Quote to Remember...

“Gratitude is the open door to abundance.” -

 Yogi Bhajan

Important Re Post:

What are P.G.S…?

P.G.’s are procrastination goals, these are the goals that are not on our top priority list. For example, for the past several months, I have had several boxes of clothes to sort through, then make a determination which ones to donate to Good Will. Also, I had 2 pictures to hang up, which did not get done until a month after setting the goal of hanging the pictures.

The above goals represent procrastination goals, which are essentially goals without an established timeline for achieving them, thus these goals get put off indefinitely. As we know inherent in these goals is the reality that they often continue to get put off, and frequently never get accomplished.

*With half of 2020 behind us, it is time to reflect on the goals that you established or the goals that you did not establish for this year…

What has been working for you in terms of accomplishing your goals, and what modifications do you need to make to accomplish your goals for the remainder of 2020?

Remember This...

Big Gains Begin with Small Steps…

Quote to Remember...

“Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.” –

napoleon hill

One to Remember…

Classic Pot Roast

This recipe provides 8 servings.

Ingredients:

1)    2 pounds chuck roast

2)    10 cloves garlic, halved

3)    1 teaspoon sea salt

4)    Pepper to taste

5)    1 tablespoon extra-virgin olive oil

6)    4 medium or 3 large carrots, cut into large bit sized chunks

7)    2 onions, thinly sliced

8)    2 bay leaves

9)    4 cups dry white wine

Instructions:

1)    Preheat the oven to 350 degrees F., using the tip of a paring knife, make 10 ¾ inch deep slits on each side of the roast. Insert a garlic clove half into each slit. Season the meat all over with the salt and pepper.

2)    Heat the oil in a Dutch oven over medium heat until shimmering. Gently set the roast in it and sear all over, turning with tongs, until well browned, approximately 10 minutes. Remove the meat from the pan to a plate.

3)    Add the carrots, onions, and bay leaves to the pan and cook for 2 minutes. Add the wine and bring to a boil. Reduce the heat and simmer, stirring up the crispy bits at the bottom of the pan with a wooden spoon. Return the roast to the pot, laying it on top of the vegetables. Cover and roast for 1 hour 30 minutes. Flip the meat over, and cook until fork-tender, approximately 1 hour more, depending on the thickness of the roast.

4)    Remove the roast and vegetables to a platter. Season the meat with additional salt to taste. Pour the sauce through a strainer into a gravy boat and serve over the pot roast.

Enjoy!

Try This!

Hamburger Mac

This recipe provides 4 servings.

Ingredients:

1)    2 tablespoons unsalted butter

2)    1 pound 90% lean ground beef

3)    ½ teaspoon pepper

4)    1 teaspoon sea salt

5)    8 ounces uncooked elbow macaroni

6)    2 cups milk

7)    1 ¼ cups warm water

8)    ¼ teaspoon dry mustard

9)    ¼ teaspoon paprika

10) ¼ teaspoon garlic powder

11)  a pinch of cayenne pepper

12) 1 ½ cups shredded sharp Cheddar cheese

13)  ½ cup chopped American cheese

14)  2 tablespoons thinly sliced fresh chives

15) ¼ cup panko breadcrumbs

16) 2 chopped scallions, green part only

Instructions:

1)    Melt the butter in a large skillet over medium-high heat. Add the beef, pepper, and ½ teaspoon of the sea salt; cook, stirring to crumble, until browned, approximately 5 minutes.

2)    Preheat the broiler with the oven rack 3 to 4 inches from the heat. Reduce the stove-top heat to medium, and stir in the macaroni. Add the milk, warm water, mustard, paprika, garlic powder, cayenne pepper, and remaining ½ teaspoon sea salt. Bring to a low simmer; cover, reduce the heat to low, and cook, stirring occasionally, until macaroni is tender, approximately 10 minutes.

3)    Add the cheeses, and cook, stirring occasionally, until the cheeses are melt. Stir in chives. Sprinkle the panko over the macaroni mixture.

4)    Broil until the panko is golden brown, approximately 1 to 2 minutes. Garnish with chopped scallions (green part only), and serve immediately.

 Enjoy!

Saturday Salad Suggestion

Chickpea Salad

This recipe provides 2 servings.

Ingredients:

Dressing:

1)    ½ teaspoon cumin seeds

2)    ½ cup chopped tomato

3)    ¼ cup lemon juice

4)    ¼ cup olive oil

5)    1 garlic clove, minced

6)    ½ teaspoon sea salt

7)    ¼ teaspoon cayenne pepper

Salad:

1)    1 cup canned chickpeas, rinsed and drained

2)    1 medium carrot, julienned

3)    1 small zucchini, julienned

4)    2 green onions, thinly sliced

5)     ½ cup coarsely chopped fresh parsley

6)    ¼ cup thinly sliced radishes

7)    ¼ cup crumbled feta cheese

8)    3 tablespoons chopped walnuts

9)    3 cups spring mix salad greens

Instructions:

1)    For the dressing, in a dry small skillet, toast cumin seeds over medium heat until aromatic, stirring frequently. Transfer to a small bowl. Stir in tomato, lemon juice, oil, garlic, sea salt, and cayenne pepper.

2)    In a bowl, combine chickpeas, carrot, zucchini, green onions, parsley, radishes, cheese and walnuts. Stir in 1/3 cup dressing.

3)    To serve, divide greens between 2 plates; top with chickpea mixture. Drizzle with remaining dressing.

Enjoy!

Quote to Remember...

“Action may not always bring happiness; but there is no happiness without action.”

Benjamin Disraeli

Try This!

Veggie Meatloaf

This recipe provides 2 servings.

Ingredients:

1)    ½ lb lean ground beef

2)    1 slice bread, torn into small pieces

3)    1 egg, beaten

4)    ¼ cup shredded carrot

5)    2 tablespoon finely chopped onion

6)    2 tablespoons finely chopped green pepper

7)    2 tablespoons finely chopped celery

8)    ½ teaspoon sea salt

9)    ½ teaspoon pepper

10) 5 tablespoons ketchup, divided

Instructions:

1)    In a bowl, combine the ground beef, bread, egg, carrot, onion, green pepper, celery, sea salt & pepper, and 2 tablespoons ketchup

2)    Form into a loaf in an un-greased 5 3/4 x 3x2 –inch loaf pan. Spoon remaining 3 tablespoons ketchup over loaf. Bake, uncovered, at 350 degrees F. for approximately 45 minutes, until meat is no longer pink.

Enjoy!

What Determines Happiness?

Researcher David Lykken published a paper in 1996 that studied the role of genetics in determining our sense of satisfaction in life. He gathered information on 4,000 sets of twins; after comparing happiness data on identical versus fraternal twins, he concluded that 50% of happiness comes from our genetic makeup, 40% can be impacted by intentional activities such as meditation and cognitive therapy, and 10% is determined by life circumstances.

The essential key to happiness therefore lies in changing the 40% we can control, which is our daily intentional activities and how we think.

Remember...

"Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes."

- Thick Nhat Hanh

A Classic

The Greek Salad

This recipe provides 2 servings.

Ingredients:

1)    2 teaspoons red wine vinegar

2)    2 teaspoons freshly squeezed lemon juice

3)    ½ teaspoon dried oregano

4)    Sea salt and freshly ground black pepper

5)    3 tablespoons extra-virgin olive oil

6)    8 large leaves red leaf lettuce, sliced crosswise

7)    ¼ medium red onion, thinly sliced

8)    1 medium or large tomato, sliced into thin wedges

9)    1 small cucumber, sliced

10) 8 Kalamata olives

11) 2 ounces fat-free feta cheese, crumbled

Instructions:

1)    Combine the vinegar, lemon juice, oregano, and salt and pepper to taste in a small bowl and whisk together. Add the oil in a steady stream, whisking consistently.

2)    Combine the lettuce, onion, tomato, cucumber, olives, and feta in a large bowl. Pour the dressing over and toss until all of the ingredients are thoroughly coated.

Enjoy!  

A Quick, Tasty Breakfast Idea

Pesto Egg Wraps

This recipe provides 2 servings.

Ingredients:

1)    ¼ cup oil-packed sun-dried tomatoes, chopped

2)    4 eggs, lightly whipped

3)    2 tablespoons crumbled feta cheese

4)    2 tablespoons prepared pesto

5)    2 whole wheat tortillas (8 inch.), warmed

Instructions:

1)    Heat a large skillet over medium heat. Add tomatoes; cook and stir until heated through. Pour in eggs; cook and stir until eggs are thickened and no liquid egg remains. Remove egg mixture from heat then sprinkle with feta cheese.

2)    Spread 1 tablespoon pesto across the center of each tortilla; top with egg mixture. Fold bottom and sides of tortilla over filling/egg mixture and roll up. Ready to Serve.

Enjoy!

Quote to Remember

“Life is 10% what happens to me and 90% of how I react to it.” –

Charles Swindoll

The 4 Elements of an Effective Exercise Program

1)    Intensity:

Intensity is the stress placed on a specific physiological system involved in an activity. Moderate-intensity activity is equal to a brisk walk and noticeably accelerates the heart rate. Vigorous-intensity activity is equal to jogging and causes rapid breathing and a considerable increase in heart rate.

Both moderate- and vigorous-intensity activity recommendations are in addition to routine activities of daily living, which are considered light intensity, for example, self-care, cooking, walking, or shopping or lasting less than 10 minutes in duration, such as walking around the home or office, or walking from the parking lot. Light-intensity activities show no noticeable changes in breathing patterns or sweating unless it is very hot, and a person can easily carry on a conversation.

Aerobic activities are rhythmic and continuous, and they involve moderate intensity for extended periods of time. The recommended levels of exercise needed to develop and maintain cardiovascular fitness include engaging in moderate-intensity aerobic exercise 3–5 days per week at an intensity of 55–90 percent of the maximum heart rate for 30–60 minutes, or a minimum of 3- 20-minute vigorous-intensity episodes during the week as well as muscle-strengthening activities. Aerobic activities are the most effective at producing ideal health benefits and reducing stress levels.

Even intermittent episodes of moderate- to vigorous-intensity activity, a minimum of 10 minutes at a time can be helpful. Any level of activity above the sedentary is beneficial for weight loss.

2)    Frequency:

Frequency is the number of exercise sessions per week, and the minimum recommendation is 3. A day of rest between aerobic exercise sessions is logical for beginners so their bodies can recover with less risk of strain on muscles, ligaments, and tendons.

3)    Duration:

Duration is the length of time a person is involved with the activity. The minimum duration for health benefits is 20 minutes, and the heart rate should remain elevated during that time.

4)    Method

The method of exercise is the type of activity chosen, for example walking, running, swimming, skiing, weightlifting or perhaps dancing.

Importantly noted, stretching and resistance training are vital elements of a well-rounded physical activity routine and should be done 2–3 days a week.

Physiological Effects of Physical Activity on Health

Physical activity provides numerous physical and psychological benefits that help reduce stress and enhance well-being.

Oxygen is the essence of the life force, and every cell in the body needs it to function properly. When you engage in physical activity and movement, your body's cells receive oxygen, obtain the nourishment they need, and eliminate waste products (such as carbon dioxide and lactic acid). Your blood vessels dilate as the demand for oxygen increases, allowing more blood to surround tissues and cleanse cells. The increased demand for blood flow carries oxygenated, nutrition-filled blood and lymphatic fluids to every cell in your body.

Lymph fluid differs from blood in that it is not pumped like blood but rather undulates, moving in wavelike motion in response to muscle contractions. Lymph pathways form a lace-like network throughout your body and function to remove excess fluid from body tissues, absorb and transport fatty acids to the circulatory system, and produce immune cells.

Physical activity stimulates bone marrow to produce more oxygen-carrying cells. Cells become stronger, and both the heart and lungs become more effective. As time goes on, this increased effectiveness means that, at rest, these organs do not have to work as hard to function properly.

The short-term effects of physical activity (both neural and hormonal) last approximately 36 hours, however the long-term benefits require continuous training to obtain and maintain.

If physical activity levels are maintained, impressive physiological changes occur after just 6 weeks, for example improved immunity, sleep quality, movement of joints and muscles, strength and endurance, self-confidence, libido and sexual function, decreased resting heart rate, resting blood pressure, and muscle tension, as well as decreased levels of chronic pain.  

Qigong for Stress Reduction

Qigong stems from an ancient Chinese self-healing energy medicine method that combines movement, controlled breathing, and meditation. The term Qigong was most likely first utilized in modern China in the 1950s to define a type of health-promoting exercise that emphasized breathing regulation.

Qigong (pronounced chee-gong) is translated as qi (life energy) and gong (discipline). A common result of Qigong is improved control of the flow and distribution of qi, leading to improved health, harmony, and balance of the mind, body, and spirit.

Qigong can be broadly categorized as internal (use of meditation with visualization to guide the energy) or external (use of meditation along with physical movement). Some of the postures are static, while other movements flow smoothly from one posture to another. Some are inspired by animals, for example, the wild goose or swimming dragon, some are inspired by natural phenomena such as clouds, water, trees, and others include meditations based on the sun and the moon.

Qigong reduces stress by stimulating and balancing the flow of qi along the acupuncture meridians (energy pathways in the body).

The regular, consistent practice of Qigong reduces stress and stress-related conditions and can improve balance, muscle tone, mental attitude, immune function, in addition to reducing muscle tension, and blood pressure.

Book Recommendation

“Never Give In, Never Give Up: A Gripping and Inspiring Story About How to Soar Through Life's Adversities,” by Carlana Lawson

Benefits of Yoga for Stress Reduction

Believed to have originated in India, yoga is considered an ancient form of active meditation in the Hindu and Buddhist traditions. This ancient practice links the mind, body, and spirit through a combination of postures, breathing, and conscious relaxation and meditation. Yoga provides an integrative, healthy way to connect mind, body, and spirit, resulting in improved physical, mental, and emotional health.

Yoga encompasses 3 main techniques: breathing, postures, and meditation. Breathing techniques are based on the concept that breath is the source of life in the body. Yoga postures are designed to apply pressure on the body's glandular systems, which increases the body's efficiency, and total health. The posture and breathing techniques prepare the body and mind for meditation. Regular, consistent practice of all three yoga techniques helps to reduce stress and enhance the health of the body, mind, and spirit.

During yoga stretches, lactic acid is actually reduced. Yoga also helps increase range of motion and joint lubrication. Practicing yoga not only stretches the muscles but also lengthens the soft tissues of the body (ligaments, tendons, and the fascia sheaths, which surround muscles).

Several yoga styles, both vigorous and less vigorous, provide strength and endurance benefits. Standing poses strengthen the lower back and stabilize hamstrings, quadriceps, and abdominal muscles to increase stability, reduce back pain, in addition to preventing falls.

Consistent yoga practice reduces cortisol levels, and symptoms associated with anxiety and depression, as well as improve sleep quality and muscle relaxation.