Everyday you inhale and exhale 20,000 times. Crazy, right?! When done effectively you will revitalize your body, energy levels, and mind. Believe it or not, focusing on your breathing will build a strong immune system, control blood-sugar, reduce anxiety, massage your health, and increase your mental alertness. Here are a few ways to create the route to a happier, healthier existence:
1) Sit or lie in a comfortable position, keeping your legs and spine straight. Close your eyes. Place one hand on your abs and one hand on your chest. Breathe. Inhale slowly and deeply through your nose and fill your lungs. Pause. Exhale slowly through the mouth until your lungs are empty. Repeat 10 times. Notice the inflation and deflation on your entire chest cavity.
Guilt – Free Snacking: Make Better Crunchy Choices
Most of us crave junk food every now and then. Rather then grabbing for a highly processed, sodium monster try reaching for these “healthier” snack options. A few good rules of thumb to keep in mind: (1) can you trace “its” source, (2) are there fewer than 5 ingredients?, and (3) do you recongize the items that make up the “food”.
Leave it – Tortilla Chips
Love it – Baked Blue Corn Organic Tortilla Chips (higher in fiber and 1/2 the saturated fat)
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Great article excerpt by Michael Locklear on The Benefits of Meditation for Weight Loss:
Researchers at Indiana State University found that meditation was effective in treating binge eating disorder. Meditators have a greater ability to moderate the intensity of their emotional arousal during stressful situations, according to the Russian Academy of Medical Sciences. Meditation is responsible for reduced high blood pressure and death rates from heart attack and stroke, as reported in the American Journal of Cardiology.
More of meditation’s advantages:
- Renewing your sense of confidence, vitality, inspiration, and happiness
- Permanently reducing stress, anxiety, depression and worry
- Eliminating uncontrollable fears and habits
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Fast Roasted Garlic Turkey Burgers w/ Lemon, Thyme Mashed Potatoes and Zesty Asparagus
Prep Time: 10 minutes
Cook Time: 20 minutes
Serving Size: 4
Ingredients:
Roasted Garlic Turkey Burgers
1 pound extra lean organic ground turkey
3 cloves roasted garlic, finely chopped (store bought or see below tip)
1 tbsp salt-free grill seasoning
1 tsp cumin
olive oil cooking spray
Burger Fixings
½ cup drained roasted red peppers, sliced (store bought)
½ cup baby spinach
¼ cup red onion, sliced
4 whole wheat, low-sodium 100 calorie Sandwich Rounds
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“I have no time to cook” sound familiar? Working, shuttling kids around, trying to fit in a 30 minute workout, or just managing life can make cooking dinner challenging. Three word solution: Keep it simple. These 3 solutions will help you create healthy, organic, and quick meals.
1. Stock up
Stock your kitchen with some staples to whip up a meal in less than 30 minutes. 24 Musts for the Fridge, Freezer, and Cabinets. 5 ingredient meal: whole-grain pasta + organic fired roast tomatoes + chick peas + arugula + fresh basil = delish
2. Slow cooker
3 Slow Cooker Recipes:
Pulled Pork Sandwiches w/ Steamed Green Beans
Add 1 lb organic pork tenderloin, 1 chopped onion, 1 cup low-sodium broth, 1 cup bbq sauce (go organic to avoid HFCS) and cook on low for 6 hours. Serve on 100% whole grain bun (under 130 calories) w/ steamed green beans tossed in garlic, dash of olive oil, sea salt, and crushed red pepper flakes.
Note: 4 servings for pork recipe
Southwest Chicken Tacos + Green Salad
Nothing says fall like butternut squash. This power food is rich in phytonutrients and antioxidants which will help you boost your immunity and stay healthy this season. Here 4 ways to enjoy butternut squash:
Sesame Butternut Squash Mashies Topped with Roasted Chipotle Pumpkin Seeds:
Steam peeled and cubed squash until tender. Puree with greek yogurt, a dab of sesame oil, and sea salt. Top with Roasted Chipotle Pumpkin Seeds.
Roasted Butternut Squash Salad:
Heat over to 400. On baking sheet toss peeled and cubed squash with olive oil, sea salt, and pepper. Roast until golden brown and tender (about 30 minutes). Toss with Arugula Salad w/ Orange Dressing or your favorite green salad.
There is always a new diet or cleanse out there that claims you’ll loss weight fast and furious. And, sure some of these have a decent base, but will you really keep those pounds off? Here are three reasons to make a commitment to making a LIFESTYLE CHANGE, and not start yet another new diet.
1) Sustainable. It’s easier to maintain long-term. Learning what foods are good for you will make it much easier to maintain your wellness.
2) Discovery. Become aware of healthy, new foods you love.
Thank you Dr. Leonards Health Care Corp for joining Mona Laru of Naked Nutrition for Eating Organically on a Budget.
Here are the 12 eating organically on a budget tips we discussed September 14, 2012 in our first wellness series.
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Give your spirits a lift with these simple, cost effective tips.
1) Turn ‘to-do’ into ‘done’
Instead of having the dreaded ‘to-do’ list always laying around, create a ‘done’ list. As you complete tasks write them down and give yourself credit for your hard work.
2) Shine
Bright colors are in, go with them! Just changing out of that gray or black and putting on a brighter color you will instantly shine.
3) Good carbs
Reach for a 1/2 cup of quinoa w/ berries for a mid-morning snack. Good carbs boost your levels of serotonin, a FREE brain calming chemical.
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