Simple Suggestions to Nourish the Mind, Body, and Spirit
144
Simple Suggestions to Nourish the Mind, Body, and Spirit
144eBook
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Overview
Product Details
| ISBN-13: | 9781504370752 |
|---|---|
| Publisher: | Balboa Press |
| Publication date: | 12/27/2016 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 144 |
| File size: | 297 KB |
About the Author
Read an Excerpt
Simple Suggestions to Nourish the Mind, Body, and Spirit
By Elizabeth Baldwin-Lodge
Balboa Press
Copyright © 2017 Elizabeth Baldwin-LodgeAll rights reserved.
ISBN: 978-1-5043-7068-4
CHAPTER 1
Mind No. 1
Which planet is naturally the brightest object in the night sky?
Body
Thai-Inspired Meatballs
Serves 4 (Paleo and gluten free)
1 1/2 pounds ground turkey or chicken
1 carrot
1 celery stalk
2 garlic cloves
1/2 cup shredded coconut
1 gg
2 teaspoons curry powder
1/2 teaspoon salt
pinch of cayenne pepper
handful of cilantro
Chop or food process all ingredients — except the meat choice — until fine.
Add the meat to the chopped ingredients and make as many meatballs as desired. The larger the ball, the longer it takes them to cook.
Heat some oil in a large pan over medium to medium-high heat. Drop the meatballs in when the oil is hot enough to instantly sizzle.
Cook the meatballs for several minutes on each side; then cover and cook for 8 to 10 minutes more.
Spirit
We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves. — Buddha
* Walk
Take a thirty-minute walk. I'm so grateful to live close to the beach; this is my Zen walking space.
Wherever you live, find a path as close to nature as possible for your walk. Listen to the sound of the waves, hear the birds sing, feel the breeze, listen to the waterfall, smell the pine trees, breathe in the beauty, and still your thoughts to your immediate surroundings.
Walking clears my self-talk and allows thoughtful insights of the universe to come forward. Some of my greatest inspirations have come forth when I've been on a walk.
Mind No. 2
How many times a year does the sun rise and set at the North Pole?
Body
Creamy Dreamy Tomato Soup
Serves 6 (gluten-free-if you leave out the croutons.)
2 tablespoons butter
2 tablespoons olive oil
1 onion, finely chopped
2 pounds' tomatoes, chopped
2 3/4 cups vegetable stock
1/2 cup dry white wine
2 tablespoons tomato paste
sea salt to taste
pinch of cayenne pepper
2 tablespoons chopped fresh basil leaves
2/3 cup heavy cream
fresh basil leaves or croutons to garnish (optional)
In a big, sturdy pan, combine the butter and oil, and melt. Add the onion, and sauté until the onion is soft, 3 to 5 minutes. Add the rest of the ingredients and stir. Add sea salt and cayenne pepper to taste.
Leave the lid slightly ajar and simmer for 20 to 25 minutes. Stir occasionally until the ingredients have a soft texture.
Take the pan off the heat and let the mixture cool down for 5 minutes. Transfer to a blender, add the basil, and blend. Strain the soup through a colander into a new pan, add the cream, and warm the soup. Do not boil.
Add a basil leaf for garnish and serve.
Spirit
Whether you think you can or whether you think you can't, you're right. — Henry Ford
* Meditate
I like to light a fragrant candle before I begin my meditation, as it relaxes and centers me before beginning. I love listening to Getting into the Vortex, fifteen-minute guided meditations from Esther and Jerry Hicks (Abraham). There are so many great guided meditations available. I also love Dr. Brian Weiss's guided healing meditations, Wayne Dyer's ah and om meditations, and Sonia Choquette's guided meditations, or I simply sit quietly and focus on good-feeling thoughts and positive intentions for five minutes. Morning is a great time for meditation, as it sets forth a powerful course for your day.
Mind No. 3
What was the world's first electrically lighted city?
Body
Melon, Prosciutto, Ham, and Parmesan Salad
Serves 4 (gluten-free)
1/5 of a watermelon (about 2 pounds), peeled, seeded, and thinly
sliced
2/3 of a honeydew melon (about 2 pounds), peeled, seeded, and
thinly sliced
1 large cantaloupe (about 2 pounds), peeled, seeded, and thinly sliced
5 ounces sliced prosciutto ham
1 ounce Parmesan cheese, finely shaved
1 cup fresh basil
Dressing:
1/4 cup light olive oil
1/4 cup aged sherry vinegar
salt and pepper to taste
Arrange the watermelon, honeydew, and cantaloupe slices on a large serving plate.
I like to alternate the three melons to be decorative. Wrap the prosciutto around or drape it over the melon slices.
For the dressing, combine the olive oil and sherry vinegar in a container with a tight lid, add salt and pepper to taste, and shake well.
Gently pour the dressing over the melon and ham. Place the shaved Parmesan and basil over the dressing.
Best served immediately.
Spirit
Your only obligation in any lifetime is to be true to yourself. — Richard Bach
* Massage
Treat yourself to a massage. Some studies have found that massage may be beneficial for anxiety, digestive disorders, fibromyalgia, headaches, insomnia-related stress, soft tissue strains or injuries, and sports injuries. Massages are now so affordable, with options like Hand and Stone Spa and Massage Envy club memberships. I treat myself to a massage at least once a month, and you should too.
Mind No. 4
What institution awards the Pulitzer Prize?
Body
Breakfast Burritos
Serves 2
2 flour tortillas (10 inch — 12 inch work best, can use gluten free tortillas)
3-4 gg2 slices of bacon
1 large sausage (can be any meat, precooked)
1/2 medium onion, chopped
1 small parboiled potato, cubed
1 jalapeno pepper, seeded and chopped fine (optional)
1/2 cup shredded cheddar cheese (or cheese of your choice)
salt and pepper to taste
picante sauce or salsa
Cut the bacon slices into pieces and cook. Add sausage when bacon is halfway done.
Add potato and sauté about 3 to 5 minutes.
Add onion and jalapeno pepper, and sauté 2 to 3 more minutes. (Bacon fat doesn't need to be drained unless desired.)
In a separate bowl, scramble the eggs. Pour scrambled eggs into the skillet and cook. Add cheese just before the eggs reach the desired consistency.
Heat tortillas slightly. (I use the microwave.) Spoon egg mixture onto tortilla and roll into burrito.
Serve with picante sauce or salsa on top.
Spirit
Holding onto anger is like drinking poison and expecting the other person to die. — Buddha
* Read a Book
Take the time to browse through a bookstore. I love to get a coffee or green tea and roam. I can spend a good hour choosing my next adventure. Reading, for me, has always been a favorite gift to myself. I love historical fiction because it's educational and exciting. I also like to read at least one chapter of an inspirational book every morning. I was given Illusions by Richard Bach when I was eighteen, and it set my life on a course for which I'm forever grateful. Look at the acknowledgments page of this book for the names of authors of inspirational books. They're all brilliant. A chapter a day keeps the blues away. It always sets such a happy course for my day.
Mind No. 5
What is the strongest bone in the body?
Body
Broccoli or Cauliflower with Herbs
Serves 4 (Paleo and gluten free)
1 1/2 pounds broccoli or cauliflower (or mix them)
3 tablespoons extra virgin olive oil
3 large garlic cloves, chopped fine
1/2 — 1 teaspoon of crushed red pepper flakes
2 tablespoons of Italian herbs (dried or fresh)
4 tablespoons butter
1/4 cup fresh chives chopped
1 ounce Parmesan cheese, shaved
sea salt and pepper to taste
Trim the broccoli or cauliflower and cut to desired length and size. Steam gently for no more than 2 minutes, and immediately remove from heat; set aside. Save a little bit of the broccoli water. Over medium to low heat, add oil and sauté garlic for 2 — 3 minutes, until slightly brown. Adjust the heat to medium, and add the broccoli and 3 — 4 tablespoons of the broccoli cooking water. Season with the red pepper flakes, Italian herbs, salt, and pepper. Sauté for 4 — 6 minutes more or until the broccoli is barely tender. Add butter and toss the broccoli. Remove from heat and put on serving dish. Sprinkle the cheese and chives over the broccoli.
Spirit
We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. — Martin Luther King Jr.
* Dream Board
Create a dream board. Cut out pictures from magazines or print pictures from the Internet, and paste them on a white poster board. They could be pictures of things you would like to have, places you'd like to visit, a car you'd like to drive, a beautiful bouquet of flowers, the perfect job, jewelry you'd like, a relationship you'd like to be in, or your dream house. Fill your board with anything that you would love to have, be, or experience. I keep mine close to my desk, and every time I glance at it, a feeling of grateful expectation fills my being.
Mind No. 6
What is body's strongest substance?
Body
Seriously Scrumptious Split-Pea Soup
Serves 4 (gluten free)
3 cloves garlic, minced
1 onion, chopped
1 tablespoon olive oil
1 tablespoon butter
salt and pepper
2 tablespoons dried Italian herbs
8 cups (2 quarts) chicken stock
1 pound dried split peas, rinsed
2 carrots, diced
2 celery stalks, diced
1 1/2 cups ham or pancetta, cubed
1/4 cup chopped parsley
Heat the butter and olive oil in a large saucepan. Add the onions, and sauté until softened; then put in the garlic, Italian seasonings, salt, and pepper. Continue to sauté for several more minutes. Pour in the chicken stock and split peas. Once it reaches boiling, reduce heat and let simmer, covered, for 1 hour. Add the carrots, celery, cubed ham or pancetta, and parsley. Gently simmer uncovered for 30 minutes. Add more seasoning to taste.
Spirit
If you are depressed, you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present. — Lao Tzu
* Make Amends
Forgiveness is one of the most beneficial gifts you can give yourself. So make amends with anyone, you feel negativity towards, regardless of whether you are actually able to speak with the person or not. If you are unable to have a conversation, another excellent way to accomplish forgiveness is to write forgiving statements. In your journal or on a piece of paper, just write it out. It can be as simple as writing, "[insert name,] I forgive you for all the things that have made me feel hurt, sad, or rejected. I also forgive myself for all the parts I have played in our relationship." I have found that repeatedly writing out the sentence, until I feel all negative feelings are released, is the best way to cleanse pent-up emotions and clear out old thought patterns.
Mind No. 7
In what year did the construction of the Berlin Wall begin?
Body
Garlicky Mashed Potatoes
Serves 4 — 6 (gluten free)
2 large or 3 medium russet potatoes
4 cloves of garlic chopped fine
2 tablespoons of olive oil
1/2 cup half-and-half
4 tablespoons of butter
salt to taste
Peel, cut, and boil potatoes (test with fork for doneness).
Sauté garlic in olive oil for 2 — 3 minutes; set aside.
Drain potatoes. Add garlic, half-and-half, butter, and salt. Mix with electric beater until whipped.
Spirit
Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing. — Helen Keller
* Yoga
Take a yoga class; it's so good for your body. Yoga lowers stress and improves your mood. Some yoga methods use specific meditation techniques to focus the mind on your breathing, which quiets the constant "mind chatter," allowing you to feel relaxed. Yoga also can boost oxygen levels to the brain, leaving you feeling happy and more content with everyday life.
Mind No. 8
What is the only number with the same number of letters as the meaning of its name?
Body
Festive Fajitas
Serves 4
1 tablespoon olive oil
2 large sweet onions, thinly sliced
1 red bell pepper, cut into thin strips
1 yellow or orange pepper cut into thin strips (Can use a green
pepper; I prefer the others.)
2
3 teaspoons fresh or dried Italian herbs
1 one-pound beef flank or sirloin steak
1 cup grated cheddar cheese (optional)
sea salt and cracked black pepper to taste
4 eight-inch tortillas, warmed up (can use gluten free tortillas)
In a large pan, heat the olive oil over medium-high heat. Reduce the heat to medium-low, add the onions, and cover. Sauté until tender, about 10 minutes.
Uncover and add the bell peppers and Italian herbs; sauté for 4 to 5 minutes more.
When the onions are golden and the peppers are al dente, remove from heat.
Trim fat from the steak, if desired. (I keep the fat on for added flavor.) Season with desired spices.
Start outdoor barbecue grill. When the barbecue is at medium-high heat, grill the steak for 8 — 12 minutes, turning once for medium-rare. (Alternately, steak can be cooked inside under broiler or in skillet.)
Slice the steak diagonally across the grain in desired thickness. Place the steak slices in warm tortillas, and top with the onion mixture and cheese. Roll them up to serve.
Spirit
Try not to become a person of success, but rather try to become a person of value. — Albert Einstein
* Ring, Ring
If you find yourself thinking about an old friend, make that connection; reach out to him or her. I lost one of my closet college friends to cancer at age forty-seven. I had not seen her for over ten years and kept thinking about connecting with her. Unexpectedly, I was able to visit her on a trip to Washington, DC, a few months before her diagnosis. I am forever grateful I made the time to visit and see her happy and full of life. Follow your intuition when a friend or relative pops into your head. Reach out to him or her in the moment.
Mind No. 9
How many people signed the Declaration of Independence?
Body
Muma's Oatmeal Muffins
Serves 24 (one muffin each)
1 1/2 cups bran cereal (any kind)
1 1/2 cups old-fashioned uncooked oatmeal
1 cup boiling water
1/2 cup butter
1/2 quart buttermilk
1 1/2 cups sugar
2 gg
2 1/2 cups flour (can be sifted)
2 1/2 teaspoons baking soda
1/2 teaspoons salt
1/2 teaspoons cinnamon
1 cup raisins (optional)
Place 1 cup of bran cereal and 1 cup boiling water in a bowl. Set aside.
In large mixing bowl, cream butter, sugar, and eggs.
Add buttermilk and soaked bran mixture. Add flour, baking soda, and salt. When flour is dampened, add oatmeal and remaining 1/2 cup of dry bran cereal. Add cinnamon and raisins.
Spray muffin tins with cooking spray oil, and spoon mixture into tins.
Bake for 20 minutes at 375 degrees on middle rack.
Muffins are done when a toothpick inserted in the middle comes out clean. Let cool.
Spirit
Be in a state of gratitude for everything that shows up in your life. Be thankful for the storms as well as smooth sailing. — Dr. Wayne Dyer
* Spring Clean
Clean out your closet. It doesn't have to be spring — let it be summer, fall, or winter as well. When we clear out the old, it makes room for the new. I know it's cliché, but it's true. I love shopping, so clearing out leaves room to fill the hole I just created. This is a double-sided gift. Give your gently worn items to someone who has a hole in his or her closet. It could be a friend, coworker, employee, the Red Cross, Goodwill, the Salvation Army, or anyone in need. I have a few friends whose "gently worn" clothes I would love to have. You could also sell them or consign them and earn a little money —, that always makes me happy.
Mind No. 10
What is the most common element in the universe?
Body
Queen Elizabeth's Shepherd's Pie
Serves 6 — 8
2 pounds lean ground beef
3 tablespoons olive oil
1 1/2 large onion, chopped
3- 4 cloves garlic, chopped
2 cups carrots, chopped
2 pounds peeled and cut potatoes for mashing (For a Paleo option,
use 2 pounds of cauliflower instead of potatoes.)
3
4 Oxo cubes (beef bouillon)
4- 5 tablespoons Worcestershire sauce
1/2 bottle beer (optional; use one cup of beef broth as substitute)
3 tablespoons heavy cream
6 tablespoons butter
1 cup whole milk
1 cup of grated cheddar cheese
1/2 teaspoon of salt, pepper, and seasoning salt or more to taste
In a large iron skillet, heat the olive oil on medium-high. Add onion, garlic, salt, pepper, and seasoning salt. Sauté until golden.
Add ground beef. Crumble 3 Oxo cubes onto meat. Add Worcestershire sauce, beer, and heavy cream. Stir until meat is browned. Do not drain.
Add carrots. (Add another Oxo cube and a 1/2 cup of water or beef broth to cook the carrots.) Reduce heat to medium-low; cover with lid or aluminum foil. Cook for 50 minutes.
(Continues...)
Excerpted from Simple Suggestions to Nourish the Mind, Body, and Spirit by Elizabeth Baldwin-Lodge. Copyright © 2017 Elizabeth Baldwin-Lodge. Excerpted by permission of Balboa Press.
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