Quotes for Emotional Wellness

Everything necessary to the full and complete expression of the most boundless experience of joy is mine now.

-Ernest Holmes

People who laugh together generally don’t kill each other.

-Alan Alda

It is hard to smash a computer when you’re laughing.

-Bill Gates

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.

-Charles Darwin

What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.

-Pericles

In any dark time, there is a tendency to veer toward fainting over how much is wrong or unmended in the world. Do not focus on that. Do not make yourself ill with overwhelm. There is a tendency to fall into being weakened by perseverating on what is outside your reach, by what cannot yet be. Do not focus there. That is spending the wind without raising the sails.

-Clarissa Pinkola Estés

We are not human beings having a spiritual experience, we are spiritual beings having a human experience and Infinite love is the only truth; everything else is an illusion.

-Pema Chodron

Right now at this very moment we have a mind, which is all the basic equipment we need to achieve complete happiness.

-Howard Cutler

Our attitudes control our lives. Attitudes are a secret power working twenty-four hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force.

-Tom Blandi

Our attitude toward life determines life’s attitude towards us.

-Earl Nightingale

You cannot tailor make the situations in life, but you can tailor make the attitudes to fit those situations before they arise.

-Zig Ziglar

You can’t get much done in life if you only work on the days when you feel good.

-Jerry West

You will never find time for anything. If you want time, you must make it.

-Charles Bixton

Your aspirations are your possibilities.

-Samuel Johnson

Your attitude is an expression of your values, beliefs and expectations.

-Brian Tracy

Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.

-John Homer Miller

Whenever you’re in conflict with someone, there is one factor that can make the difference between damaging your relationship and deepening it. That factor is attitude.

-Timothy Bentley

Where I was born and where and how I have lived is unimportant. It is what I have done with where I have been that should be of interest.

-Georgia O’Keeffe

Whether you think you can or whether you think you can’t, you’re right.

-Henry Ford

Whoever you are, there is some younger person who thinks you are perfect. There is some work that will never be done if you don’t do it. There is someone who would miss you if you were gone. There is a place that you alone can fill.

-Braude

You are as young as your faith, as old as your doubt, as young as your self-confidence, as old as your fear, as young as your hope, as old as your despair.

-Paul H. Duhn

Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.

-Ralph Waldo Emerson

The person who sends out positive thoughts activates the world around him positively and draws back to himself positive results.

-Norman Vincent Peale

The real voyage of discovery consists of not in seeking new landscapes but in having new eyes.

-Marcel Proust

The state of your life is nothing more than a reflection of your state of mind.

-Dr. Wayne W. Dyer

True compassion does not come from wanting to help out those less fortunate than ourselves, but from realizing our kinship with all beings.

-Pema Chodron

The time is always right to do what is right.

-Martin Luther King, Jr.

This time like all times is a very good one if we know what to do with it.

-Ralph Waldo Emerson

Throw your heart over the fence and the rest will follow.

-Norman Vincent Peale

Science may have found a cure for most evils, but is has found no remedy for the worst of them all: the apathy of human beings.

-Helen Keller

Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, “This is the real me,” and when you have found that attitude, follow it.

-William James

Sometimes we are limited more by attitude than by opportunities.

-Anonymous

Take charge of your attitude. Don’t let someone else choose it for you.

-Anonymous

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.

-William James

The last of the human freedoms is to choose one’s attitude in any given set of circumstances.

-Victor E. Frankl

Things don’t go wrong and break your heart so you can become bitter and give up. They happen to break you down and build you up so you can be all that you were intended to be.

-Charles “Tremendous” Jones, Motivational Speaker and Author

All found here.

Social Wellness

Image credit 

How well do you relate to other people? Do you like the company of others, just because you’re lonely, or because you feel the need to share unique experiences?

As social beings we interact every day with others. Some areas in which our lifestyle reflects our Social Wellness are:

* positive interaction with others
* enjoy being with others
* develop and build friendships
* practice empathy
* care for others
* allow others to care for us

To enable us to improve our social wellness it is important to:

* know one’s needs
* pursue one’s needs
* connect with other people who nurture these needs
* make an effort to talk to people who are supportive
* join a club/volunteer when possible

Found at this website.

It certainly is hugely important to understand yourself first, to know your own needs and values, before you can reach out to others. And then, are we really socially adjusted and “well” if we don’t allow others in our lives.

The one really excludes the other – you have to give, to be able to receive. The one without the other has no real meaning.

Spiritual Wellness

The word “spiritual” often elicits emotional responses and many people run away from the concept, because they equate it to religion. I feel that your religion could be one part of your spiritual wellness, but your spiritual wellness consists of so much more.

The best definition I have found so far, is this one, found here:

Spirituality consists of the values by which you interpret your world view, organize your day to day living and assess your way of life. It is a personal quest for understanding answers to ultimate questions about life, about meaning, and about relationships to the sacred. Spirituality is the way that you find meaning, hope, comfort and inner peace in your life. Elder Dallin H. Oaks defines spirituality as “a lens through which we view life and a gauge by which we evaluate it.”

Spirituality has positive affects on our health. There have been several studies showing how spirituality improves health and healing. President Ezra Taft Benson said that “spiritual strength promotes positive thinking, positive ideals, positive habits, positive attitudes, and positive efforts. These are the qualities which promote wisdom, physical and mental well-being and enthusiastic acceptance and response by others.”

Yes, in the end, it is YOUR core values – they perspective from which YOU interpret life and live by everyday, that defines your spiritual wellness.

Here is a test, to determine how well you are doing.  I found it here.

The spiritual dimension of wellness involves seeking meaning and purpose in one’s life.

Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 points            Sometimes/occasionally = 1 point           Very seldom = 0 points

_____  1.   I feel comfortable and at ease with my spiritual life.

_____  2.  There is a direct relationship between my personal values and daily actions.

_____  3.  When I get depressed or frustrated by problems, my spiritual beliefs and values give me direction.

_____   4.  Prayer, meditation, and/or quiet personal reflection is/are important in my life.

_____  5.  Life is meaningful for me, and I feel a purpose in life.

_____  6.  I am able to speak comfortably about my personal values and beliefs.

_____  7.  I am consistently striving to grow spiritually and I see it as a lifelong process.

_____ 8.  I am tolerant of and try to learn about others’ beliefs and values.

_____  9.  I have a strong sense of hope and optimism in my life and use my thoughts and attitudes in life-affirming ways.

_____ 10. I appreciate the natural forces that exist in the universe.

_______ Total for Spiritual Wellness Dimension

Score: 15 to 20 Points -  Excellent strength in this dimension.

Score:  9 to 14 Points – There is room for improvement.  Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points – This dimension needs a lot of work.  Look again at  this dimension and challenge yourself to begin making small steps toward growth here.  Remember:  The goal is balanced wellness.

Prevention is better than cure

We all know it, yet we seem to procrastinate when it comes to looking after our health and physical well-being. It is a known fact, that many types of cancer can be cured, provided it is detected early enough!

There is some irony in the saying: “Prevent breast cancer – Have a Mammogram”. That isn’t going to prevent breast cancer. Nothing can prevent breast cancer. If your body is programmed to develop breast cancer – or skin cancer, or any other cancer, nothing will prevent it! One should say: “Prevent dying of breast cancer” – yes, because early detection and treatment can make a huge difference!

We can attempt to do all the right things – no smoking, moderate alcohol use, healthy eating, but most importantly is REGULAR visits to a medical specialist!

Here is some valuable information about what you need to do:

Regular Checkups

Regular checkups are a valuable tool in maintaining good health. Taking proper care of your health at the right time can prevent a lot of problems in the future. It’s good to find out that you have a problem, before it is too late to cure it. So appropriate tests should be done at the right time.

The main aim of a check-up is to detect illness at an early stage, or better still prevent illness occurring in the first place. Some tests saves so many lives that it is definitely worth the money spend on it. In adults up to about 40 years, a check-up every two years is appropriate. Older adults should be seen every year or so.

Basic factors of a routine physical check up:

Medical History: Prior to your physical examination, you should tell your doctor about your diet, exercise, medication you are taking, alcohol and tobacco use, sexual behavior, family history of diseases, such as cancers like breast, bowel, prostate and melanoma; diabetes, asthma, glaucoma, gout, heart attack etc. and any symptoms you may be feeling. This information is vital because it affects your risk factors for various illnesses and, consequently, the tests your doctor may decide to give you.

Physical Exam: The doctor will check your height, weight and blood pressure, and listen to your heart beats, lungs and carotid artery for abnormalities such as a heart murmur or lung obstruction. A doctor who is very thorough may also check your mouth, ears, lymph nodes, thyroid and rectum and feel your abdomen for abnormalities, and scan your skin for signs of cancer.

Counseling: After the medical history and physical exam, your doctor should talk to you about any risk factors you may have and discuss what habits you should change to maintain good health. The physician will also tell you what lab tests you need and how often you should have them.

Lab Tests: Some tests, such as mammography and pap smears, are usually based on guidelines set by respected research organizations. In addition, your doctor may want to run tests for diabetes, sexually transmitted diseases, tuberculosis or prostate cancer, and to screen your heart, liver, kidney, blood and urine. The extent of other tests your doctor recommends will be determined by any risk factors you may have based on your medical or family history.

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Some tests to detect diseases

Blood pressure: Both high and low pressure have effect our health badly. High blood pressure can lead to a heart attack or stroke. Having a yearly blood pressure test will provide your health care professional with a baseline level to compare during subsequent visits. Once you are detected of not having the normal blood pressure it is better to check up on a regular basis.

Urine testing: Routine urine test is done to test for sugar, for any blood and protein that might suggest a bladder or kidney problem, for hepatitis, infections etc.

Blood Tests: Tests may include blood count, blood glucose, thyroid function, electrolytes (sodium and potassium), cholesterol and others, depending on family history.

Cholesterol level: Every adult should have the cholesterol level checked occasionally. A high blood cholesterol level is an important risk factor for coronary artery disease. If it is high more specific tests like HDL and LDL cholesterol levels can be done. With increasing age, the risk decreases and is usually not recommended for very elderly patients.

Chest X-ray: X-rays can be done to detect lung abnormalities (tuberculosis, emphysema or lung cancer) early enough to initiate a successful treatment plan.

EKG (Electrocardiogram)—Men and women over 50 should have a baseline EKG done and repeat the test every two to three years. The EKG shows an electrical map of the heart rhythm and can indicate any changes or potential problems including heart attack, high potassium and irregular heartbeat.

Cancer Testing

For women : A Mammogram should be done annually after age 40, along with monthly BSE (breast self-examinations). For early detection of pelvic and cervical cancers, a PAP smear and pelvic exam should be conducted every one to three years and yearly for women with a higher risk of disease. A Bone mass density test should be done for women with high risk of osteoporosis.

Tests for men : Prostate and PSA (prostate specific antigen) levels should be checked for early detection of prostate cancer. Prostate checks are suggested in men from about fifty years of age onwards every year or so.

Fecal occult blood test: This test, which should be done annually, checks for blood in the stool as an indicator of possible colorectal cancer.

Colonoscopy and flexible sigmoidoscopy : These tests are done to detect colon cancer. If you have a family history or other risk factors for colon cancer, Colonoscopy is recommended every 10 years. People over 50 should have a flexible sigmoidoscopy every five years.

Information found here.

What is wellness?

A previous post on this site also presents a wellness wheel.  Here is another reminder of what wellness really is.

The Wellness Wheel

Wellness is broken down into six major categories, as demonstrated by the Wellness Wheel:

PHYSICAL WELLNESS: a perception and expectation of physical health.

• Exercising regularly
• Eating properly
• Getting regular physical check-ups
• Avoiding the use of tobacco or illicit drugs

SPIRITUAL WELLNESS: a positive perception of meaning and purpose in life.

• Being open to different cultures and religions
• Giving your time to volunteer or participate in community service activities
• Spending time defining personal values and ethics and making decisions that complement them
• Spending time alone in personal reflection
• Participating in spiritual activities
• Participating in activities that protect the environment
• Caring about the welfare of others and acting out of that care

SOCIAL WELLNESS: a perception of having support available from family, friends, or co-workers in times of need and a perception of being a valued support provider.

• Being comfortable with and liking yourself as a person
• Interacting easily with people of different ages, backgrounds, races, lifestyles
• Contributing time and energy to the community
• Communicating your feelings
• Developing friendships
• Recognizing a need for “fun” time in your life
• Budgeting and balancing your time to include both responsibilities and relaxation

EMOTIONAL WELLNESS: possession of a secure self-identity and a positive sense of self-regard; also the ability to cope with and/or improve unpleasant mood states.

• Keeping a positive attitude
• Being sensitive to your feelings and the feelings of others
• Learning to cope with stress
• Being realistic about your expectations and time
• Taking responsibility for your own behavior
• Dealing with your personal and financial issues realistically
• Viewing challenges as opportunities rather than obstacles
• Functioning independently but knowing when you need to ask for help

INTELLECTUAL WELLNESS: the perception of being internally energized by an optimal amount of intellectually stimulating activity.

• Learning because you want to – not because you are told to. Doing the work assigned.
• Learning through varied experiences – reading, writing, sharing and exploration
• Observing what is around you
• Listening
• Finding applications for material learned in the classroom
• Staying current with world affairs/news
• Questioning
• Exposing yourself to new experiences (e.g. arts, theater)

ENVIRONMENTAL WELLNESS: the positive perception of the environment that one works and lives in.

• Finding satisfaction and worth in your work
• Ensuring your work environment and relationships are comfortable
• Being aware of the natural environment you live in
• Recognizing opportunities that lead you to new skills and acting on those opportunities
• Working to ensure the stability and longevity of our natural resources

Found here.

Starting this week, I will try to post information about each of these components of wellness on a regular basis.

Are you really a failure?

How often we consider something we did a failure, without realising that the failure might actually be our biggest triumph?

This story about the two pots always reminds me to dig deeper into everything I consider as a failure, and to find the positive in it. If you can learn from your mistakes, you have already planted a beautiful path of flowers.

A Water Bearer in China had two large pots, each hung on the ends of a pole, which he carried across his neck. One of the pots had a crack in it while the other pot was perfect and always delivered a full portion of water. At the end of the long walk from the stream to the house, the cracked pot arrived only half full.

For a full two years, this went on daily, with the bearer delivering only one and a half pots of water to his house. Of course, the perfect pot was proud of its accomplishments, for which it was made. But the poor cracked pot was ashamed of its own imperfection, and miserable that it was able to accomplish only half of what it had been made to do.

After 2 years of what it perceived to be bitter failure, it spoke to the water bearer one day by the stream. “I am ashamed of myself, because this crack in my side causes my water to leak out all the way back to your house.”

The bearer said to the pot, “Did you notice that there are flowers on your side of the path, but not on the other pot’s side? That’s because I have always known about your flaw, so I planted flower seeds on your side of the path, and every day while we walk back, you water them. For two years I have been able to pick these beautiful flowers to decorate the table. Without you being just the way you are, we would not have such beauty.”

So remember to see the beauty, not the failure!

Diets that work? Really?

Yeah, they can work! Provided you choose a diet that works for you! Be clever with your choices, and you’ll find a diet that works for you. Dumb little man has this advice:

1. Log everything you eat and be honest about it- When I discussed simple habit changes as a means of increasing calorie expenditure and decreasing calorie-intake, I mentioned that I used calorie-counting services such as calorie-count or FitDay to help me get started. You must learn to use these services regularly and honestly; don’t fibb about how much you’re actually intaking.

1. If anything, make sure that you’re over-reporting your calorie-intake if you have to ballpark it. The biggest failure vector for individuals looking to change their lifestyles is regression from a new diet back towards an old, unhealthy one; the practice of routinely documenting what you are eating will serve as a constant measurement of your diet performance.Go ahead and sign up for either calorie-count or FitDay and start logging your daily calorie expenditure and intake.
2. Determine what you can live without – The next step in adjusting your diet is making a comprehensive list of all food and drink items you can and cannot live without. Here are the foods and beverages that I determined I could do without:
   • beer, alcohol
   • pizza
   • french fries & other fried vegetables
   • mayonnaise
   • butter spread
   • white bread
   • red meat

   So try it yourself; make a list of all the foods that you can do without. The foods on that list are those that we will consciously eliminate from our diets. That doesn’t mean you can’t ever eat them, just not very often. I ultimately ended up integrating red meat back into my diet after I learned how to manage it, for instance.

3. Add some healthier foods to your diet – What, add more food, in a diet? Yes. No one should be trying to starve himself or herself to death when he or she begins a diet. A diet has two primary purposes: to reduce the total amount of calories consumed down to a level on par with the total amount of calories expended and to replace bad sources of calories with good ones in order to improve overall nutritional balance.So how do we know what foods to add and what quantities? Read through your diet logs! I noticed after reading through mine that I ate hardly any fruit and most of my protein came from fat-soaked red meat (they don’t serve nearly enough lean ground beef at my University cafeteria.) Here are some changes I made to my diet as a result of the trends I had noticed in my diet logs:
   • I increased my total amount of fruit consumed, especially apples, bananas, and oranges;
   • I increased my total amount of whole grains consumed (as a replacement for simple grains like white bread;) and
   • I increased my amount of white meat and whey protein consumed.

   So go ahead and take a look at your calorie-counting statistics after a couple of days and see where you could use some improvement. Don’t forget to apply the second step and cut out unnecessary foods as much as possible.

4. Create an “eating schedule” – One of the most overlooked aspects of dieting is the emphasis on when you eat; it’s even more important than what you eat, frankly. I decided that rather than do three big meals a day I’d do five smaller meals a day instead. Eating a smaller meal once every three hours produces less insulin (fat-trapping chemical that your body produces) than 3 big meals as the total amount of food being metabolized at any given instance is smaller. The gastric emptying time, the average amount of time it takes your stomach to empty its contents, is around three hours for the average human being. Thus I scheduled my food around then accordingly. One other thing is to pay attention to how you schedule your meals around exercise and waking up; for instance you can eat simple carbs at breakfast or after a workout with less of an insulin penalty. Go ahead and try it, create an eating schedule
5. Pamper yourself every now and then – Diet changes are hard, but there’s no point in putting yourself through hell as you try to incorporate a healthier diet into your lifestyle. Every now and then, go ahead and treat yourself. Just make damn sure that you’re not doing it very often; thankfully the diet logging tools will keep you in check.

Gardening is good for you

I can just hear my husband groan! He hates gardening! For me, its an absolute joy – a weekly work-out: physically and mentally. I literally “weed” out the frustrations of my work week and then calmly start “planting” the seeds for the next week – planning and conspiring inspirational dreams for the future.

Gardening is good for obvious reasons – provided you stick to the rules. Well, here are some happy hint

Dig Into Gardening for a Mind-Body Workout

Looking for a new mind-body exercise? It’s right in your own backyard.

Gardening not only relaxes your mind, it gives your body a pretty good workout, too. Hauling and spreading mulch and soil, moving plants and shrubs, and raking and digging will make you break a sweat and strengthen your muscles and bones at the same time. Reaching or bending to weed or plant is great for increasing your flexibility.

And who needs a treadmill when you’ve got a lawn mower (that’s a push mower, of course)? Not only can you burn some serious calories, you’ll get some fresh air and have a great-looking yard when you’re done. And you won’t have to go to the gym!

Each spring, novice and seasoned gardeners alike are lured outdoors by the promise of colorful blooms, carpets of lush green grass, sunshine, and fresh air. Studies show that being in nature – even looking at nature pictures – has a soothing effect on the mind and body, relieving stress and lowering blood pressure, according to Karin Fleming, a registered horticultural therapist.

Reaping What You Sow

Gardening has other advantages, too. Growing your own produce yields fresh fruit and vegetables for your summer meals. Planting a cutting garden supplies you with fresh-cut flowers to adorn your table. And a little bit of sunshine brightens your spirits and helps you soak up some healthy Vitamin D the natural way.

For people who have been dependent on others, gardening allows them to become nurturers, says Fleming, who helps people recovering from strokes, brain injuries, and orthopedic injuries return to gardening. “It gives them a sense of purpose.”

Gardening also provides a social outlet. You can share gardening tips with neighbors when your planting is done. Or join a community gardening club. Perhaps you’d like to take a class in horticulture or master gardening at a local nursery, community college, or university. You also could volunteer to mow grass or trim trees for someone who needs help.
If you live in an apartment or don’t have space for a home garden, help friends tend their gardens or find a community garden. Some community gardens have individual plots while others involve everyone in planting and harvesting the entire garden. Rooftop gardens also are a popular hangout for nature-starved urban dwellers.

So why not do your mind and body some good? Grab your gardening gloves and head for the great outdoors!

Safety Tips

While gardening isn’t considered a high-risk activity, there are safety issues. Since gardening involves physical activity, you want to be careful not to hurt yourself or make yourself too sore to do it again.

Respect the weather

While a little bit of sun can be healthy, wear sunscreen and protective clothing if you’re going to spend more than just a few minutes outdoors. Choose a good sunscreen (at least SPF 15) that protects against both UVA and UVB rays. Wear a light-colored and light-weight, long-sleeved shirt and a wide-brimmed hat that will keep sun off your face, ears, and neck. Remember that you can even get sunburned on a cloudy day. Also have a cold bottle of water or lemonade handy to keep you hydrated. Head indoors if you see lightning.

Dress to protect

Besides protecting yourself from the sun, also guard against potential backyard hazards. For instance, gardening gloves and long pants protect your hands and legs from bug bites, thorns, scratches, and poison ivy. Skid-free shoes keep you from slipping in mud or water. And goggles protect your eyes from lawn chemicals or twigs, rocks, and other flying debris when you’re using gardening equipment.

Prepare your body for physical activity

Warm up your body the same way you would before any other exercise. March in place for a few minutes or take a couple of turns around the yard. Then stretch your back, arms, legs and neck before you dig in. Stretch out your muscles when you’re done gardening, too, especially your back, legs, and shoulders.

Watch your back

Gardening usually requires a lot of bending and lifting. Doing it the wrong way can put a lot of strain on your lower back. A good technique for planting or weeding is to squat with one knee on the ground, rather than bending at the waist, recommends fitness expert, Wayne Westcott. Switch knees every couple of minutes. Kneepads or foam kneeling pads _ which you can buy at a department store, hardware store, or gardening shop – provide soft cushioning. You also can buy a gardening bench, which lets you sit, rather than stoop, to reach the ground.

When lifting shrubs or bags of soil or waste, keep your back straight and bend at your knees, using your legs, not your back, to lift the weight. Be careful not to twist your body. If something is too heavy to lift yourself, ask someone to help or use a wheelbarrow or dolly.

Walk tall

Other gardening activities that can stress the lower back are mowing and rototilling, according to Westcott, who authored 20 books on strength training and serves as fitness director at the South Shore YMCA in Quincy, Massachusetts. Avoid strain by keeping your back straight rather than bending forward at the waist when pushing a mower or rototiller.

Mind your posture

Good posture saves you pain and soreness after raking and hoeing. Don’t lean forward or backward, and be careful not to twist your body. Westcott recommends raking diagonally across your body, keeping your feet at least shoulder-width apart, and your arms fairly close to your body. When using a hoe, go over a spot two or three times, rather than risk hurting yourself by digging too deeply all at once. Pulling diagonally while alternating sides relieves strain on your body.

Take breaks

Take a rest between tasks or during activities that require repeating the same movement over and over, which can cause pain and injury. You can gently stretch the muscles you’ve been using during your breaks to relieve tension.

Follow instructions

Take time to read instructions before using lawn chemicals or gardening equipment. Then follow them. Also be sure to keep your equipment in good working order, especially ladders, power tools, and extension cords.

Clean up

Put away garden hoses, tools, and other equipment and supplies that you or others can trip over. Safely store chemicals and power tools that can be dangerous in untrained hands, especially those of children and grandchildren.

Gardening is one of life’s great pleasures, as is enjoying the fruits of your labor. Relax your mind, exercise your body, then sit back and let your senses take in all the beauty you helped nature create.

Breakfast is the most important meal

Yeah, yeah… we’ve heard it all before. Of course breakfast is the most important meal, but oh, cereal is so boooooring!

Well, perk up your breakfast with these easy tips from Zen Habits.

Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!

Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.

Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.

Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.

Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.

Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.

Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.

Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.

Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.

Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.

Inspirations for the week

 About food:

“Food” for thought – just too corny.  However, here are some inspirational quotes about food:

A good cook is the peculiar gift of the gods. He must be a perfect creature from the brain to the palate, from the palate to the finger’s end.
Walter Savage Landor

Kissing don’t last: cookery do.
George Meredith

Cooking is like love. It should be entered into with abandon or not at all.
Harriet Van Horne

Savory seasonings stimulate the appetite.
Latin Proverb

Fish, to taste right, must swim three times — in water, in butter and in wine.
Polish Proverb

A good meal makes a man feel more charitable toward the world than any sermon.
Arthur Pendenys

Fervet olla, vivit amicitia: While the pot boils, friendship endures. (Meaning the man who gives good dinners has plenty of friends).
Latin Proverb

Cookery has become a noble art, a noble science; cooks are gentlemen.
Robert Burton

The discovery of a new dish does more for the happiness of mankind than the discovery of a star.
Anthelme Brillat-Savarin

I feel a recipe is only a theme, which an intelligent cook can play each time with a variation.
Madam Benoit

Even were a cook to cook a fly,
he would keep the breast for himself.
Polish Proverb

 These and others can be found here.