Your Well Being Tip of the Day
By sitting and mindfully breathing for ten minutes a day, in as little as eight weeks you strengthen the part of the prefrontal
cortex involved in generating positive feelings and diminish the part that generates negative ones. ...Richard Davidson, PhD
Recipes from "I Am Grateful:
Recipes & Lifestyle Cafe Gratitude"
"With locations in
San Francisco, Berkeley, Marin, and Los Angeles,
Cafe Gratitude is well known for its inspiring environment and flavorful organic
foods. In “I Am Grateful”, founder Terces Engelhart presents the personal and business philosophies she shares with husband and
cofounder Matthew. She tells the story of her own path to healing and recovery from eating disorders, and explains the benefits
of a raw-food diet.” Believe me, if you want to explore raw food recipes (or want to expand your collection), this book will be
a welcome addition to your home. It includes the cafe’s most popular items and easy to follow recipes. ...Lee
I am Grace Coconut Almond Smoothie
(makes 16 oz)
- 8 ounces coconut milk
- 3 tbsp + 1 tsp chopped dates
- 3 tbsp + 1 tsp raw almond butter
- 1/2 tsp vanilla
- A tiny pinch of salt
I am Divine Fiery Carrot Avocado Soup (serves 3-4)
- 2 cups carrot juice
- 1 large avocado (save a bit for the garnish)
- 1 tbsp + 1 tsp minced ginger
- 1 tbsp + 1 tsp fresh lemon juice
- 1/2 jalapeno pepper
- 1/2 tsp chopped garlic
- 1/2 tsp cayenne pepper
- 5 mint leaves
- 15 large basil leaves
- 1 tbsp + 1 tsp olive oil
NOTE: To gently warm this soup, simply blend a little longer. The friction alone will create heat. ALSO: Capsaicin in chile peppers such as cayenne and habanero provides anti-inflammatory and anti-carcinogenic benefits.
From: I Am Grateful: Recipes & Lifestyle of Cafe Gratitude by Terces Engelhart with Orchid.
Books I'm Reading
10 Mindful Minutes
by Goldie Hawn
Some things are just so great that I feel the need to promote them again and again. Goldie Hawn's new book "Ten Mindful Minutes"
is definitely one of those things! I'm thrilled and honored to promote it - I truly can't say enough about the value of this read!
The latest science coupled with easy how-to mindful practices for children and adults. An engaging and important read... 10
mindful minutes... changing children in our schools... in Canada, the US and abroad. Wonderful!
I Am Grateful – Recipes and Lifestyle of Cafe Gratitude!
Raw, organic, delicious: a collection of the most popular recipes from Cafe Gratitude. Recipes include cafe favorites such as
the "I Am Luscious" raw chocolate smoothie, "I Am Bountiful" bruschetta, "I Am Elated" spicy rolled enchiladas, and "I Am Amazing"
lemon meringue pie with macadamia nut crust. Yum!!
What is mindful breathing?
From...
10 Mindful Minutes by Goldie Hawn (with Wendy Holden)
The process of mindful breathing is very simple. All you do is focus on your breathing. As one breath ends, so the next begins.
Many of us breathe very shallowly, with only the upper portion of our lungs. This is particularly true whenever we are hunched
over a computer or on a cell phone. The more stressed and excited we become, the shallower we breathe. Filling our lungs from
the bottom up energizes our body.
Your eyes do not have to be closed, but your mind should be very much in the present. Soften your belly. Breathe slowly in
and then let the air out. Your mind will undoubtedly wander because that’s what the brain does naturally; it thinks night
and day, providing a running facet of thoughts.
Don’t be hard on yourself. Each time you notice that you have wondered off into thoughts, feelings, or sensations, let
them go; don’t attach to them. See these thoughts as clouds floating across the sky of your mind; then just allow them to
drift away. Then gently bring your attention back to your breath. The more frequently you practice, the easier it will
become, because it’s the noticing that your mind has wandered off and bringing it back that builds the mental muscle.
When it comes to teaching mindful breathing to your children... (continued on page 66 of 10 Mindful Minutes).
2012 Coaching Special!
I’d like to celebrate the New Year by offering a Coaching Special.
Book this by December 31, 2011 and receive a Six Session
Block of Coaching (60 min/session), valid for six months, at the very special rate of $660
(*4 pkgs available). Wishing you the happiest of New Years dear friends! ...Lee
... to book this, or discuss further, please contact Lee at
lee@powerofwellness.com or
604-738-7685.
Coaches Corner
A big part of my job as a coach is to ask powerful questions. Powerful questions are the kind of questions that often cause
a hush – they tend to stop you in your tracks. They invite you to go deep inside for your answer.
Here are some very powerful questions. I invite you to take a deep breath or two, then give each one a look and notice
if you feel drawn to one in particular. What is the message here for you?
You are the artist of your life. What are you painting?
How do you move from your head to your heart?
What fact about nature inspires you?
How is a parking ticket an awakening?
What pleases you about being human?
What makes something the best?
What part of yourself do you judge, thereby dividing yourself?
What have you been generously given?
How could you be more generous with yourself?
Where does life exceed your expectations?
What is your experience when you are completely present with another person?
How do you nourish yourself?
Note: All questions taken from "I Am Grateful" by Terces Engelhart with Orchid.
If you feel inspired to take action on any of the ideas, tips or themes in this newsletter, a good way to begin is to
ask yourself "What is one small step I could take today? Will I commit to this?"
Congratulations for asking! You're on your way.
Coach Lee
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