Simple meditation for stress relief

Meditation is one of the easiest and most inexpensive means of stress relief and its benefits are felt instantly. If you haven’t tried it before, one of the best ways to enjoy meditation for stress relief is to take a few minutes to wind down before bedtime - - even five or ten minutes is enough to feel a difference. Find a dark, quiet space and sit or lay in a comfortable position (some people like to lay on the floor with their legs raised up against a wall). Close your eyes and focus on your breathing. If your mind wanders, it’s okay, just come back to your breath. Here are a couple great articles from www.yogajournal.com to help you learn about meditation and maybe even get started with your own meditation practice!


Yoga Journal: Simple Meditation

Yoga Journal: Ready to meditate?

Meditation is one of the easiest and most inexpensive means of stress relief and its benefits are felt instantly. If you haven’t tried it before, one of the best ways to enjoy meditation for stress relief is to take a few minutes to wind down before bedtime - - even five or ten minutes is enough to feel a difference. Find a dark, quiet space and sit or lay in a comfortable position (some people like to lay on the floor with their legs raised up against a wall). Close your eyes and focus on your breathing. If your mind wanders, it’s okay, just come back to your breath. Here are a couple great articles from www.yogajournal.com to help you learn about meditation and maybe even get started with your own meditation practice!


Yoga Journal: Simple Meditation

Yoga Journal: Ready to meditate?

Did You Know?: Certain greens can be a good source of calcium

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.

"Small Health Changes, Big Results"

Making a complete lifestyle change all at once usually doesn't work because it becomes too overwhelming and too difficult to stick with. Instead, try making small changes, one or two at a time. This piece from MORE magazine lists 30 small changes to improve your health, any of which you can start doing today.

MORE magazine, December 2006/January 2007
Small Health Changes, Big Results

Making a complete lifestyle change all at once usually doesn't work because it becomes too overwhelming and too difficult to stick with. Instead, try making small changes, one or two at a time. This piece from MORE magazine lists 30 small changes to improve your health, any of which you can start doing today.

MORE magazine, December 2006/January 2007
Small Health Changes, Big Results

Cut calories by eating more slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly

A new take on the traditional peanut butter and jelly sandwich

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

Going live!

For the past several months I have toyed around with the idea of writing this blog and have practiced my writing, and coming up with content, over a handful of posts. I think it's time to finally launch this thing! Welcome, officially, to the Piece o' Cake blog, where the goal is to provide small bites of information that will (hopefully) help readers find easy, and even fun, ways to incorporate healthy living into already hectic daily lives. Take a look at the handful of posts I've already published and please stay tuned for my next post, to come sometime during this weekend. Thanks for joining me on this ride!

For the past several months I have toyed around with the idea of writing this blog and have practiced my writing, and coming up with content, over a handful of posts. I think it's time to finally launch this thing! Welcome, officially, to the Piece o' Cake blog, where the goal is to provide small bites of information that will (hopefully) help readers find easy, and even fun, ways to incorporate healthy living into already hectic daily lives. Take a look at the handful of posts I've already published and please stay tuned for my next post, to come sometime during this weekend. Thanks for joining me on this ride!

Do One Thing: Step up Snacktime at the Office

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au