Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic]

For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. Different sounds are always there — in the distance, close to us and even within our own body. If you’re able to focus on sound with presence and a sense of open curiosity, without judging or evaluating, then the simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.

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Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes

Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.


These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g


An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g


If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g



Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.

Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g


If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g


Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g


Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g


Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g


Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g


Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.

Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g

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How to Establish a Healthy Morning Routine

Whether or not you have a natural inclination to rise with the sun, establishing a healthy morning routine isn’t easy. But that doesn’t mean it’s not worth the effort.

From Steve Jobs to Margaret Thatcher — whose respective morning routines included mirror pep talks and rising with the roosters to listen to a radio program about farming — some of the most successful people in history have been vocal about their early morning rituals. Read on for seven methods to create your own great morning, setting yourself up for a full day of healthy decisions.


The first step to starting a healthy morning routine is by actually, you know, getting up. As much as you might hate to hear it, setting the tone for a healthy and productive day starts with not hitting the snooze. And research shows making the effort to get up earlier really does help the early bird get the worm — studies have found that early risers are more productive, happier and have lower BMIs.

Omega-3 fatty acids are essential to your body, but you may not get enough from diet alone. MegaRed® Advanced 4-in-1 900 mg supplements your diet with additional Omega-3s to support your heart, brain, eye and joint health. Plus, it’s more concentrated than standard fish oil so it has two times the Omega-3s.


When you wake up, have a glass of water waiting for you on your bedside table. Drinking 16 ounces first thing in the morning not only rehydrates you but also helps kick constipation, temporarily suppresses your appetite and kick-starts your metabolism.


Research shows that our willpower peaks in the early waking hours. With that in mind, start your day with something you can easily accomplish — especially if you’re not a morning person. If you love getting a good sweat in yoga, switch to the a.m. class instead of going after work. Putting something you enjoy at the top of your to-do list will make it much easier to capitalize on your morning burst of willpower.


Yes, waking up in time to make that 6 a.m. spin class can seem like cruel and unusual punishment — but making exercise part of your morning routine really is better for your health than hitting the gym after work. Not only will you feel super accomplished by the time you arrive at the office, studies also show that a.m. exercise routines help you get a better night’s sleep and burn more calories during your sweat session.


To make the early rise a little easier, get outside — or at least open the curtains if you can’t step out into the fresh air. Exposure to daylight resets your body’s circadian rhythm. In other words, it helps you start your day feeling alert and energized, rather than groggy and cranky.


Not only does eating in the a.m. jump-start your metabolism for the day, studies show that those who eat a healthy morning meal make better food choices all day long. One 2011 study found that breakfast skippers were particularly likely to consume more calories from fat throughout the day.


To round out your morning routine, spend 15 minutes meditating. Not only is meditation a proven way to reduce stress, increase your multitasking skills and stimulate your parasympathetic nervous system, it will also make sitting in traffic on your morning commute way easier to handle.

Written by Macaela Mackenzie, a writer based in New York City with a passion for all things active. To see Macaela’s latest work, visit macaelamackenzie.com.


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Clean Eating – How To Get Started?

Clean Eating – What Is It About?

Hello All!!!

The health conscious often use the term ‘clean eating’. But what is it all about? Well, keep reading!

Clean eating – What is it?

Clean Eating For Weight Loss donts

Clean eating is an eating pattern that has a focus on fresh and whole foods. People who follow this lifestyle choose minimally processed real foods that have the most nutritional benefits.

The whole idea is to consume foods as close as possible to their natural state.

Here are some guidelines that you should follow:

1) Eat more fruits and veggies

fruits-and-veggies- ornish diet

Veggies and fruits are healthy beyond doubt and are loaded with fibre, vitamins, minerals and plant compounds that help in fighting inflammation. This way cells are also protected from damage. Eating more fruits and veggies is linked to a reduced risk of cancer, heart disease and many other diseases.

Fresh veggies and fruits are the best foods for clean eating as they can be eaten raw just after getting picked from the tree and washed.

You can include more fruits and veggies in your diet by adding more of them in your salad. Try to wash and chop a variety of veggies and keep them in your fridge so that you can take out some whenever you need.

2) Limit consuming processed food


Processed foods are the ones that have been modified from their natural state and hence are opposed to clean eating. They are foods that have lost their goodness during processing and gained unhealthy ingredients. Consuming more processed foods can make you gain weight over time! So, steer clear of them!

3) Read labels

how to read food labels

When you eat clean, you must stick to whole, fresh foods. However, you can include packaged nuts, meats, veggies and other foods after reading labels. You have to make sure that the product does not have preservatives, unhealthy fats or added sugars in it.

4) Stop consuming refined carbs

Foods Which Make You Fat white bread


Refined carbs are foods that are highly processed and are easy to overeat. They have very little nutrients to offer. Refined carbs are linked to obesity, fatty liver, inflammation and insulin resistance.

To eat clean, you must choose grains that are minimally processed and should try your best to avoid them.

5) Avoid sugar

no sugar please

When you have decided to eat clean, you must ensure that you avoid sugar. The problem is that sugar is found in many foods even if they are not predominantly sweet such as sauces and condiments.  Sugar leads to many health problems like obesity, diabetes, fatty liver and cancer. Occasionally you can have natural sugar such as honey.

6) Limit alcohol intake

Foods Which Make You Fat diet alcohol

The habit of drinking alcohol is not good by any means. Wine, which is much raved about, has just antioxidants to offer.  Consuming alcohol frequently can increase the risk of many health problems. So, pull the plug on alcohol while clean eating.

7) Choose water as your primary beverage


The healthiest and the most natural beverage is water. It has nothing added to it and can be defined as a ‘clean’ beverage. Keep yourself well hydrated with water. By drinking plenty of water, you can achieve a healthy weight.

8) Choose meat of naturally raised animals

You should choose the fresh, unprocessed meat of animals that comes from animals raised in farms that are hygienic and don’t give animals growth injections or hormones.

The bottom line

Clean eating is a lifestyle in which you choose to eat foods that are minimally processed and enjoy the natural flavours of food.

Hope you liked this post on clean eating!

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