Since I started this series, on December 12, we have covered drinking more water, eating more fruits and vegetables, sleep and cutting back on bad carbohydrates. By the 24th you should have a nice collection of ideas that will help to improve your body and mind and prepare you to tackle a brand new year with a brand new you.
Today I would like to chat a bit more about stress, the good and the bad. Enjoy this article contributed by the author of The Inner Peace Diet, a tasty little recipe follows the article.
Finding Inner Peace During Times of Stress
Are you feeling overwhelmed and stressed out by the conflicting demands of work, home and holiday preparations? Do you find it difficult to find the time and energy to eat nutritious, healthy meals due to your fast paced lifestyle? You are not alone. Unfortunately, life does not come with an instruction manual and most people don’t have personal chefs at their disposal. One surefire way to attain serenity is to eat healthy foods, breathe mindfully, and feed your soul with joyful thoughts.
Stress and fatigue are rampant in our society. Sometimes, mild stress can have positive health benefits. For example, it can serve as a motivator to achieve a desired fitness or educational goal. However, over time, poorly managed stress can lead to medical problems such as anxiety, depression, digestive issues and obesity. In modern life, it is imperative to learn stress management techniques in order to maintain a healthy lifestyle.
One of the most effective stress management techniques is breath work. Breathing exercises are free, are easy to learn and can be practiced virtually anywhere.
Breathe Your Stress Away
Breathing is of one of the most grounding and calming experiences we can attain. Does it seem silly to you read instructions about a concept as fundamental as breathing? Breath is something that most of us take for granted. It is an involuntary response that we rarely think about. Air is one of our basic survival needs. Without breath, human beings can only survive a maximum of ten minutes. Most of us do not breathe properly and deprive ourselves of the vital energy we need to prosper. By training our lungs to effectively take in and dispel air we can literally transform our lives and our bodies.
The ffirst step to inner peace through breathing is to simply notice your own breathing patterns. Sit quietly in a space where you will not be disturbed. Take a moment to close your eyes. Become aware of your body drawing in air. Do not attempt to change or alter anything. Simply notice your own unique and conditioned way of inhaling. Gently observe how you exhale. Do you empty your lungs completely? Or do you hold your breath? Is your breathing rapid and shallow? Does your chest expand when you take in oxygen? Do you fill your belly with air or simply just inflate your upper lungs? Is your breath even or is it jerky? Sit and notice your breath for ten minutes. Our breath is often an accurate reflection of how we live our lives. For example, does your rapid, uneven breathing mirror your chaotic and fast-paced lifestyle? In your journal, write any thoughts feeling and behaviors that this exercise stirred within you.
Here are some breathing exercises to help you reduce your stress level.
Breathing from your belly
Gently close your eyes. Place your right hand over your heart center and your left hand over your belly. Placing your hand over your heart is an act of self-love that provides an instant sense of tranquility. By placing your hand over your belly you will be able to sense your deep breaths and learn how to breathe more effectively. Allow yourself to breathe normally for three complete breaths. When you are ready, gently inhale. Fill you belly with a long cleansing breath. Sense this breath with your left hand. First fill your belly with air, then fill your lower lungs with air and finally fill your upper lungs with air. Imagine that you are filling a glass of clean, refreshing water. Pour the water from the bottom of your belly to top of your lungs. As you exhale, imagine that you are emptying the same glass of water. First empty the air from your upper lungs, then your lower lungs and finally empty your belly. Practice this breath for ten minutes. In order to enhance belly breathing, you may wish to visualize your belly as a large red balloon that expands during inhalation and deflates during exhalation.
Healing Breath
Gently close your eyes. Lie down on the floor or assume a seated position that is comfortable for you. Practice breathing naturally for a few moments. Either silently or aloud ask yourself what part of your body most needs healing in this moment. Place your dominant hand over the area of your body that requests therapeutic touch. This area may be injured, infected or simply just calls out for your mindfulness. Place your other hand on your abdomen. Slowly inhale. As you inhale, visualize a healing energy flowing into your dominant hand. Picture this energy as a repairing and rejuvenating white light. With each inhalation, imagine this healing light purifying and cleansing this area of your body. As you exhale, imagine the pain and negativity washing out of your body and your life. Continue breathing deeply and visualizing the healing, white light for ten minutes.
In conclusion, here is a healthy, gourmet recipe that is a great way to use nourish your body and put that leftover holiday turkey to good use.
Relaxing Rice and Turkey Salad
10 ounces vegetable stock, organic and ready to serve
1 cup water
1 cup brown rice, long-grain, uncooked
1 cup whole kernel sweet corn
1 fresh tomato, seeded and chopped
1/2 cup peas
1/2 cup shredded carrot
1/4 cup freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1/2 cup Parmesan cheese, grated
1/3 cup fresh parsley
3/4 cup turkey, cooked
1. In large stockpot over medium high heat, blend vegetable stock and water. Bring to a rolling boil. Add brown rice, corn, peas and carrots. Stir well.
2. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and most of the water is absorbed.
3. Gradually add lemon juice and olive oil to mixture. Mix well. Add cheese, tomato, parsley and turkey. Toss well to coat
4. Transfer mixture to bowl. Cover and refrigerate for at least three hours. Serve.
Aileen McCabe-Maucher, RN, MSW, LCSW is co-author of The Inner Peace diet which will be published by Alpha/Penguin Books and released nationally on December 2, 2008. She is a registered nurse, licensed clinical social worker, and nationally recognized mental health expert. She is a professional psychotherapist and widely quoted health expert. She can be reached at www.innerpeacediet.com.
Hugo Michael Maucher, is co-author of The Inner Peace Diet. He is a graduate ofthe prestigious Johnson & Wales University. He is a professional chef and former resaurant owner with over 20 years of experience in culinary arts and recipe design. He has appeared as a guest chef on Philadelphia cooking shows and has worked wih the Food Network. He can be reached via the website www.innerpeacediet.com.
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