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Are you having a secret love affair?
Cooking is like love. It should be entered into with abandon or not at all.
~Harriet Van Horne
You already know about the advantages of eating healthy— a stronger immune system, reduced risk of many diseases, physical fitness, and so much more. But did you know you were born with an inner guidance system for preparing life-enriching foods? The world’s best chefs already know this. When you build a connection with food and trust your inner guidance system, the process of healthy cooking will naturally fall into place.
Here a some tips for bonding with your food and strengthening your intuition to create delicious, healthy meals:
1. Experiment.
Organic food is delicious all on its own. The simple process of steaming some organic carrots can really bring out their flavor. However, if you are entertaining or just in the mood for something different, flex your creative muscles and change a dish up. You can use additional ingredients- like sauces, herbs, spices, and condiments— to enhance the food’s natural flavors. Condiments can also help to balance a dish, enhancing flavors and boosting the energy.
2. Use all of your assets.
You may want to try time-honored family recipes to get in touch with your cultural roots. However, don’t get locked into just following those recipes over and over. As your creativity expands, you can create new dishes centered around your family’s culinary heritage.
By making some mistakes along the way, you’ll learn to balance ingredients in a meal and how to make substitutions. This is an empowering process, and it allows you to make more informed decisions instead of just following someone else’s advice or instructions. You might prefer the dish to be more spicy, less spicy, or seasoned differently. When you cook without a recipe, you can adjust the seasonings and ingredients to make it your own. You can infuse a meal with your unique flair by trusting your energy and intuition.
3. Start a love affair.
One of the easiest ways to incorporate healthy cooking into your life is to develop an intimate relationship with food. Really make it a love affair— get truly passionate about healthy food. For example, incorporate one new vegetable or whole grain into your meal plan each week.
It’s sort of like getting to know someone you’ve just met. At first, it’s a little scary, because you don’t know how to behave around each other. And then after you spend some more time with them and you get to know each other, you start to build a mutual trust and feel safe around them. Eventually, you can’t imagine life without them. The same concept can be applied to your relationship with food. In the beginning, it will be a little scary, but after a while, you’ll wonder how you ever got by without your vegetables and whole grains.
As you build a love affair with food, you’ll not only make better tasting dishes, you’ll also develop an all-encompassing confidence that you can take with you out into the real world— your job, your relationships, and anything else that requires truth and intuition.
Three Tips for Keeping Your New Year’s Resolutions
Change your thoughts and you change your world.
~Norman Vincent Peale
It happens every year. You create a few resolutions that will hopefully get you back on track for the New Year. You follow through for a couple days, maybe even a couple of weeks. However, as time goes on, the enthusiasm fades and you’re right back where you started. How can you keep the momentum going and accomplish what you set out to do?
To initiate change and stay on your path, you must change the way you perceive your goals. Let’s take a look at the word resolution (re-solution). Resolution comes from Latin, meaning “to loosen or dissolve again,” which was the original meaning. So, it is about loosening your current perspective, transforming your old habits and thought patterns into something more productive.
Here are three tips for keeping your New Year’s resolutions:
1. Support your True Essence.
Rather than focusing on how something is going to happen, you will create actions that support your True Essence. This is the key to sustaining and spreading positive energy to help you move ahead.
When you examine your True Essence, you’ll find you are, at your deepest level, healthy, healed, whole, and complete. Learn to identify “should” behaviors that are not aligned with your core truth. “Should” behaviors are actions that you “should” be doing because of pressure from external sources, such as society, family, or friends. For example, you may go to the gym because your family wants you to be thin, yet you can’t meet this expectation. This inner conflict may trigger feelings, such as guilt or sadness. (As is often said in AA meetings, “Don’t should all over yourself.”)
When your emotions are triggered, receive three deep breaths and come back to the Present Moment. This will help you reconnect with your True Essence.
2. Change your thoughts.
In order for a change to take place, you must change your thoughts. This means discovering what your thoughts are and changing them so that you support your True Essence.
In your journal, keep track of your thoughts throughout the day. You may notice that you have thoughts about devaluing yourself, which will ultimately sabotage your progress. Next, meet yourself where you are and go a little higher. Begin with your belief and ask that your belief be raised. These are called Progressive Affirmations. For example, you may write the following:
- I need help remembering I am loved.
- I am beginning to remember I am loved.
- I am remembering more and more I am loved.
- I am seeing evidence I am loved.
- I am seeing more and more evidence I am loved.
3. Look for Positive Evidence.
During the day, notice positive evidence that supports your Progressive Affirmations. Make a note of what occurred that validated your affirmation. For example, if someone spoke respectfully to you, highlight it in your journal. Also, notice any positive change that takes place in your thoughts, emotions, and body. Answer these three questions in your journal:
- What are my thoughts?
- What are my feelings?
- What is showing up in my body? What physical sensations am I having?
For change to occur, you must look within, at the foundational thought patterns that initiate behavior. When your thoughts change, you will see your authentic self, and your outer world will be a reflection of your inner beauty.
Ready to jump start a healthy New Year?
A systemic cleansing and detox is definitely the way to go after each holiday. It is the key to fighting high blood pressure, heart disease, cancer, and other health-related illnesses.
~Lee Haney
Want to rev up your health after all the holiday partying and overindulgence? You may want start the new year off right by adding a few changes to your daily routine. A big lifestyle change can seem overwhelming at first. However, really simple changes to your menu plan are not hard at all and help you feel so much better about yourself and what you are doing.
If you want to revive your energy and get started on the right foot, there are a few things you can do right now. Here are three simple things you can do to rest assured you are doing a good job:
1. Rebalance with whole grains
One important benefit of eating whole grains is the high fiber content which helps your intestines stay healthy. One whole grain you can incorporate into your daily routine if you are on a time crunch is 1/2 – 3/4 cup cooked oatmeal every morning. Starting your day with oatmeal, like steel-cut oats, is ideal for a 24 hour bowel cycle. This will help establish a regular rhythm and rebalance your intestinal function.
2. Cleanse with vegetables
Colorful vegetables not only provide important nutrients, they also help cleanse your body of toxins. Be sure to include these three vegetable categories:
- Dark greens, like kale chips, are important in your diet for necessary minerals. They also have upward, rising energy which cleanses the liver, helping you feel vibrant and refreshed.
- Sweet vegetables, like carrots, onion, and parsnip, provide natural sweetness to help curb sugar cravings. These vegetables stabilize blood sugar levels and support spleen and pancreas function.
- Seasonal vegetables, like winter squash, have the perfect energy you need to harmonize with nature. Eating foods cooked according to the seasons helps you adjust to your environment for a stronger immune system to resist diseases like cancer.
Including one cup of vegetables from each category to your daily regime can help stimulate digestion and cleanse your system.
3. Ground yourself with beans
Low fat, high fiber beans are ideal for maintaining body weight while strengthening intestinal function. Switching from animal protein to vegetable protein in beans helps the body cleanse fatty deposits and prevent heart disease. Beans also have grounding, stabilizing energy which counterbalances destabilizing foods like alcohol. Because long term consumption of animal protein weakens the kidneys and depletes your energy, eating one cup of beans every other day in place of animal protein can help generate more vitality.
A fresh New Year begins with a fresh new you and that means overhauling your health from the inside out. So, no matter what you have planned for your menu, include whole grains, vegetables, and beans and know that you are doing a good thing for you and your family.
Can you incorporate healthy cooking into your jam-packed holiday?
May your walls know joy, may every room hold laughter, and every window open to great possibility.
~Mary Anne Radmacher
Want to find time during this hectic holiday season to cook healthy meals? If you find meal planning overwhelming, you are not alone. It’s all too easy to give in to the temptation to toss a frozen dinner into the microwave. But the reality is, it’s easy to incorporate healthy cooking into your holiday routine.
Here are a few tips to take the stress and anxiety out of planning daily meals for your family and friends.
1. Healthy cooking begins with preparation.
The secret to preparing nutritious, delicious meals in a hurry lies in the preparation. Before you even get out the cutting board and the knife, think about what steps are required to prepare your meal. Cooking can’t begin until the prep work has been done. But once the foods have been soaked or cut, the cooking process itself takes only about a half hour to fifty minutes. Once you retrain your thinking to focus on the prep instead of the cooking, the process goes much faster. Then you can just go into the kitchen and whip up a quick meal, because all the ingredients and components are ready to go.
2. Leftovers are your friends.
The biggest mistake busy home cooks make when planning a meal is not knowing how to use leftovers—repurposing food that has already been cooked in a different, creative way. You can even take it a step further and set aside time on the weekend to precook food to use in your meals during the week. Then when you’re crunched for time, you can whip up a quick meal on the go (and save money at the same time).
3. Design your menu around the largest meal.
If you’re having trouble designing a meal plan, tackle your largest meal first. From there, you can create smaller meals for the rest of the day. For example, if your biggest meal of the day is dinner, begin by listing all of the foods and ingredients you’ll need for that meal. Then your meals for breakfast and lunch will seem much smaller and easier, and won’t take as much time. This helps make the whole process less overwhelming. So instead of getting intimidated by facing three meals a day, just focus on the largest meal and then build the rest around that. Then designing the other two meals, such as porridge for breakfast and maybe a hearty soup for lunch, will be a much easier and more manageable task.
When you follow these basic steps, you’ll not only incorporate healthy cooking into your holiday routine, you’ll also be able to focus on what’s really important– celebrating the holiday season with family and friends.
Want to strengthen your immune system this winter?
Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.
~Edith Sitwell
Winter means snuggling up in front of a crackling fire, building snowmen on the lawn, and gathering family and friends together for a holiday meal. Imagine snowflakes falling softly, bright red berries on branches, aromatic herbs and seasonings, and warming soups and stews. Because the energy of winter slows down and turns inward, this is an ideal time to nourish your body deep inside and build up your immune system.
Seasonal cooking will help your body stay attuned to the order of the universe, becoming stronger and more resistant to illness. The key to achieving this balance is cooking according to the seasons. For example, in winter time, avoid eating cooling foods, like salads and frozen desserts. Instead, you want warming, strengthening dishes like the following recipe, which includes hardy winter greens.
Emerald Sauté with Cranberries and Pecans
This delicious side dish infuses rich flavor and color to any holiday meal. Bitter winter kale nourishes heart function and expands the heart’s capacity for love and joy. Rich in calcium and antioxidants, kale also protects against macular degeneration and osteoporosis.
Serves 4
1 bunch kale, chopped
2 teaspoons untoasted sesame oil
2 tablespoons spring water
1/4 cup toasted pecans, chopped
1/3 cup dried cranberries, fruit juice sweetened
lemon juice, to taste
shoyu soy sauce, to taste
- In a skillet, sauté greens in oil 2 minutes.
- Add water. Bring to boil, lower heat, and simmer, covered, 2 minutes.
- Season with lemon juice and shoyu. Garnish with chopped pecans and dried cranberries.
Food is not just about nutrition and calories—it’s also comprised of life force energy, related to the energy of the seasons, the time day, and your moods. When you balance your inner energy with external forces through seasonal cooking, you’ll not only have a stronger immune system, but also a more balanced life.
The Kitchen as Sacred Space
The aim of life is to live, and live means to be aware, joyously, drunkenly, serenely, divinely aware.
~Henry Miller
Cooking is a spiritual process. In fact, the traditional method of food preparation involved only intuition, not written instruction. Those who derive true delight and fulfillment from the act of cooking have made a conscious and passionate commitment to exploring their creativity – to embracing their uniquely brilliant ideas instead of blindly following the advice of authority figures. By entering into this process of self-discovery, you’ll connect with your creativity not only in the kitchen, but in all realms of day-to-day life.
Today, we’ll explore how to transcend the expectations of society, and to turn obstacles into opportunities so you can tap into unlimited creativity.
Preparing food with a deep connection to the Earth helps to open the body and soul to a higher level of happiness and awareness. When you bring this truth and balance into the kitchen, which is the heart of the home, it ripples throughout all you do, feel, and think. You learn to free yourself from the inside out by fueling your body, mind, and soul with the love you infuse into every dish.
Here are 3 amazing secrets to accessing your creative side in the kitchen. Once you learn and implement them, you’ll embrace a simpler, less-stress life.
1. Treat the kitchen as a sacred space.
The kitchen is a sacred place to tap into your intuition through the process of “allowing.” You were born with an inner guidance system for preparing life-enriching foods. The world’s best chefs already know this. Instead of poring over lists of ingredients and instructions, just go with the flow and allow the process to unfold naturally. At first, it can be rather scary, but eventually, you’ll find that your timing and intuition get better with every dish. Instead of using measurements, your inner guidance system will tell you the right amount of spices and herbs and seasonings to add. Soon, everything will fall into place.
2. Expand beyond recipes.
Relying solely on recipes can eventualy become sort of a crutch, keeping you from trusting your intuition. When you use recipes, you’re not using all of your assets. As you become more comfortable in the kitchen and trust that everything will turn out okay, you will develop an all-encompassing confidence that you can take with you out into the real world—your job, your relationships, and anything else that requires truth and intuition.
3. Create your masterpiece.
As you make mistakes along the way, you learn to balance ingredients in a meal and how to make substitutions. This is an empowering process, and it allows you to make more informed decisions instead of following someone else’s advice or instructions. You might prefer the dish to be more spicy, less spicy, or seasoned differently. When you cook without a recipe, you can adjust the seasonings and ingredients to make it your own. You can infuse a meal with your unique flair by trusting your energy and intuition and create a masterpiece.
Cooking is about so much more than just following recipes. It’s a process of growth that takes practice. The more you do it, the better you’ll get, and eventually it will become second nature. By not limiting yourself, you’re taking an opportunity to grow, to expand your potential, and to live life to the fullest.
What’s your sign?
There is more wisdom in your body than in your deepest philosophy.
~Friedrich Nietzsche
Want to know the secret to natural healing? You may not realize that you already have the power to heal within you. When it comes to your body, you may overlook or brush aside external signs or indicators that your body is out of alignment with the natural order. Becoming more aware of your outer, as well as inner, guidance is the first step to dissolving energetic blockages to healing.
Physical indicators can be important clues you can use for guidance or direction on your path. An indicator or sign is something that shows what your current conditions are, where you are going, and how far you are from the goal. Highway signs, for example, tell you the distance yet to be traveled to reach a certain city. In your body, indicators appear as energetic balances (such as relaxation) or imbalances (such as tension) of physical health.
One way to reach your goal of a healthy body is to use physical indicators as guidance. When you are receiving guidance from your body, you will notice:
- Your body will have a feeling of relaxation.
- Your body will feel more energetic.
- Your skin will be soft and elastic.
- Your eyes will be bright and clear.
- You will have a smile on your face.
- You will look and feel younger.
Disease is a messenger that can help guide you to better health. Guidance, or physical indicators, that can show you where energy is blocked in your body may include:
- Weakened immune system
- Tension in the body
- Physical illness
- Deficient energy or stamina
- Bloating or swelling
- Discolorations on the skin
- Pain
Intuition, often called “the still small voice within,” is an ever present and trustworthy source of power, security, and comfort. What signs are you receiving? The following exercises can help you become more aware of your body’s wisdom and allow energy to flow:
- Close your eyes. Slowly scan your body for areas of tightness (tension, tiredness, pain, etc.).
- These areas of tension are guidance. What is this tension telling you?
- Ask yourself: “What do I truly want, in my heart, and how do I perceive it will bring me happiness and peace?”
- Breathe deeply and open your heart to receiving this message.
- Bless this message. Tell the tension that it is heard and that you are there with it.
- Describe any changes in your body after receiving guidance.
Use these exercises regularly to help you embrace your body’s wisdom. The best times to do them are when you are less active, such as during rest, upon waking, and just before sleeping. Preventing illness before it manifests by listening to your body’s guidance is the key to a life of freedom, happiness, and peace.
Want to successfully juggle healthy eating with a busy lifestyle?
I don’t run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your feet.
~Nadia Comaneci
Are you changing to a healthier diet, but struggling to include the right foods in your new meal plan? Are you wondering how to get it all done? Beginning a new meal plan requires adjustments to your daily routine. In this article, I’ll share with you the secrets of how to balance healthy eating with a busy lifestyle.
Now that you have made the decision to become healthier, you may face some “challenges” around changing dietary habits. Here are some questions you may have about how to juggle healthy eating with a busy lifestyle:
1. Does it take longer to heal?
The natural approach to healing is not a “quick” fix; healing takes time. Unlike drugs or surgery where improvements or changes occur fairly quickly, using food takes longer. By trusting in the process, you can allow the natural pace of healing to occur. You’ll experience deeper, longer lasting effects, when the body heals at its own pace rather than forcing the body to change. Mindfulness meditation while enjoying a meal is particularly helpful in calming and focusing the mind. Breathing and chewing slowly enhances digestion, relaxes the body, and promotes healing. (Refer to my blog for mindfulness meditation techniques while eating.)
2. Does cooking take longer in the kitchen?
Cooking is like any other routine that you fit into your life–you have to make room for it by setting aside the time. It will be helpful to schedule cooking in your daily plan on your calendar. When you plan your day, make some appointments in your calendar for cooking. Prepare long-cooked meals, like grains, beans, and soups, on the weekend so they are ready to heat up when you are in a rush. When you set the intention to make healthy eating a priority, your new lifestyle becomes the norm.
3. Is eating healthy more expensive?
Over the long term, eating healthy foods is easy on your budget. Eating locally grown, seasonal whole foods saves you money not only in packaging costs but also in freshness. You will get a higher quality product and that shows up in flavor as well as in the state of your health. By paying for fresh organic food now, you are preventing disease later and that not only saves you in hospital costs, but also ensures a better quality of life in your later years.
Make sure you are getting the right foods into your meal plan. One of the easiest things you can do right now to fit healthy eating into your life is to throw away all your processed foods, including white bread, white rice, boxed cereals, and white flour products like pasta.
Now is the time to start fresh. You are on the right track and the best is yet to come!
Eating Meditation
Give up everything [in the way of food and drink] that is not absolutely necessary to your life for at least a week or two. You will catch a glimpse of freedom, happiness, and justice. You may soon understand why Macrobiotic persons are completely immunized from disease. The decision is yours.
~ George Ohsawa, Zen Macrobiotics
Would you like to boost your immune system without pills or tonics? A long life, free of disease, and filled with peace and happiness, is available to you right now. You can discover the natural ability of the body to heal itself through simple meditation and the art of eating.
What is meditation?
There are two kinds of meditation: concentration meditation and mindfulness meditation.
- Concentration meditation
Concentration meditation is like a laser beam, which illuminates any object of focus. This kind of meditation produces a calm, unruffled mind, that is detached from emotional and interpersonal attachment. Any object of awareness can be the focus of concentration, whether internal or external, including words (mantra), an image (flame), a spot on the body (abdomen), or a kinesthetic feeling (breath). When the mind wanders, the mind returns to the object of concentration.
- Mindfulness meditation
Mindfulness meditation is like a searchlight that shines over a wide range of objects as they arise in awareness, one at a time. You notice whatever predominates in awareness from moment to moment. Relaxed, choiceless awareness develops in the mind, which directs conscious attention instantly and naturally toward the changing elements of experience. Meditation begins with focus on the breath. Then you direct your awareness to include other experiences, including the senses of sight, sound, touch, smell, taste, and hearing. When the mind wanders, the mind returns to the breath.
Unlike concentration meditation, which focuses on internal and external objects, mindfulness focuses on experiences and broad awareness. However, both meditations return to the focus object or experience when the mind wanders. This combination of detached emotions and an absence of interpersonal involvement in the development of awareness is central to both meditations.
Eating Meditation
Eating meditation is an example of mindfulness. Follow these steps when you are sitting down to a meal to become aware of the present moment, and help boost your natural immunity:
- Take a bite of food and put your chopsticks or fork down.
- Chew between 50–100 times for each bite. Proper chewing is important to stimulate digestive enzymes and alkalinize your food.
- Swallow your saliva. (Saliva and the water in your body are reflections of the oceans on earth.)
- As you chew, breathe in and out five times. (The breath inside and outside your body contains life force energy, called prana in India.)
- Repeat this process until all the food is gone.
What did you experience? If you experienced peace and a heightened awareness of being in the present moment, this is what mindfulness meditation is: the process of slowing down, with directed, moment-to-moment, nonjudgmental attention. When you practice eating meditation, you open your heart to the present moment, the universal source of natural healing. Your appreciation and gratitude for the food and all who contributed to providing it for your nourishment are the keys to long-lasting health, peace, and happiness.
Want an everlasting love?
One cannot think well, love well, sleep well, if one has not dined well.
~Virginia Woolf
Ready to embrace a “whole health” approach to your relationships? When you eat high quality foods and develop inner wisdom for optimal health and wholeness, your authentic self naturally shines through. As a result, your relationships become deeper and more intimate.
Incorporating whole foods into your diet can help to naturally boost energy, increase pleasure, and strengthen loving relationships. Here are three ways whole foods can impact your long-term relationships:
1. Whole foods nourish whole people.
Whole foods contain the all vital energy of the plant, which nourishes all levels of mind, body, and spirit. Eating organic, seasonal, locally grown vegetables and whole grains brings our bodies back into harmony with nature and its rhythms. For the best spectrum of vitamins and minerals, include a variety of vegetables in your meal plan and remember to eat the whole vegetable, including the ends and tips. This allows the energy of the entire plant to nourish your whole being – body, mind, and spirit.
2. You’re increasing energy flow to your organs.
When you eat seasonal, locally grown whole foods, you nourish and open up energy pathways in the body, which brings all organs, including your heart, back into harmony with the rhythms of nature. When your heart becomes open in a more loving way, your relationships become deeper and more intimate as well.
3. You’re building up strengthening energy in your reproductive organs.
Consider this – the more you increase energy flow to your kidneys and reproductive organs, the more strengthening energy accumulates in these organs. Now, when your reproductive organs are stronger, your overall energy and sexual vitality increases. When you’re feeling more energy and vitality, you are able to contribute to and experience the intimacy you really want.
Whole foods contain the vitality of life that contributes to health on all levels– body, mind, spirit, emotions, and relationships. A whole health regime can help reignite the spark of joy in your relationships through the natural energies of whole foods, creating deeper, more intimate relationships.
