Thursday, March 27, 2014

Helpful, Healing Meditations

Here is a playlist of the Most Helpful Meditations I've found on You Tube, and I'll also include them separately below.

This one is excellent one to do after your morning prayer. (or anytime during the day - not at bed time)

Guided Morning Meditation 

This one would also be great for the morning (or anytime during the day - not at bed time). It would be a very good one to do in the middle of the day too. If it's warm enough, you could go recline in your car during a break and take 15 minutes to clear your mind and reset your thoughts for a super positive uplift.

Positive Meditation Uplift Your Emotions

These next two are the best ones I've found on Youtube to do in your bed right before you go to sleep. (You can also do them during the day, but I think it's best to lay down to do them.) They help me quiet my mind and send a calm restful feeling throughout my body. 


This is the meditation that Angie Holpuch supports most. My homework for a few weeks was to do this once during the day and once at night. It was very helpful to get my mind and body to relax (although she's a bit mono-tone and the music isn't my favorite) - still a great tool though!

and this is a CD that I HIGHLY recommend. I found this even before my diagnosis, and it was the first thing that truly started to shift my mindset and help me relax and calm my mind and body. Seriously, this is the best $9 I've ever spent on Amazon!

You can also get the individual tracks at the link above, and if you are interested in that, these are the ones I'd recommend in order of helpfulness for me for certain times:

Before bed/while falling asleep:
Flowing Comfort
Progressive Relaxation
Relaxing Restful Breathing
Guided Imagery - Floating Through Colors

As a rejuvination/de-stresser/energizer mid-day:
Power Nap
Guided Imagery - Inner Energy
Relaxing Restful Breathing

As an Emotional Reset:
Guided Imagery - Inner Wisdom

As you can tell though, I recommend getting the whole album. Why not? It's only as much as a Chipotle Rice Bowl with a Side of Guacamole and Chips, and we could all give that up once for relaxation, calm and a good night's sleep :)

I hope that all/any of this could be helpful to you. Please feel free to share with anyone you think it could help.

Wednesday, March 26, 2014

I Strive to Be Healthy by… Young Adults Ways to Strive to Be Healthy

I Strive to Be Healthy by…  From the March Issue of the Ensign Magazine. Click on the Title for the full article and more info.

Here young adults share their patterns of healthy living based on teachings from the Word of Wisdom, from other scriptures, and from our latter-day prophets. How have these teachings blessed your life? These young adults bear testimony that as we learn and honor these teachings for healthy living, we will receive the promised blessings.
Establishing Good Sleeping Habits
In today’s world, addictive substances are sometimes viewed as a way to deal with pressures and stresses. In addition, many drink coffee because they feel they need extra energy. Because my mother taught me the importance of good sleeping habits, I know that these additional substances aren’t necessary; adequate rest is a much more effective solution (see D&C 88:124). When I get a good night’s sleep, I have more energy for the day. I am better able to handle the stresses of life, my mind enjoys increased clarity, and I am better able to work under pressure.
Anthony Castillo, Florida, USA
Enjoying Mountain Biking
Being healthy and living the Word of Wisdom (see D&C 89) are not merely about staying away from coffee, tea, tobacco, alcohol, and harmful drugs; good health is also about fueling my body with good things and wisely engaging in activities that will enable me to function optimally. I am passionate about mountain biking. By maintaining my physical and spiritual health, I can pursue my passion and know that I will be blessed with strength and endurance.
Brock Dunlap, Texas, USA
We learn from the scriptures that the soul has two parts: body and spirit (see D&C 88:15). Gardening is a healthy hobby that nourishes both. It’s hard work; it would be so much easier to run to the store to pick up my veggies and herbs. However, the benefits of gardening go far beyond having access to healthy food. I love the moments of focused meditation that come along with working in a garden. It is a time that I can clear my mind of distractions and focus on the task at hand. Also, gardening is a way for me to gain momentum for living a healthy lifestyle. When I garden, I find that I’m more aware of what I’m eating throughout the day and that I’m more inclined to exercise. It is truly energizing. And when I treat my body well, my spirit benefits also. I feel closer to Heavenly Father and know that I’m becoming the soul he wants me to be.
Laura Gauthier, Illinois, USA
Drinking Green Smoothies
For a long time it was difficult for me to get any fruits and vegetables into my diet because of some serious food allergies. I could hardly eat more than four blueberries at a time without feeling ill. When I discovered green smoothies, everything changed. At first my body struggled, but over time my allergies diminished substantially and I became full of energy. I love creating new smoothies, and I try to put the most nutrient-dense and colorful fruits and vegetables into them: kale, Swiss chard, spinach, lime, peaches, mango, strawberries, coconut, and so on. I am grateful for the Word of Wisdom and for the blessings I’ve received as I’ve incorporated its principles into my life.
Tara Walker, Idaho, USA
Seeking to Reach My Potential
Being diligent in both exercising and eating right has helped me realize how blessed I am to have a healthy body and how important it is to take care of it. I want to be able to live a long, healthy life. I want to be in the best physical, mental, and spiritual condition I can be for as long as possible so I can reach my full potential on earth. I think that is one of the reasons why our Heavenly Father gave us teachings in the scriptures and from living prophets about how to stay healthy—so we will be able to do what we came to earth to do and to carry out His will.
Allyson Macy, Utah, USA
Exercising Often
For me, exercise is one of the best ways to rejuvenate my body and my mind. When I get carried away thinking about problems and questions that I have, it is exercise that helps me see things more clearly. I don’t always run or lift weights; sometimes I just go for a walk. It’s interesting that after exerting energy to exercise, I always have more energy and feel more alert. When I get in a routine and exercise regularly, I have a happier outlook on life. I know that the Lord has given us a stewardship over our bodies. Exercise is one way that we can show Him that we are grateful for the blessing of a mortal body.
Ryan Brown, Michigan, USA
Appreciating Both Body and Spirit
I know that the Word of Wisdom is a true code of health for both our spirits and our bodies. As I have learned more about how to eat well, exercise, and seek balance in other aspects of my life, I have gained a deeper understanding of the sacred relationship between our bodies and our spirits. I have learned to respect my mortal body and be grateful for it, no matter what is going on in my life. My testimony of the importance of good health has been reinforced through teachings in the Doctrine and Covenants and teachings from our living prophets. I know we are blessed when we seek to follow these teachings and live them fully.
Christine Baird, Texas, USA
Focusing on the Blessings
My favorite blessing promised in the Word of Wisdom is that we can “find wisdom and great treasures of knowledge, even hidden treasures” (D&C 89:19). For a long time, this was a very abstract phrase to me. But now I understand that this promise includes improved self-discipline and self-control. We gain greater power to exercise our agency because our minds are clearer, our bodies are stronger, and our hearts are at peace. As I live the Word of Wisdom and maintain a healthy lifestyle, I find that the Lord more readily answers my prayers for health, peace, and joy.
Linda Flores, Washington, D.C., USA
Teachings for healthy living: 1 Corinthians 3:16–176:19–20Doctrine and Covenants 59:16–2088:12489Boyd K. Packer, “Ye Are the Temple of God,” Ensign, Nov. 2000, 72–74
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Better than Ever Black Beans and Rice a 30 Minute Meal!

I really learned how to cook after we got married when we were in college by... watching FoodNetwork. Yes, the hours I spent learning from Giada and Rachel Ray were truly beneficial. Although I don't eat many of their ingredients in my cooking anymore, I still admire their abilities and appreciate their skill in teaching the average person (me) how to cook. I especially loved Rachel's show, "30 Minute Meals." I've learned in my food/nutrition journey that in cooking from scratch with whole food, plant based ingredients, 30 minute meals are hard to come by. So, I am proud to announce, that I have come up with a healthful 30 minute meal!! Enjoy!

- 2 diced onions
- 3 cans black beans (including liquid - DO NOT drain)
- Optional: 1/2 cup ham for added flavor
- Optional: 1-2 cups diced mushrooms
- Optional: 1 small can green chiles
- 2 Tb garlic
- 2 Tb Soy Sauce
- 1 Tb Worcestershire Sauce
- 1 Tb apple cider vinegar
- 1 Tb oregano
- 2 Tb nutritional yeast - from the bulk section of health food store (great plant based source of B vitamins)
- 2 Tb lemon juice
- fresh cracked pepper 
(There is enough salt in the beans and soy sauce, so I don't add any)

(Cook 2 cups of rice (or another grain) in a rice cooker with as much water as needed, we love sweet brown rice - from the bulk section of health food store)

1. Start cooking the rice in the rice cooker (allow extra time for brown rice)
2. Add onions to a large, deep pan and saute on medium high heat(adding 1 Tb. water at a time to keep them from sticking) until they start to be translucent.
3. Add all other ingredients and bring to a boil. Then reduce to a simmer, and simmer until rice is ready.

- While the beans simmer, and the rice cooks, you have time to make a quick green salad, and voila! You'll have dinner on the table in 30 minutes!

Sorry folks. No Pictures yet. I'll take some the next time I make it, which will probably be soon. I don't know if Seth has ever raved about any dinner I have made more than this one :)