By Guest Blogger: The Nourishing Gurus
Though it may seem trendy to add flax seeds to your daily regimen, these power-packed seeds deliver an amazing array of health benefits beyond a good dose of fiber, minerals, and healthy fat.
Flaxseeds, known for their anti-inflammatory properties, have been shown to contribute to bone health, cancer prevention, reduction of blood clots, stabilizing blood sugar, and reducing blood pressure and cholesterol. Studies on flax demonstrate that it helps detoxify harmful forms of estrogen, and is beneficial for reducing breast cancer risk.
Whole flax seeds will last longer than pre-ground flax, but they need to be ground in order to reap the benefits. Flax (whole or ground) should be stored in an airtight glass container in your refrigerator or freezer.
Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. And because it is prone to oxidation, never use flaxseed oil in cooking. Instead, add it to foods after they have been heated.
Here are some great ways to add flax to your diet:
- Sprinkle ground flax on hot or cold cereal
- Add ground flax or flax oil to smoothies
- Use flaxseed oil in place of other oils for salad dressings
- Add ground flaxseeds to your homemade energy bars, muffins or pancakes
- Sprinkle ground flax onto a slice of bread spread with peanut or almond butter
We suggest an intake of 1-2 tablespoons of ground flax/oil daily.
Energy Burst Bites
These travel well and are great for a quick on-the-go nutritious snack or healthy dessert. Makes about 16-20 bites. Serving size = 1-2
- 2 tablespoons maple syrup
- 2 teaspoons vanilla
- 1/2 cup nut or seed butter
- ¼ cup ground flax seeds
- 1 cup fine coconut flakes
- Sprinkle sea salt
- Sprinkle cinnamon and/or ginger
- Slivered almonds or pecan halves for topping (optional)
Line a baking tray with parchment paper. Mix all ingredients with a wooden spoon. May need to really work the “batter” to get uniform mixture and make sure it’s all combined.
Use your hands to “squish” and form about 1-inch round balls, pressing them flat once you put them onto the tray. Press a piece of slivered almond or half a pecan into the top of each piece (optional). Once they are firm, remove from tray and store in a glass container in your fridge or freezer.
BIO: Jane Schwartz RD and Stephanie Goodman CNC are The Nourishing Gurus. Jane and Stephanie help busy professional women create sustainable long-term healthy eating habits by eliminating diets, overwhelm, and kitchen chaos. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods, but powerful habit and mindset shifts. YouTube Instagram Twitter
Have you been hearing a lot about all the physical, mental, and psychological benefits of a meditation practice and wanted to learn more? You may even have tried one of the many meditation apps. There is nothing more effective than an intimate, in-person, hands-on workshop with tips and energetic discussion to create an effective and regular practice. This way you too, can enjoy all of these benefits in the comfort of your own home or even while on the go. In this 2-part workshop, you’ll learn the background, misconceptions, benefits, and techniques of meditation with an experienced practitioner. No previous experience is necessary.
I am offering this two-class workshop in May:
Saturday, May 4th 9:00-11:00*
Saturday, May 11th 9:00-11:00*
Email me for more details at firstname.lastname@example.org
* If the idea of getting up for a 9:00 session is too much, no worries. This is stress-free stuff. We can arrange a mutually convenient time to go through whatever content you missed prior to your arrival.
Due to space, comfort, and the importance of an intimate setting, I’m taking a small number of students on a “first registration” basis. Cost for this two-session class (total of 4+ hrs) is $60. Special Notice: Your payment is your registration and will officially hold your spot for you. Spots are already being taken. To register, please mail, drop off, or arrange a mutual meeting time to send a check or cash. If I see you in a currently running class, feel free to bring before or after. I will confirm receipt/attendance. Class will close with maximum number of students and a waiting list will then take effect. If class size falls below optimal, I will cancel and return any payments or shift them toward other classes based upon your preference. So…reserve your spot today, there is nothing to lose by registering in advance. Unlike a more traditional business, these are small, focused classes. Your deposit will be used to reserve your space or returned to you if class goes over max. or if your plans change.
By request, I’m posting this poem by Danna Faulds. I’d like to add that I’m thankful for all of my students who put up with my inspirational reading, writing, and sharing — it’s joyous for me! It is my hope that choices and the power of words will be the platform and impetus for transformation and going deeper into the practice of yoga. Namaste all!
Let It Go
by Danna Faulds
Let go of the ways you thought life would unfold; the holding of plans or dreams or expectation – Let it all go.
Save your strength to swim with the tide. The choice to fight what is here before you now will only result in struggle, fear, and desperate attempts to flee from the very energy you long for. Let go.
Let it all go and flow with the grace that washes through your days whether you receive it gently or with all your quills raised to defend against invaders.
Take this on faith; the mind may never find the explanations that it seeks, but you will move forward nonetheless.
Let go, and the wave’s crest will carry you to unknown shores, beyond your wildest dreams or destinations.
Let it all go and find the place of rest and peace, and certain transformation.
Balasana (Child’s pose) is a beautiful, multi-functional posture that can provide a soothing, nourishing respite from the outer world. Yes, a mini vacation!
It is an asana (posture) that stretches the hips, thighs, and ankles. By having your brain beneath your heart, you receive the benefits of being in an inversion that isn’t too taxing on your shoulders or neck. It relieves back and neck pain when the head and torso are supported. The forward bend of the torso and positioning of the head can trigger the parasympathetic nervous system, the “rest and digest” feature of the autonomic nervous system. It can also tone the vagus nerve (which regulates the heart, blood pressure, digestion, etc.). Toning the vagus nerve is becoming a treatment for many issues, such as migraines, Parkinson’s, PTSD, epilepsy, and depression/anxiety to name a few.
Balasana allows you to check in with your body and breath. It’s restful and restorative. It can even be practiced in bed! It’s a wonderful tool to connect with your back body. While in this pose: Tune into your breath. Feel your back body rise with your inhale and lower with your exhale. Follow the breath up and down the spine. After several breaths, shift your attention and awareness to the ribs, feeling them widen with your inhale and soften with the exhale.
You may need to modify this posture for comfort. Or just like other yoga poses, listen to your body, and know when to back off. Here are a few suggestions:
- If it’s difficult to rest your buttocks on your heels, place a folded blanket between the backs of your thighs and your calves.
- Try spreading knees wider apart. This can prompt a deeper stretch in the hips.
- Cushion the top of your feet with a blanket or fold your mat for padding under feet.
- Support your forehead with a firm pillow, block, or blanket. You can also stack your hands and rest your head on your hands.
- Extending your arms opens the shoulders and chest. Doing this makes the pose more active versus restorative. Note: see the featured image in this post. As an alternative, try resting your arms alongside your thighs, palms up, giving your shoulders a well-deserved break.
For more information on Balasana (Child’s Pose) click here: https://www.yogajournal.com/poses/child-s-pose