budget friendly healthy foods

 from Learn Vest

 

Kale

It’s a great source of fiber, protein, iron, and vitamin C. One cup has just 36 calories and zero grams of fat. Kale also provides antioxidants and may help fight cancer.Try this: Don’t love the bitter taste of kale? Take a cue from Jamba Juice and try it in a green smoothie. Combine a handful of spinach, a cup of the frozen sugar-free fruit of your choice (like mangoes or strawberries), a banana, some coconut milk, and ice in a blender. Blend until smooth. Not sweet enough? Add a little bit of honey or agave syrup. Make this your morning go-to.

Greek yogurt

With its signature tart flavor, Greek yogurt promotes intestinal health and may even have anticancer and weight-loss effects. Avoid the sugar over-load of flavored yogurts by just adding a little honey yourself. Try this: Have family taco night, but make it light! Instead of piling on nutrient-empty shredded lettuce and fatty sour cream, substitute spinach or kale and Greek yogurt. Your family won’t even notice that the sour cream is missing.

Garbanzo beans

Consider substituting beans for meat in one meal a week. You’ll still get a great dose of protein, but you’ll save a bundle. Also called chick peas, garbanzo beans are rich in fiber and iron, and may help reduce cholesterol levels. Stock up on a few cans so you’ll always have some available.Try this: Garbanzo beans will give substance to a soup. Try this Moroccan Coconut & Chick Pea Soup, which combines the protein-rich bean with other inexpensive grocery store finds like canned diced tomatoes, granny smith apples, and sweet potatoes.

Brown rice

Choose brown rice over white for its multitude of health benefits. While white rice has only 0.6 grams of fiber per cup, brown rice boasts 4 grams. White rice is created by removing some of the nutrient-rich outer layers of a grain of rice. Although some white rice is enriched with nutrients, brown rice remains the healthier choice. Try this: Use it as a healthier side dish option instead of buttery mashed potatoes. Or make some veggie kebabs on the grill and top the rice with the grilled veggies. The nuttier flavor of brown rice will kick your regular side dish up a notch. Whatever you do, add minimal salt and butter to the rice while it’s cooking.

Stress reduction article - this and that

http://www.realage.com/the-you-docs/you-staying-young/stress-management?src=edit&chan=tip&con=tip&click=p5b3

when you want something to "not happen"

Triple welcoming..

The mind doesn't translate "never" - so when you are trying to have something not happen again... you could be telling your mind to have it happen again..."

Welcome the thing you don't want. Welcome how personal it may feel. Welcome that which has no history, that needs no protection...



So...  welcome the new state of being, rather than "not having" an old one.

don't try to forgive

"Nothing wrong with forgiveness... it's a natural outcome of letting go, and is independent of what another person does."

a let go

"Could you let go of wanting to be hurt by others? and could you let go of wanting to hurt others?"

"For a moment, can you welcome that that never has hurt anything, which allows for that whole dance, but is completely uninvolved?"

get clear on goals and some sedona releasing.

Kathy and Teppei,

The best way to get clear on your goals is to ask the question: What is my hearts deepest desire about __________? Then write down whatever comes up and keep releasing on each answer. Many will simply drop away as you release. The others will get quieter and clearer. The ones that stay and gain clarity are your true goals.
Love,
Hale

Trying - what is my heart's deepest desire about healing relationships in which I have been needy?

To be loved. (Shame). Is that feeling from wanting approval, control, security, separation/oneness? (Approval, oneness, security). Pick 1. (Security). Can you let go of wanting to be safe, even a little? Wanting is not the same as being safe. (Yes.) Can you let go a bit more? (Yes.) Can you let go the rest of the way? (Yes.)

Another wave of shame. (Approval.) Can you let go of the wanting of approval? A bit. (Yes.) Would you? (Yes.) When? (Now.)

Wave of sadness associated with shame about wanting to be loved. (Approval, separation AND oneness). Pick 1. Separation. Can you let go of wanting to be separate, since it doesn't give you what you want (to be loved) anyway? (Yes). More? Yes.

Can you explain this using the blah exercise?

Sure. Blah Blah Blah Blah-blah blah blah. Blah blah blahblahblah blah blah blah, blah blah blah blahber. Blah blah blahblah blah blah blah blah blah blah blah blah blahblah blahblahblah blah blabbing. Ahhhh.

I forgot what I was doing. I think it worked!

3 Ps

"If you want to change your explanatory style, start by evaluating where you fall on the spectrum from pessimism to optimism. Researchers do this by analyzing the way people use the "three Ps" (personal, permanent, and pervasive elements) in their descriptions of past events."   Beck. 


http://www.oprah.com/spirit/Martha-Beck-How-to-Think-Your-Way-Free/

The learned optimism model begins with the Ellis' ABC model of adversity, belief, and consequence. Adversity is the event that happens, belief is how that adversity is interpreted, and consequences are the feelings and actions that result from the beliefs. This is demonstrated in the example below:

• Adversity: Someone cuts you off in traffic.
• Belief: You think, “I can’t believe that idiot was so rude and selfish!”
• Consequence: You are overcome with anger, yelling profanity at the other driver.

In the journey to learning optimism, one must first understand one's natural reaction to and interpretation of adversity. In order to do so, learners are asked to keep a journal, for two days, of small adverse events and the beliefs and consequences that followed.

Next the learner simply returns to the journal to highlight pessimism (e.g. pervasiveness: "it doomed me...") in their written descriptions of the events.

Seligman adds to the ABC model, making his model ABCDE. D stands for disputation, which centers around providing counter-evidence to any of the following: the negative beliefs in general, the causes of the event, or the implications.

D also means reminding oneself of any potential usefulness of moving on from the adversity. Disputation for the above traffic example might sound like this: “I am overreacting. I don’t know what situation he is in. Maybe he is on his way to his daughter’s piano recital and is running late. I’m sure I have cut people off before without meaning to, so I should really cut him a break. I am not in a hurry anyway.”

Over time, responses like this can change feelings to be more hopeful and positive.