Seven Things to Do in the Morning to Be Healthier and More Productive

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After the sun rises and your alarm clock sounds, the morning often feels like it slips away. However, there are several ways to ensure this part of your day is utilized to the fullest. “Studies show that a positive start can significantly impact overall happiness levels and enhance productivity,” Kayote Joseph, a therapist, says, noting that it only takes 10 minutes to jumpstart your morning. The reason? “How you begin your day impacts your reticular activating system, which sifts and sorts external information,” she says, and helps you identify “more things to be grateful for or feel positively about.” Creating a habitual routine specific to your morning can ultimately help you have better days. “The science of habit creation looks like this: A behavior needs to be easily repeatable and followed by reward,” Andrea Marcellus, a wellness expert, shares. “Pick just one adjustment to focus on at a time, and be as consistent as possible for at least a week before adding another element to the [morning] routine.” Here, discover some of the best changes to make to your morning routine to maximize your wellness and efficiency throughout the remainder of the day.

Understand your body.


“A healthy and productive morning routine is one that sets you up for a positive mindset coupled with an energized body,” Marcellus says, something that might look very different from person to person. She recommends checking in with yourself to determine what makes you feel inspired mentally and physically; consider which foods, practices, and movements contribute to this. Then, instill “four or five activities that stimulate and empower you emotionally, intellectually, and spiritually” into your regimen, adds Marcellus.

Get moving.

Exercising, even for a short period of time, is part of a productive, healthy morning routine. “Movement combined with breath oxygenates every cell in the body, enlivening you both physically and mentally,” shares Marcellus, noting that intentional workouts and mindful breathing shuts down the brain’s amygdala—its fear and anxiety center—and activates the pathways that bolster problem solving and creativity. Adding gentle, impactful motion into your morning regimen, then, can empower your body and mind.

Eat a healthy breakfast.


According to Marcellus, eating one or two superfoods at breakfast each morning (or during a mid-morning snack if you wait over four hours between breakfast and lunch) will boost brain and body health and amplify dopamine (the happy hormone). “The key is to figure out which foods make you feel most energetic,” she says. “Many of my clients do better with yogurt or egg-based breakfasts and save grains for later in the day.”

Start the morning device-free.


Don’t begin your day by reaching for your devices—yes, this includes your cell phone. “Research shows that the first 10 minutes of one’s morning set the tone for one’s entire day, and checking emails and social media produce stress hormones in the brain, like adrenaline and cortisol,” Joseph explains.

Practice self-care techniques.


There are two main self-care practices Joseph says make for a better morning: meditating and writing in a gratitude journal. She guides beginners towards the former by way of YouTube (simply research guided morning meditations to get started). For the latter, Joseph likes to “wake up and write down all the good things I can remember from the day before.” However, any form of self-care—like making your favorite drink or visualizing your day ahead—works. “The goal here is to ease your brain out of theta (the brain wave state you’re in during sleep) and keep it out of high-beta (the brain wave state of stress) for as long as possible at the beginning of the day,” Joseph says.

Get dressed every day.


“I encourage people to get dressed and [look] put together, no matter what. It’s not about vanity—it’s about energy,” Marcellus says. This is particularly salient if you work from home. Practice “morning renewal” by putting on an outfit that fits well, arranging your hair, and applying a few makeup products, she shares. Feeling put together on the outside, Marcellus continues, gives us a mental and emotional boost on the inside.

Be consistent.


You’ll know if the changes in your morning routine are making a difference based on your response to the first challenge of the day, Marcellus notes. “If your knee-jerk response is to immediately shift to dread or anger that doesn’t quickly move to possibility, your morning routine can still use some work,” she says. “Once you start to notice that challenges don’t penetrate so deeply, and that you are able to see solutions relatively quickly and without a huge emotional response, you know that you are well set up for success each day.”

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ACAI BOWL RECIPE

I see acai berries added to so many things now drinks, foods, and facial products acai contain antioxidants and fiber. They are a so-called superfood with lots of health benefits, here is a quick recipe to try at home since Acai also is not cheap. http://www.veganhuggs.com always has great recipes let’s try this one out, you can find acai at most supermarkets frozen section or amazon freeze dry or powder form:

Ingredients

1 cup coconut milk or any plant-based milk (more if needed)
1 1/2 cups mixed berries , frozen
1 large banana , ripened
1 tablespoon chia seeds (sub flax seeds)
2 Acai Frozen Packs , unsweetened


Instructions


To a high-powered blender, add the coconut milk and banana first, then add the remaining ingredients (break the acai packets in two). Blend on high until creamy and smooth, using the tamper as needed.
The consistency should be very thick, but if it’s too thick for the blender to move, add a few splashes of milk. If it’s too thin, add more frozen fruit. Pour into two small bowls and add your favorite toppings. Enjoy!

Notes

  • Topping ideas: coconut flakes, sliced strawberries, blueberries, buckwheat groats, granola, chia seeds, hemp seeds, cacao nibs, nut butter, or dried fruit.
  • If you would like to have a smoothie instead of a smoothie bowl, add a ½ cup more of plant-based milk or coconut water.
  • If your blender isn’t powerful. You may want to defrost the acai packs for a few minutes before adding them. Just until it’s a little softer, but not thawed. You can run them under water or leave them on the counter.
  • Feel free to get creative! Add your favorite fruit, greens, nuts, or seeds to your acai smoothie bowl. Keep the ratios about the same in this recipe and it will be delicious.
  • For extra sweetness, add 2-4 Medjool dates to the blender.
  • Nutrition is calculated without toppings.
  • Recipe yields enough mixture for 2 small bowls or 1 large bowl.

Eating Two Servings of Avocado Each Week Could Decrease Your Risk of Having a Heart Attack

We know a proper diet is the best way to be healthy but do we all really follow a proper diet? Trying to eat healthy and really eating healthy not always the route everyone goes. Of course, when I see some of the things, I eat on the healthy list you know I get excited. Avocados go with everything salads, sandwich, guacamole, you can always find something to add avocado to. Now imagine it’s good for your heart win- win people! Check out this article from http://www.marthastewart.com and below is another article on cranberries also healthy for your heart:

Avocados are delicious just about any time of day (for breakfastlunch, and yes, even in ice cream). As you’ve heard, they pack plenty of healthy fats and nutrients and now, according to a new study, there’s even more reason to eat avocado for your good health. In fact, researchers have concluded that consuming just two servings of the fruit each week (one whole avocado or one cup diced avocado) could decrease your risk of having a heart attack by 21 percent (compared to those who don’t eat the fruit), reports the Journal of the American Heart Association.

Researchers found that having a couple of servings of this healthy fat (equal to 80 grams) limits heart attack risks in women and men also when eaten in place of butter, cheese, and processed meats. To conduct their study, researchers followed more than 68,000 women and 41,000 men over a 30-year period for the Nurses’ Health Study and Health Professionals Follow-up Study. None of the participants had experienced cancer, coronary heart disease, or stroke at the start of the study; and, as a way for researchers to track participants’ health overtime, each participant filled out dietary questionnaires every four years over the course of the three decades.

Related: Beyond Smashing: Our Absolute Favorite Avocado Recipes for Every Meal

The team noted that eating half a serving of avocado (¼ cup) each day instead of the same serving of eggs, yogurt, cheese, margarine, butter, or processed meats, like bacon, limited the risk of heart attacks by 16 to 22 percent.

There are replacements for avocado if it isn’t readily available in your area, says Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition. He recommends trading high fat and processed foods for inexpensive alternatives such as beans, chickpeas, and lentils.

To prevent heart disease overall, the National Library of Medicine shares that reducing your sugar intake, as well as avoiding processed foods and saturated fats, is helpful. The American Heart Association adds that everyone’s body needs fat to increase energy, keep organs healthy, and more. Monounsaturated and polyunsaturated fats are known to protect the heart the most. Olive oil, canola oil, peanut oil, safflower oil, and sesame oil, avocados, and peanut butter are all examples of monounsaturated fats.

Eating Cranberries Every Day Could Benefit Your Heart, New Study Reveals

Do you have a favorite fruit? While apples, oranges, and bananas are common picks, you don’t want to overlook other delicious and nutritious options you can grab from your local market. Take cranberries, for example: You could reap benefits far beyond a satisfying snack just by incorporating the sweet-tart fruit into your daily diet. A recent study published in the journal Food & Function found that the natural substances in cranberries could boost the health of your blood vessels in addition to decreasing your risk of developing cardiovascular disease.

“The increases in polyphenols and metabolites in the bloodstream and the related improvements in flow-mediated dilation after cranberry consumption emphasize the important role cranberries may play in cardiovascular disease prevention,” Ana Rodriguez-Mateos, a co-author of the study, said. “Furthermore, the fact that these improvements in cardiovascular health were seen with an amount of cranberries that can be reasonably consumed daily makes cranberry an important fruit in the prevention of cardiovascular disease for the general public.”

Related: 10 Fresh Cranberry Recipes That Aren’t Sauce

The team came to their findings after their clinical trial that studied how freeze-dried whole cranberry powder, instead of juice, could benefit people’s hearts. (They noted that 9 grams of cranberry powder would be the same as consuming 100 grams of cranberries.) To conduct their study, researchers rounded up 45 men and they gave half of the group 4.5 grams of freeze-dried cranberry powder to drink twice every day and provided a placebo powder similar to the cranberry option for the other group for one month.

As a result, the researchers discovered that the volunteers’ who consumed the cranberry powder had improvements in their vascular function, even after the first day, based on flow-mediated dilation (FMD), meaning, participants got boosts in blood flow to their arteries from consuming the fruit. After the month period, the team also noted that the FMD increases linked to the increase in polyphenol metabolites, which prevents oxidative stress that often causes heart disease.

“Our findings provide solid evidence that cranberries can significantly affect vascular health even in people with low cardiovascular risk,” Christian Heiss, a co-author of the study out of the University of Surrey, added. “This study further indicates that specific metabolites present in the blood after cranberry consumption are related to the beneficial effects.”

Three Easy Yoga Flows to Try Every Morning

Finding it hard to get a true work out into your busy schedule, even 30 mins a day can help you feel and sleep better. Yoga is one of the most relaxing part of my day, I can always find time morning, noon, or night. You adjust your level as you go and can find many routines online also to help depending how flexible you want to be! Check out this article below and start getting your routine in daily:

Yoga is the meditative, slow-paced practice that so many of us have embraced with open arms. The reason? It is fantastic for longevity—and it’s never to late to pick up this wellness technique. Ahead, we chatted with two yoga instructors who shared three flows to work into your morning routine. They’re suited for seasoned yogis and novices alike.

Related: A 30-Minute Workout or 10,000 Steps Per Day—Which Is Better?

Still in Bed

Did you know that you can perform yoga even before you get out of bed? Elizabeth Thompson, co-founder of MilkLoveYoga, notes that the following sequence is something to try before rising for your day. Twists, she says, “relieve anxiety and tension and wake up the spine before moving;” to perform them, lie on your back and stretch your arms out wide. Bring your knees up to your chest and twist from side to side. Segue into a happy baby position, which “will relieve any stiffness left overnight,” Thompson, who is also the co-founder of Jollie, shares. Lie flat on your back, lift your knees toward your face with your lower legs and feet pointed upward at 90 degrees; grab the edges of your feet and feel the stretch. “If you cannot grab the edges of your feet, try for your calves,” Thompson says, noting that it is important to keep your head down during the entire movement. “The spine should be completely flat.” After holding the position for a minute or two, Thompson says to transition into child’s pose. To do so, get on your hands and knees and stretch your arms forward while pushing your hips back and down toward your mattress. “This also opens the hips and lengthens the spine—which is great after twisting,” she says, noting that, with open knees, you’ll have more room to sink back.

Next, try cat/cow. Get back onto all fours and start by looking upwards towards the ceiling while rolling your shoulders back and letting your stomach stretch down toward the mattress—this is cat. After one long breath, slowly move into cow by rolling your shoulders forward, curling your head down, and arching your back upward, reversing the stretch. “This movement brings mobility and length to the spine,” Thompson says, noting to inhale for cow and exhale for cat. Next, in a supine position, pull one knee up to your chest. Bend your other knee out to the side and cross your foot over the pulled-up knee—and voila, you’re in the figure four stretch. To deepen it, though, you’ll want to gently pull up on your un-crossed leg. “Figure four will stretch out your glutes and hips muscles that we use all day to walk and sit,” Thompson says.

Lastly, lie on your back and put your feet firmly on your mattress. Keep your shoulders down and lift your hips up in the air to perform a half-bridge. “This will start to stimulate the organs and wake up the legs before you fully exit the bed,” Thompson says. After moving through all of the above movements, it’s time to get out of bed. “Finally, end with a full-body stretch reaching to each side to provide length and energy to start the day—long side bodies support the mobility and length of our spines,” Thompson says.

Up and Ready to Flow

Once you’re out of bed, CorePower Yoga Senior Yoga Trainer Amy Opielowski recommends performing a quick and easy grounding flow—which she outlines, here. “These grounding yoga poses support balanced muscle engagement in your legs to stabilize your ankles, knees, and hips, and improve mobility,” she says. “Complete one round in the morning and work up to two rounds each day.” To begin, stand with your feet-hip distance apart and hover your right foot off the ground, she instructs. “Circle your ankle 10 times clockwise and 10 times counterclockwise.” It’s as simple as that—next, try the same movement higher up. “Stand with your feet together and place your hands on your knees,” she instructs. “Circle your knees 10 times clockwise and 10 times counterclockwise.”

After your circles, get ready for a nearly full-body stretch. “Start on your hands and knees and step your right foot to the outside of your right hand,” she says. “Slide your left knee back so that your knee is behind your right toes. Reach your right arm up and twist your torso to the right. Kick your left heel towards your glutes and grab the pinky toe side of your left foot.” Hold the pose for 30 seconds before switching sides. (If you can’t reach your foot, don’t fret; Opielowski says that you can use a strap or towel for added support.) To further stretch your legs, lie down on a mat and stack your heels under your knees. “Use a strap, belt, or towel to lasso the bottom of your right foot,” she instructs. “Hold the ends of the strap and extend your right leg up to the ceiling. Stack the right hip, knee, and ankle in one line and flex your right toes toward your shin.” For an even deeper stretch, she says to extend your left leg long onto your mat. Whichever you choose, she notes to hold the position for 30 seconds before switching legs.

As beneficial as in-bed figure fours are, doing them on solid ground can offer even more lengthening. With that in mind, Opielowski says to lie on your mat with your heels under your knees. “Cross your right ankle over your left knee and flex your right toes toward your right shin,” she instructs. “For more of a sensation, pull your left knee in towards your chest and interlace your hands behind the left thigh.” Hold for 30 seconds and move to the other leg.

Sun Salutation A

If runner’s lunges and figure fours don’t fit your idea of yoga (even though they’re the basis of vinyasa flows), consider moving directly into Ashtanga yoga’s primary sequence: sun salutations. According to Thompson, sun salutation A, which includes seven individual poses repeated in a flow of 11 total movements while synchronizing breath with each transition, is great for warming up and energizing the body. “Syncing breath and movement together first thing in the morning clears the brain for a positive start to the day,” she says, noting that sun salutations are often the first flows following the warmup in a yoga class for the same reason. Since they are more involved, beginners will benefit most from watching videos (try this one from Alo Yoga) or keeping a visual, like this colorful one from Etsy ($26.38, etsy.com), of the movements on hand. Eventually, though, the flow becomes second nature—and, once mastered, becomes the basis for the primary series of Ashtanga yoga.

Spicy Garlic Chickpeas

It’s meatless Monday what can you have that can still give you protein boost chickpea can never go wrong. Check out this recipe for spicy garlic chickpea from http://www.bonappetit.com. Think about all the sides, some rice, salad, perhaps on some avocado toast? Whatever your side is this will hit the spot and if you make enough pack to go for lunch the next day!

Ingredients

2 15-oz. cans chickpeas (rinsed)

4 crushed garlic cloves

1 chile de árbol, crushed, or ½ tsp. crushed red pepper flakes

¾ cup olive oil

Kosher salt

freshly ground black pepper

Directions

Step 1

Cook chickpeas with garlic and chile in oil in a large skillet over medium-high heat until garlic is golden and chickpeas begin to blister, 6–8 minutes; season with salt and pepper.

What Is a Normal Stress Threshold—and Are You Past It?

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These days who is not under some sort of stress, work, relationships, family, etc. We all know how stress can totally make you sick in so many ways without you realizing it. We don’t all have time to put together an exercise routine to help with managing stress but there are other options. Once you evaluate your situation you can put together a plan that best suits you to help relieve stress check out the article below:

Stress is unavoidable, but experts say it’s not always bad for us. “We all experience stress and anxiety, and, in small amounts stress can be helpful; it can motivate us to meet deadlines, pay bills, or do things that are unpleasant but are to our benefit,” says therapist Hope Kelaher, LCSW. But when we get too stressed, our bodies respond with physical, emotional, and mental changes that take even daily challenges—like sitting in traffic—from frustrating to impossible. “Stress, especially when it gets to be overwhelming, can be a primary reason people seek therapy,” says Kelaher. “The reality is that each of us has a different stress tolerance, which may also change over the life course as our ability to navigate challenges changes.” Ahead, how to determine whether or not you have exceeded your personal stress threshold, according to the experts.

Related: This Is What Happens to Your Body When You’re Stressed

Understand what causes stress.

At its most basic, stress is “a mental or physical response to an external situation or perceived challenge,” says Dr. Krystal Lewis, clinical psychologist and researcher at the National Institutes of Mental Health. “Everyone feels stress from time to time and some individuals feel it more often than others. Sometimes, the stress response occurs in situations to protect us and keep us safe; other times, this stress response can help motivate people. However, when the stress starts to affect our physical and/or mental health, well-being, or ability to function, we may have reached our stress threshold.”ADVERTISING

Everyone’s stress threshold is different: It’s impacted by your body’s physiology, which determines how often and how powerfully your stress response is triggered; personality traits, like perfectionism, social inhibition, and self-esteem; and other factors, like past trauma or current struggles. “Internal and external resources can significantly contribute to stress levels,” says Lewis. “If someone is lacking basic resources—food, shelter, money—they may experience stress differently. In essence, stress occurs when the perceived demands of the situation outweigh an individual’s available resources, and this could be perceived internal resources, like social competence for meeting new people, or external resources.”

Evaluate your own stress level.

Identifying the experiences that cause you stress—both by considering your physiological responses and your emotions around different experiences—can help you understand your own personal stress threshold. “Be aware of how your body responds to stress,” says Lewis. “Learn to identify the signs and symptoms of stress that you experience when you are dealing with challenging situations. Ask yourself: When do these signs and symptoms tend to go away and when do they tend to persist? Which signs and symptoms bother you the most?” Next, consider how you think about different types of experiences—which you find stressful, and which you don’t. “Ask yourself, what do you look forward to versus what you perceive as overwhelming or taxing?” says Lewis. “Learning to identify the situations that cause you stress is important so that you can determine how to address the situation or modify your response to it. Awareness of your own mind and body is most important in identifying where your stress threshold lies.”

Note how stress affects your health and daily life.

As you reach your stress threshold, your body will offer physical, mental, and emotional clues that can help you evaluate your well-being. “Stress can show up as pain in your chest, difficulty breathing, tension in your muscles, pain and discomfort in your stomach, or increased sick days,” says Lewis, who also cites headaches and migraines, gastrointestinal issues, elevated blood pressure and heart rate, and decreased libido as physical manifestations of stress. “Some of the mental and emotional signs are changes in mood, irritability, depression, anxiety, difficulty concentrating, racing thoughts and uncontrollable worry, memory problems, and indecision,” says Lewis. “Stress can also impact behaviors and some people may experience increased use of drugs and alcohol, increased or decreased appetite, social withdrawal, and sedentary or avoidant behavior. It is important for people to attend to their behaviors and explore why they may be engaging in them.”

Manage stress with relaxation techniques—and help.

If you’re reaching—or passing—your stress threshold, finding a management strategy that works for you is key. Lewis recommends incorporating yoga, meditation, walks, or other daily relaxation techniques into your routine, and practicing deep breathing and mindfulness exercises. “Some people may find it helpful to use a visualization activity of picturing a calm, relaxing environment, and placing themselves in that context while engaging in deep breathing,” says Lewis. “These activities can help in the immediate term, as well as the long-term. But when the stress response is being consistently triggered or seems to last for long periods and is impacting daily life, it is most important to reach out [to your doctor] for help.”

Tomato-Eggplant Gnocchi

Gnocchi is a favorite of mine but finding ways to make it more delicious is super exciting! Doesn’t matter if you boil or oven bake it here is a recipe you will really enjoy. Fast and easy but full of flavor make enough to pack some for-lunch the next day, thanks again http://www.marthastewart.com:

Ingredients

6 tablespoons extra-virgin olive oil, plus more for drizzling

1 large eggplant (1 pound), stem removed, cut into 1/2-inch pieces

Kosher salt and freshly ground pepper

4 cloves garlic, minced

1/8 teaspoon red-pepper flakes

1 1/2 pounds large tomatoes (3 to 4), cored and diced

1 pound fresh or frozen gnocchi

1/4 cup thinly sliced fresh basil leaves, plus more for serving

1/2 cup ricotta

Directions

  1. Heat 1/4 cup oil in a large skillet over medium. Add eggplant, season generously with salt, cover, and cook, stirring occasionally, until tender, about 10 minutes. Transfer to a plate.
  2. Add remaining 2 tablespoons oil to skillet over medium heat.
  3. Add garlic and red-pepper flakes and cook, stirring, until fragrant, 1 minute.
  4. Add tomatoes and simmer, stirring, until slightly thickened, 5 minutes. Return eggplant with any juices to skillet; season with salt.
  5. Add gnocchi in a single layer atop eggplant, cover, and cook until tender, 6 to 8 minutes (or, if using frozen, about 1 minute more).
  6. Sprinkle with basil and serve, topped with a spoonful of ricotta, more basil leaves, pepper, and a drizzle of olive oil.

A Beginner’s Guide to Breathwork

Breathwork is a form of meditation that—as its name suggests—uses breath to calm the mind. In a lot of ways, the common phrase of telling someone to breathe through something difficult is actually rooted in science. And, when done properly, this practice can have a bounty of benefits. Keep reading to discover how to work this grounding practice into your daily routine.

Related: A Beginner’s Guide to Meditation

The Benefits of Breathwork

Did you know that breathing mindfully can affect a handful of internal health mechanisms? According to Kundalini breathwork and meditation teacher Erika Polsinelli, by tuning into your breath, you tap into the parasympathetic nervous system, which controls the body at rest. “When we do this, we calm every system,” she explains. In the presence of more oxygen, lung capacity also expands, notes Polsinelli—and there’s a mental health element to consider, too. “By practicing breathwork, we can help bring in emotional healing and release stored emotions and traumas from the past,” she adds. “We can also activate and enhance our intuition. This happens due to the activation of the glandular system.”ADVERTISING

Breathwork Types

Like meditation, different types of breathwork deliver a variety of benefits. Depending on the exercise you perform, Breathwrk CEO and co-founder Max Gomez notes that this practice can help with everything from lowering blood pressure and pulse to alleviating stress and improving oxygen efficiency. While many breathwork exercises are rooted in calming the mind and body, he says that some can stimulate your body like a cup of coffee to help increase focus and energy and elevate mood.

Looking to give it a try? Luckily, Gomez and Polsinelli were able to share some of their favorite techniques. First, decompress with some long, deep breathing. “Sit up with a straight spine, inhale through the nose, fill the chest and belly up with the breath, and then exhale by drawing the navel back towards the spine and releasing the breath out,” Polsinelli instructs. “You can continue this for just three minutes and will experience a great [body-mind] shift!” Or, try segmented breathing. “Another form of breathwork that helps to alleviate stress is breathing in in eight segmented breaths through the nose, and exhaling out for one long, deep breath through the nose,” Polsinelli says. “Imagine taking eight sniffs in and one long deep breath out. This helps to remove stress from the body, relax the mind, and cleanse any energy out of your aura.”

And don’t forget to focus on your exhale: Much like segmented breathing, this technique, which is one of Gomez’s favorites, features a longer exhale. “The exercises you can do to alleviate stress on the body and mind typically follow a ratio where your exhale is longer than your inhale,” he explains. “A quick and easy one we teach is the ‘calm’ exercise. Sit or lay down flat in a comfortable position. Breathe in through your nose, expanding your belly on the inhale for four seconds. Breath out through your mouth, flattening your belly, for six seconds. Repeat three to six times or as long as you’d like. You can feel this one pretty fast.” Another quick trick? Breathe through your left nostril only. Shockingly enough, this focused breathing type can be hugely beneficial. “Our nostrils activate different energies within our bodies, so by breathing through the left nostril we are telling the body to slow and calm down,” Polsinelli shares.

Integrate Breathwork Into Your Daily Life

Here’s the best part: Breathwork can help enhance your daily life—all day, every day. “Breathwork can awaken you to a whole new perspective,” Polsinelli says. “By taking time to tune into yourself, you can heal your emotional traumas, frustrations, anger, and become more clear on who you truly are. From this, each of your relationships will grow with new perspective and understanding. Breathwork is also very beneficial in moments of stress or that trigger us. Our breath fuels our thoughts—by controlling your breath, you can have more power over your thoughts. And when we have power over our thoughts, we can create a life that we truly want.”`

Roasted Cauliflower Tacos

Looking for ideas for Taco Tuesday for your vegan friends, break out the veggies to see which of these recipes they will love best or maybe both? Adding variety to your next taco bar even for your meat eating friends could be a great treat:

Ingredients

  • 1 small cauliflower, outer leaves and core discarded, cut into small florets
  • 1 pound red cabbage, thinly sliced (about 1/2 small red cabbage or 6 cups sliced)
  • ¼ cup extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon kosher salt

For Serving

  • 1 recipe Avocado Sauce
  • 12 corn tortillas, warmed
  • Thinly sliced radishes, optional
  • Sliced serrano peppers, optional
  • Avocado slices, optional
  • Cilantro, optional

Directions

  • Preheat the oven to 400°F.
  • Place the cauliflower and cabbage on a large sheet pan. Drizzle with the olive oil and sprinkle with the cumin, coriander, and salt. Use your hands to mix everything together and spread it out into an even layer. Roast, stirring every 15 minutes, until the vegetables are softened and browned in spots, about 45 minutes. (I roasted my cabbage and cauliflower on two separate sheet pans. I cooked the cauliflower for 25 minutes and the cabbage for 10 minutes. Both ways work!)
  • Evenly divide the Avocado Sauce and roasted vegetables among the tortillas. Serve immediately with the radishes, serranos, avocado slices, and cilantro, if using.

Grilled Corn Tacos

SOURCE: https://www.loveandlemons.com/grilled-corn-tacos/

Ingredients

  • Handful of whole green beans, about 1 cup
  • Tomatillo Salsa
  • 3 ears of fresh corn
  • ¼ cup chopped grilled onion
  • ½ cup halved or quartered cherry tomatoes
  • 1 teaspoon extra-virgin olive oil
  • Juice of 1 lime
  • ½ cup chopped cilantro
  • Sea salt and freshly ground black pepper
  • 8 to 10 flour tortillas*
  • ½ cup crumbled feta cheese
  • 1 serrano pepper, sliced, optional

Directions

  1. Prep the green beans by blanching them in boiling water for 3 minutes, then transfer to a bowl of ice water. Once cool, transfer to a towel to dry and set aside.
  2. Make the Tomatillo salsa and chill until ready to use.
  3. Make the filling. Heat a grill to medium heat and grill the blanched green beans and the whole ears of corn until charred on all sides.
  4. Chop the green beans into 1” pieces and add them to a large bowl with the onion and tomatoes. Slice the kernels off the corn and add those to the bowl as well. Add the olive oil, lime juice, cilantro, pinches of salt and pepper, and a few spoonfuls of the tomatillo salsa and toss. Season to taste.
  5. Grill or warm the tortillas. Assemble the tacos with the corn taco filling, feta cheese, and serrano slices, if desired. Top with salsa and serve the extra on the side.

Vegan Brazilian Bowl

Looking for a fast and delicious bowl for lunch or maybe early dinner bowls? Check out this fun Brazilian bowl recipe from http://www.thewanderlustkitchen.com made up of mango, avocado, and cashews yum! You can make recipe as is or throw in some of your favorite extras to make your own version:

Ingredients

  • 2/3 cup full-fat coconut milk
  • 1 1/2 cups long grain white rice
  • 1/2 teaspoon salt
  • 1/4 cup shredded coconut
  • 2 cups cooked black beans
  • 1/2 teaspoon cumin
  • 1/4 teaspoon coriander
  • 2 small mangoes, pitted, peeled and diced
  • 2 ripe avocados, pitted, peeled, and sliced
  • 1/4 cup diced red onion
  • 1/2 cup cashews
  • 1/4 cup chopped cilantro leaves
  • Lime wedges for serving

Directions

  1. Place the coconut milk, rice, and salt in a large saucepan along with 1 1/2 cups water. Set the pot over medium heat and allow to cook until the liquid drops below the level of the rice. Stir the pot, cover, and turn the heat down to low. Allow to cook for 10 minutes. Turn off the heat, stir in the shredded coconut and re-cover. Allow to rest until ready to serve.
  2. Place the black beans in a small pot along with the cumin and coriander. Heat over medium, stirring frequently, until warmed through.
  3. Divide the cooked rice, warmed beans, mango, avocado, onion, and cashews into four shallow bowls. Top each with cilantro and serve with lime wedges.