Posts in: Fitness

A Working Person’s Guide to Meditation

Posted in: Fitness, Preventative Health // 0 Comments

We are all busy, whether we work out of the house or at home. As American we pride ourselves on packing our life as full as possible, but at all that comes with a price. That price being simple moments of quiet. We all have a minute to spare in a day, or even five for that matter (think about how much time you spent on Facebook today?!). Here are some simple ways to work a little meditation into your life.

One Minute Meditation
Whether it is first thing in the morning over a cup of coffee, or maybe at the beginning of your lunch break, take a minute to sit and breathe quietly. Set a one minute timer on your phone. Sit down, either cross legged on your floor, or at your desk…not facing your computer, and close your eyes. With your eyes closed, touch your thumb to your index finger and say PEACE. Then touch your thumb to your middle finger and say BEGINS. Touch your thumb to your ring finger and say WITH. Then finally to your pinkie and end with ME. With each touch take a deep breath and exhale. This mantra is a Kundalini meditation and works great in a stressful work environment.

Walking Meditation
On lunch break, or during your morning workout, a simple 5 minute walking meditation is a great way to quiet the mind and let go. Take a deep breath with each step and focus on the simple sound of the rhythm of your feet on the ground. If a thought drifts into your mind, bring your thoughts just back to listening to your steps and breathing together. This mediation is great for grounding when you are feeling overwhelmed and you need to center yourself.

Lunchbox Health: Tips from the Pantry

Posted in: Family, Fitness, Healthy Eating // 0 Comments

Here are some ideas and recipes to get your child’s school lunch menu started off right! The perk of introducing new food to your child at lunch, is that you don’t have to negotiate with them if they are hesitant to try it. They will be in their own element, and hunger is the best sauce!

Water Down!
While juice boxes are easy, juice itself is high in calories and more sugar than vitamins. Pack your child with an ice cold cool thermos of water to wash down their lunch, instead. Or, if you feel like flavor is necessary look to coconut waters or other “water” products that will be better for hydration and have less sugar than a juice box.

Go Lean!
Change out roast beef, bologna, or ham for lean meats like chicken or turkey, and lay off the mayo. By either going light on mayo, or cutting it out entirely, combined with using a leaner deli meat you can reduce both the fat and caloric intake significantly in a simple sandwich. Oh, and using whole grain bread is only going to bring more vitamins to the table!

Go Whole!
Stay away from granola bars and other processed food snack items, like gummies for example. They are full of ingredients that are hard for the body to process, and in turn tough to provide any nutritional value to your child. Here are some options to consider as sides to a sandwich or main dish.

Yogurt Parfait: Kids love toppings. Pack a vanilla organic yogurt in their lunch and include a little sampling of their favorite cereal, fruit (dried or diced fresh), and honey for them to build their own little parfait.

Ants on a Log: Celery topped with your child’s favorite nut butter, or cream cheese, topped with dried fruit (raisins, cherries, cranberries, etc.) is a classic kid snack that is easy to pack.
Hummus: Hummus is healthy and delicious. Pair it with carrot sticks, celery, or pretzels and you are good to go!

Heart Healthy Recipe

Posted in: Fitness, Healthy Eating, Heart Health // 0 Comments

By Jon Vredenburg

Italian Cannellini Beans with Tuna
This recipe features a combination of heart-healthy omega-three fat and soluble fiber – and is a cinch to make. You can also substitute canned salmon for the tuna.

Serves 4
2 cans water–packed light tuna, drained
1/2 medium sweet onion, thinly sliced
1 celery stalk, chopped
1/3 cup fresh flat-leaf parsley, chopped
1 can Cannellini beans (or other white bean), drained & warmed
3 tablespoons olive oil
2 teaspoons red wine vinegar
Salt and pepper to taste

Place the tuna in a salad bowl and break it up slightly with a fork. Add the onion, celery, parsley, and beans. Drizzle with the olive oil and vinegar. Season with salt and pepper and toss well. Taste and adjust the seasonings. Serve at room temperature within 2 hours.

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