Tuesday, April 19, 2011

Meditation - Get It Right

Every now and then I receive emails with questions about various topics that I've discussed on the Health and Wellness Show. Lately, I have received quite a number of emails that have a similar inquiry - Meditation.

Does it seem like everyone else who meditates and talks about the benefits have it together? Well, the truth is, I talk about meditation and how great it is. However, it took me quite some time to get it right - well, I am actually a work in progress. I have heard about the benefits of meditation by many successful people and even more importantly, I have seen references to meditation in the bible. Needless to say, I decided that I would go for it. My family was alerted to my plan and they knew that I was not to be disturbed unless the house was on fire.

I would go into my room, turn the lights off, sit on the floor with my feet folded in front and my eyes closed. I sit and begin to clear my mind, listen to my breathing and try to center myself - sounds impressive? Well, far from it. I find that even though I am doing all the things I am supposed to do, I am distracted by the silence. I am thinking of dinner, my tasks, my goals, etc. I would sit there and then force myself not to think of those thoughts and try to block out the thoughts and focus on nothing. What is nothing? How do you focus on nothing? I try to blank it all out and by the time I think I have found that space of not being distracted, I am now disappointed at myself for not getting it sooner. There's goes my meditation.

Well, that went on for quite some time. The best thing ever was that I did not give up. Here are a few tips that I found to be helpful:

1. Give yourself time to get it right
2. Set aside 10-15 minutes to try it out every day at the same time (if you can)
3. Go into a quiet room where you wont be distracted
4. Get comfortable sit on the floor, you can turn the lights off, light a candle, or dim the
5. Allow yourself to quiet your mind by focusing on a mantra - repeat it to yourself until you
are comfortable to let it go and just be still

Keep in mind that it may take up to 20 minutes before you can clear your mind into silence. By the time you achieve silence, stick with it for as long as you can. As time goes by with consistency you will master the art of meditation. Who knows, you may be getting up at 5:00am to meditate for an hour.

A Powerful Health Benefit - Meditation

Monday, April 11, 2011

Fruits and Vegetables

Of course you know that your vegetables and fruits are good for you. Our parents did not allow us to leave the table until we ate our vegetables and if we were too full to finish our vegetables, dessert was certainly off the menu. In some cases, many adults have given up on eating their vegetables and fruits because they are old enough to make their own choices and no one can make them eat it now. However, it's time to get back to eating your fruits and vegetables. The benefits of eating your fruits and vegetables are just too great.

How about this?

• May help prevent cancer
• Reduces the risk of heart diseases
• Reduces the risk of strokes
• Reduces the risk of the digestive complications
• Reduces the risk of eye diseases
• Lowers your blood pressure

The recommendation is to have about nine servings which is 4½ cups of vegetables and fruits a day. Mix it up with vegetables that are rich in color. Go for it, the orange, red, green, yellows - make yourself a pretty vegetable treat. Of course not all in one serving but each day can be quite the meal.

Get your shopping list out and add the following:
• Carrots
• Corn
• Tomatoes
• Squash
• Pumpkin
• Broccoli
• Lettuce
• Spinach
• Swiss chard
• Mustard greens
• Cauliflower
• Cabbage
• Brussels sprout
• Bok choy
• Kale
• Oranges
• Lemons
• Lime
• Grapefruit
• Kiwi
• Grapes
• Bananas
• Apples

You can add more to the list just know that potatoes do not count as a vegetable :-) Cook with butter and please for the love of everything good for you, do not add to much salt. Keep in mind, the more salt added to your food, it elevates your blood pressure.

Now is the perfect time to keep the fruits out on the table or the kitchen counter top. Introduce it or reintroduce it to your family. The more you eat it, the more it will become an enjoyable habit. Most importantly, the health benefits are just too great to pass on. Here's to your health and wellness!