10 Relationship Truths Every Woman Needs To Know

By Jennifer Twardowski 

 

Society and our specific environments set us up to believe particular stereotypes and assumptions that make being ourselves, and living our lives moment to moment, quite hard. 

This can be especially true when it comes to relationships: all of us were brought up with a strong attachment to the idea of "romance" and/or "falling in love." This is perhaps especially true for women, who bear the burden of many, many stereotypes and expectations, especially when it comes to heterosexual relationships. 

But every person has their own truth, their own desires, needs and thoughts — and can nurture those things in their relationships. To do so, we need to all do some work. Here are 10 truths about relationships all women should know:

1. Nobody is going to "save" you.
Despite the message in Disney movies or our favorite romantic comedies, there is no guy out there that is going to save us. Others can help us and support us in our journey, but it is not their responsibility to "save" us from our problems nor is it anyone else's responsibility to make us happy. We ourselves are the only ones responsible for our own well-being and happiness. 

2. You're not going to "save" anyone else either.
When we see someone else struggling we may find ourselves caught up in trying to fulfill the charming "Little-Miss-Fix-It" role. We may think that it is desirable to be a caretaker — to possess the wisdom, knowledge and ability to help take another's pain away. The reality is that the only person who is able to truly "save" them is themselves. 

3. Being supportive and agreeing are two different things.
When it comes to relationships, many of us get the concepts of support and agreement confused. We think that just because someone doesn't agree with our decision or view it means that they don't support us. This is completely untrue. It is possible to disagree and still be supportive. We can uphold our opinions without being constantly validated by others. 

4. Being supportive also doesn't mean doing everything.
Just because a person doesn't meet every single need that you present doesn't mean that they don't support you, that they are somehow an inadequate partner. Similarly, you don't need to be there for your partner, or anyone else, every single time they express need or desire for support. You should feel at peace with putting your own needs first. You will not only be happier, but you will be a better partner. 

5. Believing your initial impressions can be essential.
Maya Angelou wrote, "When someone shows you who they are, believe them." Yet somehow, when someone reveals something we find troublesome, we choose denial: we hope that somehow, magically, the person will change. 

This sets us up for disappointment, resentment, frustration and more. If someone is telling you or showing you something about himself or herself at the get-go, believe them. Don't delay listening to yourself and your needs because of false hope. 

6. Real love involves acceptance.
Every person undergoes an individual journey — their lives. Sometimes we may be out looking for a relationship that is deep and intimate but the people we find ourselves with aren't quite ready for that yet. We have to be willing to be honest with ourselves to find what we truly desire. Accepting our needs and desires, and accepting those of others, lends itself to healthier communication, and ultimately, healthier relationships.


7. Challenges are not a sign to leave.
In fact, challenges can be a sign to go deeper more often than not. In every relationship, there is always a point where we find ourselves in the midst of conflict. The problem, however, is that sometimes as things get more challenging and difficult we begin to question being in the relationship. We have to be willing to face the challenges in order to grow as individuals and as partners. 

8. Happiness starts with you.
Often times, a seemingly big problem in a relationship isn't necessarily about what the other person is not doing, but what you yourself are not giving. What happens in every relationship is a result of whatever you bring to the table. We have to be willing to stop and realize that everything is an exchange, and requires two sides. What are you bringing or not bringing from your side? 

9. "The One" may not be part of your journey.
Though our culture still heavily supports the idea that we will all find "The One" or our "soul mate," we have to know that it isn't necessarily realistic. Some of us in this life may very well find only one person who we spend the majority of our lives with. For others, we may find multiple people who have been very significant to us in our lives. We are all on our own unique journey. Be open, and you will figure out what works for you. 

10. No relationship is ever concrete.
Other people are like guests in our lives — some may come and go quickly and others may stay several years and then go. Either way, it is out of our control. Acceptance of ourselves is what allows for constant balance amid constant flux.

Energy Enhancing Super Foods

The top 6 energy enhancing super foods that will leave you buzzing

By Sarah Owens

If you are like most people, you are experiencing an energy crisis. In a study published in the Journal of Occupational and Environmental Medicine, the prevalence of fatigue in the work place over a two week period of time in the U.S. was 37.9% and 65.7% of workers reported health related lost productive time, resulting in millions of dollars of lost profits. Fatigue can be defined as extreme tiredness, typically resulting from mental or physical exertion or illness. It is obvious that most people are running on fumes while masking these symptoms with coffee and red bull. Drinking caffeine and red bull is similar to using a band-aid for a bullet wound; eventually your adrenal glands will fatigue and you will experience a major crash.

In order to get long lasting energy and support for your body it is important to add as many nutrient-dense and life enhancing foods as possible. The best way to get the nutrients you need is to add super foods in to your diet. Super foods are nutrient dense foods that pack a powerful array of antioxidants and essential nutrients. They are energy powerhouses that allow your body and brain to stay energized and focused throughout the day.

 The top 6 energy enhancing super foods to add in your diet daily are:

Bee pollen
Bee pollen has a tremendous number of benefits for your body. It provides B vitamins, carbohydrates, and amino acids to enhance stamina and fight off fatigue. Local bee pollen can also treat allergies and has an anti-inflammatory effect on the tissues and lungs. It is an immune booster, aids digestion and can also help with infertility. You can get bee pollen at your local health store or farmers market. Take a few granules to start daily and increase to one teaspoon under your tongue. It is important to know that if you have any allergic reactions to bee stings, you can have the same reaction to bee pollen. Start with a small amount to check your reaction. Store your bee pollen in the fridge for long-term storage.

Raw organic cocoa nibs
Organic cocoa nibs are a powerful antioxidant that can serve as an antidepressant and have been shown to boost cognitive performance. Researchers at the University of L’Aquila in Italy recently published findings that suggest high levels of cocoa consumption in the elderly may help with mild cognitive impairment. Raw cocoa nibs contain essential nutrients such as calcium, potassium, and magnesium. They also contain compounds that increase circulation and the growth of blood vessels, which can help bring the brain more oxygen and improve cognitive function.

When purchasing cocoa, make sure to purchase high-quality raw, organic, cocoa or cocoa nibs for the best effects. Recent lab studies by Natural News have shown that organic cocoa powder can contain a high amount of heavy metals and it is best to purchase cocoa nibs since they have been shown to have a lower amount of heavy metals. You can mix cocoa nibs in with your smoothies or process with raw walnuts and dates to prepare a natural chocolate truffle.

Chlorella
Chlorella has a powerful detox effect on the body and it is a great addition to any diet. Mark Drucker, M.D. from the Center for Advanced Medicine stated that chlorella is one of the best overall nutritional products a person can take. Chlorella contains nine essential amino acids and is full of vitamins and minerals. Chlorella is also an incredible source of chlorophyll, which has been shown to deliver a continuous energy transfusion into your bloodstream by increasing the cell’s oxygen delivery system. Chlorella is an amazing energy booster. Make sure to purchase “broken cell” chlorella as it is the only type our body can process and utilize.

Matcha green tea
Matcha green tea has ten times the antioxidants of a normal cup of green tea. It contains an organic compound known as catechins, which is one of the most potent and beneficial antioxidants of all. Matcha green tea boosts memory and concentration and increases both energy levels and endurance. When purchasing, make sure to get a high-quality, organic version. Take one teaspoon a day in warm water for maximum benefit.

Chia Seeds
Chia means “strength” in the Mayan language and chia seeds were a staple of the Aztec diet as an energy food and supplement. They have also been known to ancient cultures as “Indian Running Food,” because they were provided as a snack during long runs or into battle. They contain a plethora of nutrients including calcium, Omega-3s, and antioxidants. They aid in detoxing the body by swelling and absorbing toxins in your body when consumed and cleansing the digestive tract. Add 1-2 tablespoons or more into your diet for the amazing health benefits and added energy.

Maca
Maca is a root from the radish family found in Peru. It has been used by ancient cultures for centuries for health and longevity. It contains significant amounts of amino acids, zinc, magnesium and the energy vitamins B1, B2, B12, C, and E. This amazing root enhances endocrine functions in the body, increasing sexual function, and aiding digestion, energy levels, and the brain. For optimal benefits add 1-2 teaspoons or more daily into a smoothie or juice.

For more information on how to eat to gain more energy check out the Ultimate Energy Diet.

Vitamin D Deficiency & Dementia

Link Between Vitamin D Deficiency and Dementia Confirmed

By Dr. Mercola

Vitamin D has been shown to improve a number of brain disorders, including dementia and its most severe form, Alzheimer’s disease,¹ the latter of which now affects an estimated 5.2 million Americans.²
The latest mortality statistics places Alzheimer’s in the top three killer diseases in the US, right behind heart disease and cancer.³ Vitamin D deficiency is also rampant. Researchers estimate that half of the general population is at risk of vitamin D deficiency or insufficiency.

Among seniors, that estimate reaches as high as 95 percent. While certainly not the sole cause of dementia, evidence suggests vitamin D may be a very important factor for successful prevention.

A wide variety of brain tissue contains vitamin D receptors, and when they’re activated by vitamin D, it facilitates nerve growth in your brain. Researchers also believe that optimal vitamin D levels boosts levels of important brain chemicals, and protect brain cells by increasing the effectiveness of glial cells in nursing damaged neurons back to health.

Vitamin D may also exert some of its beneficial effects on your brain through its anti-inflammatory and immune-boosting properties, which are well established.

‘Most Robust Study of Its Kind’ Confirms Link Between Low Vitamin D and Dementia

The link between low vitamin D and dementia has again been confirmed with the publication of a robust six-year long study⁴ conducted by an international team of researchers. As reported by Science Daily:⁵

“[S]tudy participants who were severely vitamin D deficient were more than twice as likely to develop dementia and Alzheimer's disease...
[A]dults in the study who were moderately deficient in vitamin D had a 53 percent increased risk of developing dementia of any kind, and the risk increased to 125 percent in those who were severely deficient.

Similar results were recorded for Alzheimer's disease, with the moderately deficient group 69 percent more likely to develop this type of dementia, jumping to a 122 percent increased risk for those severely deficient.”

The authors concluded that: “Our results confirm that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer disease. This adds to the ongoing debate about the role of vitamin D in nonskeletal conditions.”

The findings also suggest there’s a threshold level of circulating vitamin D, below which your risk for dementia increases. This threshold was found to be right around 50 nmol/L, or 20 ng/ml. Higher levels were associated with good brain health.

Based on previous research, I believe 20 ng/ml is still too low, and potentially dangerously so... When it comes to vitamin D, you really want to be in the optimal or clinically relevant range, and as the years have gone by, researchers have progressively moved that target range upward.

At present, based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range for general health appears to be somewhere between 50 and 70 ng/ml, or 125-175 nmol/L—a far cry from the threshold suggested in this study.

References for target ranges

Sun Exposure Is the Ideal Way to Optimize Your Vitamin D Level

I believe sensible sun exposure is the ideal way to optimize your vitamin D levels. As a general rule, you’ll want to expose large amounts of bare skin to the sun until it turns the lightest shade of pink, if you’re light-skinned.

This typically occurs in about half the time it would normally take you to burn. So if you know you tend to get sunburned after 30 minutes, you’d want to stay in the sun for about 15 minutes.

Those with darker skin may need to pay closer attention to notice when this slight reddening occurs. It’s really impossible to give any firm recommendations for how long you need to stay in the sun to optimize vitamin D production, as it varies greatly depending on a number of factors, such as:

Antioxidant levels and diet in general	Age
Skin color and/or current tan level	Use of sunscreen
Latitude and altitude (elevation)	Cloud cover and pollution
Ozone layer	Surface reflection
Season	Time of day
Weight	Altitude

Other Alternatives: UVB emitting lights or Supplements

Your second-best option would be to use lights that emit UVB.
If your circumstances prevent either of these strategies, then you’re left with taking a vitamin D supplement. GrassrootsHealth has a helpful chart showing the average adult dose required to reach healthy vitamin D levels based upon your measured starting point. Many experts agree that 35 IUs of vitamin D per pound of body weight could be used as an estimate for your ideal dose.

Be sure to take vitamin D3—not synthetic D2—and take vitamin K2 in conjunction with it. The biological role of vitamin K2 is to help move calcium into the proper areas in your body, and without sufficient amounts, calcium may build up in areas such as your arteries and soft tissues.

This can cause calcification that can lead to hardening of your arteries—a side effect previously thought to be caused by vitamin D toxicity. We now know that inappropriate calcification is actually due more to lack of K2 than simply too much vitamin D.

Magnesium Is Also Important for Vitamin D Activity

Magnesium is another important player—both for the proper function of calcium, and for the activity of vitamin D, as it converts vitamin D into its active form. Magnesium also activates enzyme activity that helps your body use the vitamin D. In fact, all enzymes that metabolize vitamin D require magnesium to work. Magnesium also appears to play a role in vitamin D’s immune-boosting effects. As noted by magnesium expert Dr. Carolyn Dean, MD, ND:⁶

“The effectiveness and benefits of vitamin D are greatly undermined in the absence of adequate levels of magnesium in the body. Magnesium acts with and is essential to the activity of vitamin D, and yet most Americans do not get their recommended daily allowance (RDA) of this important mineral.”

As with vitamin D and K2, magnesium deficiency is also common, and if you’re lacking in magnesium and take supplemental calcium, you may exacerbate the situation. Vitamin K2, magnesium, calcium, and vitamin D all work in tandem with each other, which is why it’s important to pay attention to their ratios. Vitamin A, zinc, and boron are other important cofactors that interact with vitamin D, and indeed, zinc deficiency has also been identified as a contributing factor to Alzheimer’s disease.

When taking supplements, it can be easy to create lopsided ratios, so getting these nutrients from an organic whole food diet and sensible sun exposure is generally your best bet. Dietary sources of magnesium include sea vegetables, such as kelp, dulse, and nori. Vegetables can also be a good source. As for supplements, magnesium citrate and magnesium threonate are among the best.

My Alzheimer’s Prevention Strategies

Because there are so few treatments for Alzheimer’s, and no available cure, you’re really left with just one solid solution, and that is to prevent it from happening to you in the first place. Diet is part and parcel of a successful prevention plan, and my optimized nutrition plan can set you on the right path in this regard. As explained by neurologist Dr. David Perlmutter, author of the book, Grain Brain, Alzheimer’s is a disease predicated primarily on lifestyle choices; the two main culprits being excessive sugar and gluten consumption.
Another major factor is the development and increased consumption of genetically engineered (GE) grains, which are heavily contaminated with glyphosate—a herbicide thought to be worse than DDT, and DDT has already been linked to the development of Alzheimer’s... GE sugar and grains are now pervasive in most processed foods sold in the US, so swapping out processed fare for whole foods is an important part of the equation. In terms of your diet and other lifestyle factors, the following suggestions may be among the most important for Alzheimer’s prevention:

• Avoid sugar and refined fructose. Ideally, you’ll want to keep your sugar levels to a minimum and your total fructose below 25 grams per day, or as low as 15 grams per day if you have insulin/leptin resistance or any related disorders
• Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter). Research shows that your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable, which allows proteins to get into your bloodstream, where they don’t belong. That then sensitizes your immune system and promotes inflammation and autoimmunity, both of which play a role in the development of Alzheimer’s
• Optimize your gut flora by regularly eating fermented foods or taking a high-potency and high-quality probiotic supplement.
• Increase consumption of all healthy fats, including animal-based omega-3. Healthy fats that your brain needs for optimal function include organically-raised grass-fed meats, coconut oil, olives and olive oil, avocado, nuts, organic pastured egg yolks, and butter made from raw grass-fed milk. High intake of the omega-3 fats EPA and DHA are also helpful for preventing cell damage caused by Alzheimer's disease, thereby slowing down its progression, and lowering your risk of developing the disorder.
• Reduce your overall calorie consumption, and/or intermittently fast. Ketones are mobilized when you replace carbs with coconut oil and other sources of healthy fats. As mentioned above intermittent fasting is a powerful tool to jumpstart your body into remembering how to burn fat and repair the inulin/leptin resistance that is also a primary contributing factor for Alzheimer’s. To learn more, please see this previous article.
• Improve your magnesium levels. Preliminary research strongly suggests a decrease in Alzheimer symptoms with increased levels of magnesium in the brain. Unfortunately, most magnesium supplements do not pass the blood brain levels, but a new one, magnesium threonate, appears to and holds some promise for the future for treating this condition and may be superior to other forms.
• Eat a nutritious diet, rich in folate. Vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day. Avoid supplements like folic acid, which is the inferior synthetic version of folate.
• Exercise regularly. It's been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,⁷ thus, slowing down the onset and progression of Alzheimer's. Exercise also increases levels of the BDNF, (brain derived neurotropic factor) and PGC-1alpha. Research has shown that people with Alzheimer's have less PGC-1alpha in their brains and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
• Optimize your vitamin D levels with safe sun exposure. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer's.
• Avoid and eliminate mercury from your body. Dental amalgam fillings, which are 50 percent mercury by weight, are one of the major sources of heavy metal toxicity. However, you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
• Avoid and eliminate aluminum from your body: Sources of aluminum include antiperspirants, non-stick cookware, vaccine adjuvants, etc. For tips on how to detox aluminum, please see my article, “First Case Study to Show Direct Link between Alzheimer’s and Aluminum Toxicity.”
• Avoid flu vaccinations as most contain both mercury and aluminum, well-known neurotoxic and immunotoxic agents.
• Avoid anticholinergics and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.
• Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer's. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.
• Avoid electromagnetic fields (EMF) created by wireless devices. The BioInitiative Report,⁸ initially published in 2007, and again in 2012 by an international working group of scientists, researchers, and public health policy professionals, concluded that the existing standards for public safety are completely inadequate to protect your health. The report includes evidence that electromagnetic fields and exposure to radiofrequencies can have a detrimental impact on Alzheimer’s disease, along with a whole host of other chronic health problems.

How Vitamin D Performance Testing Can Help Optimize Your Health

A robust and growing body of research clearly shows that vitamin D is absolutely critical for good health and disease prevention. Vitamin D affects your DNA through vitamin D receptors (VDRs), which bind to specific locations of the human genome. Scientists have identified nearly 3,000 genes that are influenced by vitamin D levels, and vitamin D receptors have been found throughout the human body.

Is it any wonder then that no matter what disease or condition is investigated, vitamin D appears to play a crucial role? This is why I am so excited about the D*Action Project by GrassrootsHealth. It is showing how you can take action today on known science with a consensus of experts without waiting for institutional lethargy. It has shown how by combining the science of measurement (of vitamin D levels) with the personal choice of taking action and, the value of education about individual measures that one can truly be in charge of their own health.

In order to spread this health movement to more communities, the project needs your involvement. This was an ongoing campaign during the month of February, and will become an annual event.

To participate, simply purchase the D*Action Measurement Kit and follow the registration instructions included. (Please note that 100 percent of the proceeds from the kits go to fund the research project. I do not charge a single dime as a distributor of the test kits.)

As a participant, you agree to test your vitamin D levels twice a year during a five-year study, and share your health status to demonstrate the public health impact of this nutrient. There is a $65 fee every six months for your sponsorship of this research project, which includes a test kit to be used at home, and electronic reports on your ongoing progress. You will get a follow up email every six months reminding you "it's time for your next test and health survey."

Stomach Vacuum exercise

The Real Inner Abdominals

The Transversus Abdominus and Lumbar Multifidus are the inner abdominal muscles. These muscles are rarely discussed, and the most neglected. These muscles lie beneath the Rectus Abdominus and External Obliques. The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training. 


The Stomach Vacuum - How To Do It.

Relax, we are not going to pump or vacuum your stomach. The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective. 

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition. 

Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic.

As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work. Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine (great for women...sneak in a kegel workout). 


Training Guide for the Stomach Vacuum

Here is a training schedule to get you going for the Stomach Vacuum: 
Monday, Wednesday, and Friday.

Week	Exercise	Seconds	Sets
1	Vacuum	20	3
2	Vacuum	40	3
3	Vacuum	60	3

Coconut & Lemon Sugar Scrub

When it comes to skin care, the best products to use are those that are safe enough to eat.  After all your skin is your biggest organ, it's just as important to put safe stuff on it than it is to ingest. The best part is that it's easier and cheaper to create your own food-grade skin care products at home than it is to run out to the store to buy them.

Coconut & Lemon Sugar Scrub For Radiant Skin

Delicious, hydrating and refreshing, this scrub is perfect for achieving that luxurious glow. Transport yourself to summertime at the beach with this coconut scent. The lemon does a great job of toning your skin, and it's anti-bacterial. The coconut oil softens the skin, as does the sugar that gently scrubs away the dead skin cells. Finally a healthy use for sugar :)


Ingredients:

• 1/4 cup coconut oil
• 2 tablespoons coconut milk
• 1/4 cup sugar
• 1 teaspoon lemon juice
• 1 tablespoon lemon zest

Preparation:
Melt the coconut oil by putting the jar in a bowl of hot water...it doesn't take much heat to melt coconut oil.

Stir in coconut milk and sugar, mixing until the sugar is thoroughly coated. Stir in lemon juice and lemon zest until all ingredients are combined. Transfer to a glass jar. 

To use, massage all over dry skin before showing. Rinse thoroughly, and cleanse. 

Recipe adapted from Homemade Beauty: 150 Simple Beauty Recipes Made From All-Natural Ingredients by Annie Strole.

Asparagus soup

Ingredients:

1 bunch of fresh asparagus
Bunch of fresh spinach  

celery
4 cups veggie stock 1 can low fat coconut milk

2 tablespoons ghee
1 red onion
1 cup minced leeks, separate whites

1 tablespoon minced garlic 

1 teaspoon dried basil
1/2 teaspoon salt (or to taste)
1/4 teaspoon ground pepper
1-2 tablespoons Pamela pancake mix (gluten-free flour alternative)
squirt of sriracha for a kick

Note - Optional - add other lightly cooked veggies such as broccoli, onion, zucchini, carrots...

Directions:

Chop up the onions into small pieces and the asparagus into one inch pieces. Heat up ghee in pan, add minced garlic and chopped up onions. Saute for about 5 minutes until it the onions start to turn translucent. Add the chopped asparagus and mix well for a couple of minutes. Add in the can of low fat coconut milk (or regular for a thicker higher caloric meal). Mix in well and add veggie stock and Panama pancake mix (or flour if you don't mind gluten). Cover pan and simmer on low for 10 minutes until the asparagus is tender (do not over cook). Then turn heat off. Add the spinach, salt, pepper, basil and green onion tops and cover for 5 minutes after mixing in well. It is now ready to eat either chunky or blended. I blended a few cups and mixed them both together for a greener blend.  

 The spinach doesn't take much to cook so always add it after you turn the heat off, then stir it in and close the lid, let it stand for 5 minutes and it will be the perfect texture.

I added more veggies to the dish in this second batch...the more the merrier!

First batch Chunky

 First batch some Blended

 First patch some Chunky poured into some blended

First batch remaining - Chunky and blended mixed together

Delicious!

Get Toned in 10 Minutes

Power moves

From Health magazine
Add some oomph to your om with these fat—burning moves from YogaWorks NYC instructor Anna Hughes Dioguardi. This workout—based on her new Cardio Flow class—knocks off toning and cardio at the same time.

Choose a move for your arms, abs, legs and butt then do 3 sets of each 3 to 4 times a week.
 

Arms: Table top press

Sit with knees bent, feet on mat, hands by hips (fingers forward). Lift hips so body forms tabletop with shoulders over hands, thighs and torso parallel to floor. Lift left foot; cross left ankle over right knee.

Bend elbows, lowering butt nearly to mat; press back up, straightening elbows and engaging triceps. Do 10 reps; switch legs and repeat.
 

Arms: Tricky cat

Begin on all fours, knees slightly back, toes tucked under. Lift left leg so it’s parallel with floor. Bend elbows, reach chest forward, lower chest toward mat.

Then press back up and pull left knee in toward chest while rounding back and bringing head down to meet knee; straighten leg.

Do 10 reps, then switch legs and repeat. 

Abs: Eagle arm abs

Lie on back with knees bent to 90 degrees so calves are parallel to floor. Bend elbows, crossing right elbow on top of inside of left elbow; bring palms around and together.

Engage abs; lift shoulders and butt off floor, bringing knees and elbows together; lower back down.

Continue crunching for 30 seconds, then switch arms around and repeat.
 

Abs: Side plank

Lie on right side, legs stacked. Push right hand into mat and lift up body to form straight, diagonal line from head to heels; raise left hand toward ceiling.

Lift left leg, bending knee while bringing it and left elbow to touch, then return to previous position.

Continue for 30 seconds, then switch sides and repeat. 

Legs & butt: Chair twist

Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up.

Rotate torso to right and secure left elbow on outside of right knee. Hold for 3 breaths; return to starting position.

Repeat on left side; that’s 1 rep. Do 3 reps.
 

Legs & butt: Low lunge hover

Stand with feet hip-width. Step right foot back and lower into lunge, left knee over ankle; bring arms overhead.

Hinge forward at waist, lowering chest toward thigh as arms reach forward. Lift right leg while straightening left—Warrior 3; hold for 3 breaths.

Return to starting lunge. Do 3 reps; switch legs and repeat.