Ham n’ Quinoa Hash with Baked Eggs

<div class="item b-b" style="background-color: white; border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;"> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfPF4PfI-C39_pz866XfK0wKMRqb7gP0IiW8_mYohvZVKU5XG5EM-JFs8T7mHClWe-_4xMvUDnDXEWyJ3Lz6k5JCQkqmsB7hvcHP0Sh2WM0gz5v42x_sLwUNzFsILBxbKG9tlwPxAyH9Rs/s1600/hamnquinoa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfPF4PfI-C39_pz866XfK0wKMRqb7gP0IiW8_mYohvZVKU5XG5EM-JFs8T7mHClWe-_4xMvUDnDXEWyJ3Lz6k5JCQkqmsB7hvcHP0Sh2WM0gz5v42x_sLwUNzFsILBxbKG9tlwPxAyH9Rs/s1600/hamnquinoa.jpg" /></a></div> <div class="b-b h-1 strong" id="zlrecipe-title" itemprop="name" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; box-sizing: border-box; font-family: inherit; font-size: 2em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: 1.3em; margin: 0px; padding: 0px 0px 0.5em; vertical-align: baseline;"> <span style="font-size: 1.25em; line-height: 1.2em;">Ingredients</span></div> </div> <ul id="zlrecipe-ingredients-list" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 1.5em; list-style: none; margin: 1em; padding: 0px 0px 0px 2.4em; vertical-align: baseline;"> <li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-2 medium size sweet potatoes, diced</li> <li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 yellow onion, finely diced</li> <li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 cup cooked quinoa (1/4 cup uncooked + 1/2 cup water)</li> <li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1 cup diced ham, precooked</li> <li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-2 tablespoons olive oil</li> <li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1 teaspoon salt (or to taste)</li> <li class="ingredient" id="zlrecipe-ingredient-6" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 teaspoon pepper (or to taste)</li> <li class="ingredient" id="zlrecipe-ingredient-7" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-toppings: avocado and fresh parsley</li> <li class="ingredient" id="zlrecipe-ingredient-8" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"></li> </ul> <div class="h-4 strong" id="zlrecipe-instructions" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 1.25em; font-weight: bold; letter-spacing: 0.5px; line-height: 1.2em; margin-bottom: 1em; margin-top: 1em; padding: 0px; vertical-align: baseline;"> Instructions</div> <ol class="instructions" id="zlrecipe-instructions-list" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 1.5em; list-style-image: initial; list-style-position: initial; margin: 0px 0.5em; padding: 0px 0px 0px 3em; vertical-align: baseline;"> <li class="instruction" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">1. First preheat oven to 350.</li> <li class="instruction" id="zlrecipe-instruction-1" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">2. Next, in a large sauce pan (with NO plastic or silicon on it), heat about 1 tablespoon olive oil. Then, over medium/high heat, saute onions and sweet potato for about 5 minutes. Turn heat down to medium and let cook for about 7-10 more minutes (you should be able to pierce sweet potato with a fork). Season with salt and pepper. If needed- add more olive oil.</li> <li class="instruction" id="zlrecipe-instruction-2" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">3. With about three minutes left of sautéing, add in diced ham and cooked quinoa.</li> <li class="instruction" id="zlrecipe-instruction-3" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">4. Crack 5-8 eggs on top and season with additional salt and pepper. Place entire pan into oven at cook at 350 for about 30 minutes, or until the eggs are as cooked as you like them.</li> </ol> <div> <span style="color: #333333; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;"><span style="letter-spacing: 0.5px; line-height: 38.796875px;">Shared from fitfoodiefinds.com </span></span></div>

breakfast, Clean breakfast recipes, clean eating, eggs, health and fitness, nutrition, Recipes

Ham n’ Quinoa Hash with Baked Eggs

Ingredients -2 medium size sweet potatoes, diced -1/2 yellow onion, finely diced -1/2 cup cooked quinoa (1/4 cup uncooked + 1/2 cup...

How To Use Visualization To Get What You Want

<div class="feature-box" style="-webkit-box-shadow: rgb(243, 243, 243) 1px 0px 0px, rgb(228, 228, 228) 0px 1px 0px, rgb(243, 243, 243) 0px -1px 0px, rgb(243, 243, 243) -1px 0px 0px; background-color: white; border: none; box-shadow: rgb(243, 243, 243) 1px 0px 0px, rgb(228, 228, 228) 0px 1px 0px, rgb(243, 243, 243) 0px -1px 0px, rgb(243, 243, 243) -1px 0px 0px; color: #333333; float: left; font-family: 'Open Sans'; line-height: 20px; overflow: hidden; position: relative; width: 850px;"> <div class="feature-body clearfix" style="padding: 20px;"> <div class="byline" style="color: #999999; float: left; font-size: 12px; font-weight: bold; line-height: 180% !important; margin: 0px 0px 20px; text-transform: uppercase;"> <img src="http://res.mindbodygreen.com/img/crp/HappyWoman40sAsianFieldofFlowers-850x400.jpg" style="border: 0px; color: #333333; font-size: 14px; height: auto; line-height: 20px; max-width: 100%; vertical-align: middle; width: 810px;" /></div> <div class="body" style="clear: both; line-height: 25px;"> <div class="perspective-other perspective-top" style="border-color: rgb(238, 238, 238); border-style: solid; border-width: 4px 0px; clear: both; float: right; font-size: 14px; line-height: 15px; margin: 10px 0px 10px 20px; padding: 20px 0px 15px; position: relative; width: 248px;"> <div class="perspective-other-header" style="font-family: Asap; font-weight: bold; padding-right: 4px; position: absolute; top: -9px;"> You May Also Enjoy</div> <div class="item clearfix" style="margin-top: 3px;"> <div class="detail" style="margin-bottom: 3px;"> <a href="http://www.mindbodygreen.com/0-14660/20-ways-to-get-in-touch-with-your-body.html?utm_campaign=recommendation&utm_medium=interfeaturetop&utm_source=feature" style="color: #5ac7e1; font-family: Asap; line-height: 1.3em; text-decoration: none;" target="_blank"><img class="perspective-img" src="http://res.mindbodygreen.com/img/crp/WomanDancingOnTheBeachWithArmsUp-70x70.jpg" style="border: 0px; float: left; height: auto; margin: 0px 8px 3px 0px; max-width: 70px; vertical-align: middle;" /></a><a href="http://www.mindbodygreen.com/0-14660/20-ways-to-get-in-touch-with-your-body.html?utm_campaign=recommendation&utm_medium=interfeaturetop&utm_source=feature" style="color: #5ac7e1; font-family: Asap; line-height: 1.3em; text-decoration: none;" target="_blank">20 Ways To Get In Touch With Your Body</a></div> <div class="perspective-desc" style="color: #777777; font-size: 12px; line-height: 1.6em;"> Getting in touch with our bodies can be challenging sometimes, especially if we have spent years being out of touch with them, and are now leading a stressful life that is dominated by competition  <span style="white-space: nowrap;"><a href="http://www.mindbodygreen.com/0-14660/20-ways-to-get-in-touch-with-your-body.html?utm_campaign=recommendation&utm_medium=interfeaturetop&utm_source=feature" style="color: #5ac7e1; text-decoration: none;" target="_blank">Read <span class="icon-double-angle-right" style="-webkit-font-smoothing: antialiased; background-image: none; background-position: 0px 0px; background-repeat: repeat repeat; display: inline; font-family: FontAwesome; height: auto; line-height: normal; margin-top: 0px; text-decoration: inherit; vertical-align: baseline; width: auto;"></span></a></span></div> </div> </div> <div style="font-size: 14px; margin-bottom: 25px;"> We have two minds — the conscious and the subconscious. According to <a href="https://www.brucelipton.com/store/the-biology-of-belief" style="color: #5ac7e1; text-decoration: none;" target="_blank">Dr. Bruce Lipton</a><span style="line-height: 1.5rem;">, a former professor of medicine at Stanford University, "the subconscious mind operates at 40 million bits of data per second, whereas the conscious mind processes at only 40 bits per second."</span></div> <div style="font-size: 14px; margin-bottom: 25px;"> <span style="line-height: 1.5rem;">Without our even knowing, our subconscious mind is processing things at an astronomical rate. So how can we harness this power and use it to our advantage?</span></div> <div style="font-size: 14px; margin-bottom: 25px;"> Well, the subconscious mind <em>thinks</em> in images and feelings. This could mean that if you set a goal of earning a certain amount of money or finding your soul mate, you are much more likely to obtain these future goals if you try focusing on the images and feelings associated with them.</div> <div style="font-size: 14px; margin-bottom: 25px;"> It’s important to visualize your goals with images that trigger you in the most physical way possible. You can tell when you’ve found a great image, because you'll feel the sensation of that excitement in your body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Whether it's a tingling feeling like champagne bubbles in your stomach, or the hairs on your arms stand up a bit —  try taking notice of how different images trigger you physiologically when you visualize your goals.</div> <div style="font-size: 14px; margin-bottom: 25px;"> For example, my business partner and I want to write a best-selling book. So I tried to visualize our book at the top of <em>The New York Times</em> bestseller list, but that image didn't seem quite right. I didn't feel any sensations of excitement in my body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Instead, I started to imagine that I already had a best-selling book. I visualized the situations that could come with this scenario that made me feel excited.</div> <div style="font-size: 14px; margin-bottom: 25px;"> This was the scenario that came to my mind:</div> <div style="font-size: 14px; margin-bottom: 25px;"> <em>I’m walking through the airport, traveling for business. I’m running a bit late (as I often do), frantically looking up at the monitor and searching for my gate, when out of the corner of my eye, I see my own face looking back at me from the airport bookstore. It’s very surreal, completely unexpected and a bit unsettling. Then I realize it’s my bestselling book and a huge smile spreads across my face!</em></div> <div style="font-size: 14px; margin-bottom: 25px;"> As bizarre as it may sound to you, it was this series of images that created a happy, tingling and excited feeling in my body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Another woman I know from my MBA program experienced similar success through her own visualizations. She was single, and wanted to find her soul mate. She said that she could picture clearly, the toasts at her wedding — tears would fill her eyes. And just less than three months later, she met this wonderful man! They just decided to move in together and while she isn’t engaged yet, she’s incredibly happy and feels confident that the relationship is here to stay.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Think of one of your goals right now. Close your eyes and try to imagine different scenarios that could occur if this goal were a reality. Find the images that most excite you in your body and focus on those. If you’re feeling stuck, a great way to get started is to <a href="http://akoyapower.com/resources/goal-board/" style="color: #5ac7e1; text-decoration: none;" target="_blank">create a Goal Board</a>.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Skeptical? Well, if you’re looking for scientific evidence before giving this visualization stuff a try, research shows that adding a visual element to our written goals may bring even stronger results.</div> <div style="font-size: 14px; margin-bottom: 25px;"> In one <a href="http://www.psychologytoday.com/blog/the-leaders-code/201401/why-picture-is-worth-1000-words-lessons-goal-setting" style="color: #5ac7e1; text-decoration: none;" target="_blank">1996 study at Michigan State University</a>, over 200 emergency room patients were given instructions on how to care for their wounds at home before being discharged. Half of the patients received text-only instructions. The rest received the same text accompanied with images.</div> <div style="font-size: 14px; margin-bottom: 25px;"> The research team followed up with the patients three days later to see which individuals were more successful in following their home-care plan.</div> <div style="font-size: 14px; margin-bottom: 25px;"> The results were intriguing:</div> <div style="font-size: 14px; margin-bottom: 25px;"> <em>While almost half (46%) of the people who received the images along with the instructions were able to answer each of the wound-care questions correctly, only 6% of the text-only group did so successfully. And, those in the image group were less than half (43%) better in terms of their adherence to the instructions than the text-only crowd.</em></div> <div style="font-size: 14px; margin-bottom: 25px;"> So what does this mean for you?</div> <div style="font-size: 14px; margin-bottom: 25px;"> Adding pictures that represent what you want to come to fruition in your life can make attaining those goals easier than just writing them down. You can make a Goal board or even give hypnotherapy a try, by adding the element of guided relaxation to help tune in to your subconscious mind. I find that it helps to try visualizing your ideal life five years from now.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Once you’ve gotten clear on the images that excite you and represent your goals, it’s important to visualize them often in your mind's eye, to continuously trigger the power of your subconscious.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Every night when you go to sleep, spend about two minutes picturing the images of your future success. If you made a Goal Board, look at it right before bed and again first thing in the morning.</div> <div style="font-size: 14px; margin-bottom: 25px;"> According to <a href="http://www.drwaynedyer.com/blog/how-do-you-sleep" style="color: #5ac7e1; text-decoration: none;" target="_blank">Dr. Wayne Dyer</a>, the last two minutes before fall asleep at night stay in your subconscious mind for up to four hours while you’re sleeping! So this is the best time to do your visualization.</div> <div style="font-size: 14px; margin-bottom: 25px;"> When you imagine your future success, your subconscious mind will draw in people and opportunities to make that future success a reality. So give visualization a try and create the future of your dreams!</div> <div class="byline" style="color: #999999; float: left; font-weight: bold; line-height: 180% !important; margin: 0px 0px 20px; text-transform: uppercase;"> <span style="font-size: xx-small;">shared from mindbodygreen.com BY VANESSA LODER </span></div> </div> </div> </div>

fitness goals, goal setting, good advice, health and fitness, lifestyle, mental health, mental toughness, visualize

How To Use Visualization To Get What You Want

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Red Cabbage, Blueberry and Chickpea Salad with Tahini Maple Dressing

<div class="easyrecipe" itemscope="" itemtype="http://schema.org/Recipe" style="background-color: white; border: 1px dotted rgb(102, 102, 102); clear: both; color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; margin-bottom: 0px !important; margin-left: 0px; margin-right: 0px; margin-top: 15px !important; padding: 15px 20px !important; position: relative; vertical-align: baseline;"> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg37wQ3_4Xf_b1pPrx5Qduey0JrvEFV93A0VdxVNfg4p7-pBOMnvU5Wcbv1rOdMSLFyiyo4znk6ZZuJpUxu-6hz-jA0Ux34qTMYmG1cClLsGGjUoJzeMJQPQQDFeQxAMuyRv5kwmaFcZfdQ/s1600/2-blueberry-raisin-chickpea-vegan-salad-with-tahini-maple-dressing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg37wQ3_4Xf_b1pPrx5Qduey0JrvEFV93A0VdxVNfg4p7-pBOMnvU5Wcbv1rOdMSLFyiyo4znk6ZZuJpUxu-6hz-jA0Ux34qTMYmG1cClLsGGjUoJzeMJQPQQDFeQxAMuyRv5kwmaFcZfdQ/s1600/2-blueberry-raisin-chickpea-vegan-salad-with-tahini-maple-dressing.jpg" /></a></div> <div class="ERSName" itemprop="name" style="border: 0px; 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background-repeat: no-repeat no-repeat; border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 16px; left: 0.5em; line-height: inherit; margin: -8px 0px 0px; overflow: hidden; padding: 0px; position: absolute; text-indent: -99999px; top: 50%; vertical-align: baseline; width: 16px;"></span><span class="ui-button-text" style="border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.4; margin: 0px; padding: 0.4em 1em 0.4em 2.1em; vertical-align: baseline;">Print</span></a></span></div> </div> <div class="ERSTimes" style="border-bottom-color: rgb(102, 102, 102); border-bottom-style: dotted; border-top-color: rgb(102, 102, 102); border-top-style: dotted; border-width: 1px 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 5px 0px; vertical-align: baseline; width: 352px;"> <div class="ERSTime" style="border: 0px; float: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; width: 116px;"> <div class="ERSTimeHeading" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;"> Prep time</div> <div class="ERSTimeItem" style="border: 0px; font-family: inherit; font-size: 10px; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <time datetime="PT10M" itemprop="prepTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">10 mins</time></div> </div> <div class="ERSTime ERSTimeRight" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-width: 0px 0px 0px 1px; float: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; width: 116px;"> <div class="ERSTimeHeading" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;"> Total time</div> <div class="ERSTimeItem" style="border: 0px; font-family: inherit; font-size: 10px; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <time datetime="PT10M" itemprop="totalTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">10 mins</time></div> </div> <div class="ERSClearLeft" style="border: 0px; clear: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;">  </div> </div> <div class="divERSHeadItems" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSAuthor" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Author: <span itemprop="author" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Deryn Macey</span></div> <div class="ERSCategory" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Recipe type: <span itemprop="recipeCategory" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Salad</span></div> <div class="ERSCuisine" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Cuisine: <span itemprop="recipeCuisine" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Vegan</span></div> </div> <div class="ERSIngredients" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSIngredientsHeader ERSHeading" style="border: 0px; clear: both; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin-bottom: 6px !important; margin-left: 0px; margin-right: 0px; margin-top: 2px !important; padding: 0px; vertical-align: baseline;"> Ingredients</div> <ul style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: circle; margin: 0px; padding: 0px; vertical-align: baseline;"> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">½ a red cabbage, very finely sliced</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">1 cup raisins</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">¾ cup pepitas</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">1 can chickpeas, drained and rinsed</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">2 handfuls of organic field greens per person</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">1 small handful of blueberries per person</li> </ul> <div class="ERSClear" style="border: 0px; clear: both; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;"> </div> </div> <div class="ERSInstructions" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSInstructionsHeader ERSHeading" style="border: 0px; clear: both; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin-bottom: 7px !important; margin-left: 0px; margin-right: 0px; margin-top: 8px !important; padding: 0px; vertical-align: baseline;"> Instructions</div> <ol style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; margin: 0px; padding: 0px; vertical-align: baseline;"> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Mix up the chickpeas, pepitas, red cabbage and raisins in a large bowl.</li> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Place the field greens in each serving bowl and top with the cabbage mixture and a handful of small blueberries.</li> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Top with Tahini Maple Dressing.</li> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Serve and enjoy!</li> </ol> <div class="ERSClear" style="border: 0px; clear: both; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;"> </div> </div> </div> <br style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 14px; line-height: 22px;" /> <div class="easyrecipe" itemscope="" itemtype="http://schema.org/Recipe" style="background-color: white; border: 1px dotted rgb(102, 102, 102); clear: both; color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 12px; margin-bottom: 0px !important; margin-left: 0px; margin-right: 0px; margin-top: 15px !important; padding: 15px 20px !important; position: relative; vertical-align: baseline;"> <div class="ERSName" itemprop="name" style="border: 0px; font-family: Verdana, Geneva, sans-serif; font-size: 18px; margin: 0px 0px 15px; padding: 0px; vertical-align: baseline;"> Tahini Maple Dressing</div> <div class="ERSClear" style="border: 0px; clear: both; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;">  </div> <div class="ERSTopRight" style="border: 0px; float: right; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; max-width: 215px; padding: 0px; text-align: center; vertical-align: baseline; width: 215px; z-index: 2;"> <div class="ERSSavePrint" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 10px 0px 0px; padding: 0px; text-align: right; vertical-align: baseline;"> <span class="ERSPrintBtnSpan" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a aria-disabled="false" class="ERSPrintBtn ui-button ui-widget ui-state-default ui-corner-all ui-button-text-icon-primary" href="http://www.runningonrealfood.com/easyrecipe-print/5470-1/" rel="nofollow" role="button" style="-webkit-transition: background-color, color 0.2s linear; background-color: rgb(161, 161, 161) !important; background-image: none; border-bottom-left-radius: 5px; border-bottom-right-radius: 5px; border-top-left-radius: 5px; border-top-right-radius: 5px; border: 0px; color: white; cursor: pointer; display: inline-block; font-family: Arial, sans-serif; font-size: 13px !important; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 0.1em 0px 0px; overflow: visible; padding: 0px; position: relative; text-align: center; text-decoration: none !important; transition: background-color, color 0.2s linear; vertical-align: baseline; zoom: 1;" target="_blank"><span class="ui-button-icon-primary ui-icon ERSPrintIcon" style="background-image: url(http://www.runningonrealfood.com/wp-content/plugins/easyrecipeplus/css/images/printicon.png); background-repeat: no-repeat no-repeat; border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 16px; left: 0.5em; line-height: inherit; margin: -8px 0px 0px; overflow: hidden; padding: 0px; position: absolute; text-indent: -99999px; top: 50%; vertical-align: baseline; width: 16px;"></span><span class="ui-button-text" style="border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.4; margin: 0px; padding: 0.4em 1em 0.4em 2.1em; vertical-align: baseline;">Print</span></a></span></div> </div> <div class="ERSTimes" style="border-bottom-color: rgb(102, 102, 102); border-bottom-style: dotted; border-top-color: rgb(102, 102, 102); border-top-style: dotted; border-width: 1px 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 5px 0px; vertical-align: baseline; width: 352px;"> <div class="ERSTime" style="border: 0px; float: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; width: 116px;"> <div class="ERSTimeHeading" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;"> Prep time</div> <div class="ERSTimeItem" style="border: 0px; font-family: inherit; font-size: 10px; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <time datetime="PT5M" itemprop="prepTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5 mins</time></div> </div> <div class="ERSTime ERSTimeRight" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-width: 0px 0px 0px 1px; float: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; width: 116px;"> <div class="ERSTimeHeading" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;"> Total time</div> <div class="ERSTimeItem" style="border: 0px; font-family: inherit; font-size: 10px; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <time datetime="PT5M" itemprop="totalTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5 mins</time></div> </div> <div class="ERSClearLeft" style="border: 0px; clear: left; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;">  </div> </div> <div class="divERSHeadItems" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSAuthor" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Author: <span itemprop="author" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Deryn Macey</span></div> <div class="ERSCategory" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Recipe type: <span itemprop="recipeCategory" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Dressing, Sauce</span></div> </div> <div class="ERSIngredients" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSIngredientsHeader ERSHeading" style="border: 0px; clear: both; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin-bottom: 6px !important; margin-left: 0px; margin-right: 0px; margin-top: 2px !important; padding: 0px; vertical-align: baseline;"> Ingredients</div> <ul style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: circle; margin: 0px; padding: 0px; vertical-align: baseline;"> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">3 tbsp tahini</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">3 tbsp fresh lemon juice</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">1 tbsp apple cider vinegar</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">2 tbsp maple syrup</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">2 tbsp extra virgin olive oil</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">½ tsp garlic powder</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">¼ tsp salt, or to taste</li> <li class="ingredient" itemprop="ingredients" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 4px !important; vertical-align: baseline;">¼ tsp pepper, or to taste</li> </ul> <div class="ERSClear" style="border: 0px; clear: both; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;"> </div> </div> <div class="ERSInstructions" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;"> <div class="ERSInstructionsHeader ERSHeading" style="border: 0px; clear: both; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin-bottom: 7px !important; margin-left: 0px; margin-right: 0px; margin-top: 8px !important; padding: 0px; vertical-align: baseline;"> Instructions</div> <ol style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; margin: 0px; padding: 0px; vertical-align: baseline;"> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Whisk all ingredients up in a container or mix in a blender.</li> <li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 50%; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding-bottom: 0px !important; padding-left: 0px; padding-right: 0px; padding-top: 5px !important; vertical-align: baseline;">Store in the fridge.</li> </ol> <div> <br /></div> <div> shared from runningonrealfood.com by Deryn Macey</div> </div> </div>

clean eating, Delicious Salad, health and fitness, healthy lifestyle, Healthy Salad, nutrition, Salad dressings

Red Cabbage, Blueberry and Chickpea Salad with Tahini Maple Dressing

  Print Prep time 10 mins Total time 10 mins   Author:  Deryn Macey Recipe type:  Salad Cuisine:  Vegan ...

6 Basic Principles Of Using Food As Medicine

<div class="title" style="-webkit-transition: font-size 0.2s; background-color: #f8f8f8; color: #333333; font-family: Asap; font-size: 32px; line-height: 32px; margin-bottom: 18px; transition: font-size 0.2s;"> <br /></div> <div class="feature-box" style="-webkit-box-shadow: rgb(243, 243, 243) 1px 0px 0px, rgb(228, 228, 228) 0px 1px 0px, rgb(243, 243, 243) 0px -1px 0px, rgb(243, 243, 243) -1px 0px 0px; background-color: white; border: none; box-shadow: rgb(243, 243, 243) 1px 0px 0px, rgb(228, 228, 228) 0px 1px 0px, rgb(243, 243, 243) 0px -1px 0px, rgb(243, 243, 243) -1px 0px 0px; color: #333333; float: left; font-family: 'Open Sans'; line-height: 20px; overflow: hidden; position: relative; width: 850px;"> <div class="feature-body clearfix" style="padding: 20px;"> <div class="byline" style="color: #999999; float: left; font-size: 12px; font-weight: bold; line-height: 21px; margin: 0px 0px 20px; text-transform: uppercase;"> <img src="http://res.mindbodygreen.com/img/crp/WomanHoldingWatermelonSticks-850x400.jpg" style="border: 0px; color: #333333; font-size: 14px; height: auto; line-height: 20px; max-width: 100%; vertical-align: middle; width: 810px;" /></div> <div class="body" style="clear: both; line-height: 25px;"> <br /><div style="font-size: 14px; margin-bottom: 25px;"> In 1973, when I was a researcher at the National Institute of Mental Health and beginning to become interested in alternative therapies, I met Shyam Singha, a London-based Indian osteopath, naturopath, herbalist, acupuncturist, homeopath, and meditation master. Shyam had gleaming yellow eyes and flowing black hair, and wore impeccably tailored Savile Row suits or floor-length, orange silk gowns.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Lecturing, he paced the front of the hall like a panther. A brilliant, challenging, occasionally terrifying trickster, he became my guide to the frontiers of healing. Together Shyam and I cooked meals that astonished my taste buds, raised my energy, and lifted my mood. The fast, “chaotic” breathing meditation he had learned in the Indian mountains pushed me through fear and anger.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Shortly after meeting Shyam, I was crippled by a back injury. The orthopedists were issuing dire warnings and getting me ready for a surgery I didn’t want.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Desperate, I called Shyam in London. “Eat three pineapples a day, and nothing else for a week,” he said.</div> <div style="font-size: 14px; margin-bottom: 25px;"> I thought the phone had gone bad, and then suspected, not for the first time, that he was mad. He repeated it and explained, using principles of Chinese medicine, how the pineapple would “work on your lung” which was the “mother of the kidney,” and that the kidney was “connected” to the back. It made no sense to me then, but I knew that Shyam knew many things that I and the orthopods didn’t.</div> <div style="font-size: 14px; margin-bottom: 25px;"> And I <em>really</em> didn’t want back surgery.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Amazingly, the pineapple fast worked. Later, Shyam suggested I eliminate <a href="http://www.mindbodygreen.com/0-7482/10-signs-youre-gluten-intolerant.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">gluten</a>, <a href="http://www.mindbodygreen.com/0-14201/29-tips-to-get-rid-of-dairy-without-turning-to-soy.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">dairy</a>, <a href="http://www.mindbodygreen.com/0-10014/the-5-foods-i-banned-when-i-quit-sugar.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">sugar</a>, <a href="http://www.mindbodygreen.com/0-8759/is-eating-red-meat-dangerous-a-cardiologist-explains.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">red meat</a> and <a href="http://www.mindbodygreen.com/0-9686/how-processed-foods-are-killing-you-one-bite-at-a-time.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">processed food</a> to relieve my occasional allergies, asthma, and eczema. That worked, too.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Ever since, I too have been committed to using food as medicine. Soon I was reading scientific studies that were validating the therapeutic power of traditional remedies and suggesting the need to eliminate or cut down on foods that had become staples of the standard American diet. I began to prescribe nutritional therapies for my medical and psychiatric patients.</div> <div style="font-size: 14px; margin-bottom: 25px;"> By the early 1990s, I had decided it was time to teach what I was learning to my students at Georgetown Medical School. I asked Susan Lord, MD, my colleague at <a href="http://cmbm.org/" style="color: #5ac7e1; text-decoration: none;" target="_blank">The Center for Mind-Body Medicine</a>, to join me. To honor Hippocrates, who coined the phrase, we called our course “Food As Medicine,” and it quickly became a hit with med students.</div> <div style="font-size: 14px; margin-bottom: 25px;"> The students experimented with diets that eliminated sugar, gluten, dairy, food additives, red meat and caffeine. Many felt less anxious and more energetic; they slept and studied better and learned more easily. They shook their heads at how little attention their curriculum paid to nutrition.</div> <div style="font-size: 14px; margin-bottom: 25px;"> A few years later, Susan and I made an expanded version of this course available nation-wide, to medical school faculty, physicians, other health professionals and anyone who was interested in improving her own nutrition.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Together with the dietician Kathie Swift, we created exactly the course we wish we’d had in school — one combining impeccable science and traditional wisdom, presented in the most interesting, practical user-friendly way. We called it “Food As Medicine” (FAM) and <a href="http://www.kripalu.org/program/view/FAM-141" style="color: #5ac7e1; text-decoration: none;" target="_blank">we continue to offer it every year</a>.</div> <div style="font-size: 14px; margin-bottom: 25px;"> The course is comprehensive, but the basic principles are simple and straightforward:</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>1. Eat in harmony with your genetic programming </strong><strong>— i.e,. t</strong><strong>he way our hunter-gatherer ancestors ate.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> This doesn’t mean conforming to a strict Paleo diet, but rather following the guidelines it suggests. Consider a whole foods plant-based diet with as little processed food and added sugar as possible.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Ideally this means consuming far fewer grains (understanding that some people can’t tolerate wheat and other grains at all); little or no dairy (even if you don’t seem intolerant to it); cold water fish like salmon, sardines and mackerel as the preferred animal product; and far more intestine-activating fiber — we consume a paltry average of 15 grams a day; our Paleolithic ancestors took in 100 grams.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>2. Use foods rather than supplements to treat and prevent chronic illness.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> Whole foods contain a number of substances that work synergistically and may be far more effective than supplements that just deliver one of them.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Why take the powerful antioxidant lycopene in a pill when you can eat a tomato that contains both lycopene and a number of other antioxidants, along with vitamins, minerals and other nutrients that work together to prevent heart disease by decreasing cholesterol and lipid levels and stopping abnormal blood clotting?</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>3. Combine your nutritional plan with a program to reduce stress and raise awareness about how as well as what we eat.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> Stress inhibits and interferes with every aspect of digestive functioning and with the efficient use of nutrients. <a href="http://www.mindbodygreen.com/0-14560/10-reasons-why-stress-is-the-most-dangerous-toxin-in-your-life.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">Stressed-out people</a> can’t make very good biological use of even the most healthy diets.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Learning to eat slowly and mindfully will increase your enjoyment of meals, reduce your consumption of food (most of us eat so fast we don’t have time to register signals from our stomach that we are full), and help you make food choices that are better for you.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>4. Understand that we are all, as the pioneering biochemist Roger Williams pointed out 50 years ago, biochemically unique.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> We may be the same age and ethnicity, have very similar health status, ethnicity, and income, but you may use 100 times as much B6 as I do, and I may require 100 times more Zinc.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Sometimes we may need a nutritionally oriented physician, dietician or nutritionist to do specific, sophisticated tests to determine our deficiencies and requirements. We can always learn a great deal about what’s good for us by experimenting with different diets and foods, and by paying close attention to the outcomes.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>5. Find a health professional who will help you begin treatment of chronic conditions with nutrition and stress management (as well as exercise) rather than medication.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> Except in life threatening situations, this is the sane, common sense way to go. The prescription antacids, Type 2 diabetes drugs, and <a href="http://www.mindbodygreen.com/0-14794/5-major-myths-about-depression.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">antidepressants</a> that tens of millions of Americans use to decrease acid reflux, lower blood sugar, and improve mood, only treat symptoms and do not address causes. And they have very significant and often dangerous side-effects. If they are only prescribed, as they should be, after a thorough trial of non-pharmacological treatment, they will rarely be necessary.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>6. Don’t become a food fanatic.</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> Use these guidelines (and others that make sense to you), but don’t beat yourself up for deviating from them. Just notice the effect of a questionable choice, learn, and return to your program.</div> <div style="font-size: 14px; margin-bottom: 25px;"> And don’t waste your time and energy judging others for what they eat! It will just make you cranky and self-righteous, stressful emotional states that will ruin your digestion. And it sure won’t do those other people any good.</div> <div style="margin-bottom: 25px;"> <br class="Apple-interchange-newline" /><span style="font-size: xx-small;"><span style="color: #999999; font-weight: bold; line-height: 21px; text-transform: uppercase;">shared from mindbodygreen.com BY</span><span style="color: #999999; font-weight: bold; line-height: 21px; text-transform: uppercase;"> </span>DR. JAMES S. GORDON<span style="color: #999999; font-weight: bold; line-height: 21px; text-transform: uppercase;"> </span></span></div> <div style="font-size: 14px; margin-bottom: 25px;"> <br /></div> </div> </div> </div>

clean eating, good advice, health and fitness, healthy eating, healthy lifestyle, lifestyle, nutrition

6 Basic Principles Of Using Food As Medicine

In 1973, when I was a researcher at the National Institute of Mental Health and beginning to become interested in alternative therap...

How Exercise Helps Us Tolerate Pain

<br /> <header class="postHeader"><h1 class="entry-title" itemprop="headline" style="font-family: nyt-cheltenham, georgia, 'times new roman', times, serif; line-height: 1.6875rem; margin: 0px 0px 6px;"> </h1> </header><br /> <div class="entry-content" style="margin-left: 120px; width: 480px;"> <div class="w592" style="margin-bottom: 15px; margin-left: -120px; margin-top: 5px; padding-top: 0px; width: 592px;"> <br /> <figure itemid="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" itemprop="associatedMedia" itemscope="" itemtype="http://schema.org/ImageObject" role="group" style="margin: 0px; position: relative;"><span class="visually-hidden" style="border: 0px; clip: rect(0px 0px 0px 0px); height: 1px; margin: -1px; overflow: hidden; padding: 0px; position: absolute; width: 1px;">Photo</span><div class="image" style="margin-bottom: 7px; position: relative;"> <img alt="" height="390" id="100000003052683" itemid="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" itemprop="url" src="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" style="display: block; height: auto; max-width: 100%; width: 592px;" width="592" /></div> <figcaption class="caption" itemprop="description" style="color: #666666; font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: 0.75rem; line-height: 1rem;"><span class="caption-text"></span><span class="credit" itemprop="copyrightHolder" style="color: #999999; display: inline; font-size: 0.75rem; line-height: 1rem;"><span class="visually-hidden" style="border: 0px; clip: rect(0px 0px 0px 0px); height: 1px; margin: -1px; overflow: hidden; padding: 0px; position: absolute; width: 1px;">Credit</span></span></figcaption></figure></div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> <span style="font-size: 1rem; line-height: 1.4375rem;">But whether exercise alters the body’s response to pain over the long term and, more pressing for most of us, whether such changes will develop if people engage in moderate, less draining workouts, have been unclear.</span><span style="font-size: 1rem; line-height: 1.4375rem;"><br />For some time, scientists have known that strenuous exercise briefly and acutely dulls pain. As muscles begin to ache during a prolonged workout, scientists have found, the body typically releases natural opiates, such as endorphins, and other substances that can slightly dampen the discomfort. This effect, which scientists refer to as exercise-induced hypoalgesia, usually begins during the workout and lingers for perhaps 20 or 30 minutes afterward.</span>Regular exercise may alter how a person experiences pain, according to a new study. The longer we continue to work out, the new findings suggest, the greater our tolerance for discomfort can grow.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> So for the new study, which was <a href="http://www.ncbi.nlm.nih.gov/pubmed/24504426" style="color: #326891;">published this month in Medicine & Science in Sports & Exercise</a>, researchers at the University of New South Wales and Neuroscience Research Australia, both in Sydney, recruited 12 young and healthy but inactive adults who expressed interest in exercising, and another 12 who were similar in age and activity levels but preferred not to exercise. They then brought all of them into the lab to determine how they reacted to pain.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Pain response is highly individual and depends on our pain threshold, which is the point at which we start to feel pain, and pain tolerance, or the amount of time that we can withstand the aching, before we cease doing whatever is causing it.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> In the new study, the scientists measured pain thresholds by using a probe that, applied to a person’s arm, exerts increasing pressure against the skin. The volunteers were told to say “stop” when that pressure segued from being unpleasant to painful, breaching their pain threshold.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The researchers determined pain tolerance more elaborately, by strapping a blood pressure cuff to volunteers’ upper arms and progressively tightening it as the volunteers tightly gripped and squeezed a special testing device in their fists. This activity is not fun, as anyone who has worn a blood pressure cuff can imagine, but the volunteers were encouraged to continue squeezing the device for as long as possible, a period of time representing their baseline pain tolerance.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Then the volunteers who had said that they would like to begin exercising did so, undertaking a program of moderate stationary bicycling for 30 minutes, three times a week, for six weeks. In the process, the volunteers became more fit, with their aerobic capacity and cycling workloads increasing each week, although some improved more than others.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The other volunteers continued with their lives as they had before the study began.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> After six weeks, all of the volunteers returned to the lab, and their pain thresholds and pain tolerances were retested. Unsurprisingly, the volunteers in the control group showed no changes in their responses to pain.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> But the volunteers in the exercise group displayed substantially greater ability to withstand pain. Their pain thresholds had not changed; they began to feel pain at the same point they had before. But their tolerance had risen. They continued with the unpleasant gripping activity much longer than before. Those volunteers whose fitness had increased the most also showed the greatest increase in pain tolerance.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> “To me,” said Matthew Jones, a researcher at the University of New South Wales who led the study, the results “suggest that the participants who exercised had become more stoical and perhaps did not find the pain as threatening after exercise training, even though it still hurt as much,” an idea that fits with entrenched, anecdotal beliefs about the physical fortitude of athletes.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Because it did not examine physiological effects apart from pain response, however, the study cannot explain just how exercise alters our experience of pain, although it contains hints. Pain thresholds and tolerances were tested using people’s arms, Mr. Jones pointed out, while the exercisers trained primarily their legs. Because the changes in pain response were evident in the exercisers’ upper bodies, the findings intimate that “something occurring in the brain was probably responsible for the change” in pain thresholds, Mr. Jones said.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The study’s implications are considerable, Mr. Jones says. Most obviously, he said, the results remind us that the longer we stick with an exercise program, the less physically discomfiting it will feel, even if we increase our efforts, as did the cyclists here. The brain begins to accept that we are tougher than it had thought, and it allows us to continue longer although the pain itself has not lessened.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The study also could be meaningful for people struggling with chronic pain, Mr. Jones said. Although anyone in this situation should consult a doctor before starting to exercise, he said, the experiment suggests that moderate amounts of exercise can change people’s perception of their pain and help them, he said “to be able to better perform activities of daily living.”</div> <div style="font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: x-small; font-weight: bold; line-height: 12px;"> shared from well.blogs.nytimes.com By <a class="url fn" href="http://well.blogs.nytimes.com/author/gretchen-reynolds/" rel="author" style="color: black; text-decoration: none; text-transform: uppercase;" title="More Posts by GRETCHEN REYNOLDS">GRETCHEN REYNOLDS</a></div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> <span style="font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: xx-small; font-weight: bold; line-height: 12px;"> </span><time class="dateline" datetime="2014-08-13T04:01:34+00:00" style="color: grey; display: inline-block; font-family: nyt-franklin, arial, helvetica, sans-serif; font-size: x-small; font-weight: bold; line-height: 0.75rem; margin-left: 12px; padding: 0px 8px 0px 0px; text-transform: uppercase;" title="August 13, 2014 12:01 am">AUGUST 13, 2014 12:01 AM</time></div> </div>

exercise and fitness, good advice, good habits, healthy lifestyle, workouts

How Exercise Helps Us Tolerate Pain

Photo Credit But whether exercise alters the body’s response to pain over the long term and, more pressing for most of us, whethe...