Photo: NASA, ESA and the Hubble Heritage Team (STScI/AURA)

Loving thoughts do wonders for your well-being. Take time this week to focus on directing loving thoughts to your body, mind, and soul.   Here is one of my favorite affirmations, written by world famous author and speaker, Louise Hay, you can recite daily. Enjoy!

“In the infinity of life where I am, all is perfect, whole, and complete. I live in harmony and balance with every one I know. Deep at the center of my being, there is an infinite well of love. I now allow this love to flow to the surface. It fills my heart, my body, my mind, my consciousness, my very being, and radiates out from me in all directions and returns to me multiplied. The more love I use and give, the more I have to give. The supply is endless. The use of love makes me feel good; it is an expression of my inner joy. I love myself; therefore, I take loving care of my body. I lovingly feed nourishing foods and beverages, I lovingly groom it and dress it, and my body lovingly responds to me with vibrant healthy and energy. I love myself;therefore, I provide for myself a comfortable home, one that fills all my need and is a pleasure to be in. I fill the rooms with the vibration of love so that all who enter, myself included, will feel this love and be nourished by it. I love myself; therefore, I work at a job I truly enjoy doing, one that uses my creative talents and abilities, working with and for people I love and who love me, and earning a good income. I love myself; therefore, I behave and think in a loving way returns to me multiplied. I only attract loving people in my world, for they are a mirror of what I am. I love myself; therefore, I forgive and totally release the past and all past experiences, and I am free. I love myself; therefore, I live totally in the now, experiencing each moment as good and knowing that my future is bright and joyous and secure, for I am a beloved child of the Universe, and the Universe lovingly takes care of me now and forever more. All is well in my world.”

- Excerpt from You Can Heal Your Life by Louise L. Hay

Serves 5-6

½ tsp fennel seed 1
½ tsp cumin seed
¼ tsp peppercorns
6 cups filtered water or stock
2 medium potatoes (3cups,chopped)
1cup celery, chopped small
1 medium carrot, sliced thin (1cup)
1medium onion, chopped (1cup)
2 tsp garlic, minced
2 tsp rosemary, dried
11/2 tsp sea salt
1tsp thyme, dried
½ tsp oregano, dried
3 Tbl wheat-free tamari or soy sauce
¼ cup nutritional yeast

1. Place fennel, cumin and peppercorn in a stockpot on medium high heat for 1-2 minutes, stirring constantly, until aromatic and toasty. Add vegetables, spices, salt and water, cover and cook until vegetables are done, approximately 15 minutes.

2. Add tamari and nutritional yeast, remove from heat, blend in small batches and return to pot. Garnish with fresh minced parsley.

Variations
~ this soup is made creamy by the potatoes. Try with butternut squash, yams or sweet potatoes.
~ replace carrots with other veggies.
~ try adding 3 Tbl of fresh minced herbs after blending. Or add 2 Tbl of Italian spice mix or 1Tbl of either Indian, Mexican or Moroccan spice mixes before blending.

You are invited to join Mark’s highly praised on-line cooking class membership program, teaching healthy meal preparation that integrates the many benefits of vegan, vegetarian, raw food, gluten free and plant-based diets. As Mark says, “The Best Health Care Is Self Care” and he should know after teaching hundreds of people just like you and traveling the world sharing this wisdom with all of his students.

Please click here to see free introductory video or to sign up.

1.  Set Goals. Define your goals. Why does being flexible matter to you? Whether you’re looking to improve your golf swing, relieve back pain, or touch your toes referencing your goals will help you stay on track.

2.  Pick a Time of Day. When will you focus on your flexibility?   Make a plan for your stretching routine.  Morning, midday, or evening, prioritize your practice and stick to it!

 3. Invite a Friend to Join You. The more the merrier.  Ask one of your friends, family members, roommates, or co-workers to join you.  Make a date to stretch or attend a yoga class together.

 4. Take Action. The time is now.  Act on your flexibility goals.  It’s not enough to simply think about your flexibility. If your goals are to become pain free, prevent injury, and increase range of motion you must practice to get results.

5.  Reward Yourself.  Celebrate!  Reward yourself with simple celebrations.  Take a bubble bath, blend a delicious smoothie, or give yourself some quiet time to relax.  Find a way to acknowledge your success.

Increase your flexibility, relieve pain, promote health, and alleviate stress by practicing these three simple stretches. Make a new habit of starting and ending your day with flexibility movements. Your body will thank-you!

1.  Knee-to-Chest Stretch
- Lie on your back on a firm surface with the backs of your heels flat on the floor.
- Gently pull your right knee up to your chest until you feel a stretch in your lower back.
- Bring the knee as close to your chest as comfortably possible.
- Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended.
- Hold for 10 cycles of breath.
- Switch sides and repeat steps.

2.  Lying on Your Back Hamstring Stretch
- Lay on your back.
- Keep the left leg straight on the ground with the foot flexed.
- Bring your right leg up towards the sky.
- Place the hands behind the right knee and hold the leg straight.
- Flex the right foot.
- Keep gently pulling the right leg towards the shoulder.
- Hold for 10 cycles of breath.
- Switch sides and repeat steps.

3.  Lying on Your Back Spinal Twist
- Lie on your back.
- Draw your right knee into your chest and extend the left leg on the floor.
- Drop your right knee over to the left side of your body.
- Open your right arm to the right side in line with your shoulder. Rest your left hand on your right knee.
- Turn your head to the right, bringing your gaze over the right shoulder.
- Work on releasing your left knee and your right shoulder to the floor.
- Hold for 10 cycles of breath draw your right knee back into your chest.
- Switch sides and repeat steps.

As some of you may know, I am a big fan of flexibility. My fanaticism is not unfounded. I have seen the benefits of flexibility practices first hand.  Clients who were once back-surgery bound have become upright, pain-free, and mobile machines. Through steady, consistent, and targeted stretch routines you can change the face of your health. Continuing with our monthly theme of flexibility, today’s feature highlights an essential health secret you must know.  Put your flexibility first!

By putting your flexibility first you will dramatically improve a range of health concerns such as back pain, knee pain, neck pain, hip pain, and/or shoulder pain.

If you have ever sworn off activities because of muscular pain, or surrendered to living in pain daily, make a mental note of this health secret.  Print it out, put it on your frig, and pay attention.  When you put flexibility first you create a foundation for health success.

Take for example, one of my recent clients, Jenny. Jenny was all geared up to run her first marathon.  Unfortunately, she never made it to the starting line.  A week before the race she strained her back and was unable to run. A month later, when I saw her, she was still in pain. When I asked her about her training program she shared she only stretched for about an hour a week. Had Jenny been stretching regularly it is likely she would have made it across the starting and the finishing line.  Luckily, Jenny’s was a recreational pursuit and she will have more opportunities to race.

Jon, a professional guitar player, has a different situation.  His successful career keeps him strumming almost 3 hours daily.  Without stretching his muscles became tight.  His tight muscles then trapped his nerves relaying numbness and tingling down his arm making playing painfully impossible.  Finally, after experiencing enough pain and taking off time from work, Jon reprioritized and put his flexibility first.  Practicing targeted stretches Jon restored his muscle length relieving the numbness and tingling in his arms. Now, Jon is back on the job.

Last week, I sent you a simple hamstring stretch to help you relieve low back tension. Did you practice it? If not, why?  Take a moment to reflect on how flexibility can help you improve your life.  This week take action.  Make a commitment to stretch a minimum of ten minutes a day.

This week’s stretch is a pain-relieving posture. It will help you to release the hamstrings, relieve low back pain, and prevent hip pain. Personally, I love to end the day with this stretch.   It is simple, rejuvenating, and effective.  Give it a try. If you are a parent consider including your kids in your end of the day stretch. Kids love to participate. Or you can make it a couples event. Invite your spouse or significant other to join you. Share in the bliss of stretching. 

Lying Hamstring Stretch: Legs up the Wall

1. Sit next to a wall.

2. Place the side of your body flush to the wall and bend your knees into your chest.

3. Bring your lower back onto the floor while bringing the legs up the wall, support yourself with your elbows as you do this.

4. Lower the whole back down to the floor.

5. Straighten your arms next to your body.

6. If you are comfortable, stay here several minutes or more (15 to 20 minutes recommended).

7. To come out, bring the knees into your chest and roll to your side.

You may wish to support the low back with pillows or folded blankets. Place pillows or blankets right at and parallel to the wall under your low back.

Put flexibility first! Share the secret with your friends, families and loved ones. They will thank-you.

Flexibility is like the fountain of youth.  It is crucial to your fitness and health foundation.  Without flexibility all your motions become limited, stress accumulates, and tension builds.  Take a minute to be mindful of your flexibility.  Here is a simple to stretch you can implement morning, midday, and evening. Whether you are just waking up, working through a busy day or ending your evening this hamstring stretch can help you to relieve low back tension and stress.

Standing Hamstring Stretch

Instructions: To start, choose a wall, back of a chair, or railing to support your forward fold. Next, step your feet hip distance apart. Keeping your back straight fold forward at the hips. Place your hands shoulder distance apart on the wall in front of you. Keep your hands at the same height as your shoulders. Press your palms into the wall. Keep the legs strong by contracting front upper thigh muscles lifting the kneecap up towards the hips. If this is stressful on your back bend your knees slightly until you feel relief.

As the Holiday Season is upon us, I find myself reflecting on the past year and on those who have inspired, listened, and contributed to Live Inspired in a most significant way. Thank you for your continued support and readership.

I wish you a very Happy Holiday Season and a New Year filled with peace and prosperity.

In gratitude,

Alison

Makes one 10-inch round cake

Dry Ingredients
3 1/4 cups spelt flour
2 cups Sucanat
1 Tbl baking soda
1/4tsp sea salt
3/4tsp cinnamon
1/4tsp ground all spice

Wet Ingredients
1 ¾ cups carrot juice
6Tbl safflower oil
2 Tbl raw apple cider vinegar
1tspvanila 1/3 cup ginger juice
1 1/2 cups carrot duff (the carrot pulp from juicing)
½ cup raisins

1.Preheat the oven to 350°F. Assemble a 9to10-inch springform pan with a piece of parchment covering the bottom. Juice enough carrots to get the1 ¾ cups juice needed. Capture the duff while juicing and set these aside.

2.In a large mixing bowl, sift together the dry ingredients. Add the Sucanat and mix well with a wire whisk. In a small mixing bowl, combine the wet ingredients and mix well with a wire whisk. Add the wet to the dry and mix well with a rubber spatula. Fold in the carrot duff and raisins.

3.Pour the batter into the spring form pan and bake at 350°F for 40 minutes and without opening the oven door, turn the heat up to 400°F and bake for an additional 40 minutes. Remove from the oven when a toothpick in the center comes out clean.

You are invited to join Mark’s highly praised on-line cooking class membership program, teaching healthy meal preparation that integrates the many benefits of vegan, vegetarian, raw food, gluten free and plant-based diets. As Mark says, “The Best Health Care Is Self Care” and he should know after teaching hundreds of people just like you and traveling the world sharing this wisdom with all of his students.

Please click here to see free introductory video or to sign up.

Bruce sailing on his boat "Boondoggle" after his recovery (pictured in the light blue shirt)

Last Friday night, I met a man without a sternum. If you aren’t familiar with human anatomy, this may not mean anything to you.  However, let me assure you, the sternum is a very meaningful bone. Six inches in length and the attachment point for your ribs, the sternum plays a crucial role in protecting your heart and lungs.

In the absence of your sternum, your heart would visibly beat beneath your shirt. Such is the case for Bruce.  At close glance, his shirt dances a gentle flutter as his heart contracts and expands. If you move in closer, which Bruce kindly let me do, you could lay your hand on his heart and actually feel his heart beating.

Where did his sternum go, you may wonder. I certainly did.  After a standard, triple, heart bypass procedure (ok, this scares me that a triple bypass has become known as “standard,” but I digress), Bruce’s breastbone became infected.

What happened next Bruce shares in his own words in an email, which he sent to his loved ones after when he finally returned home seven weeks later. Bruce wrote, “My 5 day target (to leave the hospital) was extended to 7 days due to a slower than normal recovery.  On the seventh day I was very bloated and developed a severe cough.  When I coughed I could feel and hear bones clanking against each other.  Suddenly and without warning, my chest burst open in several places and fluids gushed out of my thoracic cavity under pressure. Shocked and alarmed to say the least, I figured I only had a minute or two left to live! Shocked and alarmed to say the least, I figured I only had a minute or two left to live!  Somehow I remained calm and the fear gave way to a profound sense of gratitude for the many blessings in my life. I told my wife how much I loved her and told her I had no regrets about the wonderful life we shared together with our beautiful children and grandchildren. If it was my time to die, then I could accept it.  But I was determined to put up a fight. I have been a survivor my entire life.”

And survive he did. What started as innocent chest pains and shortness of breath for Bruce, continued, days later, as mild chest pains, followed by a near death experience.

Bruce emerged from the hospital and completely restructured his life’s priorities. He sold his company.  And, got into the business of being grateful for being alive. He humbly shared with me that “an attitude of gratitude” was one of his key focuses. He said, “It’s difficult to be angry when you are focused on gratitude. You can’t do both at once.”

I was so inspired by Bruce that I reached out to learn more about his story.  Our email exchange resulted in Bruce sending me a list of his favorite quotes that he now lives life by.  While his heart may live in anatomical vulnerability, he has found a new shield to protect his heart. It is kindness and gratitude. Bruce has a lot to teach all of us about the miracle of life and the role kindness plays in our success.

Click here to read Kindness Quotes to Live Your Life By

As I reflected the other day, I was struck by a family memory. The memory helped me to revisit one of the most important people in the history of my life, my dad. He gave me the ultimate gift, life. Christmas marks the seventeenth anniversary of my dad’s pancreatic cancer diagnosis. I remember, as though it were yesterday, receiving my dad’s phone call, days before Christmas, to inform me he had been given six months to live.

In reflection of my dad’s passing, I am reminded that the most important gifts I have received are not necessarily the ones purchased, nor have they been received during the holiday season. While the holiday season may inspire, or pressure, you into the act of giving, every day is an opportunity to give the authentic gift of yourself. If you are tied up in bows and wrapping paper, take a moment to slow down and remember, year round, lives a gift that says it all: loving presence.

Loving presence is a quality of being, which allows you to fully attend to another person with love and compassion. When someone holds a loving presence with another, it has a powerful effect.

Creating a field of love is like a mother gazing into her newborn baby’s eyes. It is an energy exchange that offers full presence to another. It says, “I see you. I love you. I honor your existence.”

Like a brilliant orange sun shining through dark grey clouds, loving presence offers a gift that helps another human being to heal, grow, and thrive.

In my dad’s case, his loving presence helped me to fall in love with the outdoors, develop my athleticism, and passion for skiing. I fondly remember snowy ski days when I was six or seven years old, and my dad was helping me to learn how to ski. He would yell, “Ski like a monkey. Ski like a monkey. That’s it! Keep your arms long and loose next to the side of your body. You got it, Al Pal (my dad’s affectionate nickname for me). Way to go! You can do it.”

It’s 30 years later and I still remember my dad sharing his loving presence on the ski slopes. While I have long since traded in my skis for a surfboard, my monkey arms are still long and loose thanks to dad’s guidance.

Never forget the power of your love and attention. It is an important gift you give; it is a gift that says it all.