Health Benefits of Various Kind of Fruits and Vegetables

How to Practice Mindfulness Meditation

Published on January 19, 2010 by Karen Kissel Wegela, Ph.D. in The Courage to Be Present

Cultivating mindfulness is the key to overcoming suffering and recognizing natural wisdom: both our own and others'. How do we go about it?

In the Buddhist tradition and in Contemplative Psychotherapy training, we nurture mindfulness through the practice of sitting meditation. There are many different kinds of meditation. For example, some are designed to help us relax; others are meant to produce altered states of consciousness.

Mindfulness meditation is unique in that it is not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is.

You may wonder what good that is. After all, don't we want to suffer less? Aren't we interested in tuning in to this natural wisdom, this brilliant sanity, that we've heard about? Aren't those changes from how we already are?

Well, yes and no. On the one hand, suffering less and being more aware of our inherent wakefulness would be changes from how we experience ourselves right now, or at least most of the time. On the other hand, though, the way to uncover brilliant sanity and to alleviate suffering is by going more deeply into the present moment and into ourselves as we already are, not by trying to change what is already going on.

The sitting practice of mindfulness meditation gives us exactly this opportunity to become more present with ourselves just as we are. This, in turn, shows us glimpses of our inherent wisdom and teaches us how to stop perpetuating the unnecessary suffering that results from trying to escape the discomfort, and even pain, we inevitably experience as a consequence of simply being alive.

As we've seen in earlier blog postings, the man called the Buddha taught that the source of suffering is our attempt to escape from our direct experience. First, we cause ourselves suffering by trying to get away from pain and attempting to hang on to pleasure. Unfortunately, instead of quelling our suffering or perpetuating our happiness, this strategy has the opposite effect. Instead of making us happier, it causes us to suffer. Second, we cause suffering when we try to prop up a false identityusually known as ego. This, too, doesn't work and leads instead to suffering. (See earlier blog entries for more on these ideas.)

Mindfulness, paying precise, nonjudgmental attention to the details of our experience as it arises and subsides, doesn't reject anything. Instead of struggling to get away from experiences we find difficult, we practice being able to be with them. Equally, we bring mindfulness to pleasant experiences as well. Perhaps surprisingly, many times we have a hard time staying simply present with happiness. We turn it into something more familiar, like worrying that it won't last or trying to keep it from fading away.

When we are mindful, we show up for our lives; we don't miss them in being distracted or in wishing for things to be different. Instead, if something needs to be changed we are present enough to understand what needs to be done. Being mindful is not a substitute for actually participating in our lives and taking care of our own and others' needs. In fact, the more mindful we are, the more skillful we can be in compassionate action.

So, how do we actually practice mindfulness meditation? Once again, there are many different basic techniques. If you are interested in pursuing mindfulness within a particular tradition, one of the Buddhist ones or another, you might at some point wish to connect with a meditation instructor or take a class at a meditation center. Still, I can provide one form of basic instructions here so that you can begin.

There are three basic aspects worked with in this meditation technique: body, breath and thoughts. First, we relate with the body. This includes how we set up the environment. Since we use meditation in preparing ourselves to work with others, we use an eyes-open practice. That makes what we have in front of us a factor in our practice. Very few people can dedicate a whole room to their meditation practice, so they choose a corner of a room or a spot in their home where they can set up a quiet space.

If you like, you can make a small altar of some kind and decorate it with pictures or photos and sacred objects from your own tradition. You might want to light candles and incense as reminders of impermanence, but you can also have a plain wall in front of you. As long as you are not sitting in front of something distracting, like the TV or the desk where your computer lives, it doesn't matter too much what is in front of you.

Once you've picked your spot, you need to choose your seat. It's fine to sit either on a cushion on the floor or on a chair. If you choose a cushion you can use one designed for meditation practice like a zafu or gomden or you can use a folded up blanket or some other kind of cushion or low bench. The point is to have a seat that is stable and not wiggling around.

If you choose to sit on a chair, pick one that has a flat seat that doesn't tilt too much toward the back. If you are short, like me, you will want to put something on the floor for your feet to rest on, taking a little bit of weight. You don't want your legs dangling uncomfortably. If you are very tall, with long legs, make sure that your hips are higher than your knees-either on a chair or on a cushion. If you don't do that your back will start to hurt pretty quickly.

Okay, once you have your seat and your spot, go ahead and sit down. Take a posture that is upright but not rigid. The idea is to take a posture that reflects your inherent brilliant sanity, so one that is dignified but not stiff. The back is straight with the curve in the lower back that is naturally there. I was once told to imagine that my spine was a tree and to lean against it. It works for me; you can see if it works for you.

Sitting on a cushion, cross your legs comfortably in front of you. There's no need to contort yourself into an uncomfortable posture. Just simply cross your legs as you might have done as a child. Notice again that you want your hips higher than your knees. If necessary, add more height to your seat by folding up a blanket or towel.

Hands rest on the thighs, facing down. The eyes are somewhat open and the gaze rests gently on the floor in front of you about four to six feet away. If you are closer to the wall than that, let your gaze rest on the wall wherever it lands as if you were looking that distance in front. The gaze is not tightly focused. The idea is that whatever is in front of you is what's in front of you. Don't stare or do anything special with your gaze; just let it rest where you've set it.

Let your front be open and your back be strong.

Begin by just sitting in this posture for a few minutes in this environment. If your attention wanders away, just gently bring it back to your body and the environment. The key word here is "gently." Your mind WILL wander; that's part of what you will notice with your mindfulness: minds wander. When you notice that yours has wandered, come back again to body and environment.

The second part of the practice is working with the breath. In this practice rest your attention lightly (yes, lightly) on the breath. Feel it as it comes into your body and as it goes out. There's no special way to breathe in this technique. Once again, we are interested in how we already are, not how we are if we manipulate our breath. If you find that you are, in fact, controlling your breath in some way, just let it be that way. It's a bit tricky to try to be natural on purpose, so don't get caught up in worrying about whether your breath is natural or not. Just let it be however it is.

Again, sit for a few minutes with the posture and the environment and with your breath. In and out. In and out. Sometimes this is quantified as 25% of your attention on your breath. The idea isn't to get it "right," but instead to give you an idea that you're not channeling all of your attention tightly on to your breath. The rest of your attention will naturally be on your body and the environment.

Finally, the last part of the practice is working with thoughts. As you sit practicing, you will notice that thoughts arise. Sometimes there are a great many thoughts, overlapping one over the next: memories, plans for the future, fantasies, snatches of jingles from TV commercials. There may seem to be no gaps at all in which you can catch a glimpse of your breath. That's not uncommon, especially if you're new to meditation. Just notice what happens.

When you notice that you have gotten so caught up in thoughts that you have forgotten that you're sitting in the room, just gently bring yourself back to the breath. You can mentally say "thinking" to yourself as a further reminder of what just happened. This labeling is not a judgment; it is a neutral observation: "Thinking has just occurred." I like to think of it as a kind of weather report: "Thinking has just been observed in the vicinity."

How long should you practice? If you are new to it, try to sit for 10 to 15 minutes and gradually increase to 20 or 30 minutes. Eventually, you could extend it to 45 minutes or an hour. If you want to sit longer, you might want to learn how to do walking meditation as a break. We'll get to that in a later posting.

Finally, and perhaps most importantly, remember that mindfulness meditation is about practicing being mindful of whatever happens. It is NOT about getting ourselves to stop thinking. Repeat: it is not about getting ourselves to stop thinking. It is easy to fall into believing that that is the goal. Many people have a mistaken idea that becoming blank is the goal of meditation. Perhaps it is in some approaches, but it's not in mindfulness meditation. So once again: if you find you are thinking (and you will), include it in what you notice. Don't try to get rid of your thoughts. It won't work and it's the opposite of the spirit of the practice. We are trying to be with ourselves as we already are, not trying to change ourselves into some preconceived notion of how we ought to be instead.

Happy sitting!

10 Reasons you should Drink Lemon Water in the Mornings

I start out each day with a large glass of room temperature lemon water. Lemons are rich in vitamins and minerals, particularly vitamin C, an antioxidant that boosts the immune system, protects against cardiovascular disease and even has cancer-fighting properties. Incorporating warm water with lemon juice into your diet is an easy way to meet the daily recommended allowance for vitamin C and keep your body functioning smoothly.

According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.

10 Reasons You Should be Drinking Lemon Water Every Morning

1. Boosts your immune systemLemons are high in vitamin C, which is great for fighting colds. They're high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Hydrates the lymph systemThis cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration!

3. Enhances MoodLemon energizes you and it enhances your mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes.

Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

4. Detoxes the LiverAccording to NaturalNews.com, the citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

5. Aids in DigestionNot only will this killer combination relive indigestion, it will also help flush you out. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

6. Balances pHDrink lemon water every day and you'll reduce your body's overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

7. Helps with weight lossLemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #6) lose weight faster.

8. Acts as a gentle, Natural DiureticLemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

9. Clears skinThe vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

10. Freshens breathNot only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I'm slightly worried about it.

Alright I know I said 10 but lemons are so incredible I had to share 2 more reasons to start your day with warm lemon water!

11. Stress ReliefVitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

12. Whole Body HealthLemons and limes are high in potassium. Potassium is an important mineral that works with sodium for smooth electrical transmission in the brain and nervous system. Depression, anxiety, fogginess, and forgetfulness can often be traced to low potassium blood levels. That same nervous system needs potassium to assure steady signals to the heart. So your heart health is improved from the lemon water's potassium.

* Don't use bottled lemon juice as it can contain sulphites which a lot of people are allergic to and well, are just plain unhealthy.

Tips For Home Security Surveillance System Purchases « CBS San Francisco

Tips For Home Security Surveillance System Purchases « CBS San Francisco

10 Health Benefits of Green Smoothies

Good Fats Aren't So Great

By Tatterhood

A few years ago, I became a vegetarian because of my animal rights beliefs and the horrors of factory farming. Last year, I went vegan as I kept learning more and more about dairy and eggs farming. In the beginning, I felt better emotionally knowing that I was not harming any animals through my dietary choices. It felt like liberation. Yet, over the first six months, I started to gain weight, which I thought was strange due to having cut dairy and eggs from my diet as well as meats. I became frustrated and decided to try giving up coffee and sugar to see if that would help, and it did, but only a little. Then I thought that it had something to do with too many carbs. Mind you, I rarely eat processed foods. I'm talking about fearing that whole grains and complex carbohydrates were making me gain weight.

I got more exercise and tried my best to lower my intake of sugars and excess carbs and still nothing seemed to work. Plus, I was starving most of the time. I almost went back to eating lean meat, and then I re-watched "Forks Over Knives: The Extended Interviews", and my world was turned around. "Forks Over Knives", which can be instantly streamed on Netflix, examines a plant-based diet from the perspective of a 30 year study which was done in China, called, "The China Study". Several physicians are interviewed in the extended interviews and what the documentary reveals is that while veganism is healthier, much of what vegans eat is not, mainly too many fats and processed vegan foods. This was an "aha" moment for me. I started writing down what I was eating on a daily basis and discovered about 500 calories in the form of nuts, avocados, olive oil, soy milk, Earth Balance Buttery Spread, and vegan mayo.

One of the doctors interviewed in the film is Dr. John McDougall and what he puts forth is a diet that is heavy on plain (or nearly plain) starches such as brown rice, beans and legumes, potatoes, and whole, fresh corn. All veggies and most fruits are part of the program, but fats are not.  He has a website and has written many books on the subject.  Just search for Dr. John McDougall, and you'll find the site. I eat a fraction of the fats that I was once eating. I haven't been able to cut them all out, but I'm much more mindful of how much fat I am adding to all of my meals, and since May, I've lost 8 of the 15  pounds I had gained over 2 years. I feel so much better and healthier and I'm never, ever hungry. If you follow the program, you can eat as much of the starchy foods (brown rice, beans, corn and potatoes) you want as long as you don't add a bunch of fats to them.  Salsas, ketsup, and other non-fat condiments can be used.  Beans and rice are easy to make without fat, corn on the cob this time of year is delicious all by itself, and I've moved from soy and nut milks to rice milk in my morning beverage and on my cereals.

Switching to this way of eating was a challenge because I had thought of my fats (nuts, oils, and avocados) as "good" fats. But fats are fats and too much of them can be just as unhealthy as eating artery-clogging meats and cheeses. Most of the convenience vegan foods are highly processed rendering them unhealthy as well. Soy isolates, which are highly processed and added to virtually every packaged vegan food, are not good for you, either. I eat very little soy, but when I do, it's in the form of tempeh, edamame, or miso.

Dr. McDougall also suggests that supplements are a waste of money. We can get all of our nutritional needs met by eating good, fresh, whole foods. B12 is the only vitamin he mentions, but one can supplement one's diet with fortified alternative milks and cereals which is all we really need. The same is true of protein. Western diets call for far too much of it. Plant-based diets provide all the protein we need to be healthy and strong, not to mention less apt to suffer from heart disease, cancer, and diabetes.  There is such a thing as too much protein, which ultimately causes our bodies to be in an acidic state, resulting in illness.

I haven't cut all fats from my diet, because frankly, I can't eat a kale salad, or do a stir fry without it. Potatoes need a little fat, too.  Though I've tried steaming new potatoes and drizzling lemon and salt on them, and they are quite tasty and filling. I have, however, cut back significantly in my consumption of fats, have kept to a daily exercise routine, and have never felt more energized. The only processed food I eat is at breakfast when I might have rice milk on corn and millet cereal.  The bottom line is simpler is better, and while I occasionally opt to make something rich and delicious, I have begun to prefer my foods prepared in simple, non-dressed and non-sauced ways.

Vegetable Consumption Keeps Brains Sharp Well Into Old Age, Study Suggests

It is no secret that vegetables are good for you, but recent research by scientists at the Rush Institute for Healthy Aging at Chicago's Rush University Medical Center suggests that their benefits may extend into old age, helping slow mental decline and keeping the brain young.

The study, funded by grants from the National Institute on Aging, looked at 1,946 men and women in the Chicago area aged 65 and older, through a six-year period.

The participants were tested for short-term and delayed memory by recounting elements of a story that had just been read to them. They were also tested using flashcards with symbols and numbers. All participants did gradually worsen over time, but those who ate more than two servings of vegetables a day showed about 40 percent less mental decline than those who ate few or no vegetables.

Lead study author Martha Clare Morris said the results of the people who ate a lot of vegetables were what would be expected from participants about five years younger. It was also noted that the group that ate more vegetables were also more likely to be physically active, suggesting a connection between mind and body health, said neuroscientist Maria Carillo, director of medical and scientific relations for the Alzheimer's Association.

The results -- reported in this week's issue of the journal Neurology -- suggested that green leafy vegetables such as spinach, kale and collards appeared to provide the greatest benefit, most likely because they contain healthy amounts of the antioxidant vitamin E, the researchers said. Morris suggested the benefits might be reinforced by the healthy fats that are often eaten with vegetables, such as salad oils, which improve the absorption of antioxidants.

The researchers only studied mental decline, and did not account for any participants developing Alzheimer's disease, and they noted that the study does not prove vegetables positively impact cognitive decline, but adds to growing evidence that suggests it to be true.

"There's no question about it. A plant-based diet is the optimum diet for longevity, disease prevention and peak cognitive function," said Mike Adams, a holistic nutritionist and author of "The Seven Laws of Nutrition." "At the same time, diets high in the consumption of meat and animal products, including dairy, slow the brain while accelerating aging. If you want to live a long, healthy, disease free life, get your nutrition from plants and superfoods."

Source : Natural News