Inspirational Quotes on Mediation:
“The gift of learning to mediate is the greatest gift you can give yourself in this life”.
– Sogyal Rinpoche
“There is no need for templates; no need for complicated philosophy. Our own brain, our heart is our template; my philosophy is kindness”.
– The Dalai Lama
“Meditation does not come easily. A beautiful tree grows slowly. One must wait for the bloosm, the ripening of the fruit and the ulimate taste. The blossom of meditation is an inexpressible peace that permeates the entire being. Its fruit…is indescribable”.
- Swami Vishnu Devananda
Open-face Southwestern Breakfast Sandwich:
2 Servings
- 3 organic egg whites
- ¼ organic chopped pepper (red, yellow, and green)
- 1 small onion (chopped)
- 1 chopped canned jalapeño pepper (seeds removed)
- 1 small organic diced potato
- 4 thinly sliced avocado
- 2 slices of organic low fat cheddar cheese
- fresh organic basil and cilantro (amount to your liking)
- 2 slices of organic spelt bread
Need some new ideas for healthy, organic snacks? Try out some of these:
- Organic Celery lightly spread with Organic Peanut Butter or Hummus
- Oranges sprinkled with cinnamon
- Brown Rice Crackers w/ Organic Sliced Apple and Blue Cheese
- Organic Baked Potatoes Chips dipped in Salsa
- Endive Lettuce w/ Olives, Chopped Organic Tomatoes, and Low Fat Feta Cheese
- Wasabi and Spinach Organic Roast Beef Roll Ups (spread wasabi on RB, top with fresh organic spinach. Roll-up)
- Sliced Organic Granny Smith Apple top with Pecans
- Baked Organic Tortilla Chips w/ Black Bean Salsa
- Baby Organic Carrots Dipped in Hummus
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A few minutes of morning mediation can make a big difference in your day.
Take 5-20 mins each morning to mediate. In comfortable clothes, sit in a chair, close your eyes, and breathe. With each inhale clear your mind, with each exhale slowly start shutting down your thoughts. The intention is to be in the present moment, and only the present moment. Breathe in and out. Set a daily intention at the end of your practice.
Revisit your intention(s) throughout the day. At the end of the day reflect on your feelings.
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Tuna with Wasabi Mint Sauce and Summer-licious Side
Yields – 2 servings
Prep Time – 20 minutes
Cook Time – 15 minutes
Tuna:
1 lb ahi wild tuna
½ cup light soy sauce
2 tbsp rice vinegar
Wasabi Mint Sauce:
- 7 springs mint (stems removed)
- ½ cup greek yogurt
- 1 tsp wasabi (tube or powder – add more for spice)
Summer-licious Side:
- 2 stalks corn (fresh, boiled, and taken off the cob)
- ½ medium red onion
- ½ cup green beans
- 1 green pepper
- 10 cherry tomatoes
- 2 tbsp fresh thyme (chopped)
- 2 tbsp fresh oregano (chopped)
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Sausage and Cheese Breakfast Cups – serving 2 cups
*Naked Nutrition suggests using all organic ingredients
- 4 ounces of extra lean turkey sausage (or veggie meat)
- 1 green pepper
- ¼ minced onion
- 5 whites eggs, 2 eggs
- ½ frozen spinach
- ½ cup of lf cheddar
Preheat over to 350. Coat a 6 cup nonstick muffin pan with cooking spray. Sautee veggies and sausage until sausage is cooked. Put mixture in bowl (cool a little). Stir in eggs and cheese. Divide into cups and cook for 20 minutes.
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Chicken and Veggie Stir Fry
Makes 1 serving. Double recipe for 2 servings.
Serving Size: 1 cup stir fry with over 1 cup brown rice
- 1 cup cubed chicken breast or black beans
- 1 cup chopped broccoli
- 1/2 cup sliced red and yellow pepper
- 1 chopped onion
- 2 cloves garlic
- 1/2 cup low sodium soy sauce
- 3 tbsp fresh minced ginger
1 jar (suggestion: from empty jelly)
- 1/2 cup of balsamic vinegar
- 2 tbsp honey
- 2 tbsp dijon mustard
- 3 tbsp olive oil
- salt/pepper
- 1 tbsp garlic powder
Mix all ingredients together and always have on hand.
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Winter can be a difficult time of everyone. Stuck inside, little natural light, cold, grey skies, and lack of energy. Try some of Naked Nutrition’s remedies:
Get Physical:
This will naturally increase your endorphins and secrete happy hormones.
Eat Well:
As mammals, humans are naturally hungrier in the winter. Change your diet to incorporate warm, wholesome foods. For breakfast try steal cut oatmeal with fresh berries, lunch homemade veggie soup, or for dinner low fat chicken stew.
Fresh Air:
* use all organic ingredients
- 1/2 roll (we prefer spelt bread), but whole wheat is also fine
- 3 slices of low sodium turkey breast
- 1/2 cup romaine lettuce
- 2 roasted red peppers
- 1 tbsp hummus
On bread, spread hummus. Add peppers and lettuce, top with turkey. Heat if desired.
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