hand from place to place. At every location, pause for a moment and express what you’re feeling. Say, “It hurts here.”
When you experience physical discomfort, it means that something is unbalanced in your experience — physically, mentally or spiritually. Your body knows it — every cell in your body knows it. Befriend these sensations and their wisdom, because the pain is actually leading you to wholeness.
Writing your feelings out on paper is also a valuable way to express the emotion. This is especially effective when you can write out your painful experience in the first person, in the second person and finally from the perspective of a third person account.
4. Take responsibility
Be aware that any painful feelings you experience are your feelings. These feelings are happening inside your body now as you remember the pain, even though nothing is actually taking place in the material world. You’re only remembering what happened, yet your body is reacting with muscle contractions, hormonal secretions and other responses within you. Even when the painful incident was occurring in the material world, the effect was entirely within you. You have choice in how you interpret and respond to emotional turbulence. Recognizing this is taking responsibility for your feelings.
This doesn’t mean you feel guilty. Instead, it means you recognize your ability to respond to painful situations in new and creative ways. By taking responsibility for your feelings, you can also gain the power to make the pain melt away. You’re no longer blaming anyone else for having caused the pain, so you no longer have to depend on anyone else to make it go away. Hold that understanding in your consciousness for the next few moments.
5. Release the emotion
Place your attention on the part of your body where you’re holding the pain, and with every exhalation of your breath, have an intention of releasing that tension. For the next 30 seconds, just feel the painful sensation leaving your body with every breath. Some people find that making an audible tone that resonates in that part of your body where the pain is localized helps to loosen and lift the contraction away.
You can also experiment to discover what works best for you. For some people, singing or dancing does the trick. You may try deep breathing, using essential oils, or taking a long warm bath. Finally, if you have written out your emotions on paper, it can be helpful to ritually burn the paper and offer the ashes to the winds.
6. Share the outcome
Sharing the outcome of releasing your pain is important because it activates the new pattern of behavior after the old painful pattern is released. Imagine that you could speak to the person who was involved in that original painful incident. What would you say to that person now?
Bear in mind that he/she was not the real cause of your pain. The real cause was your response. In your transformed state, you are now free. So you can share what happened without blame, manipulation or seeking approval. Perhaps they intended to cause you pain, and you may have unwittingly collaborated in that intention. Maybe you would like to say you no longer intend to fall into such traps.
Whatever you say is totally up to you. As long as you have an awareness of the steps we’ve taken so far in this exercise, whatever you say will be right for you.
7. Celebrate the process
Now you can celebrate the painful experience that had taken place as the valuable material that helped you move to a higher level of consciousness. What was previously a disconnected, destructive and disabled part of your psyche is now integrated and contributing its power toward your greater spiritual goal. Instead of responding to the situation with a pain reflex, perpetuating the problem, you’ve turned it into an opportunity for spiritual transformation. That is something to celebrate! Go out for a nice dinner or buy yourself some flowers or a present to honor the new you.
Use this exercise whenever you feel upset, to free yourself from emotional turbulence and the underlying pain. When you do that, you’ll find that opportunities will arise more often in every area of your life.

For the the original article please click below
[http://life.gaiam.com/article/deepak-chopras-7-step-exercise-release-emotional-turbulence] republished courtesy of Gaiam Life. 

How Does Sunlight Impact Your Mood?

Light therapy and aromatherapy tips for treating Seasonal Affective Disorder and depression

 

:: by Shelagh Braley & Kate Clark

Natural sunlight is a free and available mood enhancer. It encourages us to produce vitamin D and protects us from seasonal mood changes. However, because society is more aware than ever of skin cancer and sun damage, most of us have significantly reduced our exposure to natural sunlight.
But, in doing so, we have traded the risk factors of one disease for others. Lack of natural sunlight can lead to vitamin D deficiency - which contributes to an increased risk of and Seasonal Affective Disorder (SAD).

Causes of Seasonal Affective Disorder

Although the exact causes of SAD are still unknown, studies have shown that the unique chemical makeup of each person, age and genetics all play roles in whether lack of natural sunlight triggers a seasonal affective response. Any decline in natural sunlight exposure and the resulting vitamin D absorption disrupts the natural body clock that controls the body's gauge for sleeping and waking hours.
This causes an uncontrolled deviation from normal patterns and behaviors, which in turn can causes feelings of depression and hopelessness. Reduced melatonin and serotonin hormones — the chemicals released from the brain that control mood — are often also partly to blame for SAD symptoms that lead to depression.

Risk factors for SAD

Some people have proved more susceptible to Seasonal Affective Disorder. Those with higher risk factors include women, those who live farthest from the equator (Eskimos, for example) and those whose family histories include members who have suffered from seasonal affective issues.
As with other types of mental disorders and depression, this disorder should be taken seriously. If it reaches the critical stage of feelings of isolation, coupled with severe hopelessness and, perhaps, suicidal thoughts, consult your doctor immediately.

Treatments for lack of natural sunlight

Most parts of the world have three low-sunlight seasons, and the only way to absorb enough sunlight during these times is to get into natural sunlight to keep serotonin and melatonin levels from sinking. Your skin and eyes should catch sunlight for 10 to 15 minutes a day, even early in the morning when the sun is not yet strong. Do not look directly into the sun, but glance peripherally at it for just a few seconds at a time.
When natural sunlight hits the skin, it triggers the body to produce vitamin D. Vitamin D is present in very few foods, but is necessary for proper calcium absorption. Sufficient calcium levels in the body prevent teeth and bone erosion, including osteoporosis. Most importantly, research has shown that sufficient levels of vitamin D control mood and feelings of satisfaction, especially in those with risk factors for SAD. Since vitamin D works in concert with calcium to support strong bone health and hormone regulation, taking supplements to replace lost vitamin D as well as melatonin might help to temporarily minimize the effects of a lack of natural sunlight and improve your mood.
Seasonal Affective Disorder has successfully been treated with light therapy, during which the sufferer is exposed to specially designed lights. They can be set up in the home or office, and have been shown to be effective in treating symptoms of SAD.
Remember to talk to your doctor if you show signs of SAD, especially during the winter months.

Aromatherapy recipes for depression

Another way to combat the depressive symptoms of SAD rellies on herbs. Using aromatherapy for depression is a natural way to combat negative thoughts and promote relaxation. Many essential oils have calming or energizing properties that can benefit your mind. While not medically proven to cure the condition of depression, aromatherapy can be part of a holistic approach to mental wellness. Mixing up a few simple recipes can help elevate your spirits.

Common Essential Oils in Aromatherapy Recipes for Depression

On her website, AromaWeb, Wendy Robbins, who holds an American College of Healthcare Sciences Certificate in Aromatherapy, recommends essential oils for depression, along with several recipes:

• Bergamot (uplifting, soothing)

• Clary Sage (euphoric, relaxing)

• Frankincense (calming)

• Grapefruit (awakening, motivating)

• Jasmine (comforting, uplifting)

• Lavender (balancing, relaxing)

• Lemon (revitalizing, cleansing)

• Neroli (peaceful, soothing)

• Orange (calming, uplifting)

• Rose (calming, uplifting)

• Sandalwood (comforting, relaxing)

• Ylang Ylang (balancing, uplifting)

Mixing and storing aromatherapy blends

Aromatherapy recipes involve mixing drops of essential oils with a carrier oil, such as almond, olive or jojoba. To reap the most benefits, store your blends in dark-colored glass bottles in a cool place away from the light.

Sandalwood/rose/orange aromatherapy diffuser oil for depression

• In a glass bottle, combine 12 drops of sandalwood oil, four drops of rose oil and four drops of orange oil.

• Gently roll the bottle to mix.

• Place drops of the mixture in an aromatherapy diffuser to fill your room with the scent.

Lavender/rose/bergamot aromatherapy massage oil for depression

• Combine one ounce of jojoba oil with three ounces of almond oil.

• Add 20 ounces of lavender oil, 10 drops of rose oil and 10 drops of bergamot oil.

• Mix well.

Clary sage/bergamot aromatherapy bath salts for depression

• Add eight drops of clary sage oil and 12 drops of bergamot oil to three cups of sea salt.

• Mix well in a bowl, adding one tablespoon of a carrier oil for moisture.

• Store in a jar with a snug lid.

Experiment with your own blends

Try other combinations of aromatherapy oils for depression. Other possible blends include ylang ylang-lavender-grapefruit and lemon-frankincense-jasmine.

For the the original article please click below
[http://life.gaiam.com/article/how-does-sunlight-impact-your-mood] republished courtesy of Gaiam Life. 

10 Ways to Detoxify Your Body

Body cleanse and detox diet tips for beginners

Three naturopathic physicians share insight on why and when to detox, what type of detox program is right for you, and 10 ways to start.

:: by Deborahann Smith

Feeling sluggish or out of sync? Having skin problems, aches and pains, or digestive problems? Straying from your healthier habits lately? Having trouble kicking off your weight loss? It might be time for a body detox.
Practiced for centuries by many cultures around the world — including ayurvedic and Chinese medicine systems — detoxification is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.

"The body has its own natural healing system," says Peter Bennett, N.D., medical director of Helios Clinic in Victoria, B.C., and co-author with Stephen Barrie, N.D. and Sara Faye, of 7-Day Detox Miracle (Prima Health). "Detoxification enhances this system," he explains.

How does detoxification work?

Basically, detoxification means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren't properly filtered and every cell in the body is adversely affected.

A detox program can help the body's natural cleaning process by:

1) Resting the organs through fasting;
2) Stimulating the liver to drive toxins from the body;
3) Promoting elimination through the intestines, kidneys and skin;
4) Improving circulation of the blood; and
5) Refueling the body with healthy nutrients.

"Detoxification works because it addresses the needs of individual cells, the smallest units of human life," says Bennett.

How do you know if you need to detoxify?

Bennett suggests that everyone should detox at least once a year. A short detoxifying program or whole body cleanse is generally safe; in fact, scientific studies show that a detox is beneficial for health. However, Bennett cautions against detoxifying for nursing mothers, children, and patients with chronic degenerative diseases, cancer or tuberculosis. Consult your health care practitioner if you have questions about whether detoxing is right for you.

Today, with more toxins in the environment than ever, "it's critical to detox," says Linda Page, N.D., Ph.D., the author of Detoxification (Healthy Healing Publications). Page recommends detoxing for symptoms such as unexplained fatigue, sluggish elimination, irritated skin, allergies or low-grade infections; bags under the eyes; a distended stomach even if the rest of your body is thin; menstrual difficulties; or mental confusion.

Where do you begin?

First, lighten up your toxin load. Eliminate alcohol, coffee, cigarettes, refined sugars and saturated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products (cleansers, shampoos, deodorants and toothpastes), and substitute natural alternatives.

Another deterrent to good health is stress, which triggers your body to release stress hormones into your system. While these hormones can provide the "adrenaline rush" to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. So it's a good idea to detox stressful life situations along with detoxifying your body. Yoga, Qigong and meditation are simple and effective ways to relieve stress by resetting your physical and mental reactions to the inevitable stress life will bring.

Which detox program is best for you?

There are many detoxification programs and detox recipes, depending on your individual needs. Many programs follow a 7-day schedule because, as Bennett explains, "it takes the body some time to clean the blood." His program involves fasting on liquids for two days, followed by a carefully-planned five-day detox diet to allow the digestive system to rest. He also advises supplements, herbs, exercise, and practices such as dry-skin brushing and hydrotherapy to enhance circulation.

Page recommends a 3-7 day juice fast (drinking only fresh fruit and vegetable juices and water) as an effective way to release toxins.

Other popular detoxing programs and natural body cleanses include:

• Cleansing supplement packages, which generally contain fiber, vitamins, herbs and minerals. There are several safe products on the market, with easy-to-follow instructions.
• A routine of drinking only water one day each week — an ancient practice of many cultures.

10 ways to help your body detoxify

After a detoxification program, you can cleanse your body daily through diet, supplements and lifestyle practices.

1. Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods.

2. Cleanse and protect the liver by taking herbs such as dandelion root, burdock and milk thistle, and drinking green tea.

3. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

4. Drink at least two quarts of water daily.

5. Breathe deeply to allow oxygen to circulate more completely through your system.

6. Transform stress by emphasizing positive emotions.

7. Practice hydrotherapy by taking a very hot shower for five minutes, allowing the water to run on your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.

8. Sweat in a sauna so your body can eliminate wastes through perspiration.

9. Dry-brush your skin or try detox foot spas/foot baths to remove toxins through your pores. Special brushes are available at natural products stores.

10. What is the most important way to detoxify? "Exercise," says Bennett. "Yoga or jump-roping are good. One hour every day." Also try Qigong, a martial-arts based exercise system that includes exercises specifically for detoxifying or cleansing, as well as many other exercises with specific health benefits. 

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Consult your doctor before using any health treatment — including herbal supplements and natural remedies — and tell your doctor if you have a serious medical condition or are taking any medications. The information presented here is for educational purposes only and is in no way intented as substitute for medical counseling.

For the the original article please click below
[http://life.gaiam.com/article/10-ways-detoxify-your-body] republished courtesy of Gaiam Life.