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If you are seeking creative
ideas, go out walking.
Angels whisper to a man
when he goes for a walk.
- Raymond Inmon
Above all, do not lose
your desire to walk.
Every day I walk myself
into a state of well-being
and walk away
from every illness.
I have
walked myself into
my best thoughts, and
I know of no thought
so
burdensome that one cannot walk away from it.
- Soren Kierkegaard
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 More than a leisurely stroll
People are frequently surprised when they ask me what I do for exercise and I reply, "I walk my dog". That's it. Sure, there is the occasional game of tag, or catch with the kids. Oh, yes, and there is my very inconsistent yoga practice. And sometimes, depending on our mood, Kochi and I will sprint the last 1/8 mile of our journey through the woods behind my house. But walking is the constant - my main source of physical activity.
Walking has many physical and mental health benefits. It's free, and it fits into my daily schedule. Our walk is usually 30 minutes, which is equivalent to about 1 mile for us. Sometimes my husband will come along, and now and then the kids join us on the weekend. But for the most part, it is just me and my dog, walking our way into a peaceful state of being.
If you are looking for an easy, very adaptable form of physical activity - might I suggest taking a walk? All you need to get started is your desire to make a positive change in your life. So, go take a hike. And I mean that in the most loving way.
Tonya
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 Walking With Awareness
Mindful Walking
Many of us take the benefits of walking for granted. Each day we limit
the steps we take by driving or sitting for long periods of time. But
walking even a few blocks a day has unlimited benefits - not only for
our health, but our spirit as well, for as we walk, we connect with the
earth.
Even when walking on concrete, the earth is still beneath us,
supporting us. Walking lets our body remember simpler times, when life
was less complicated. This helps us slow down to the speed of our body
and take the time to integrate the natural flow of life into our
cellular tissue. Instead of running from place to place or thinking
about how much more we can fit into our day, walking allows us to exist
in the moment.
Each step we take can lead us to becoming more mindful of ourselves and
our feelings. Walking slows us down enough not only to pay attention to
where we are in our body, but also to our breath. Taking time to simply
notice our breath while we walk, through the length of our inhales and
exhales, and becoming attuned to the way in which we breathe is taking
a step towards mindfulness. When we become more mindful, we gradually
increase our awareness of the environment around us and start to
recognize that the normal flow of our thoughts and feelings are not
always related to where we are in the present moment. Gradually we
realize that the connection we have with the earth and the ground
beneath our feet is all that is. By walking and practicing breathing
mindfully we gain a sense of calm and tranquility -- the problems and
troubles of the day slowly fade away because we are in the 'now'.
The simplicity and ease of a walking practice allows us to create time,
space and awareness of our surroundings and of the wonders that lie
within. Taking a few moments to walk each day and become more aware of
our breath will in turn open the door for the beauty of the world
around us to filter in.
Article from dailyom.com
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 Food Focus: Natural Sweeteners
Who among us doesn't love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Because they have been stripped of vitamins, minerals and fiber, refined sweeteners can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things, level blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals, and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks, Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.
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Recipe of the Month:
Rice Pudding
Prep Time: 5 minutes
Cooking Time: 25 minutes
Yields: 6 servings
Ingredients:
2 cups leftover, cooked rice
1-2 cups coconut water*, rice milk or water
1 cinnamon stick or 1 teaspoon ground cinnamon
10 cardamom pods or ˝ teaspoon ground cardamom
1/2 cup raisins
1/2 cup shredded coconut
2 tablespoons raw honey or maple syrup
Directions:- Place all ingredients in a pot and bring to boil.
- Reduce heat and simmer, stirring occasionally.
- Continue cooking until raisins are plump, coconut is soft and most of the liquid has evaporated.
- Taste and add more sweetener if necessary.
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Note:
- Coconut water is simply the liquid inside
a coconut. You can buy it in the refrigerated drinks section of the
health food store. Also, you can often find fresh young coconuts in the
health food store or in Asian markets.
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