Visualizing Forgiveness
By Suzanne Ledo - posted on Capessa blog 3/29/07
Many of us, including myself, are survivors of abuse - physical, emotional, sexual and otherwise. For many years I held onto my righteous anger like a badge of honor. My anger got worse as I turned it inward in the form of depression, self-hatred and even physical disease. There is a Buddhist saying that states: “Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else. You are the one who gets burned.” I find it to be very true.
The only way to release the pain and move on to live a happy and vibrant life is to forgive. It doesn't mean to accept or condone the abuse. It simply means to let it go and forgive the people who hurt you. It doesn’t matter whether they are alive or dead. You don't even have to speak to them. Here is a simple exercise that has helped me tremendously over the last few years:
Relax, sit comfortably in a quiet place, close your eyes and take a few deep, slow breaths. Begin to visualize the people who hurt you. Work with one at a time. Start with either the oldest hurts (for many it may be one or both parents) or the ones that feel the most intense.
Imagine the person sitting in front of you. Allow yourself to feel the old pain at first. In your mind, tell them how their actions made you feel, that you hate what they did, etc. Let it all out. Slap them or scream if you need to. Once you have gotten in touch with your deepest emotions and mentally communicated them to this person, take a few more deep breaths, and tell them you know they did the best they knew how, and that you are ready to let it go. Wish them peace, love and good things. It is helpful to see them as children who are feeling alone and afraid. (This is truly what abusive people are inside.)
Imagine the pain, anger and resentment as a cord of energy that connects you, like an umbilical cord. Imagine cutting this cord with a pair of scissors. After your meditation, it is helpful to journal about the thoughts and feelings that came up for you. Spend a few minutes each day doing this exercise until you can see them in your mind without feeling angry or hurt. It may take a few sessions. Then move on to the next person and repeat the exercise.
Abuse victims also tend to suffer from low self worth. We were told and shown repeatedly that we somehow did not deserve any better. So you will also want to do some exercises to strengthen your own self-esteem. In your journal, every day write a few things that you love and appreciate about yourself. Imagine yourself becoming stronger and lighter as you release the anger, pain and resentment that have been holding you down. You are finally free!
Is there anything you need to forgive yourself for? Do this exercise with YOU too. See yourself as a tiny child, who is sad, crying and desperately looking for love. In your mind, hug this beautiful little girl and let her know that she will always be safe and loved.
Visualization is very powerful, as is allowing yourself to feel your feelings instead of suppressing or medicating them. Forgiveness opens you to a brand new reality and puts you firmly on the path to becoming the whole, powerful, awesome and beautiful human being you were born to be.
For the Love of Pets
By Suzanne Ledo - posted on Capessa blog 3/20/07
I believe that animals are furry angels here to teach us about unconditional love. When I was about 7 years old, we inherited an old pony. According to reliable sources, he was 37 years old. His name was Playboy. He was tan and white with dark eyes and nose and very skinny. Mom got him fattened up and I started riding him. I loved him so much! Every day after school I’d come home, give him a treat, talk to him, kiss his velvety nose, saddle him up and ride around the neighborhood. We even took him to horse shows. I even got second place in the walk/trot class!
When I was 11, he began to trip and fall - once on the road while I was riding him. I got home with a face full of road rash, and my only concern was that Playboy’s knee was bleeding. A few months later Mom had him put down. I still get teary-eyed when I think about him.
I now have a little dog - a Tibetan Spaniel named Taz. I’m not sure how old he is. I got him from a rescue in 1997. He was really skinny. He’s now somewhere between chubby and fat. Apparently his owner moved to an apartment and couldn’t keep him. I didn’t understand how someone could let go of such an adorable creature. I found out after the first week. He never was really housebroken, and still isn’t. Consequently, I have to keep an eye on him and lock him in the kitchen while I am gone.
He is so darn cute, I can’t stay mad at him even when he poops on the carpet. One look into those big brown eyes and you’re hooked. The little bugger understands English. Not when someone leaves the door open and he runs off down the street. You can call him until you are blue in the face. He doesn’t care – he’ll do his own thing whenever he gets the chance. But say the word “treat” and he comes running!
A couple of years ago I took him down to Tucson for Christmas dinner at my brother’s girlfriend’s house. The kids opened the door while we weren’t paying attention, and he took off. Strange neighborhood, busy street 2 blocks away - he didn’t care, he was on an adventure! I finished helping the hostess with the dishes and realized Taz was gone. I bolted out the door with the whole family following after me. I ran up and down the street, calling his name. I got to the end of the street and the busy intersection with cars speeding up and down, crying hysterically; so afraid that I’d see my beloved baby squashed under somebody’s wheel! My heart was broken. I was in a complete panic!
I continued running, crying and screaming down the street for what seemed like an eternity. My son-in-law was driving around the neighborhood looking for him as I’m yelling at him like a madwoman: “Be careful – don’t run him over!”
Still inconsolable, I walked back and noticed the gate to the next door neighbor’s house was ajar. Looks like they were doing a complete remodel, including tearing out the garage. Once my eyes adjusted, I saw a small, furry figure in the shadows of the construction debris. There was my little runaway was looking very pleased and not understanding why Mommy was completely beside herself! I scooped him up as my tears ran down into his fur. It was then I realized that he had the exact same color and markings as old Playboy…
The Secret is out!
By Suzanne Ledo - posted on Capessa blog 2/15/07
Thoughts become Things. That is the central idea of the Law of Attraction. It’s been talked about in spiritual self-development circles for quite some time. Last week, I was thrilled to see Oprah talking about a very cool DVD and book called “The Secret”. It came out in the middle of 2006, and I first saw it at a workshop I attended last July. I came away from the movie feeling empowered and energized. I am so excited to see these ideas becoming more mainstream!
The premise is simple, yet extremely profound in its implications. Whatever you focus on, you attract into your life. If you are always worried about being in debt and focusing on all the bills you have to pay, doesn’t it seem to get worse? What if you focused your thoughts on abundance instead? What if you took all the energy that you use worrying about all the bad things that can happen, and turned it in a positive direction?
There are several practical exercises you can do to start that flow of positive energy in your life, no matter how bad things may seem right now.
Instead of feeling the lack of certain things, look at your life and all the great things you do have – cultivate an “Attitude of Gratitude”. I may have said this in a previous post, but start a Gratitude Journal. Every night before you go to sleep, write down 3 things that you are grateful for, perhaps focusing on a different area each night. After doing this exercise for one week, try writing a list of 50 things! You may have to stretch your mind to realize so many things we take for granted, like hot showers, your computer and even the fact that you woke up this morning! ?
Now, look at the things you want to change or improve. Maybe you want a better relationship with your spouse/significant other, or you are single and would like to be in a relationship. Perhaps you’d like to make more money, reduce your debts, or you want to lose weight, and have a healthier lifestyle. How about finding a career that you love AND that pays the bills?
Turn these wants and wishes into statements. State them ALWAYS in the positive, and in the present tense. These are called affirmations. Some examples might be:
- I am in a loving and caring partnership.
- I am creating abundance in every area of my life
- I am earning plenty of money
- I am getting a lean, healthy body
- I am taking the steps toward my ideal career
Work on one area at a time for at least 3 weeks. Write your chosen affirmation(s) on sticky notes, and paste them where you will see them – in your car, on your fridge, phone, computer or bathroom mirror. Say them out loud, at least 3 times every morning and evening. When negative thoughts come up, replace them with your new, positive affirmations.
Here’s a really fun exercise – create a Vision Board. Go through old magazines and cut out pictures and words that represent the things and the life you want, then paste them on a poster board. Hang it in a place where you will see it. Visit Christine Kane's blog for a detailed description of how to create your board for maximum results!
It’s your life, and it’s up to you to create it! What is stopping you?
Mindful Grocery Shopping
By Suzanne Ledo (Published in "13 Top Coaches Share Their Extreme Self-Care Strategies" - join my mailing list and get your FREE copy!)
Do you know the old adage, “never go grocery shopping when you are hungry”? Of course this is true because obviously if you are hungry you are going to be focused on food and very susceptible to the store’s marketing of calorie-laden junk food.
But we need to take this a step further. To truly be in control of what we are consuming and to fully honor our body’s need for good, wholesome, healthy nourishment, we can learn to treat our food-shopping trips as a spiritual experience. Feeding your body well is the ultimate cornerstone of self-care.
Have you ever gone shopping when you were angry, tired, or rushed? What kinds of food did you buy?
I had my first “mindful shopping” experience when I stopped at the grocery after a yoga class on Sunday morning. I was relaxed, in an almost blissful state. I headed straight for the produce section. It was as though I was drawn to certain fruits and veggies, some that I didn’t normally buy. The smells and colors were tantalizing, and ideas came to me of new dishes I could create. I left that day with a cart full of healthy, fresh, colorful foods, and not a single wheat or sugar product. Normally, rushing through the store after a long day’s work, I might have gotten a couple of fruits and vegetables, but I also would have gotten some bread, snack food, a bottle of wine, and probably a bar of chocolate or some other sweet.
Sometimes it takes a bit of preparation and planning, but it is possible to make time and space to do this on a regular basis.
First, it is a good idea to pick one or two days a month that you will do the bulk of your shopping. Plan if possible a day where you have some time and hopefully are free of distractions. If you have kids, is there someone who can watch them while you shop? Make a list of staples you might need, clean your kitchen countertops and make sure to clear some space in your fridge and pantry so you can easily put everything away when you get home. Most importantly, make sure you have had a good meal before going.
This exercise is best done at a natural food store like Wild Oats or Whole Foods, but you can easily do it at a regular grocery store with a good produce section. I wouldn’t recommend doing this at Wal-Mart, though. Wal-Mart is bad for a number of reasons which I won’t go into here, but the main reason is that they are masters of prominently merchandising unhealthy foods throughout the whole store. Most normal supermarkets tend to have the chips, soda, snacks, sugary cereals, etc in the middle aisles. If you stick to the outside perimeter, you tend to avoid these temptations.
Before you leave the house, sit for a few minutes and breathe deeply and slowly. Think of your intention to nourish yourself and your family with good, healthy foods. Imagine yourself feeling full of energy and satisfied after eating a balanced, delicious meal with lots of fresh veggies, good quality protein and whole grains.
As you travel to the store, continue your deep breathing, and ask your body to tell you what it needs. As you arrive in the parking lot, take 3 more deep breaths and feel your body relax. Walk slowly, don’t rush. Feel each step; get in touch with your body!
Go first to the produce section. Notice the colors and smells of the wonderful fresh fruits and vegetables. Continue to breathe deeply and focus on the area of your heart and solar plexus (pit of your stomach) and consciously relax the muscles in this area. As you release all your tension, ask your body what it needs, and also ask what your family members need. Don’t be afraid to try new things! Ever had Chinese cabbage, leeks, rutabaga or Swiss chard? Try to pick at least one new type of produce each time. Look up a recipe online if you are not sure how to prepare it.
Once you have filled your cart with a bounty of colors and textures in the produce section, head to the meat, fish and poultry section (unless you are a vegetarian, then get thee to the tofu section, LOL) Do the same. What kind of protein do you need? If you are focused on your body you may choose some totally different meats than usual. (This exercise also seems to help you look at your HABITS of consumption – do you ALWAYS tend to buy and prepare the same things?) Look for meats without antibiotics and growth hormones and preferably free-range raised.
Now go get whatever else you need, maybe some oatmeal, brown rice, pasta, beans, yogurt, eggs, nuts, olive oil, cheese, and maybe whole grain bread. Each person’s body needs different foods – if you are in touch with it you will start to crave foods that your body needs rather than what the advertisers tell you you should eat! Also, be sure to read the labels on any prepared food. There are a few things that we should all avoid, mainly high fructose corn syrup (a chemically enhanced sweetener, which raises cholesterol and triglycerides, and affects the liver), hydrogenated oils (trans-fats) and chemical preservatives. These are found in just about any prepared food – bottled salad dressings, breads, sauces, canned soups/vegetables/fruits, snacks, and frozen food. Part of being a mindful shopper is knowing what is in your food. It may take a few extra minutes to read labels, but you will then learn which brands have junk in them and which do not.
When you get home, hopefully you will be inspired to create a delicious healthy meal. Here are some recipes and ideas to get you going:
• Cut up veggies in small pieces to eat when you get the munchies. Baby carrots, celery, cauliflower, broccoli, sweet peppers, cucumbers, cherry tomatoes are all good. Put them in a container or baggie in the front of the fridge where you can see them.
• Protein snacks are also good to have handy when a snack attack comes. String cheese, hard-boiled eggs, nuts and cooked chicken cut into strips are great healthy munchies.
• Use low fat plain yogurt instead of mayonnaise or sour cream to make salad dressings and veggie dips.
Easy Quick Recipes:
Garlic sautéed greens (side dish)
1 bunch of greens – chard, collard greens or kale
2 Tbsp olive oil
2 cloves garlic
sprinkle of sea salt and fresh ground pepper to taste
Wash the greens, remove the big stems, roll them up lengthwise and then slice in thin strips, about ½” wide.
Pour the oil in a large frying pan or wok. Over medium heat, sauté chopped/crushed garlic in the oil for about a minute until it starts to get slightly brown. Then add the greens, toss and continue to sauté for about 3-5 minutes until they are wilted. Makes a wonderful side dish to just about any kind of meat.
Chicken Curry Salad
1lb chicken breast, cooked and cut in cubes
1 cup plain yogurt
1 tbsp mayonnaise
1 tsp Dijon mustard
3 celery stalks, chopped
1 apple, diced
3 green onions, chopped
½ red bell pepper, chopped
2 tsp curry powder
½ tsp sea salt, or to taste
Mix all ingredients together in a large bowl. Serve with a fresh green salad and pita bread.
Veggie Miso Soup
Miso is a fermented bean paste, which makes is very good for digestion and healing colds and flu. You can find it in any Asian market or natural foods store.
1 Tbsp canola or peanut oil
2 cloves garlic, sliced thin
6 cups of water
1 tsp fresh grated ginger
1 cup sliced mushrooms
1 cup julienned carrots (cut in thin strips)
3 sliced green onions
1 brick of tofu, cut in ¼” cubes
3 Tbsp miso paste
Quickly sauté the garlic over medium heat, then add water and all vegetables. Cook for 5 minutes, add the tofu, cook for another minute, then remove from heat and add the green onions and the miso paste, stirring until it is dissolved. Serve as an appetizer to stir-frys, or as a light meal especially if you are coming down with a cold or flu. Add soy sauce to taste if it needs salt.
Protein Vitamin Smoothie
4 oz fruit juice
4 oz water
4 oz plain yogurt
1/2 cup fresh or frozen fruit
1 scoop or about 50g plain or vanilla whey protein
1 tbsp flax seeds
1 packet Emergen-C or 1 tsp vitamin C powder
Blend all of the above in a blender until smooth. Great quick healthy breakfast.
Classic Chicken Soup
Another great way to combat colds and flu – also known as Jewish penicillin. :)
Take a whole chicken (free-range, antibiotic and hormone-free, of course!), including the giblets, put it in a big stock pot and cover with water. Add herbs as desired – a couple of bay leaves, a few pinches of rosemary, thyme, parsley and a little black pepper and some sea salt. Bring to a boil, reduce heat and simmer for around 2-1/2 hours. Remove the chicken, and strain the broth. Cool the broth a bit and skim the fat off the top. Remove the meat from the chicken and shred into bite-sized pieces. Put the meat back in the pot, along with 2 cups of sliced carrots, a cup of sliced celery and a couple of cloves of garlic, crushed or thinly sliced, and a cup of brown or white rice or egg noodles. Cook for another hour (a little longer if using brown rice). Add more sea salt to taste if necessary.
I hope you enjoy this new way of looking at food and shopping. If I can be of assistance, please don’t hesitate to contact me to schedule your complimentary initial coaching session. I can help you get and stay on a path of balance and wellness!
Diving Through the Waves of Life
By Margot Zaher
www.EnlightenedBeings.com
I'm standing waist deep in the water watching this giant Hawaiian wave coming right towards me. I feel a small panic inside as my mind screams, "turn around and run!" The problem is that I know that if I listen to my terrified mind I won't make it to the shore and will be crushed by the wave. The only thing I can do is dive into and through the wave. If I can conquer my fear I will reach the other side! So I take a deep breath, relax and dive into it! I barely notice the wave breaking over head. It was easy, smooth and even fun! The wave crashes behind me on the shore and I am safe again. I think to myself, "That wasn't so bad." Oh, no! I see another wave coming towards me. Again, all my mind says is RUN!!
Yes, the truth is that I have had a tremendous fear of these ocean waves...even relatively small ones. However, my last few experiences in Hawaii have taught me that the only way to easily survive a wave is to face the wave and dive right through it. One day as I stood in the ocean, I realized that life is like a giant ocean. There is an ebb and a flow to all things. Like the ocean, every day waves come rolling into and through our lives. Sometimes the waves are big and crushing, while other times they are so small that they are barely noticeable.
When a big wave in life comes your way, the best thing to do is to face it. Even though all of your instincts may say to avoid it and run away, facing it is safer and more enjoyable. Have you ever been in the ocean and tried to out swim a 20 foot wave? It is impossible to do so! If you try to out run it, it simply sucks you in, spins you upside-down and smashes you into the ocean floor within a few seconds. However, if you turn directly towards the wave and dive underneath it (right when it’s about to break) you will easily pass through. Even if it is the biggest wave you've ever seen in your life, you can emerge on the other side unscathed and even have a smile on your face.
Life contains many waves of thoughts and feelings that are much like the ocean waves. If you try to avoid or "outrun" a problem that is going on inside you by turning your back on it, it will eventually catch up with you and wreck havoc. In fact, the problem or challenge can seem soooo big that it may hypnotize you with fear by just staring into it. As soon as this big wave arrives it is spinning your life upside-down and drowning you in its energy. However, if you face the wave that is coming your way, no matter how big it is, you can handle the challenge much easier by diving into it and through it.
What would a big wave in your life look like? Perhaps it’s waves of thoughts and feelings about money, relationships, confidence, career, love, sex, or emotional stability? Whatever the wave is doesn't matter, what matters most is how you approach it. I've found that to dive through the most challenging waves in my life are much much easier when you feel connected to your Infinite Nature. This means that instead of getting all caught up in the perceived issue or problem, you remain centered at your core and connected to your divinely confident peaceful Infinite Nature. In this state, you are able dive right through ANY perceived issue without your ego becoming trapped it.
Through learning how to connect with your Infinite Nature you uncover an unstoppable fearless confidence inside. This is exactly what pulls you through ANY major wave that life presents to you. Once you find this feeling of fearlessness at your core it is easy and FUN to play in life's ocean. The key to revealing this fearlessness is to discover that you are an infinite being that will never die. This will dramatically increase your consciousness and vibration so that you can remain centered and peaceful throughout your day. With a deeper level of inner peace you can remain clear and confident when those crazy panicky thought waves get out of control. When you discover this divine fearlessness inside, you will master ANY perceived problem because you know that your mind is actually creating these illusionary waves. Knowing how to find your divinely confident peaceful Infinite Nature, you can truly start enjoying this big wild wondrous ocean called life.
Discover your divinely confident peaceful Infinite Nature through doing our 90 Day Manifesting Program! Go to www.ManifestingVibration.com to learn more.
Optimum Nutrition in a Nutshell
By Suzanne Ledo - 1/15/2006
If you are feeling tired, depressed or lethargic, with bloating, gas, indigestion, frequent headaches, joint pain, etc., it is likely that your diet is at least partly responsible. The standard modern diet is loaded with chemicals, preservatives, sugars, and unhealthy fats. Processed foods, fast foods, and sodas are some of the worst possible things you can put into your body. If you feel bad and continue to consume these things, it’s like pouring a bunch of sugar in your gas tank and then wondering why your car won’t run.
Sodas (and other artificial drinks) contain acids that cause digestive problems and leach the calcium right out of your bones. The non-diet versions contain tons of high fructose corn syrup (HFCS), which is the worst kind of sugar out there. Any sugar, even natural kinds like honey, maple syrup, brown rice syrup and organic sugar should be avoided if you want to lose weight. But HFCS is very, very bad for you even if you are thin. Unlike glucose, which can be used readily by all the body’s cells, pure fructose must be metabolized in the liver. Just like too much alcohol, it overworks the liver, and robs the body of minerals. It also is converted into fat more easily than glucose. Furthermore, it is a major contributor to elevated cholesterol and triglycerides. Diet sodas are not any better, and possibly worse, as most of them contain Aspartame (NutraSweet), which can cause headaches, joint pain, chest pain, chronic fatigue, memory loss and even death in people who are sensitive to it.
The best beverage is and always has been, PURE WATER, preferably filtered or spring water to remove the nasty chlorine and other chemicals that are either added to or find their way into our water supply. I prefer a carbon block filter. They are generally cheaper than reverse osmosis, and retain the beneficial minerals in the water. After extensive research, I found that the best carbon filter is Multi-Pure. (They are a network marketing company. I got mine through a friend, and since I felt that other people I knew might want to get one, I signed up to be a distributor – if you are interested, let me know, I will be happy to hook you up for a great price. I don’t like network marketing and don’t expect to get rich off this, but if I can help my friends and clients get access to healthy affordable water, it’s a win-win situation :) We need at LEAST 2 quarts of water a day, but that’s a bare minimum. The best formula is ½ ounce per pound of body weight, more if you are out in the heat or exercising. If you consume caffeine or alcohol, which are diuretic, you should add at least the same amount of water. So for each cup of coffee, tea or glass of wine or beer you drink, drink another glass of water. Even if you make no other changes to your diet, following this recommendation is guaranteed to help you lose a few pounds.
Processed foods are DEAD FOODS - they have basically been stripped of all the naturally occurring nutrients. That is why most breads and cereals have been fortified with vitamins, because without them, you might as well eat the box – you’d get as much nutrition from it. Many of us, including myself, struggle with weight and energy issues. If we can get back to eating pure, natural food instead of the garbage that the food industry pushes on us, we would be so much better off. Let’s take responsibility for our own health and well-being and just say NO to junk! Some simple lifestyle changes can turn your health and weight issues around. If you drink sodas, PLEASE STOP! If you say you can’t live without them, you are simply addicted to the caffeine. Have some green tea instead. It’s got as much caffeine as a Coke but without the acids and some very beneficial enzymes and antioxidants to boot. Not only that, a cup of hot green tea after every meal is a great digestive aid, and is said to help with weight loss. It’s also great iced with a little lemon and if you must have it sweet, a touch of honey, organic sugar or stevia (a natural zero-calorie sweetener). I save plastic water bottles and use them to take my green tea on the go.
If you have a lot of gas, bloating, or get frequent headaches, you may be allergic or sensitive to certain foods. Wheat, corn, dairy, peanuts and eggs are the most common food allergies. Remove one of these at a time from your diet and see how you feel. There are perfectly wonderful substitutes for each of these. There are brown rice breads, rice crackers, soy milk, rice milk, almond milk, soy nut butters and soy cheeses. A lot of times, people who cannot tolerate milk do very well with cultured dairy such as yogurt, kefir and soft cheeses. If you add any of these items back into your diet and the symptoms start coming back, then you probably have an idea what is causing the problems.
If you eat meat, red meat, especially beef, is also a food that acidifies your body, and contains too much bad saturated fat and cholesterol. Beef is also very bad for the planet. It takes 9 pounds of grain and 300 gallons of water to produce one pound of beef. Poultry, fish, lamb and even pork are more sustainable to produce. (A vegetarian diet would be the MOST sustainable, but some of us, including myself, just can’t keep their energy level up without a little animal protein) Yes, humans are omnivores, but we are not meant to eat the huge quantities of meat that our rich Western society generally consumes. If all the Earth’s 6.8 billion people suddenly decided (or were suddenly economically able) to eat as much meat/beef as we do here in the U.S., the planet would simply not be able to handle it. We would all starve very quickly, while being inundated in animal manure… Sure, your body needs protein, but a variety of different sources. Nuts, beans, soy, eggs, yogurt are all great protein sources that you can use when cutting back on your consumption of meat. Have a just a few servings a week of fish, chicken, turkey, or lamb, or if you are adventurous, there are some exotic meats available such as ostrich and venison (if you can’t live without beef, try bison instead. It tastes just like beef, but is lower in fat and they are generally free-range raised by small farmers). Look to buy only meats that have been raised humanely without the use of antibiotics and hormones. The indiscriminate use of antibiotics in livestock is contributing to the rise of many antibiotic resistant strains of “superbugs” that could cause serious problems to human health – in other words, when we REALLY need an antibiotic it won’t work! Eating meat from animals that have been given growth hormones has also been linked to a number of health problems, including breast cancer. I find hormone and antibiotic-free meat and poultry at Trader Joe’s, Wild Oats, Sprouts, Sunflower Market and Whole Foods, as well as my local organic co-op market. It’s more expensive, but if you cut back your meat consumption you will not have to spend much more.
Which brings us to fruits and vegetables. You should eat AT LEAST 5 servings of these every day. (If you have diabetes, or are overweight, you should probably go easy on the fruit, and eat more veggies). The main problem with these wonderful foods is that most conventionally grown varieties contain pesticides. Definitely you should try to find organic varieties. Natural food stores like the ones mentioned above are your best bet, but many supermarkets are also starting to carry more types of organic produce. Yes, it is more expensive, but well worth it if you can afford it. If not, just be sure to wash your produce very well. I use Veggie Wash, and soak for several minutes in a solution mixed with water before rinsing well. Eat your fruits and veggies raw whenever possible - a juicer is a great investment. When cooking veggies, it is preferable to cook as little as possible. Steaming and stir-frying are the best ways to retain the most nutrients. Have a big glass of water ½ hour before every meal and a salad before lunch and dinner – it makes you less hungry when it’s time to eat the high calorie stuff. Oh, and stay away from bottled salad dressings. They are loaded with chemicals and hydrogenated fats. I love this stuff called Braggs Liquid Aminos on my salad. It’s sort of like soy sauce but it’s not fermented, so it’s milder and less salty. Mix with olive oil and a dash of red wine vinegar, if you like sweet add a bit of honey. Good old olive oil and balsamic, red wine or apple cider vinegar is great too!
Finally, a word about grains. Thank goodness the USDA finally updated their “pyramid”. The old one we grew up with was way out of whack, telling us we should eat 6-11 servings of grains per day. If I ate that much starch, I would weigh 600 pounds! Your personal consumption of grains should vary according to your own metabolism, but I personally try not to have more than 3 servings a day. I also include potatoes and corn in the grain category. They are starchy vegetables, and potatoes have vitamin and mineral contents that are much closer to grain than to veggies. The most important point to consider is to always seek to eat WHOLE GRAINS, in as close to their natural state as possible. I think white flour and white rice should be banned. It is as nutritious as a piece of cardboard, and with no fiber. Fiber is indispensable for good intestinal health and proper elimination, which is vital to keep our bodies free of the toxins that are practically unavoidable in modern society. One excellent way to add fiber, as well as essential fatty acids (EFA), to your diet is flax seed. Buy the whole seed and grind it fresh in a coffee grinder. Then you can add it to muffins or pancakes, put it on your cereal, smoothies, whatever.
One last word of advice: READ THE LABELS on any prepared food that you buy. If there are ingredients you can’t pronounce, or if you see the word “hydrogenated” or “high fructose corn syrup” or “Aspartame”, PUT IT BACK! Generally, the shorter the list of ingredients, the better. When buying breads and cereals, look for “whole grain” and pick the ones with the most fiber and without artificial colors and preservatives. In short, treat your body well, hydrate it and feed it with the best fuel available, and it will reward you with fewer aches and pains, lower body weight, more energy, better concentration and a long, healthy life!
----------------------------------------------------
