Good Morning Health Breakfast!

BREAKFAST, MY FAVORITE MEAL!

Some of the things I posted, I eat just once a week! Coffee is something I avoid in order to maintain a good function and balance to my liver, and it also can deplete your adrenal glands.
I found great benefits for drinking pu-erh tea and it became my everyday morning drink.

Eggs yolk is good to be controlled it has  benefits but not for an everyday diet . A good alternative is to have  just eggs white to maintain a balance breakfast diet. By avoiding eggs yolk  you can  keep a good level of cholesterol and  have a good amount of protein.

Brie cheese, i love it ! But, I have it just once in a while . A good option is to use cottage cheese instead.

Let's talk about the nutritional benefits of a good and health diet to start the day with a delightful meal!

Multigrain gluten-free Rudi's bread or Acme wholegrain bread:

Usually I eat gluten free brads. First because I recently found out that I am a gluten sensitive person and second because I avoid eating bread everyday. But when I eat bread, I like to choose a really good one!
A Wholegrain bread is a good source of fiber. It also reduces heart disease, type 2 diabetes, reduces risk of digestive cancer and the risk of stroke drops.

Organic Pesto Sauce with Basil, garlic and pine nuts. I don't have it everyday. I like to spread it on my bread every once in a while.The health benefits of pesto comes from its nutrient dense ingredients. Although high in fat, pesto gets its fat from olive oil and pine nuts, which are both high in health unsaturated fats. Pine nuts are nutrient dense and along with basil, make pesto a good source of many nutrients, including vitamins A, E, K and many minerals

Fried eggs (soft yolk is better than hard yolk): Eggs are great for the eyes

• They are good source of choline. One egg has 300 micrograms of choline which is important nutrient that helps regulate the brain, nervous system and a cardiovascular system

Cottage cheese or Brie cheese

• Calcium, vitamin A, zinc , phosphorus
• Bone Straight
• Vitamin B12, riboflavin

Organic Coffee

• High in antioxidants, vitamins and minerals content
• free from pesticides and chemical fertilizers, which means no residues, and reduced risk of chemical ingestion
• Natural energy booster- organically grown contains caffeine in purest form

Gluten Free Organic Oatmeal: Good source of fibers.

• Reduces cholesterol
• good source of vitamin E, selenium, cooper , iron, magnesium and protein 
• it may reduce the risk for type 2 diabetes.

Organic Strawberries

• Great range of vitamin C
• Significant levels of antioxidants, vitamin K and magnesium, folic acid, copper, riboflavin and omega 3 fatty acids

Organic Grade B Maple Syrup : is a greater sweetener and a good alternative for refined sugar and artificial sweetener like aspartame.

• Great source of minerals, its also terrific source of Zinc (acts as an antioxidant and immune system supporter)
• Vitamins present : Niancin, B5, B, Folic Acid, B6, Bitotin and vitamin A
• Riboflavin wich facilitates energy production in the body

Pu-erh Tea is a post fermented tea produced in China.

• Help lower blood cholesterol levels
•  Boost the flow of blood and help enhance circulation
• Help inhibit formation of cancer cells
• Helps digestion
• Help invigorate the spleen
• Reduces fat in the system
• Help remove toxins

Hemp seeds: I like to sparkle over my oatmeal, papaya and soups

Bodies do not manufacture essential fatty acids (EFAs), they must come from dietary sources. Hemp seeds contain 80% highly unsaturated oils,  EFA's lubricate cell membranes, eliminate toxins and fight depression, viruses bacteria, fungi and PMS symptoms. Reduces inflammation and speed healing and enhance beauty of skin

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General concepts of Pranayama

As I learned from my teacher, a student of Yoga passes on to Pranayama after mastering Asana. Asana constitutes the third part of the course of Yogic study, which is divided into eight parts (Ashtanga Yoga).

Pranayama, the fourth aspect yoga, means a pause in the moment of the breath.  In Sanskrit Prana means breath and Ayama means pause.  I lot of modern Yoga books translated Pranayama as a subtle psychic force or a subtle cosmic energy.  Some of the Hatha texts, very often use the word Prana to indicate a subtle life force. But this they do when they talk about the force awakened  by the process of Pranayama and not of Pranayama itself. In the yogic literature Pranayma means a pause in the movement of breath. 

Patanjali's Four Types of Pranayama

Patanjali notices four types of Pranayama. The distinctions is based on the nature of the breathing pause.

When the pause is made after  a deep exhalation, this constitutes the first type of Pranayama  . The second type of Pranayama is when the pause comes after a deep inhalation. In both the cases the Yogic student has to make an effort to hold his breath either in or out. But the third and the fourth types of Pranayama the student is not required to make any special effort for holding his breath.  The respiratory movement should stop all at once, when the student wants it to stop, the pause should be performed without any physical effort on the part of the student. The difference between the third  and the fourth types is that in the third type come all at once, while in the fourth type of pranayama  the pause should start after many inhalations and exhalations preceding it. The absence of effort in maintaining the pause, should happen in the third and in fourth types of Pranayama.
In the language of the later Yogic literature, the first type is called Bahya Kumbakha, the second type, Abyantara Kumbhaka, and the third and fourth types are called Kevala Kumbhakas.

 Swami Kuvalayananda

"Sleep the great equalizer" by Claudia Welch.

My sister, the beautiful & talented Brodie Welch, LAc. of Corvallis, Oregon, had this facebook entry today: “could it be that the difference between enduring my life and celebrating it moment by moment is as simple as getting enough sleep?”

When I used to have a busy private practice, I would be struck by this phenomenon: patient conditions or epiphanies that would gather in one wave and careen through my office. In the last couple weeks, sleep has been such a wave.

While it is possible to get too much sleep and suffer side effects of that, today I will be focusing on those of us who may be getting too little. Of the recent wave of sleep-related observations and experiences and stories, here are two.

One dear friend in her early-mid 30s complained that her menstrual cycle had gone from a normal 28 day cycle to getting it 40+ days late over the last bunch of months.

Upon consideration, we concluded that her system was requiring more nourishment than her healthy diet was affording her, and that one way she could receive more was to increase her sleep. She did. Her cycle began immediately to head in the right direction.

Another dear friend, in her early-mid 40s told me she had started to get her period every other week. Also overworked. Also undersleeped. (I am aware that is not a word. Mark Twain said, “I don't give a damn for a man that can only spell a word one way.” I apply this general philosophy slightly more widely).

This friend had been in the habit of staying up after putting her 5 year old to bed, in order to experience some quiet, grown-up time. She’d go to bed late, expecting that the fatigue she would feel the next day (which starts early w/ 5 yr olds) would be offset by the experience of “having a life” between 9pm and midnight. Reasonable.

We conferred and it was decided that, at least for a while (couple months?), she should simply fall asleep with the 5 yr old and sleep through the night. She was already eating well and she wasn’t exercising so much that she was using up too much of her nourishment, so increasing her sleep was the fastest way to increase her balance.

Within a month her cycle was back to normal. And she began, like Brodie, to feel celebratory about her life.

No change in diet. No herbs. No supplements. Just a few extra hours of sleep every night.

We spend nourishment on moving around, working, thinking, worrying, being awake. We receive it through food, drink, fresh air and SLEEP. It doesn’t work well for our bodies or minds to outspend our resources. So it's kind of simple. We have 2 choices: spend less of our resources or get more. When we have trouble finding ways to spend less—that is, slow down & relax, we can increase our resources by eating or drinking more nourishing food or (non-alcoholic) drink (which is sometimes hard to digest), breathing more fresh air or sleeping more. There are other options too, but these are the basics.

Both of my friends had different manifestations of the same root cause: outspending their resources. They could have risked the side effects of the Pill to “regulate” their periods, but all they needed was to balance their input with their output.

By Claudia Welch.

"Society, Crazy Indeed"

“We have bigger houses, but smaller families;
More conveniences, but less time;
We have more degrees, but less sense;
More knowledge, but less judgment;
More experts, but more problems;
More medicines, but less healthiness;
We’ve been all the way to the Moon and back, but have trouble crossing the street to meet the new neighbor.
We build more computers to hold more information to produce more copies than ever, but have less
communication;
We have become long on quantity, but short on quality.
These are times of fast foods, but slow digestion;
Tall man, but short character;
Steep profits, but shallow relationships.
It’s a time when there is much in the window, but nothing in the room.”

Dalai Lama