Health Coaching

Winter Proof You!

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Neti, Coconut oil, Astragalus, Sea Salt and…

NETI. DAILY. I imagine the ocean through my sinuses as I let the water trickle through. Use a ceramic neti pot. Use sterile water! (Boil water for 3 minutes and let cool to room temperature.) Sea Salt, a pinch is plenty for about 1/4 cup of water.

OIL. DAILY. Your favorite healthy oil will work but coconut helps soothe, protect and smells great.(Here’s that beach connection for me again.) Or you can get unscented. Sesame (untoasted) is also a great oil. Dab your little finger into the oil and oil your nostrils. Not only does this help with dryness so common when we turn on the heat but it also deters microbes. Oil everything on your body while you’re at it for super health!

Astragalus Root – just throw a few pieces into everything you cook! It’s a great immunity booster!

EAT. Alliums! Onions, garlic, leeks, ramps, scallions, shallots. Think about making a “fire cider.” RAW apple cider vinegar (Braggs or any unpasteurized organic, unfiltered, unheated 5% acidity type), 1 part each onions, ginger, horseradish, 1/2 part garlic & a dash of cayenne, cover with vinegar in a glass jar. Cover with clean parchment paper and then a lid (not metal) and let age for about 4 weeks. I like to use on my salads. There are a lot of recipes online so find one that gets your cells smiling.

AND EAT. Eat seasonal vegetables and fruits & good fats. This depends on where you live. Here in North Carolina that means cruciferous everything, sweet potatoes, winter squashes and pumpkins, pears, apples, pecans. Good fats (think little fatty fish like sardines and anchovies) avocado and coconut oil for heat cooking and olive oil (not heated).

SLUMBER. Last but MOST – get lots of sleep. There’s a lot more darkness this time of year which is a natural hint to cozy in. The latest in sleep research – at least 7.75 hours a night and be consistent with your bedtime and awakening. You might be able to have a bit less sleep if you are consistent.

Don’t forget all that other great stuff you do — meditating, exercising, loving time with your family & friends, time outdoors.

COZY Health!

KARMA – Tuesday with Deepak Chopra’s Seven Spiritual Laws of Success

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Welcome to a bit of Deepak Chopra’s weekly guide to make your life more peaceful and joyful. Chopra’s Seven Spiritual Laws of Success shares how striving isn’t necessary, that effortless joy attracts your deepest desires.

Here’s how I came to love Deepak’s wisdom.

In 1998, I lived in Singapore. Deepak was coming to speak. My life was in absolute turmoil and chaos. I had left a career, daughters and life back in Baltimore to follow my darling husband to Asia-Pacific where the only identity I would be taking was my role as his wife. Because he would now be president of a certain power tool company there, I would be the president’s wife. It was exciting and frightening.

It became even more frightening when I discovered that he and my former employee, an art director for my marketing firm, were lovers. As I dumped our life photo collection onto our Queen Astrid Park bed, a little silver chest with a piece of her hair and a love note bounced out.

So after confronting my darling husband, I went from a size 12 to a size 4 and my scalp started crawling on itself. As my Singapore psychiatrist wrote my Prozac script, he said, “It’s called paresthesias or formication.”

“Fornication, with an n,” I said, “not an m.”

However, he was correct. So was I.

Because at that moment, I really understood how a plea of “temporary insanity” could make sense, I also knew God decided, on purpose, to place me half way around the world from my former employee/friend. It was, obviously, time for me to reconnect with my soul.

Stripped of most of my professional and personal identity just by moving to Singapore, the best voice I had in my head was not my ego’s. I needed a higher more powerful source.

Chopra showed up in Singapore, having followed his own cosmic message. As I listened to his soothing voice sharing that we are never alone but single drops of water that form the ocean together, my heart settled. I went up to him after his talk and just looked into his eyes for two seconds and thanked him.

I thought to myself, “God, wouldn’t it be amazing and perfect to study with Deepak at The Chopra Center.”

In 2014, I began my yoga/meditation/Ayurveda training at The Chopra Center. There I studied with amazing life leaders, Deepak Chopra, Martha Beck, Andrew Weil, Suhas Kshirsagar, Claire Diab, to name just a few. In 2016, as I was performing my final test, Surya Namaskar (sun salutations) with the corresponding Sanskrit mantras, I remembered that wish I had made in Singapore almost two decades before.

It seemed effortless, but every moment of my life had to be orchestrated (by God) to make my Chopra Center experience possible. All I did was show up.

A Course in Miracles states: A miracle is simply a change in perception. 

 

First you have to encourage your mind to love the discipline it takes to be open to miracles. I am thankful for miracles. I believe by quieting my mind and letting God do what God does best, I attract miracles.

Mostly because, God made you a miracle, a part of me.

On Tuesdays, try practicing the Law of Karma.

 

My actions are aligned with cosmic law. 

  • Witness your choices today.
  • Consider the consequences of your choices.
  • Listen to your body.

The Sanskrit mantra is: Om Kriyam Namah and it is associated with the first Chakra called Muladhara, which is red &  is located at the base of your spine.

OM

 

Oregano – Power in a Pinch

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What is an OXIDANT? I did a little research and tried to simplify this. An oxidant is an agent that removes an electron from another molecule causing it to become unstable. With an electron missing, the unstable molecule can become a free radical. Free radicals are kind of like they sound: FREE – floating and wanting to attach and RADICAL like wild wicked unstable molecules. They can cause damage by attaching to healthy molecules (like your DNA). We are surrounded by oxidants. Our air, our processed water, our food, the containers for our foods, even our own stress, etc. etc. etc. Cut an apple and watch it oxidize (turn brown) before your eyes. Rust is a type of oxidation. ANTIOXIDANTS donate the missing electron creating a stable, healthy molecule. Oregano is loaded with nature’s antioxidants, as are many herbs and spices.

In HOW NOT TO DIE by Michael Greger, M.D. writes …whole-wheat pasta with marinara sauce has about 80 units of antioxidant power. Add a handful of steamed broccoli and it goes up to 150. Then add a single teaspoon of dried oregano or 3 teaspoons of fresh oregano and you double your meal’s power up to 300 units.

Oregano (Origanum vulgare) is loaded with Vitamin K; two teaspoons of the dry herb give you 14% of the RDA. K is important for blood health, bone strength, And health of cells that line veins and arteries. K helps improve insulin resistance helping prevent type 2 diabetes according to Medical News Today. It also has healthy amounts of Vitamin E, manganese, iron, calcium and fiber.

Andrew Weil writes, “The health benefits of oregano include its antibacterial and antioxidant properties: oregano has been used orally to treat respiratory tract infections, gastrointestinal disorders, urinary tract infections, headaches and cardiovascular concerns. One study found that components of oregano may have protective effects against the oxidation of low-density lipoproteins (LDL), perhaps due to their high content of polyphenols.

The volatile oils from this herb have also been used to treat allergies and sinusitis, earaches, cold and flu, and intestinal parasites. Topically, oil of oregano has been used as an antibacterial to treat fungal infections, dandruff, acne, and mouth concerns like canker sores, toothaches and gingivitis. It can also be used to repel and treat insect bites and stings, as well as for steam inhalation therapy.

AND IMPORTANT — Pregnant women should not take supplements of oregano due to its potential to raise the risk of spontaneous abortion.”  Dr. Weil – Oregano

GROW it! It is so easy to grow in a hot sunny place. It spreads into a beautiful green blanket so be sure to give it lots of room or limit the root area. Pick it in spring before it blooms. In the morning right after the dew has dried, it will have the most pungent flavor. It dries well just rubber-banded in a little bunch and hung in a dry space. You can cover it with a paper circle, like a hat, if you want to avoid dust. Mince it with EVOO and freeze it in clumps. Never be without oregano – your own organic, local variety!

AFTER WRITING ALL OF THIS ABOUT OREGANO I GOT HUNGRY FOR ANTIOXIDANTS…

OREGANO INFUSED Fennel with Chickpeas & Onions

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  • 2 T Extra Virgin Olive Oil (EVOO)
  • 1 c diced fennel
  • 1/2 medium onion cut into crescents
  • 1/2 c cooked chickpeas
  • 1/2 t minced fresh rosemary
  • 1/4 t minced fresh thyme
  • 5 t minced fresh oregano
  • 1/2 t turmeric
  • 1/4 c water
  • sea salt & freshly ground black pepper

Heat the olive oil over medium heat. Add the vegetables and sauté for about 3 minutes. Add the herbs and chickpeas and sauté for 2 minutes. Add the water and simmer until it has evaporated and the mixture slightly caramelizes. Add sea salt and pepper to taste. Serve topped with a teaspoon of ghee, if you like.

I had a delicious lunch! Hope you did too.

Belynda

 

 

 

 

Happy Mother’s Life!

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This morning I was greeted with this card and this book.  Well, and a lick from Lucy, our lover dog. The card is filled with laughter – little bits of Matti’s and my life together these days. Her original illustrations color it and on the back are the words to “Summertime.”  (Last week she asked me my favorite song.) BUT, here’s the big surprise, she has learned to play the song on her Baby Taylor guitar that she just began playing three weeks ago! And so we sing together this morning. And we sing together again. Like we will sing every day of our lives. Thank you God for blessing me with motherhood. (3 daughters 3 grandchildren) This Life.

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Now about THIS book! Take one tiny step to experience the life of a yogi. The last line of the opening is “…build community around mindful living.” Being gentle with our selves and our world. Remembering each other in kindness and laughter and well, song. Happy Mother’s Day!

3-Day Fresh: Bean Bliss

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See my blog about how to cook beans. Cook your beans. You’ll have 3 cups of beans. With a slotted spoon scoop the beans from the broth. Reserve broth! You now have beans for three different meals.

Great Northern Bean & Potato Salad    (Great as a wrap filling, too)

  • 1.5 c cooked beans
  • 1/2 c cubed cooked potatoes
  • 1 T diced red pepper
  • 1/4 c diced yellow pepper
  • 1/2 c barely steamed broccoli pieces
  • 2 T minced leek
  • 1/2 c diced purple cabbage
  • 2 T diced celery
  • 2 T minced parsley
  • 1/3 c extra virgin olive oil
  • 2 T lemon juice
  • 1 T Braggs vinegar
  • 1 t Dijon mustard
  • 1 t maple syrup
  • 1 t herbes de provence
  • 1 t curry powder

Mix dressing ingredients above and toss with beans, veggies and parsley. Add sea salt and fresh black pepper to taste. Garnish with beets.

  • 1/2- 1 c cubed beets  Sauté in 1 T each water and olive oil; add 1/2 t herbes de provence and 1 t balsamic vinegar. Cook until all liquids evaporate and beets caramelize a bit. Serve on the side or as garnish. Beets can overpower the other flavors if mixed in.

Bean Green Soup

  • 4 c water or vegetable stock or add vegetable bullion to the water
  • 1/2 c chopped onion
  • 4 minced garlic cloves
  • 4 c mixed cruciferous greens
  • 2 carrots diced
  • 1/4 c chopped parsley
  • 2 t minced fresh rosemary
  • 4 medium potatoes cubed.
  • 1 c cooked great northern beans
  • 2 T ghee
  • lemon juice
  • sea salt and pepper to taste
  • Garnish: 1/2 c yogurt mixed with 2t Maple syrup and 2T water

Place water or both in saucepan and add all ingredients. Cook for about twenty minutes. Puree with an immersion blender and swirl with yogurt.

Bean Stock Pot

Bean broth from cooking great northern beans – should be about 3 to 4 cups.

Vegetables of your choice, I like celery, carrots, onions, leeks, cabbage, zucchini, potatoes, a clove of garlic.  Fresh greens (kale, spinach, collards) to add right before serving along with the remaining beans – about 1/2 cup beans.

Herbs of your choice – parsley, rosemary, thyme, bay leaf & sea salt and black pepper.

Serve with crunchy pumpkin seeds and or a touch of Parmesan.

Voilà Bean Bliss!

 

 

 

 

Beauty – Skin Deep!

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GARSHANA LYMPHATIC MASSAGE -Removes dead layers of skin which allows the body to excrete toxic material more efficiently. -Targets the lymphatic system which does not have a pump. It is located directly beneath the skin. Dry brushing the skin towards the heart and lymph nodes moves the lymph more vigorously so that the waste can be eliminated.-Moves toxins in the lymphatic system into the venous system where it can go to the liver and be cleaned.-Accumulation of lymph leads to inflammatory problems in the joints and cellulite.

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Here’s how…

-5 to 10 minutes, 5-6 times a week before showering.

-Start with dry, clean skin.

-Use medium to firm pressure.

-Using silk gloves or a brush, vigorously massage wrists and the tips of elbows in circles.

-Using long strokes, massage up from your fingers to the top of your upper arm, directing the lymph to the nodes in your armpits.

-Massage your stomach and buttocks in a circular motion.

-Massage your knees in a circular motion.

-Massage your thighs in long strokes up the leg, directing the lymph to the nodes in your groin area.

-Move on to your ankles and feet, massaging them in circles.

-Massage up your calf in long strokes.

-Exclude face, chest and heart area.

-Take your shower. At the end, alternate the water between very hot and very cold several times to enhance circulation.

Thanks to my daughter Reba for this post. (The sketch is mine.)

 

 

Forgiveness – Hearts Heal

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Are you willing to trust your own heart – when it flutters in your body struggling to be free? Will you lift the cage or challenge the pain? Or perhaps you’ll live with it torturing your spirit. You can trust your heart. Let it lead your head. Give way for the split. How else could the seed vine to the sun? There, there my lovely one.

3 Day Fresh: Spring Confetti

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IMG_7309Celebrate with my 3-Day Fresh recipe that’s nourishing and versatile. Start with it as a salad or a salsa on its own. Maybe as a base for your favorite grilled fish or a decoration for a few shrimp. Then the next day add a squirt of lemon juice and make it a main course by serving over your favorite grains or greens. The third day, it’s soup. Sauté the balance in a saucepan. Add vege or chicken broth and lots of fresh vegetables from your fridge. Serve with a grate of your favorite cheese or a float of sliced almonds or pumpkin seeds. After 3 days it will still be safe to eat but the nutrient content fades, so I recommend EAT IT ALL WITHIN 3 DAYS. Hey – you could even stir fry a bit for your omelette or puree it and have it as a sandwich spread or dip. Oh and how about as a topping for spaghetti squash. HAVE FUN!

ORGANIC everything if you can — This is enough for 4 servings, so triple if you want to do  3-Day Fresh for four people and have a main course, a salad, a soup.

  • 1/2 c frozen roasted corn thawed
  • 12 fresh asparagus spears, reserve tips, cut spears into 1/4″ slices Steam the slices for 2 minutes then add tips and steam for 1 minute.
  • 2 T minced purple onion12 kalamata olives, chopped
  • 1/2 c diced red bell pepper
  • 1/4 c minced celery
  • 1 large clove of garlic mashed and minced very finely
  • 1/2 c cooked baby lima beans
  • 1/2 t Greek Seasoning (You can make your own or buy one but read the ingredients and make sure it’s wholesome.)
  • 1/2 t dry oregano or 1 t fresh
  • sea salt and freshly ground black pepper to taste
  • 1/3 c EVO (extra virgin olive oil)
  • 2 T red wine vinegar

Mix all ingredients. Serve at room temperature or warmed as a salad or salsa. Serve warmed a bit over baby spinach leaves or a pilaf as a main course. You might want to brighten it a bit with a touch of lemon juice. Be sure to add some crunch for the soup version. Enjoy!

Love, Belynda

 

Kiss Me, Coconut Breath

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You’ll want to kiss and be kissed by an oil puller. Why? Because they are real caretakers of their kissers.

Oil pulling helps prevent gingivitis, plaque, and bad breath microorganisms. Maybe even helps whiten your teeth and keep them from decay. Most of the microbial culprits are one celled; the oil binds them and whisks them away.

Ayurveda, The Science of Life, holds that the tongue represents every organ in the body so oil pulling detoxes more than just your mouth.

Here’s my morning mouth ritual. I drink a cup of warm water upon rising. I  dip out one tablespoon of !!!!ORGANIC!!!! Coconut Oil. (I like the taste of Trader Joe’s.) I smell it. Now I am in a tropical paradise. (Hate coconuts? Use olive, palm, sesame, sunflower. All these oils have bacteria-fighting benefits but coconut also has lauric acid loaded with anti-microbial agents.)

I swish it and pull it through my teeth for about five minutes. (I usually make the bed and feed the dog while I am swishing.) Then I spit it into the garbage can – never in the sink. Then I rinse my mouth with warm water, flushing out the residue. Then I do my regular brushing, flossing, mini-brushing, tongue scraping, rinsing again with warm water. (More on tongue scraping  later – should be call sweeping not scraping by the way.)

Then I kiss myself. Because next I get to meditate with thousands of people around the world right from my cozy bedroom chair. Check out Insight Timer a great meditation app.

 

 

Your Spice of the Day

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Inspired by Joanne…image

Here’s your spice of the day…

“Laughter” It comes in five different colors but the flavor is relatively consistent.

Yellow, Daffodil, Tweetie (as in Bird), Big (as in Bird), and Pee (as in I just wet my pants because you made me laugh so much). Oh, and do NOT forget — Sunshine. So there must be more than six flavors. Oh, but then there’s Duckling. And Lemon. And Curry.

You can see where this is going.

Hope you’re smiling because you have a heart that lights up the room.

Must be honey, yes?