Beth Baldino, MSW, CHHC
Certified Holistic Health Counselor
(973) 979-6951

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The Value of Relaxed Eating & Deep Breathing

Of all the things I work with clients on, the process of learning to relax more, particularly focusing on improving breathing, can have the biggest impact with the least amount of relative effort.  And people that use the breathing exercise recommended below tend to really love it and feel the difference right away.

When we’re in a more relaxed state, the eating process serves us better because:

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  • We don’t excrete as many vitamins & minerals through urinary loss
  • LDL cholesterol is less likely to go up

Apple-Ginger-Walnut Oatmeal

Here’s another twist on the classic winter-time breakfast. Finding multiple ways to eat oats that you enjoy will do good things for your heart, blood-sugar, and weight-management efforts.

Ingredients:

3 green tea bags
1 cup whole oats
1/8 tsp. sea salt (optional)
1 cup diced organic apples
1/3 cup chopped walnuts, toasted
2 Tbs. finely chopped crystallized ginger
4 tsp. organic agave nectar

Instructions:

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  1. Bring 3 cups of water to a boil in medium saucepan. Add tea bags, turn off heat, and let steep 4 minutes. Squeeze bags into water to get maximum antioxidant benefit, before discarding.

Recipe: Spiced Lentils

Beans are a rich source of protein, fiber, minerals including iron, potassium, and magnesium, and vitamins like folate. They also contain phytochemicals like flavonoids, anti-oxidants that help the body avoid oxygen-related damage. Their health benefits include blood-sugar maintenance, cancer-prevention, and promoting heart health. Beans can also play an important role in weight management, as they provide lots of satisfying “bulk” without a lot of calories.

Lentils are a particularly good source of cholesterol-lowering fiber. They are also provide special benefits in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. They also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.

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Recipe: Curried Millet

Whole grains, like millet, are an excellent source of nutrition and fiber. Because the body absorbs them more slowly than the processed variety (breads, crackers, pastas, etc), they provide a sustained source of energy and do not cause the blood-sugar fluctuations that can lead to mood swings, a lack of energy, and insulin-related disorders (including diabetes). Millet, in particular, is a heart-healthy choice because of the magnesium it contains, a mineral which has been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease. Magnesium is a mineral that has also been shown in studies to reduce the severity of asthma and the frequency of migraine attacks.

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Recipe: White Bean Arugula Salad with Honey-Mustard Dressing

Beans are a rich source of protein, fiber, minerals including iron, potassium, and magnesium, and vitamins like folate. They also contain phytochemicals like flavonoids, anti-oxidants that help the body avoid oxygen-related damage. Their health benefits include blood-sugar maintenance, cancer-prevention, and promoting heart health. Beans can also play an important role in weight management, as they provide lots of satisfying “bulk” without a lot of calories.

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Recipe: Quinoa Mexican-style with Black Beans & Corn

Quinoa is considered to be a “superfood,” having such a well balanced amino acid profile that it is considered a complete protein. It is also a very good source of manganese, magnesium, iron, copper and phosphorous. This makes it a great food for those who suffer from migraines, diabetes, atherosclerosis and cardiovascular disease. It is also a rich source of fiber, which can provide protection against a variety of cancers, gallstones and diabetes.

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