Gracious Living Immune Booster Smoothie Recipe & Tips: SWEAT EQUITY MAGAZINE Jan/Feb 2013

just out Jan/Feb 2013 Issue of Sweat Equity Magazine with Gracious Living Minty Breeze Vanilla Smoothie on page 38 , 7 Ways to Boost your Imuune Health on page  26, AND Gracious Living Beautiful Skin Tips page 44!  

Get your copy today and read more on Gracious Living health and beauty, as well as informative & inspring articles about & with Deepak Chopra, Gabrielle Bernstein, Brenden Brazier, Michael Stone, Doug McNish, Jock Yoga Guy, and Susur Lee.  Such an honour to be included with these yoga, spiritual, and foodie greats! Thank you Sweat Equity Magazine!

Immune Boosting Smoothie:
GRACIOUS LIVING VANILLA MINTY BREEZE SMOOTHIE.

This vegan, plantbased smoothie is filled with alkalinizing goodness to help keep your immune system strong and your body energized in the cold weather. The combo of mint, frozen banana and tahini butter give it a smooth, creamy, tingling taste.

*1/2 frozen banana
*1 tbsp raw tahini butter (offers calcium and protein)
*1 scoop Sunwarrior vanilla plant based protein powder (for best muscle recovery)
*handful of fresh mint or 2 drops peppermint oil (mint is a blood cleanser, detoxifier, and helps with respiratory issues)
*drop of real vanilla, or a small piece of fresh vanilla pod (fresh vanilla pod reduces inflammation and contains antioxidants)
*2-3 cups of unsweetened coconut milk, or almond milk

Add a handful of ice and blend away for a creamy minty, protein packed, immune boosting delight!

7 ways to Enhance Immune System

 By Grace Van Berkum R.H.N.

Sweat Equity Magazine, pg. 26

Inside your body there is an amazing protection mechanism called the immune system. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that would love to invade your body. Environmental factors like diet and nutrition, stress, sleep deprivation, pollution, toxins, obesity, smoking, and alcohol can overwhelm your body and lead to low immunity.  Frequent illnesses can lead to more serious imbalances and diseases of the body over time.  Look after your body and it will look after you.  Your greatest wealth is health!

1. Stay hydrated. Drinking 10-12 cups of clean water per day will help flush out toxins from the body.  If you are not getting enough water, toxins accumulate in the body not only diminishing immune system health, but also causing depletion of energy.  Start every morning with fresh lemon squeezed in room temperature or warm water, to help boost the immune system and detoxify.

2. Eat foods that support immune system health.  Eat fresh, natural foods and stay away from chemical-laden, processed foods which end up depressing the immune system and over burdening the liver. Avoid refined sugars which robs the body of vitamins and minerals resulting in a weakened immune system.  Artificial sweeteners are absolute no no’s, too, as they are neuro-toxins, damaging to the body and health. Eat foods high in omega 3 fatty acids which are paramount for cell health, reducing inflammation in the body, and prevent DNA damage. Omega 3 rich foods include nuts and seeds, especially walnuts, flax seeds, chia seeds, seaweeds, hemp seeds and powders, spirulina, and chorella. And we all know, foods high in Vitamin C support immune system health. Most of us turn to citrus as our go-to source for vitamin C but other high vitamin C foods include strawberries, cherries, papaya, kiwi, bell peppers, guava, and pomegranate.  Incorporate fresh garlic and fresh onions in your dishes.  Fresh garlic is nature’s most powerful antibiotic.   Drinking ginger tea helps relieve congestion.

3.  Take high quality supplements in addition to eating well.  Supplements are insurance that the body is getting everything it needs, especially during times of stress.  A high potency multi vitamin and mineral, high in B vitamins, Vitamin C,  Zinc, and Magnesium help to keep the body healthy.  Probiotics improves intestinal flora (good bacteria) and boosts immune system.

4.  Move your body. Sweat!  Skin is the biggest eliminative organ in the body and sweating equals toxin release. Movement increases lymphatic circulation and circulation helps with toxin removal, which means better immune system health. You need to exercise to stimulate your body, growth hormone, and cell mitochondria.

5.  De-stress with yoga, meditation, and deep breathing.  Stress increases stress hormones in the body which can wear us out, physically and mentally. By employing techniques such as yoga, meditation, and deep breathing exercises, levels of stress decrease as the nervous system relaxes.  Studies have shown that individuals who consistently dedicate time towards stress management through mind body techniques get sick less.

6.  Rest and sleep. This is just as important as all the other points. Honor your body and give it time to recuperate and recharge.  Don’t overwork yourself or repeatedly push yourself beyond your capacity. This is taxing on the nervous system, the immune system, and overall health and well-being.  You need to get enough sleep for detoxification, recovery, and to repair your body, cells, and cell DNA.  Going to bed the same time everyday helps to keep the body in a healthy rhythm.

7. Love yourself.  Studies have shown that negative self talk and self debilitating thoughts increase stress in the body, acidify the body and depress our immune systems. Positive affirmations and positive thinking help to increase our cell health, immune health, and raise our vibrations.  When we stop the negative chatter and replace it with loving statements and gratitude, we increase our overall health, raise our vibrations, and become happier.  Studies have shown that happier people get sick less!  With awareness and practice we can change the way we think. Just like anything else, to become good at something takes practice.

and we’re not done there….Gracious Living Beauty Skin Tips on page 44:

Tips for Beautiful Skin and Dry Skin Brushing Technique by Grace Van Berkum, R.H.N.

click links for upcoming retreats:

*Gracious Living Vegan Nutrition Course in Bahamas: Jan 17-19, 2013

*Gracious Living Volcano Yoga Adventure Retreat (with vegan nutrition workshops) in Nicaragua: Feb 3-10, 2013

*Gracious Living Yoga Surf Vegan B&B in Nicaragua: anytime Feb 16-April 8, 2013

*10 Day Spring Detox & Juice Fasting Program in Bahamas: April 23-30, 2013

*Gracious Living Raw Food Retreat in Bahamas: May 2-4, 2013

*Yoga for Peak Performance in Sports & Life in Bahamas: May 8-12, 2013

*Gracious Living Yoga & Food Cleansing Detoxification Retreat in Bahamas: May 23-26, 2013

Just featured in Sweat RX Magazine: “Gracious Living Pumpkin Chai Power Smoothie”

i’m on raw, vegan fire!!  another Gracious Living recipe just out in a popular North American Cross-Fit magazine SweatRXmag.

this recipe was a huge hit last month at my Muskoka & Cape Breton Yoga Detox Retreats….time to power up  on your Vitamin A!

Gracious Living Pumpkin Chai  Power Smoothie
It’s true, you can make a pumpkin smoothie without cooking the pumpkin! Delicious, creamy, nutrient dense, filled with antioxidants, vitamins and minerals making it a fantastic smoothie for all warriors.

• 1 cup raw pumpkin cut into small pieces
• 2 frozen bananas
• 1 cup cashews (or almonds)
• 2 tbsp hemp seeds
• natural sweetener to taste
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cinnamon
• 1/4 tsp green cardomom seeds
• pinch ground cloves
• 2 or more cups water to desired consistency
• 1 cup ice

Blend until smooth.
Top with sprinkled cinnamon.  Delicious!

Extra protein for Recovery:
*Use SUNWARRIOR vanilla protein powder (raw, plant-based protein with a complete amino acid profile exceptionally high in Glutamine, Arginine, Lysine, Luecine, and branch chain amino acids).

To reduce inflammation:
*Throw in a piece of fresh ginger to taste

To hydrate and maintain electrolyte balance:
*Use coconut water instead of water

For added energy:
*Use green tea instead of water (steep green tea, then cool, and use instead of water)

For extra fibre:
*Add spoon chia seeds

To boost immune system:
*Sprinkle bee pollen

A huge thank you to my newest Gracious Living sponsor: SUNWARRIOR….my favourite protein powder on the planet! Yup, you heard it here…Gracious Living LOVES and  FULLY ENDORSES ALL SUNWARRIOR PRODUCTS!  The Sunwarrior mission is to seek out the best sources of energy, the wondrous plants that capture light, and use them in their raw, natural state to overcome disease, raise the level of wellness, boost intelligence, share wisdom, extend life, and reduce damage to ourselves, our neighbors, and our planet.  Please join us in our mission to elevate and enlighten humanity.

Together we truly can transform the planet, one warrior at a time.

Next Gracious Living Yoga Adventure Retreat incorporating raw, vegan workshops for optimal health:

OMETEPE VOLCANIC ISLAND, NICARAGUA Nov 27- Dec 4, 2012.

www.gracevanberkum.com

Don’t Worry, Be Happy: Meditation For Stress Relief

Big shout out to guest writer, Allison Brooks,  who is fan of alternative therapies and traditional medicine and likes to spread the word about their effectiveness.  

Don’t Worry Be Happy:  Mindfulness Meditation becomes mainstream to stop stress.

The use of mediation is becoming a popular way for people to combat everyday stress and relax. Since stress and worry lead to much more serious issues, it is important to pause and simply enjoy the moment of “now”. This form of mindfulness and self-realization are timeless practices of Buddhist and Indian yoga traditions and now scientific truth helps support their claims.

As avid followers know, the benefits of meditation are great and have an impact on mind-body health. But now researchers of the Justus Liebig University and Harvard Medical School suggest that mindfulness meditation can improve immune system function, reduced blood pressure, and enhanced cognitive function. For some time these facts have been known and health-care providers actually suggested to patients to adopt a mind-body therapy to help with the pain and stress of conventional treatments. But now, studies of existing data show why mindfulness meditation produce the effects they do.

Using a framework approach to the understand the mechanics, researchers indentified four key components of mindfulness: body awareness, attentions regulation, sense of self, and emotion regulation.  These four ideals work together to help the person identify and combat any mental and physiological effects due to stress. Since the four components are closely connected, the focus on one can ultimately affect another, and then cause a chain reaction. This is important to clinicians to help identify the root of the problem and tailor a unique mindfulness program for the patient.

Researchers of the mindfulness effects on the body and mind hope that the news will spread even more into society and make people want to use mindfulness meditation to facilitate change in health or everyday life. Many meditation facilities around the country have established specific programs to teach how to identify problems and form a program around them, and even have group sessions. Researchers hope this form of meditation can be molded to help patients deal with the pain and stresses of medical treatment.
Conventional therapies for chronic conditions or cancer, are harsh on the body and can lead to a great deal of stress. The use of a mindfulness meditation program could help fight against symptoms of treatment and lead to an easier road to recovery.

“Each meditation session is a journey of discovery to understand the basic truth of who we are. In the beginning the most important lesson of meditation is seeing the speed of the mind. But the meditation tradition says that mind doesn’t have to be this way: it just hasn’t been worked with.”

want to learn more about meditation and yoga, and how it helps combat stress?  why not come learn in a beautiful, tropical country?  GRACIOUS LIVING YOGA RETREATS  in NICARAGUA

you are what you eat.

you are what you think.

GRACIOUS LIVING.

SMILING MAKES US ATTRACTIVE

Smiling is a great way to make yourself stand out while helping your body to function better. Smile to improve your health, your stress level, and your attractiveness.

1. Smiling Makes Us Attractive

We are drawn to people who smile. There is an attraction factor. We want to know a smiling person and figure out what is so good. Frowns, scowls and grimaces all push people away — but a smile draws them in.

2. Smiling Changes Our Mood

Next time you are feeling down, try putting on a smile. There’s a good chance you mood will change for the better. Smiling can trick the body into helping you change your mood.

3. Smiling Is Contagious

When someone is smiling they lighten up the room, change the moods of others, and make things happier. A smiling person brings happiness with them. Smile lots and you will draw people to you.

4. Smiling Relieves Stress

Stress can really show up in our faces. Smiling helps to prevent us from looking tired, worn down, and overwhelmed. When you are stressed, take time to put on a smile. The stress should be reduced and you’ll be better able to take action.

5. Smiling Boosts Your Immune System

Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed. Prevent the flu and colds by smiling.

6. Smiling Lowers Your Blood Pressure

When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home. Sit for a few minutes, take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin

Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.

8. Smiling Lifts the Face and Makes You Look Younger

The muscles we use to smile lift the face, making a person appear younger. Don’t go for a face lift, just try smiling your way through the day — you’ll look younger and feel better.

9. Smiling Makes You Seem Successful

Smiling people appear more confident, are more likely to be promoted, and more likely to be approached. Put on a smile at meetings and appointments and people will react to you differently.

10. Smiling Helps You Stay Positive

Try this test: Smile. Now try to think of something negative without losing the smile. It’s hard. When we smile our body is sending the rest of us a message that “Life is Good!” Stay away from depression, stress and worry by smiling.

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TODAY I WILL LOOK IN THE EYES AND SMILE AT EVERY SINGLE PERSON I MEET

www.gracevanberkum.com

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*Gracious Living Volcano Yoga Adventure Retreat (with vegan nutrition workshops) in Nicaragua: Feb 3-10, 2013

*Gracious Living Yoga Surf Vegan B&B in Nicaragua: anytime Feb 16-April 8, 2013