The Power of Positive Affirmations

“Mastery comes from confidence. Confidence comes from experience. Experience comes from practice. Practice comes from commitment. And commitment comes from vision.” -Randy Gage

According to the National Science Foundation, the average person has about twelve thousand thoughts a day. The thoughts that travel though our minds shape us and give us the beat we walk to—they are the soundtrack of our lives.

What is your soundtrack like?

Ponder this for a second: How many of your thoughts are positive and how many are negative criticisms you hear from others or from yourself? How many are worries or negative judgments? How are those thoughts influencing you?

It’s very easy to get overwhelmed by negative thoughts without realizing it. You may catch yourself in a pattern of focusing on what you feel is lacking in your life as opposed to recognizing and expanding upon the things that make you feel grateful and happy.

Affirmations give you the power to rewrite your personal soundtrack to include the optimistic and encouraging thoughts that help you grow and achieve what you really want. The act of stating your desires out loud helps to literally rewire the brain pathways that discourage and limit you. All achievement begins in the mind, so we practice affirmations to galvanize the mind into positive action. You are what you think!

Affirmations need to be stated in the most positive terms possible. It’s best to avoid negative statements, or phrases with any grammar of negation. Use sentences that concretely affirm what you do want rather than what you don’t want.

For example: “I am no longer unhealthy” is a negative statement. Your brain will pick up primarily on the “no” and “un” of that sentence, which detracts entirely from your purpose.

Instead, affirm, “I am now perfectly healthy in body, mind, and spirit.” This statement is much more powerful: it is positive, which reinforces your desired goal and doesn’t confuse your subconscious mind with the mention of the undesirable condition.

Also, make sure to structure your affirmations in the present tense. Avoid phrases like, “I am going to have a wonderful job,” because speaking in the future tense means your results will always be waiting to happen. Instead, affirm your desires in the present, for example, “I now have a wonderful job.”

The following points are the mechanics that make affirmations powerful. When crafting your affirmations, be sure to incorporate each of the following elements:

REPETITION: Repeating imprints the affirmation into your subconscious mind.

EMOTIONS: Get involved, be passionate, and use your emotions. Think carefully about the meaning of the words as you repeat them rather than just writing, typing, or saying them.

PERSISTENCE: Practicing affirmations with persistence achieves results much sooner than practicing them periodically. Successive sessions will have a compounding effect.

BELIEF: You need the ability to feel what it would be like when the desire you’re affirming is fulfilled. Every time that you have a need—and that need is met—a certain feeling is produced in you.

IMPRESS YOURSELF: Personalize your affirmations. They must resonate with you—feel right to you. The stronger your connection with the affirmation, the deeper the impression it makes on your mind, and the sooner you will manifest positive results.

Through meditation and the practices taught here, you have the opportunity to rewrite your negative thinking and focus on the positive things that are constantly blossoming around you. The more you actively reflect on your gifts and opportunities, the more strongly you position yourself for happiness and success.

Every day, recognize your progress by complimenting yourself, and while you’re at it, compliment someone else, too!

Three Vegetable Lentil Pasta

I decided to try a new Gluten Free Lentil Pasta made by Tolerant (http://www.tolerantfoods.com/). As someone with an Art History background, I like to find ways to make my food look good. Since it has been proven that we first eat with our eyes, I try to choose colors that go together, balance nutrients, and find an appealing flavor profile. The first look entices us to try the food. The taste and texture get us to continue eating!

Base Ingredients:

Black-eyed Peas

Kohlrabi

Red Onion

Garlic

Cauliflower

Oil

Vegetable broth

Unsalted butter

Lemon juice

Black-eyed peas are low in calories and high in fiber. They are a source of protein for vegetarians and contain potassium, zinc, and iron.

Kohlrabi is low in calories and high in dietary fiber like black-eyed peas. It is a rich source of vitamin C and B complex vitamins. It is a good source of calcium, potassium, and iron.

Substitutions:

Shallots for onion and garlic

Vidalia onion for sweet flavor

Black beans or chickpeas for black-eyed peas

Chicken or beef broth for vegetable broth

Instructions:

Cut ½ a red onion into small pieces

Dice 4-6 cloves of garlic (depending on size)

Trim the leaves off the kohlrabi and save for another recipe. Remove the outer skin of the kohlrabi and dice into small pieces (just a bit larger than your pieces of onion).

Cut a cup of cauliflower florets into small pieces

Sautee vegetables in 1 tbsp of oil (I used walnut oil) and 1 cup of vegetable broth until tender.

Add 1 cup of black-eyed peas (drain and rinse beans from a can OR use beans you have rehydrated already).

In a separate pot bring 6 cups of water to a boil. Add 2 cups of uncooked pasta and stir from time to time to check for doneness. Cook about 5 minutes, removing the pasta when it is just a bit al dente.

Reserve 1 cup of the pasta water

Drain the pasta and add to the pan with the vegetables. Add 1 TBSP unsalted butter, 2 TBSP lemon juice (fresh squeezed is ideal), and some of the reserved pasta water. Add the pasta water ¼ cup at a time. Use it only to integrate the dish. You may not need to use it all! You are coating the pasta, not creating a sauce.

Serve: As a side dish to accompany a sandwich or animal protein. Sprinkle with feta or parmesan if you wish to add a salty/creamy taste. Sprinkle with sesame seeds if you wish for a bit of a crunch.

Cooking Time: From set up to clean up 30-45 minutes

Read more recipes on my blog, Healthy Recipe Variations!

Rene’ MacVay

In honor of St. Patrick’s Day this week, I wanted to make something GREEN. I did not want to go with the traditional pesto sauce or spinach and artichoke dip as those are things already on people’s go-to list. I wanted to find other simple recipes that were healthy, satisfying, and could please a crowd!

These dishes are YogaLean. They are easy to make, use very few ingredients, use natural products, and can be made in advance and in big quantities so healthy food is at your fingertips when you are hungry. Having healthy foods as go-to options will lead to making healthy food choices. Plan ahead. Play with your food. Have fun!

I started with a box of Quinoa Pasta from Ancient Harvest. I chose a plain quinoa pasta to highlight the GREENS in the dish in honor of St. Patrick’s Day!

Both side dishes are meant to serve two. If you wish to make them for more, just increase the quantity. Both can be meals on their own or side dishes to a seafood/meat/poultry dish or a simple sandwich.

Cook time: Set up to clean up was 45 minutes.

Enjoy cooking. Make a little extra so you have healthy food to eat as a snack. You can read more recipes on my blog!

Kohlrabi Pasta with Garlic, Onions, Chick Peas, and Lemon

Base Ingredients:

Kohlrabi leaves (2 cups)

Garlic (4 to 6 cloves)

Onion (RED adds more color to the dish, use 1/3 of the onion)

Vegetable broth (1 cup)

Lemon (1/4 cup juice…fresh squeezed is preferable, if possible)

Chick Peas (1 and 1/2 cups, dehydrated and reconstituted or from a can)

Quinoa Pasta (2 cups UNcooked)

Instructions:

Begin by cutting one or two kohlrabi leaves (depending on size) into very small pieces.
Rinse cut greens and set aside.
Chop 4-6 cloves of garlic (depending on size) and 1/2 an onion. Place in a pan with 1 TBSP olive oil. Stir so the vegetables are evenly coated with oil and start to become translucent. At this point, add the broth and Kohlrabi leaves and cover. Stir frequently to ensure the liquid does not cook out of the pan. Add a bit more if you need to soften the kohlrabi more (personal preference).
When the vegetables are cooking follow the instructions for the pasta on the box. I measured 2 cups of DRY pasta for this dish. The pasta will cook for 5 minutes. Remove from the water when still a bit el dente.
Add the pasta, vegetable mixture, and chickpeas to the container in which you wish to serve the dish for two.
Drizzle the juice of 1 lemon on the dish and toss just before serving.

Serving Suggestions:

Can be placed on a bed of lettuce to make it a MAIN DISH.

Can be served as a side dishes to a seafood/meat/poultry dish or a simple sandwich.

HINT: Leftovers can be stored in an airtight container in the refrigerator.

Spinach and Feta Pasta with Sunflower Seeds

Base Ingredients:

Spinach leaves (1 cup)

Butter (1 TBSP)

Feta Cheese (Crumbled) 1/2 cup

Quinoa Pasta (2 cups UNcooked)

Reserve 1/4 cup pasta water

1/4 cup sunflower seeds to garnish/add crunch

Instructions:

As the pasta water is coming to a boil, rinse the spinach and cut into small pieces. Place in bottom of colander.
After the pasta water comes to a rolling boil, add 2 cups of quinoa pasta and stir once. Remove after 5 minutes. Reserve 1/4 cup of pasta water and put in serving container. Drain pasta in colander. The hot water and warm noodles will blanch the spinach in the colander.
Add the pasta/spinach mixture to the serving bowl or container in which to refrigerate the dish.
Sprinkle with feta and sunflower seeds.

Options:

Sautee the spinach in olive oil and garlic then add it to the pasta.

Include olives to add a naturally salty flavor.

Serving Suggestion:

Can be placed on a bed of lettuce to make it a MAIN DISH.

Can be served as a side dishes to a seafood/meat/poultry dish or a simple sandwich.

7 Ways of Using Essential Oils for Weight Management

Essential oils have myriad health and mood benefits, some more familiar than others. Most of us have heard of the calming effects of lavender and the invigorating effects of peppermint, but we seldom consider the fantastic support these and many other essential oils can add to our weight management efforts.

There’s no reason to wait for a special occasion to benefit from the transformative powers of essential oils. I love to incorporate a variety of oils in my daily life for many purposes. Below are a few of my favorite tricks for using essential oils to encourage weight management. I especially like our partner’s oils because you can inhale them, apply them to your skin, and ingest them.

1. Peppermint oil has a powerful ability to awaken and stimulate the system. It offers a terrific boost in energy and an excellent alternative to that sugary snack or excess cup of coffee that, while providing a quick fix, will soon lead to a crash. I love to put a few drops of peppermint oil in my water to wake up in the morning. And, before I go on a run, I massage a couple drops into the back of my neck for alertness and endurance. Peppermint is an excellent aroma for greeting a new day!

2. Eucalyptus oil, like peppermint oil, has a powerfully enlivening effect. It’s perfect to keep on your desk, dot a little on your wrist, and treat yourself to an inhale in the middle of a tiring workday.

3. Lemon oil has a bright, fresh flavor that elevates the mood. It is also an excellent detoxifying agent, working to alkalize the body and purify the liver. I like to use it to flavor my drinking water.

4. Cinnamon oil can be used as a sweet treat in your coffee that tastes indulgent while remaining lean. It’s an excellent, aromatic alternative to the sugar-packed seasonal lattes we tend to see at Starbucks.

5. Ginger oil has a sweet and spicy aroma. Ginger in itself has often been known to have a positive effect on digestion. I like to pair this with lemon oil in water or juice for delicious and detoxifying support.

6. Lavender oil is deeply relaxing and known to reduce levels of cortisol, the stress hormone that makes us hold on to extra weight. Its calming properties are very conducive to meditation– I love to dab some on the scarf I wear while meditating. You could also drop a little in a hot bath or on your pillow to promote deep, peaceful sleep, another crucial component of weight management.

7. Grapefruit oil is purifying and energizing, producing an alkalizing effect in the body. This oil makes a refreshing and highly beneficial addition to your water, especially if you’re doing a cleanse.

These oils help ensure our success in weight management by enhancing our mood and energy level. They are integral daily elements to any weight management process: easy to incorporate, simple to use, and wonderfully effective. For further detail on the health properties of these wonderful oils, visit BethShaw.com.

Twisting Poses to Cleanse and Detoxify

Both athletic and restful, twisting poses offer wonderful benefits for the muscular and skeletal systems, preventing stiffness and injury by improving the spine’s range of movement. They are also extremely helpful in our efforts to detoxify physically and mentally, encouraging the inner organs to expel waste, thus clearing stagnant energy that impedes digestion and a peaceful, effective thought process.

I think of each twisting pose basically as a massage for the inner organs. The twisting motion literally wrings out impurities from the body’s systems, and the compression of the abdomen against the upper thighs increases healthy blood and oxygen flow for improved digestion, immunity, and hormone balance.

Spring is a time of year we when renewing energy and clearing space are particularly important. Here are three of my favorite basic twisting poses, accessible to people at any level of practice and very useful for purifying the body as we enter a new season!

Seated Spinal Twist

Getting into the Pose:

From a seated position, extend your legs out. Bring your right knee up with the soul of your foot on the floor. Place your right hand next to you or behind you and sit upright. Beginning at the base of the spine, rotate to the right, bringing your left forearm around to hold your right shin.

Holding the Pose

Use core strength against your arm to deepen the twist. Lengthen your spine with every inhale; twist further with every exhale. Switch sides.

Modifications

If your lower back rounds, sit on a rolled up yoga mat or folded blanket.

Take it to the next level: Use core strength to deepen the twist. Place your left elbow outside your right knee. Hold and breathe.

Twisting Chair

Getting into the Pose

Start in Chair pose. Lengthen your spine and place your hands in prayer position over your heart. Twist from the waist, placing your elbow on the outside of the opposite thigh.

Holding the Pose

Engage your core to support your lower back. Inhale, lengthen. Exhale, twist. Keep your knees together as you release deeper into rotation.

Modifications

Place one hand on the opposite thigh, the other on the lower back.

Take it to the next level: Place your bottom hand on the floor outside your foot. Reach up with your top arm as you roll your chest toward the sky.

Twisting Lunge

Getting into the Pose

From a lunge position with your right foot forward, place your left hand on the floor close to the inside of your right foot. Stack your right knee over your right ankle. With a straight spine, sweep your right arm up, reaching toward the sky.

Holding the Pose

Press through your back heel. Keep your chest close to your forward knee as you twist from the waist. Look up. Switch sides.

Modifications

Drop your back knee to the mat for a Kneeling Lunge.

Place your bottom hand on a block to help lengthen the spine for rotation.

Take it to the next level: Try a variation called the Twisting Prayer Lunge: Do a Kneeling Lunge, place your hands in prayer position over your heart. Rotate, placing the back of your arm against the outside of your forward thigh. Lift your back knee off the mat and look up for Twisting Prayer Lunge.

These are excellent poses for letting go of excess wintertime baggage in the form of stress or midline bulk and for alleviating back pain. If you suffer from issues with your back, be extra careful to come in and out of the pose gently and listen to your body’s needs. I recommend avidly incorporating these poses into your practice, especially if you are doing a cleanse, as they will support your body’s efforts to rid itself of impurities.