Meditate on it!

I'm sure I am not the only one that finds it extremely difficult to quiet the mind and find my 'centre.' There are days when I have so much going on that I feel my head may possibly explode right off of my neck.

Last night was one of those nights.

Did I lock my car? Did I turn off the hair straightener? Oh no, I forgot to pay my visa bill! Did I pay my MasterCard bill? I have to buy so-and-so a birthday gift. Where are we going again for so-and-so's birthday? Should I have applied to this position? Should I take that job? What should I do about this contract? What was the address to so-and-so's place? Right at Yonge and Eglington, or was it left? Blah, Blah, Blah, and Blah...

The mind is in constant chatter. Even when it's quiet and you vote for some rest and relaxation 'you' time, the mind tends to have other plans.

We've all heard the wonderful phrase: "Just meditate on it and the right path / decision will come to you." - Jee thanks, but how exactly does one "Meditate?"

Meditation was foreign to me. I always found it difficult and, most of the time, still do.

A state of complete silence - body, mind and spirit. Are you kidding me???

After getting through the torture of trying to focus, stay quiet and stop fidgeting, I began to understand and appreciate the importance of meditation. There is something about focusing on your inner thoughts that really helps clear the body, mind and spirit. 

It takes time and lots of patience. Two traits most of us hate to spare. 

A friend recommended Meditation - The first and last freedom - A practical guide to Meditation by Osho. 

I did not realize there were so many different ways to meditate. I found a lot of the meditations to be out of my comfort zone. I became too occupied with completing the meditations that I got distracted and lost the initial purpose of meditating.

Here are my thoughts on and some suggestions for meditating:

• Meditation is about teaching yourself to live in the moment. To be in the moment. It's about listening, seeing, feeling and being.
• After meditating ask yourself: "Does this meditation help make me feel good? Is this a meditation I would want to repeat?" If not, then it's time to make a change.
• Meditation is about staying centred in everything you do. Pay attention to your actions, feelings and words. 
• Focus on relaxing, watching and being judgement free.
• I find it best to meditate in a comfortable and quiet place. 
• Clear your mind and focus on one thought. I find it best to repeat the thought to yourself or out loud over and over.
• Use essential oils to help keep you calm and focused.

Some helpful resources and interesting reads:

• eat pray love by Elizabeth Gilbert
• Health & Beyond - Caroline Dupont
• Goddess Relaxation & Meditations by Mary Marzo
• 4 Powerful Reasons to Meditate and How to Get Started

Good Luck...

Stay Healthy!

Happy Thanksgiving!

Some have various traditions for Thanksgiving, while others have very few to none. Whether you're going all out and sprucing up your day with family, friends, brunch, lunch, dinner, a feast, or taking a rest and relaxation day, make sure to reflect and meditate on all that you are thankful for. 



Luckly, I will be spending my day with good friends and family, sharing delicious food and making wonderful memories.

I am blessed. I am fortunate. I am happy.

I am thankful for so many people, places and things... 

Bright sunny days ~ Smiling faces ~ Loving family ~ Wonderful friends ~ Best friends
To see ~ To hear ~ To taste ~ To touch ~ To feel
Rainy days ~ Loud thunderstorms ~ Sky-shattering lighting ~ Clear blue sky ~ Fresh air ~ Clean water

The rainbow drawn across the blue sky after the rain stops
Memories ~ Trips ~ Picture perfect afternoons ~ Violettes ~ Roses ~ Lillies
Dreams - Those that have come true, those that will come true & those that will forever stay deep in the centre of my heart
First snow falls ~ Snowflakes ~ The crackling wood in the midst of a warm fire
Honesty ~ Loyalty ~ Strength ~ Faith ~ Fate ~ The simple ~ The exotic ~ The complicated
Memoryful yesterdays ~ Beautiful todays ~ Exciting tomorrows
Warm words ~ Motivating phrases ~ Stomach-aching laughter ~ Artists that bring the creative into my world
A cozy bed to end my day in ~ A home cooked meal ~ A voice ~ A vote ~ Endless possibilities 

You

HAPPY THANKSGIVING!

Stay Healthy!

'Hamburger' Cupcakes!

I was given the task of making cupcakes for Nour's hubby's birthday. I knew they needed to be tasty, but I also wanted them to be on the healthier side - or at least TRY to make them on the healthier side!

I called up my baking buddy @ChristineZay and, after tossing around a bunch of ideas, we decided to incorporate fruits into our cupcakes... This was no time for trial and error - We needed something good!

Since it was a barbecue birthday... The cupcake idea was obvious: 'Mini Hamburgers'

We used yellow cupcake mix for the 'buns' and 'brownies for the 'burgers.'
The healthy twist? Strawberries played as 'ketchup,' while kiwis were used as 'lettuce.'

Sometimes it's hard to be 100 per cent healthy, my advice is do what you can with what you have. My goal is to take part in some trial and error bake sessions and see how I can use healthy alternative ingredients to make cupcakes.

Wish me luck.

Stay Healthy!

Avocados: Creamy, Delicious and Extremely Nutritious

Aside from being one of the tastiest additions to a boring salad, avocados are rich in nutrients that good for the body - inside and out!

Avocados are a good source of vitamin K, dietary fibre, vitamin B6, vitamin C, folate, copper and potassium.

Avocados have a high fat content, but this 'fat' is 'good fat' that the body needs for optimal health. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats.

Health Benefits

• Helps lower cholesterol
• Helps regulate blood pressure
• Helps to keep your heart healthy
• Aids in stroke prevention
• Protects against breast cancer
• Increases the body's ability to absorb health-promoting carotenoids that vegetables provide
• Protects against eye disease
• Aid in prostate cancer prevention 
• Aid in the fight against oral cancer  
• Has anti aging properties
• Strengthens and adds shine to hair
• Strengthens your nails
• Helps maintain overall health

Take a few minutes and read: The Health Benefits of Avocados  

Looking for a natural do-it-yourself avocado beauty treatment? Check out: 4 avocado beauty treatments 

Nutritionista's Recipe Corner:

Energy-Full Warm Salad

This is a layered salad; the layers are as followed:
Brown rice
Mixed raw salad greens
Sliced tomatoes
Sliced avocado
Cooked shrimps
Chopped coriander

Add chickpeas to one side of the plate, and two artichoke hearts and a few green olives to the other side.

For the dressing, mix:

Lemon juice
Agave nectar
Crushed garlic
Ground ginger
Mustard seeds

Drizzle the dressing over the salad and Bon Appetit!

Stay Healthy!

Berry Delicious!

Who doesn’t love munching on fresh berries? They’re the perfect snack for any kind of day, and you have options – Gotta love options!

Blueberries, strawberries, cranberries, blackberries or raspberries. Eat them separately or mix them up.

Berries are full of powerful nutrients that feed the body and fight disease, while satisfying the taste buds and belly. They are full of vitamins, fibre and antioxidants.

Benefits:

• Improve vision
• Improve memory
• Lowers blood cholesterol levels
• Reduces the risk of arthritis
• Protects the brain and central nervous system
• Helps slow down neural aging and the onset of Alzheimer’s disease
• Reduces the risk of type 2 diabetes
• Reduces the risk of cardiovascular disease
• Aids in constipation and digestive conditions
• Cranberries and blueberries contain a substance that may prevent bladder infections
• Slows aging 
• Reduces body fat 
• The antioxidant compounds found in berries may even help reduce the severity of certain types if cancers by decreasing cellular growth and division in cancerous tumor

Interesting info:

One cup of strawberries contains over 100 mg of vitamin C. We need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium and only 53 calories

One cup of blueberries offers a smaller amount of vitamin C, minerals and phytochemicals for only 83 calories. The same amount of cranberries is similar, but with only 44 calories

One cup of raspberries offers vitamin C and potassium for 64 calories

Make sure to wash your berries properly...



Nutritionista's Recipe Corner:

I made this 'Berry Platter' for Nour's birthday. It tasted as good as it looks...

All you need is:
- Fresh mint leaves - Slice each leaf in half
- Sliced strawberries
- Blackberries
- Toothpicks

Stay Healthy!

Himalayan Salt Lamps

I've been reading a lot about Himalayan Salt Lamps and the benfits of using one. It's recommended to have one lit in every room that has an electric device (TV, computer/laptop, radio, microwave, etc.). Aside from the numerous health benefits found, they're beautiful! I decided my health and my room needed one: 

Himalayan Salt Lamps are large crystal rocks carved from a larger salt crystal and hollowed so that you can place a light bulb or candle inside. When lit, the salt lamp heats causing the salt crystals to release negative ions.

How do they work?

Negative ions, found in sea air, mountain air and running water, are considered healthy. Negative ions in the air bind with airborne pollutants, making them heavier so that they fall to the ground, and therefore are unavailable to be inhaled.  

Unfortunatly, majority of us working indoors regularly spend our days around positive ions emitted from electronic equipment, such as flurescent lighting and computers. Positive ions are linked to mental and physical exhaustion, fatigue, headaches and lack of concentration.

For a better understanding of negative and positive ions and how they relate to our overall health check out: Research Proves That A Heated Salt Crystal Lamp Is A Natural Ion Generator
 
Health Benefits of Salt Lamps: 

• Reduce symptoms of asthma, allergies, bronchitis, sinusitis, and other respiratory diseases
• Reduce feelings of fatigue and insomnia
• Improve concentration
• Increase productivity
• Reduce electromagnetic pollution
• Improve air quality by reducing air pollution, airborne dust particles, and airborne bacteria and viruses
• Reduce the effects of Seasonal Affective Disorder (SAD) and other mood problems
• Reduce stress
• Relieve headaches and migraines

p.s. What do you think 'Diary of a Nutritionista's' new look?  I'd love to hear your thoughts so don't hestitate to send them my way!

Stay Healthy!

Sugar-Coating the Truth about Artificial Sweeteners!

Some new information on artificial sweeteners, specifically Aspartame, came my way and I just had to share! 

Remember the piece I did in May on Why Honey? 

In case you've forgotten here's the bottom line: Aspartame, commonly found in diet sodas and 'sugar-free' foods has been labeled the culprit of numerous illnesses, such as arthritis, birth defects, fibromyalgia, Alzheimer's, lupus, multiple sclerosis, and diabetes.

Well, apparently Aspartame is undergoing a facelift to appeal to those of us who have put a big 'X' on it.

If the information I shared with you in the past wasn't enough and you needed more of a reason to stop using artificial sweeteners or you just need a simple reminder then check out: America's Deadliest Sweetener Betrays Millions, Then Hoodwinks You With Name Change
 
Dr. Mercola's thoughts: "Aspartame producer Ajinomoto chose to rebrand it under the name AminoSweet, to 'remind the industry that aspartame tastes just like sugar, and that it's made from amino acids--the building blocks of protein that are abundant in our diet.'"

While you're at it also check out: Aspartame Dangers Revealed! 

Good Substitutes for refined sugar include: unrefined evaporated cane juice, Sucanat, Stevia, date sugar, maple syrup, molasses, honey, agave nectar or syrup. Make sure these products are pure, organic, and do NOT include filers.

Agave Plant

Stay Healthy!