EAT REAL FOOD

Enlighten Your Body, Mind, and Soul


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Body Mind Spirit Challenge

Mission #1:  Start Your Journey

Get outside.  Take a 15-60 minute brisk walk.  Test Your Limits.  Take the time to identify as many different colored leaves as possible.  Take deep breaths in through your nostrils and exhale through your mouth.  For a list of walks in Olympia, visit: http://walkolympia.wordpress.com/

Mission #2:  Think Positive

Negative thoughts invoke stress, causing sickness and disease.  Positivity harbors happiness, health, and enlightenment.  Both energies are contagious, so let’s spread some goodness.  This simple Positive thought exercise can be practiced daily:

Tie a brightly colored string or rubber band around your writing hand’s pointer finger (not too tight!)  A pen line will also do.  While staring at your finger, repeat the phrase 10 times “I will only think positive thoughts and speak positive words”.  Focus on the good in people and in life’s circumstances.  When you catch yourself judging someone or feeling negative about a situation, look at your finger, smile, take a deep breath in, and exhale while uttering the phrase 10 times.  Remember not to judge yourself.  Be proud of your mindfulness.

Mission #3:  Get Herbal

Herbs contain powerful micronutrients, increasing immunity.  They help flavor food, and support overall wellness.  Try including at least a couple herbs in your diet per day.  Cinnamon is great in properly soaked steel cut oats, or on Ezekiel Bread with butter.  Mint is great in water.  Curried foods warm your soul in the cold months.  Dill is refreshing in salads.  Basil is beautiful and fragrant with goat cheese.  Try to purchase fresh herbs.  If you have leftovers, freezing or drying are great ways to save them for later!

Mission #4:  Strengthen Your Core

We are only as strong as our weakest link.  Maintaining core strength is paramount to our overall well-being. Our abdominal muscles support our precious backs, which supports our neck and head.  If we don’t strengten our cores, we can succomb to back pain, tension head aches, digestive upset, and nerve damage.  Just a  couple minutes every day can make a huge improvement in your health.  Yoga, deep breathing, crunches, and practicing good posture are all effective methods of core strengthing.  Increase your time and intensity every week.  You’ll be glad you did!

Mission #5:  Forgive and Let Go

Holding a grudge is toxic.  It keeps your Adrenaline flowing, drains your energy, and weakens your body, mind, and spirit.  When your body is busy making Adrenaline, it is unable to manufacture Natural Killer T Cells, leaving you vulnerable to attack from Viruses, Bacteria, and Cancer.  Additionally, excessive Cortisol is produced, storing Fat.  Fat stores toxins, to protect our bodies from a toxic overload.

It is important to remember we are All Human, and We All make mistakes.  Writing a letter to the Ones We are suffering over can be therapeutic.  Taking the time to reflect on the situation, and considering how the other party feels can help bring light and understanding.  Practicing how We will share Our perspective with the other Individual beforehand is important.   When the time comes, ensure you are in a safe, neutral location, without any time constraints.  Speak what You scripted, then, as practiced, be willing to listen to the other side has to say.  There are times where it may not be possible, appropriate, or necessary to meet in Person.  Forgiveness is still possible, as it comes from within You.  In this case, you can take Your words, read them out loud, then burn or shred them.  Truly let them go, and Forgive Your Self.

Forgiveness can be painful, as we slowly release the tension and toxins.  However; You will become free and light as a result.

Mission #6:  Give Your Gut a Break

Digestion is an energy intensive process, and Our Bodies prioritize breaking down and absorbing nutrients over building immunity and detoxing.

Consuming a Breakfast packed with nutritious proteins and fats to fuel us for the long day ahead.  Our natural Circadian Rythm allows our digestive system to relax at night, so we can naturally process and eliminate toxins, while creating new cells, including T cells for our immune system.  So it is important, to limit foods that our difficult to digest for Dinner (steaks, refined carbohydrates, etc.)  As we approach the end of the day, our caloric needs are reduced, so “Eating Light at Night” is sensical.  Try eating a variety of green salads, and include healthy oils.  Having a glass of water before bed will aid in digestion, elimination, and detoxification.

Remember to mechanically chew your food thoroughly (until it is liquid), so your digestive tract does not have to slow down to compensate.

Mission #7:  Be Flexible

Yoga benefits your body, mind, and spirit.  It increases your flexibility, reduces anxiety, and enlightens your soul.  Practicing regularly can help reduce pain, hypertension, arthritis, insomnia, fatigue, depression, obesity, and has been known to suppress cancer.  Breathwork is integral to Yoga, helping control the body, and quiet the mind.  Stretching muscles and compressing organs helps to remove toxins, and increase lymphatic and vascular function.

There are several  styles of Yoga, to suit every individual’s need.  For beginners, Gentle or Restorative Yoga can offer safe and relaxing ways to breathe, stretch, and rejuvenate.  Vinyasa is faster, focusing on coordination of breath and movement.  Bikram Yoga, sometimes referred to as “Hot Yoga” is an intense series of repeated Asana performed at 105 degrees, building strength, stamina, and discipline.  Anasura, Ashtanga, Hatha, Iyengar, Kundalini are some of the other popular styles of Yoga, just to name a few.  You can find several local Yoga Studios in Olympia or practice at home .

Whatever style(s) you choose, remember to:

  • practice with regularity and set your intention before each session
  • be mindful of your breathing and focus on the Present
  • do not compete or compare yourself to others; Yoga is a personal journey
  • keep hydrated, maintain a healthy diet, and practice on a light stomach

Namaste!


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Stoke Your Metabolic Fire

When it’s cold outside, it is natural for metabolism to decrease, while body fat increases.  Here are some ways to beat excessive weight gain, and turn up your internal thermostat.

Foods to Consume:

  • Almonds contain fatty acids that raise your metabolism.  Properly prepare by soaking and limit to 1 serving.
  • Apples and Pears contain a lot of fiber to help you burn more calories. 1-2 fruits per day is sufficient.
  • Broccoli contains Calcium and Vitamin C, a metabolism-rising duo.  Eat liberally.
  • Cinnamon helps your body better metabolize sugar.  Add it to your beverages.
  • Curry and Cayenne Pepper are spicy, so your body will work hard to metabolize it.
  • Grapefruit lowers insulin and burns calories by breaking down the fiber.
  • Green Tea speeds up your brain and nervous system, burning more calories.
  • Hot Peppers and Jalapenos will speed up your heart rate and metabolism for hours.
  • Lean Turkey contains a lot of protein, building muscle and helps burn calories since your body is working harder to process it.
  • Spinach speeds up your metabolism, and is high in Vitamin C, antioxidants and iron.
  • Water increases your body’s metabolic rate by 30 percent (by drinking 17 ounces).

How to Eat:

  • Avoid refined foods of any type.  Whole, un-cooked fresh foods allow your body to do the work and break down the nutrients naturally.
  • Eat smaller portions. Each time your digestive system starts to work, you burn calories.
  • Add lean protein to every meal (3 oz) or snack (1 oz). The protein builds muscle, tells your brain to stop eating, and increases your metabolism since your body is working harder to digest it.
  • Work out. Try strength training a few times a week… it boosts your metabolism.  Walking briskly for 1 hour will kick your body into fat burning      mood for hours.

Start Every Day with A Cleansing, Immune-Strengthening Metabolic Booster:

“CyC’s Rise and Shine Elixir”

Mix ingredients together the night before, and have by bedside.  Stir and consume upon waking.

  • Tall glass of room temperature water
  • Green Tea Bag
  • 1 TBSP RAW Honey
  • 1 TBSP Cinnamon or Cinnamon Stick
  • ½ fresh squeezed Lemon
  • ¼ tsp Cayenne Pepper (increase to ½ tsp over time)
  • ¼ tsp ground Ginger (increase to desired taste