Have You Had Your Blueberries Today?

Most people think eating healthy is complicated and takes too much time.  It is true that processed junk food is often more readily available and doesn't require any preparation  But it really isn't that difficult to add healthy food into your daily routine and start eliminating some of the foods that are not good for you and that eventually lead to illness.

Let's start with blueberries.



Did you know that blueberries...

• are low in fat (1 cup of blueberries has about 80 calories and basically no fat) (I don't actually recommend a low fat diet. We need healthy fats in our diet for optimal health but I'll discuss that another day.)  
• banish belly fat
• prevent cancer by attacking free radicals, causing cancer cell death, and blocking the growth of tumor cells
• strengthen your immune system
• soften skin with their antioxidants
• are high in fiber which is crucial for healthy digestion
• lower the risk of age related macular degeneration which is the leading cause of vision loss in older people
• decrease the chances of heart attack in women
• reverse age-related memory loss due to their flavonoids
• prevent and heal urinary tract infections (UTIs) because they contain compounds that prevent bacteria from sticking to bladder walls
• lower blood sugar in people with type 2 diabetes

You can easily add blueberries to your diet by having them plain or adding the to cereal or smoothies.  I would highly recommend organic.  I have read that if you are not eating organic, the wild blueberries may be a better choice.  I also firmly belief that if it comes down to eating non-organic blueberries (or any fruit or vegetable) or not eating them, the benefits of eating them are worth eating them versus not.  

There are probably even additional benefits but you can see that this is a super healthy food which is very easy to add to your diet. 

Are You Using Meditation To Be Healthy, Whole, and Happy?

Research has shown that meditation has many benefits.  In one eight-week meditation program, the study participants showed improved mood as well as decreased anxiety, tension, and fatigue.  Researchers also used brain scans which revealed improvements in blood flow in areas of the brain that control memory, implying that meditation can improve memory and prevent memory loss. Meditation has been shown to

create new neural circuits in our brain which allows us to use more of our brain.

Meditation also decreases blood pressure, pulse rate, the stress hormone, cortisol, and inflammatory substances.  It's also linked to a decrease in diabetes and heart disease!  If that's not enough, there is evidence that it decreases and sometimes eliminates chronic pain.  Yes, people who have been in pain for years without any relief may find it with meditation.

It has also been linked to greater success and life satisfaction!  What are you waiting for?

There are many different types of meditation and all seem to be beneficial.  My suggestion is to find the one, or ones, that work best for you and integrate them into your daily routine.  If you have never meditated before, have fun and experiment with different types.  Personally, when I am feeling most stressed and unable to easily quiet my mind I like guided imagery meditations.  They can lead anywhere you need to go!!

Don't forget that yoga and tai chi are forms of meditation, too.  Walking can be a form of meditation, too, if you really bring yourself into the present moment and focus on the now.  If you find your mind wandering just bring it back to your breathing or the feeling and rhythm of your feet on the ground.  Enjoy the surroundings and relax.  Listen to your breathing.

Looking at the pictures I picked, I just want to also state that meditation can be done anywhere and in any position.  You may enjoy being outside at sunrise or sunset but you can close your office door and sit at your desk and meditate mid-day if you want,  You can meditate while laying in bed.  Whatever works for you!

As always, please be gentle with yourself.  If your mind reverts to stressful thoughts, thank them for trying to help you and release them.  We are trained to think of the future and dwell in the past, a meditation practice will help bring those thoughts into the present.  It is a practice that we need to do regularly to change old thought patterns.  I'd love to hear about your experiences.

Have fun and be heathy, whole, and happy!

Benefits of Broccoli

I have talked to many people who haven't even tried broccoli because they assume they won't like it because of the way it looks or they had it once and didn't like it.  One thing I stress over and over again with my clients (and my kids) is that if you try a food and don't like it, try it prepared differently.  Many times even
trying it prepared the same way multiple times will change if you like it or not.

I love broccoli in general but I my favorite ways to have it are raw with hummus, steamed with a little olive oil and lemon juice, steamed on a salad, and roasted with lots of healthy seasonings.  I want to point out that my son, whose arm I have to twist to eat or try vegetables, actually loves when I roast broccoli.

So here are just a few reasons to eat more broccoli:

• Helps prevent cancer.  (A nutrient in broccoli called, sulforaphane, actually targets and kills cancer cells!)
• Fights Heart Disease
• Fights Diabetes
• Improves your immune system.
• Decreases overeating.  (Broccoli fills you up more quickly.  It's hard to eat too many calories of just broccoli.)
• Good source of protein. 
• Contains the following vitamins and nutrients:
•  Vitamin C
• Vitamin K
• Vitamin B6
• Folate
• Beta-carotene
• Selenium
• Magnesium
• Calcium
• Potassium
• Zinc

So eat some broccoli today!  If you don't like it, try it again another day and prepare it differently!  Enjoy!