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Much peace and healing

 

Abdominal Breathing Improves Sleep and Anxiety

Several recent studies have confirmed the importance and efficacy of breathing exercises in cancer patients.  20 minutes minimum a day of abdominal breathing decreased anxiety,  improved mental clarity, sound sleep and quality of life.

This is powerful medicine, it is free and does not interact with any medications.  When you can dedicate yourself to this practice you see results within a few days and over time there will be continuing benefits in your immune system, blood sugar control, stress response and sleep.

Instruction:

Sit comfortably in a chair or on the floor with your spine straight

If you are in a chair place your feet uncrossed flat on the floor and palms flat on your thighs

Relax your shoulders, visualize the shoulder blades coming together 

Close your eyes

Listen to your breath, check in if it is shallow or deep, fast or slow

After a few moments place your hand on your belly above the navel

INHALE belly comes out

EXHALE belly comes in

Keep your shoulders relaxed

Gentle smile on your face

Do this practice for 20 minutes, you can stop in the middle and breathe normally for a few breaths, then return to the abdominal breath when you feel ready

Exercise For Prostate Cancer

Medscape Medical News: "Exercise might reduce a man's risk of developing prostate cancer, according to a study published online February 11 in Cancer." 

Read more at: http://www.medscape.com/viewarticle/779079_print

  QUICK TIPS:     1. 30-60 Minutes 5 days a week  2. Make a date with your Partner or Friend be Specific so you are accountable to someone, its more difficult to make excuses

QUICK TIPS:

1. 30-60 Minutes 5 days a week

2. Make a date with your Partner or Friend be Specific so you are accountable to someone, its more difficult to make excuses

Mediterranean Diet for Disease Prevention

The most recent study shows that this lovely diet full of Veggies, Whole Grains, Legumes, Olive Oil, Splash of Red Wine and plenty of exercise decreases heart disease and cancer incidence.

RECIPE

Savory Roasted Veggies and Greens

  • 1 medium sized butternut or other winter squash
  • 2 Yam
  • 2 Beets
  • 1 Yellow onion
  • 2-4 cloves Garlic
  • 1 teaspoon Curry Powder
  • 1 teaspoon Turmeric
  • 1/2 teaspoon Red Chile Powder
  • 1/2 teaspoon Herbs de Provence
  • 2 tablespoons Olive Oil
  • 1 bunch Rainbow Swiss Chard
  • 1 bunch Kale
  • 1 cup Raw Walnuts
  • 1/2 cup Crumbled blue cheese or feta (optional)
  • Sea Salt to taste

-Peel and cube root vegetables, chop onion (1 inch pieces), peel and slice garlic place everything on roasting pan

-Add oil and spices mix together until all veggies are coated with spice and oil.

-Put in preheated oven on 400-450 slowly roast/bake toss with spatula every 10 minutes remove when potatoes are slightly browned and cooked through.

-Have greens washed, dried, "de-spined" and chopped fine, ready in large mixing bowl, add warm roasted veggies fresh from the oven, cheese and walnuts, gently mix until greens are wilted,  serve warm.

serves 4 as side dish

kale.JPG