How to Meal Prep [7 tips + 7 recipe ideas]

Meal planning and prep have been KEY to living on a tight budget; while, feeding my body, mind, and spirit. What I put in my body has direct correlation to my energy, mood, confidence, and exercise performance. Meal planning and prep are one of the ways I honor myself. When prepping seems like a chore, or a “have to,” activity. I remind myself that feeding my body and soul with nourishing foods is a way to love myself.

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How Could You Not? 21 Ways to Boost Your Well-Being

Below is a list of 21 activities that are data driven; and, that can translate into a life full of more meaning, a stronger mind/body/spirit, and improved relationships with yourself and others. Most of these activities are free, or low cost; and, they take a minimal amount of time.

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Top Five Things I Learned as a High School Mindfulness Teacher

As the saying goes, we are all students and teachers. Being the mindfulness teacher this year, following are the top five things that I have learned.
1.    Empathy, compassion, and listening go a long way: Do you remember your first break up, first crush, or first love? Trying to figure out where you belong? What’s going on with your body? Feeling misunderstood, awkward, and confused? Feeling like the world is against you? Do you remember trying finding out, the hard way, about true friends?

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What's Saving My Life Right Now

A few days ago a friend sent me this blog, “9 Things Saving My Life Right Now.” It spoke to me, so I just had to create my own list. Making has helped me land my attention on all the little treasures that I have, every single moment. Plus, it’s a fun journal activity. I’ve provided and excerpt from my list below. Thankfully, my list could go on and on. Here are nine things that are saving my life right now.

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These Four Questions Are a MUST forTransformation

It’s important for use to realize that each dimension is related and bleeds into one another. For example, if you are not finding meaning in your work, you may start complaining non-stop to your partner about your job, you become sick more frequently, you take LOTS of mental health days, you’re irritable, bored with life; and, you think going on an all-inclusive tropical vacation will solve all of your problems.

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One of my favorite breathing techniques to soothe the nervous system, quiet the mind, and improve focus.

This breath is named alternate nostril breathing, or nadi shodhana in Sanskrit. The high school students that visit me in the Mindfulness Room use it before tests, to leave home stressors behind, and to clear their minds in order to decline choices that impair their personal best.

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Why meditate? Because your life depends on it. [and how to do it]

Here’s why YOU’RE going to fall in love with meditation: 
Meditation…reduces stress, decreases anxiety, improves emotional intelligence, decreases loneliness, decreases depression, lessons PMS symptoms, enhances self-esteem, increases optimism, increases resilience with adversity,  improves mood (God knows I need that some days), enhances immune system, increases relaxation, decreases impulsivity, helps manage pain, enhances self-acceptance, helps develop and improve social connection, decreases fear, increases energy, improves focus, relieves asthma symptoms, keeps dementia and Alzheimer’s at bay, increases empathy, lowers blood pressure, makes you more creative, alleviates fibromyalgia symptoms, improves concentration, helps manage ADHD, helps overcome addictions, prevents emotional eating, improves memory, slows cognitive decline, improves decision-making abilities, and reduces risk of heart disease… just to name a few things (references available upon request).

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How To Make The Good Stuff Stick

Continuously swimming in mindset pond scum, overtime, can lead to ubiquitous negativity, stress, depleted energy stores, and negative health implications. On the other hand, when we filter the scummy waste out of our minds, we can boost our immune system, increase the longevity of our lives, and feel delicious head-to-toe. One tool that I use to shift my mindset is making the good stuff stick.

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What's so special about new beginnings?

The space between endings and beginnings are where the juicy things are born. The unexpected, the miracles happen. This is the time when we figure out what we're made of, who truly stands next to us. This is when we learn surrender, and quit resisting. But it can be painful! It's scary, unpredictable, anxiety-provoking, self-worth crushing. We question everything. Why is this happening? Why ME?

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Are you avoiding something? What happens when you hide from risk.

The definition of risk is a situation involving exposure to danger, harm, or loss. Now let’s pause…is playing a wrong note dangerous? Is hearing “no” to your great idea truly harmful? Is being not being a yoga guru during your first yoga class really a loss, dangerous, or harmful?  Yes, we may feel uncomfortable or exposed. But, what are you missing out on if you don’t take a risk?

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This is the reason to be vulnerable

“To love at all is to be vulnerable. Love anything and your heart will be wrung and possibly broken.” 
Throughout my life, I lived with the belief that vulnerability, being sensitive, showing emotion, and tenderness were weaknesses. So, I tried to go through life with a “suck it up” attitude.  I did my best to hide my sensitivity (not very well). This was especially evident when dating; rather, avoiding commitment, from the get go.  

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