Monday Meditation ~ Inner Wisdom

"Witnessing my thoughts I realize that my mind is never my authority. There is another place inside me that I can always trust where I make decisions that are correct for me."

~Elisabeth Blaikie

Some people call it intuition or listening to your "gut" instinct.  But very few people actually consult their inner wisdom when trying to make a decision or solve a problem.  Most people, including me, try to reason everything out.  Still others prefer to seek out the advice and approval of others, or look to outside influences when faced with a tough decision.  But there is also a quiet wisdom inside of each of us that can offer invaluable insight if we learn to listen to it.

Try reaching out to your own inner wisdom next time you meditate.  Ask it something small and just listen with an open heart to what it has to say.  At first, it may be a challenge, but with practice, it will become easier and easier to tap into this amazing resource all of us have within ourselves.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Strawberry Salad with Chicken

Strawberry Salad with Chicken

Looking for a delicious way to enjoy summer strawberries?  This healthy salad is full of flavor and packed with vitamins and anti-oxidants.  Cubed rotiseri chicken also works well with this salad and can be used in place of the grilled chicken to speed up an already quick-to-prepare dinner.       

Ingredients
(Serves 4)

• 2 large boneless, skinless chicken breasts; grilled and cubed
• 1 bunch fresh spinach, rinsed and dried
• 1 pint strawberries, sliced
• 4 ounces crumbled feta cheese
• 4 ounces honey roasted pecans
• 1 tablespoons olive oil
• 3 tablespoons balsamic vinegar

Directions

Place the spinach into a salad bow.  Drizzle olive oil and balsamic vinegar over the spinach and toss until well mixed.  Scatter the strawberries, feta cheese, and honey roasted pecans over the spinach, then top with grilled chicken.  Can be served slightly warm or chilled.

Nutritional Information: Amount Per Serving
Calories: 250 | Total Fat: 13g | Protein: 19g
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Monday Meditation ~ Creation and Choice

You have created your fears. And you can choose to lay them to rest. You have created your dreams. And you can choose to bring them fully to life.

~ Ralph Marston

This week's meditation will help increase your own inner awareness.  Spend a few moments in a quiet, peaceful place and ask your inner voice, "How are the choices that I make manifesting in my life?"  Listen to whatever thoughts and sensations may come with a childlike curiosity and an open heart; breathing deeply without judgement.

And remember that it is OK if you don't like the answer you might be hearing.  This exercise is meant to increase awareness and sometimes that can be an uncomfortable thing to do.  But also know that once you are aware of how your choices are impacting your life, you can always make the choice to change them.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Sesame Pasta Chicken Salad

Sesame Pasta Chicken Salad

A refreshing light pasta salad with a delicious Asian flair. Great for a summer cookout or picnic. Tastes great right away, and even better if you can allow it to marinate for a while.

Ingredients

1/4 cup sesame seeds
1/2 (16 ounce) package rotini or bow tie pasta
1/2 cup Kraft Light Asian Toasted Sesame Reduced Fat Dressing
1/3 cup light soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
3 cups shredded, cooked chicken breast meat
2 cups lightly steamed veggies (just a few possibilities are broccoli, red peper, snow peas, carrots)
1/3 cup chopped fresh cilantro
1/3 cup chopped green onion

Directions

1. Heat a skillet over medium-high heat. Add sesame seeds, and cook stirring frequently until lightly toasted. Remove from heat; set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente. Drain pasta, and rinse under cold water until cool. Transfer to a large bowl.
3. Combine dressing, soy sauce, ginger, and pepper. Mix well.
4. Pour sesame dressing over pasta and toss to coat evenly. Gently mix in chicken, veggies, cilantro, and green onions.
5. Sprinkle with toasted sesame seeds and garnish with a sprig of fresh cilantro just before serving.  

*Makes 4 servings.  Best if chilled for 1 hour before serving.

Nutritional Information: Amount Per Serving
Calories: 350 | Total Fat: 8g | Protein: 24g
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Monday Meditation ~ Meditation

"Meditation has taught me that even when I judge my life as a mess I can accept that and take steps to do something about it."

~Elisabeth Blaikie

Meditation is a tool that enables your body and mind to release stress.  Maintaining a regular meditation routine can have many benefits, including:

• Improved patience
• Greater tranquillity
• Improved concentration
• Less prone to depression, worry and anxiety
• Resolution of addictions to drugs, caffeine and alcohol
• Increased self confidence
• Increased understanding and self insight
• Improved memory
• Better communication with others
• Emotional stability
• Support for major life changes such as divorce, menopause, loss of a loved one

When your body is relaxed and free of tension, it is able to heals itself more efficiently. Some of the physical benefits associated with regular practice of meditation include:

• Improved sleep and reduced insomnia
• Reduced high blood pressure
• Increased energy
• Better pain management
• Reduced migraines and headaches
• Enhanced libido
• Better weight management

Visit FragrentHeart.com for more resources on meditation, free guided meditations, and advice on how to get started or deepen your existing meditation practice.

Live Healthy. Live Happy.

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Healthy Recipe of the Week ~ Spicy Lime Grilled Chicken

Spicy Lime Grilled Chicken

Looking for a great way to prepare grilled chicken breasts?  Try this flavorful and versatile marinade.  These are wonderful served over a bed of fresh greens, tossed with pasta and fresh veggies, or my favorite... stuffed in a tortilla with your favorite taco toppings. 

Ingredients

• 1 lime, juiced
• 1 (12 fluid ounce) can light colored beer
• 1 teaspoon honey
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon chili powder 
• black pepper to taste
• 4 skinless, boneless chicken breast halves

Directions

1. In a Ziploc bag, mix the lime juice, beer, honey, garlic, cilantro, chili powder and pepper until the honey dissolves. Add the chicken and marinate, refrigerated, for 30 minutes to 3 hours.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Nutritional Information: Amount Per Serving
Calories: 182 | Total Fat: 2.9g | Cholesterol: 67mg
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Monday Meditation ~ Acceptance

“Acceptance allows change. Acceptance includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.”

        - Mandy Evans

Self acceptance is being happy with who you are NOW.   It is an agreement with yourself to appreciate, validate, accept and support who you are at this very moment, even the parts you’d like to eventually change.

Typically, we judge ourselves unfavorably with the hope it will motivate us to change. It's as if we hope that if we feel bad enough about ourselves, we will suddenly be motivated to change. Unfortunately, this never works. All it does is sap the energy and forward momentum you might have used to make positive changes. And even worse, it can become a vicious, self-defeating cycle.

You don’t have to be unhappy with yourself to actively improve those things you’d like to change.  Instead, try accepting the parts of yourself you want to change.  Accept that they are part of who you are right now with the understanding that they do not have to be part of who you are going to be. 

 Live Healthy.  Live Happy.

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