Pranayama of the Month
The 3-minute breathing break
Follow and DO as you read.
Sit at the edge of your chair. Try to straighten your spine. Put one hand on your navel. Put the other hand on your heart center. Inhale through your nose.
Exhale out your nose.
Notice the position of your tongue. Let it soften, loosely placed. Blubber your lips. Roll your shoulders back.
Inhale in through the nose for 1-2-3. Exhale out for 1-2-3. As you inhale, feel the breath in your lower hand, then upper hand. As you exhale, feel both hands sink back in.
Put your full attention on the breath. Inhale to the lower hand 1-2- to the upper hand 3-4. Pause for 1. Exhale out the nose 1-2-3-4.
Pause for 1. Continue this pattern.
Inhale to the lower hand 1-2- to the upper hand 3-4-5. Pause for 1. Exhale out the nose 1-2-3-4-5.
Pause for 1. Move away from your computer when you finish reading this: Turn away and close your eyes. Let your eyes soften and relax in your head. Do at least 10 rounds of this. After this, let your hands go to your knees. Do 3 rounds of this: Inhale 1-2-3-4. Exhale 1-2-3-4. Stay aware of the breath. Keep it as you go about your activities. Do this several times a day. Gradually increase the number of rounds, Increasing by one at a time, at your pace, until 25. Make it a habit and do it anywhere.
Good health and happy Spring to you!
A superior doctor prevents sickness; A mediocre doctor attends to impending sickness; An inferior doctor treats sickness. -Chinese Proverb
Makes about 1 1/2 cups of Deliciousness
1/4 cup tahini (or the nut butter of your choice)
2 tablespoons fresh lemon juice
1 tablespoon tamari
1 teaspoon toasted sesame oil
1 teaspoon minced garlic
1/2 teaspoon mustard powder
1/2 teaspoon chili powder powder
1/4 teaspoon sea salt
pinch of cayenne pepper
3/4 cup extra-virgin olive oil
1/2 cup water
This dressing can be made in regular blender or with an immersion blender. Place all ingredients except the olive oil and 1/4 cup of the water in a blender jar (or mixing bowl if using an immersion blender). Pulse until well combined. Add the oil and pulse briefly, just until incorporated. Add the remaining water and pulse briefly until the desired consistency is reached. Serve immediately or cover tightly & keep refrigerated when not in use. Take out & bring to room temp and shake thoroughly before using. But, it never stays around long enough for that.
Everyone has been asking for this again. So here it goes, enjoy
10 minutes Cooking Time: 10 minutes Yields: 10 servings or more
1 to 2 bunches kale
Directions: 1. Preheat oven to 425 degrees. 2. Remove kale from stalk, leaving the greens in large pieces. 3. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale. Or, if you have a spray bottle that works really well too. 4. Place kale on baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it as it can burn quickly. 5. Turn the kale over and bake with the other side up. Remove and serve.
* Try different kinds of kale or collard greens.
* For added flavor sprinkle with a little salt or spice, such as curry or cumin after rubbing on olive oil.
* Experiment with cheeses like parmeasan for added zip.
Posted in Recipes