One thing I would like to emphasize when making your dietary changes or change of any kind, always start where you are and give yourself leeway, as dietary changes are challenging and change comes easier for some than for others. Be kind and considerate to yourself and family members. This is important because you want to be in a frame of mind that is nurturing and healing. What you think about yourself, those you love and the changes you are making is most important. You want these changes to become part of your lifestyle, not just a temporary change.
Unlike yesteryear, our lives are filled with more activity and irregular work hours, making our time and resources more exacting. My first suggestion would be to look at your schedule and how you arrange your current meal times and see if changes are needed. Are you eating to much on the go, eating out too much or is everyone responsible for themselves.
Without sounding too old fashioned, it is important to schedule some meals as a sit down occasion, whether it is just for yourself, yourself and a partner or the family. Make your meal special. With just a little effort you can set a nice table. If you have linens in the closet, get them out, use them. Nothing makes even a simple meal more elegant than a nice table cloth and cloth napkins. If you do not have linens, plan a special shopping trip, many stores carry reasonably priced table linens. If you do not have the time or budget for linens, placemats can be an artistic way to set your table, they come in various fabrics as well as easy to clean plastics and other materials. Add heavier paper dinner napkins and you have a lovely dinner table setting that is quick and easy. To keep costs low, use your paper dinner napkins only for your set down meals. This is a way of honoring yourself, making some meals special and changing the way you perceive food. You may find it so enjoyable, these special meals will become a part of your daily routine.
As you consider the changes you need to make in your relationship with food, you will find other creative ways to make this change easier, gratifying and special. Next time we will have tips for cleaning out the cabinets, easy ways to prepare delicious, healthy meals and snacks that will fit your time and food budget, plus getting the family involved in the process.
Wishing you happy and creative changes in your endeavor to eat healthier.
We are the Black Walnut
"Nuts"for Healthy Living
Saturday, October 24, 2015
Sunday, October 11, 2015
Meditation
On our quest to decrease stress, we have talked about different types of exercise. Now I would like to like to touch on the practice of meditation. Meditation is not a new practice, like yoga, it has been a part of the Indian culture and religion for thousands of years.
For those new to meditation, keep it simple. Did you know, that just by closing your eyes, you close the door to 80% of the outside world; add a deep breath or two and you can already feel a measure of relaxation. As a beginner, set attainable goals. Finding just five minutes once or twice a day is a good starting point for a novice. Many people find early morning or just before bedtime works well, but the best time is the time that is right for you and your schedule. You will need a quiet place where you will not be disturbed for five minutes. Sit straight with both feet flat on the floor and arms relaxed by your side or on your lap. Simply close your eyes, take a deep breath in and exhale slowly, continue this for another two to three slow deep breaths, in and out. With each breath, you will feel more relaxed. Allow any thoughts to enter and exit your mind by just observing them as if they were part of a play, entering and exiting, letting each thought go as it exits the stage. As you end your meditation, slowly open your eyes and give yourself a few seconds or a minute or so to acclimate you your surroundings.
As you become accustomed to the practice, you may want to lengthen the time you spend meditating. If interruptions are likely to occur, I have found a friendly sign on the door with an approximate time frame, helps others to respect your quiet time.
Practicing meditation has been shown to have positive health benefits and a feeling of well being.
Wishing you good health, happiness, love and peace.
The Black Walnut "Nuts"
For those new to meditation, keep it simple. Did you know, that just by closing your eyes, you close the door to 80% of the outside world; add a deep breath or two and you can already feel a measure of relaxation. As a beginner, set attainable goals. Finding just five minutes once or twice a day is a good starting point for a novice. Many people find early morning or just before bedtime works well, but the best time is the time that is right for you and your schedule. You will need a quiet place where you will not be disturbed for five minutes. Sit straight with both feet flat on the floor and arms relaxed by your side or on your lap. Simply close your eyes, take a deep breath in and exhale slowly, continue this for another two to three slow deep breaths, in and out. With each breath, you will feel more relaxed. Allow any thoughts to enter and exit your mind by just observing them as if they were part of a play, entering and exiting, letting each thought go as it exits the stage. As you end your meditation, slowly open your eyes and give yourself a few seconds or a minute or so to acclimate you your surroundings.
As you become accustomed to the practice, you may want to lengthen the time you spend meditating. If interruptions are likely to occur, I have found a friendly sign on the door with an approximate time frame, helps others to respect your quiet time.
Practicing meditation has been shown to have positive health benefits and a feeling of well being.
Wishing you good health, happiness, love and peace.
The Black Walnut "Nuts"
Tuesday, October 6, 2015
Exercise
Hatha yoga, commonly referred to as "yoga" has been a part of the Indian culture and religion for
thousands of years. The sages understood the importance of balancing body, mind and spirit. The
series of exercises and breathing provides the muscular and skeletal movements needed for agility and well being. Because the internal organs do not get a lot of exercise, the yoga postures you practice provides internal as well as external benefits. Meditation is part of yoga practice and stills the mind,
giving you a feeling of peace and calm.
Yoga classes are readily available in most communities. Local hospitals now offer health and wellness classes and yoga may be included as part of their curriculum. Many classes are designed for older people and those with limited mobility.
If you feel drawn to this form of exercise, see what your community has to offer. The benefits can change your life and you can enjoy improved health at any age.
As always, consult with your physician before beginning any exercise program.
Until next time we wish you love, good health, prosperity, happiness and peace.
the Black Walnut "Nuts for Nuts"
thousands of years. The sages understood the importance of balancing body, mind and spirit. The
series of exercises and breathing provides the muscular and skeletal movements needed for agility and well being. Because the internal organs do not get a lot of exercise, the yoga postures you practice provides internal as well as external benefits. Meditation is part of yoga practice and stills the mind,
giving you a feeling of peace and calm.
Yoga classes are readily available in most communities. Local hospitals now offer health and wellness classes and yoga may be included as part of their curriculum. Many classes are designed for older people and those with limited mobility.
If you feel drawn to this form of exercise, see what your community has to offer. The benefits can change your life and you can enjoy improved health at any age.
As always, consult with your physician before beginning any exercise program.
Until next time we wish you love, good health, prosperity, happiness and peace.
the Black Walnut "Nuts for Nuts"
Friday, October 2, 2015
There are many facets of healthy living. Good health is never about any one thing, it is about the balance of many things. It is sometimes challenging to integrate the changes we would like to make to create good health, so it is important to take one step at a time and be flexible and gentle with ourselves along the way.
Last time we touched on exercise and the health benefits of the simple act of walking. I would like to add another thought for your consideration. If you are unable to walk as much as you would like, try parking a distance from shopping or work and walk 1-5 minutes extra minutes to your destination. Do this with each stop and it will prove to be beneficial. Make it a habit. For example, if you walk 6 minutes at each stop (3 stops) you will have walked a total of 18 minutes for the day and you have integrated additional exercise into your routine. Give yourself credit for this accomplishment and continue to look for other ways to incorporate exercise during your day. Taking the stairs instead of the elevator also comes to mind. As you become more aware of these simple routines you will see other ways to add movement to your day. Of course this additional activity will not replace a cardio workout, but it will add additional circulatory and breathing benefits and perhaps a feeling of well
being.
If a more active workout is what you need, there are many places which can meet this need. These days there are gyms, the YMCA or YWCA, or a wellness center which is part of your local hospital or health care system. Here you can participate in many types of exercise including aerobics and water aerobics, swimming, treadmills and equipment for an upper body workout. These scheduled classes give you something to plan for and look forward to as well as making new friends and acquaintances.
This naturally leads to less stress and a feeling of well being and belonging.
Always consult your physician before embarking on any exercise routine.
Our best wishes to you and yours for good health, happiness, prosperity, peace and love.
the Black Walnut "Nuts"
Last time we touched on exercise and the health benefits of the simple act of walking. I would like to add another thought for your consideration. If you are unable to walk as much as you would like, try parking a distance from shopping or work and walk 1-5 minutes extra minutes to your destination. Do this with each stop and it will prove to be beneficial. Make it a habit. For example, if you walk 6 minutes at each stop (3 stops) you will have walked a total of 18 minutes for the day and you have integrated additional exercise into your routine. Give yourself credit for this accomplishment and continue to look for other ways to incorporate exercise during your day. Taking the stairs instead of the elevator also comes to mind. As you become more aware of these simple routines you will see other ways to add movement to your day. Of course this additional activity will not replace a cardio workout, but it will add additional circulatory and breathing benefits and perhaps a feeling of well
being.
If a more active workout is what you need, there are many places which can meet this need. These days there are gyms, the YMCA or YWCA, or a wellness center which is part of your local hospital or health care system. Here you can participate in many types of exercise including aerobics and water aerobics, swimming, treadmills and equipment for an upper body workout. These scheduled classes give you something to plan for and look forward to as well as making new friends and acquaintances.
This naturally leads to less stress and a feeling of well being and belonging.
Always consult your physician before embarking on any exercise routine.
Our best wishes to you and yours for good health, happiness, prosperity, peace and love.
the Black Walnut "Nuts"
Friday, September 25, 2015
"Fall" for Health
Hi Folks,
We're back…. Celebrating this fall season of colors with a new agenda. Like the variety of fall colors, we will share an assortment of ideas and information about healthy living. Our new blog will cover topics such as culinary herbs, the latest information on herbs and supplements, recipes, chemical free cleaning tips, chemical free lawn and garden maintenance, stress reduction, finding your full potential and meeting your personal goals.
Walking is a wonderful exercise, even if you have a knee problem or are older and have osteoarthritis.
Gentle walking can improve circulation and subsequently mobility. The deeper breathing you do during your walk also helps your heart, lungs and brain, giving you a sense of well being. Fall is a
beautiful time of year to start a new routine for the coming seasons.
As always, check with your doctor before beginning any exercise program. This is a necessary step if you have health and mobility issues. While walking and exercise helps promote a healthy life style, physical limitations may prohibit this. This is for you and your doctor to decide.
See you next blog…stay tuned as each will be a pleasant surprise.
We wish you happiness, prosperity, good health and peace.
The Black Walnut Nuts
We're back…. Celebrating this fall season of colors with a new agenda. Like the variety of fall colors, we will share an assortment of ideas and information about healthy living. Our new blog will cover topics such as culinary herbs, the latest information on herbs and supplements, recipes, chemical free cleaning tips, chemical free lawn and garden maintenance, stress reduction, finding your full potential and meeting your personal goals.
Walking is a wonderful exercise, even if you have a knee problem or are older and have osteoarthritis.
Gentle walking can improve circulation and subsequently mobility. The deeper breathing you do during your walk also helps your heart, lungs and brain, giving you a sense of well being. Fall is a
beautiful time of year to start a new routine for the coming seasons.
As always, check with your doctor before beginning any exercise program. This is a necessary step if you have health and mobility issues. While walking and exercise helps promote a healthy life style, physical limitations may prohibit this. This is for you and your doctor to decide.
See you next blog…stay tuned as each will be a pleasant surprise.
We wish you happiness, prosperity, good health and peace.
The Black Walnut Nuts
Wednesday, November 27, 2013
Black Walnuts
Seasons come and seasons go. Winter is here again and it is time to think about ways to build our immune system and nourish our bodies and minds, so we can continue to do the things we love. Black walnuts are high in protein, its many nutrients support body systems and it is a natural source of iodine. Shop wise, choosing nourishing whole foods to make your body strong and resist the ills
of winter, so you can enjoy friends, family and all of the activities this season has to offer.
of winter, so you can enjoy friends, family and all of the activities this season has to offer.
Wednesday, August 4, 2010
The Stately Black Walnut Tree
The tree is as tough as the nut. The wood from the black walnut tree is used for furniture, as it is a hardwood with a beautiful grain. In is also very good for out door use. The tree can grow to 90 feet and beyond. They are a beauty to behold. Unfortunately, they have been overharvested for their wood. Stay tuned for the many health benifits of the nut itself.
Subscribe to:
Posts (Atom)