Dear HLife: I’m a college student at Sonoma State University California, I only get about $200 a month for food, and it is hard to budget and eat healthy. Do you have any suggestions for healthy eating on a small budget?

Dear HLifer: First of all, we want to congratulate you on your desire as a college student to take responsibility for your health and well-being. You’re way ahead of the pack already. Now, to the point. The best way to eat healthy on a budget is to cook. And this comes with a reward, which is the fun that you can have getting creative in the kitchen and really satisfying your taste buds because nobody can make what you like as well as you. Also, you will make a lot of friends by being the one guy who cooks both tasty and healthy food!

So, here are some suggestions to eat healthy on a budget:

• - It doesn’t get healthier than a plant-based diet. On a PBD, you have a variety of fruit and veggie options that are not very expensive. For example: Meals that pair up a big salad with a grain (brown rice) and a legume (beans, lentils) are great nutrition, and not very expensive at all. Let’s break that down: For $6, you can buy a 16 oz. container of organic baby spinach, pre-washed. Two of those will last you for a week of salads. A pound of brown rice is $1.99 and legumes will cost from $1.50 to $2.60 per pound. You can get a variety – from all the beans, lentils to chick peas - and a small amount when cooked will increase almost triple fold. So, a small amount of legumes and grains (brown  rice, millet, quinoa) will last you for a while, is much cheaper than meat, and will nourish you with all of the protein you need PLUS vitamins, minerals and a variety of phytonutrients. You can recycle leftover beans into breakfast (most Mexican people I know can’t fathom breakfast without beans!), a burrito on the go for lunch, or a nice dip to snack on with organic chips while studying.

• - Shop with the seasons. Fruits and vegetables that are in season are much cheaper. For example, berries are summer fruits and you can buy a container of strawberries for $3.99 right now – compared to twice that much off season.  Blueberries are $2.99 right now, and $6.99 off season.

• - A great thing is that you live in California, a place that provides the rest of the nation with the majority of the organic produce, and a state known for amazing Farmers Markets where you can get good local produce straight from the farmer, who will charge you a flat fee and you can usually negotiate with. Some, when you get to know them, hook you up with freebies. The Farmers Market is also known for free samples – you taste before you buy and by the time you’re done with every aisle, you’re pretty full!

• - California also has great CSA (Community Sponsored Agriculture) programs. This is a good way to get a variety of produce for a flat fee. You are also eating with the seasons, and supporting your local farmers, and caring for the planet by getting food that has a small carbon footprint. This is for your health and the health of the planet! Maryl and I both signed up to Farm Fresh To You, and we get a box of fruits, vegetables and herbs for about $30 a month – delivered right to our doors.

• - Start a community garden in your college. You, and other students interested, can plant vegetables, fruits, herbs and more, and eat what you grow.

• - Get together with a group of like-minded students/friends who are also into health, and do a weekly or monthly potluck. Each person can bring one dish, and there will be plenty of quantity and quality (variety), for everyone to get nourished. Be sure to specify the rules of the game: healthy food, meaning organic, local, plant-based and homemade. You can get plenty of ideas from the HKitchen.

This is veganized version of a very popular Peruvian dish Maryl and I grew up with, called Arroz Con Pollo (”Rice and Chicken”). This version is basically a rice-no-chicken dish. We usually replace the chicken part of the Peruvian dish by serving it with a homemade mixed herb/tandoori tofu, but the rice is so delicious on its own that you can just snack on it solo. My favorite way to eat it is to pair it up with a very limey dark green salad with lots of chopped red onion. The flavor of the mix of the rice, lime, and red onion is what we call “Peru.”

Prep: After rinsing the cilantro with filtered water, pull all the stems off the cilantro, and place all the leaves in a blender.  Add 1/4 cup of water and blend on high speed for 50 seconds until cilantro turns into a paste (or more like a green liquid. Either way is fine). Set aside the cilantro blend. In a medium pot, add the coconut oil and place it in the stove on high heat. Add the onion, garlic, a pinch of black pepper and sea salt. Saute for about two minutes or until onions are translucent. Bring the heat down to medium high, add the cilantro paste and aji amarillo, and mix. Then add the brown rice and saute for  about two more minutes. Add the corn, peas, red bell pepper and olive oil 1/2 tablespoon of sea salt, and blend well.  Add three cups of water and mix with all ingredients. Turn heat back to high and cover. As soon as the water starts boiling, turn the heat down to medium low and set your timer for 1 hour and 15 minutes. Once the timer goes off, check the rice. If there is still some water left but the rice is cooked, mix well, turn the heat to medium high, and let it cook for about 10 more minutes. Check it again and taste. Add more sea salt if needed. Even if there is still some water but the rice is cooked, turn the heat off and blend together. I serve it a little “wet”, but the water will eventually dry out as it sits in the pot while cooling off.

Nutritional info: Brown rice is a gluten-free whole grain loaded with manganese, a mineral that helps your body synthesize fatty acids and cholesterol as well as maintain normal blood sugar levels, and protects your cells form free-radical damage. Brown rice has recently been in our HReport as a food that substantially lowers the risk of developing type 2 diabetes. It is also a great source of selenium (which helps in the prevention of oxidative stress and cancer) and the relaxer mineral magnesium (an HLife featured mineral). Brown rice is also very rich in fiber, which keeps your intestines clean, helps prevent atherosclerosis, and has been shown to reduce cholesterol levels. In a study published in the American Journal of Gastroenterology, it was found that eating foods high in insoluble fiber, like brown rice, can help avoid gallstones. Peas are very high in protein and red bell peppers are a great source of Vitamin C. Cilantro leaves are very high in antioxidants, which protect our cells from free-radical damage. The leafs contain several phytochemicals that studies now show to be imperative for overall health. Cilantro is a good source of several minerals like potassium, calcium, manganese, iron (for red blood cell production) and magnesium. It is also rich in many vitamins, including Vitamin A, folic acid, Vitamin C, and niacin. Cilantro is super rich in Vitamin K, which plays a major role in building bone mass. It is also a digestive and carminative.

Re-decorating is one of my favorite creative activities and mind-cleansing techniques. It is also one of my personal forms of meditation, so, while in the process, I channeled some thoughts to share.  As I grabbed a blade to clean out gunk from a tile slab  that I couldn’t stand every time I looked at, I thought, “wait a minute – why did it take me so long to change this if it feels so good to do something about it?” As I brought it back to its original pristine state, I realized: There are so many little things that bother us, things that are under our control to modify – like remove an object we dislike or paint a table with a color that we like better – and we complain but  don’t do anything about it. WHY?

The night before, I was going over potential pieces of art that my husband and I wanted to create for different rooms in our home. We had been talking for a while about a particular piece we wanted to make, with words and sentences that empower us every time we see it. Suddenly, a sentence popped into my mind as I finished revamping the tile: “live what you love”. This sentence has stayed with me ever since. I looked around, and said: “I will no longer live with anything I don’t love. This table goes white, the services of this vase are no longer needed, I’m moving this shelf four inches up, and we will finally stain the legs of this other table – TODAY.”

Armed with our only rule – “only if we love it” – we transformed the space with ideas we had always loved and had never done, and felt even more inspired and empowered. I was not even hungry, feeding off of creative energy, and I felt lighter and more fulfilled by the second.

Look around you, your home (or any other space that is yours), your closet – even your body, to a certain extent, inside and out. There are things you can change. Some are instantaneous, like painting an old table or getting rid of useless things you hold on to that collect dust and you haven’t seen, worn or used in forever because you just don’t really love them. Other changes take more time but are incredibly rewarding, like changing the way you eat in order to gain long-term health, feel energized, and look fabulous in certain outfits you always loved and wanted to wear. It all comes down to living what you love. Fill your life with things, activities, colors, people, shapes, textures, smells, places, feelings, sounds, jobs – everything that you love. Start with the things that are within your control,  and tackle each one step by step. Begin within your immediate parameters, your body (food, exercise, sleep), maybe a room in your house, your weekend routine (it’s time you go to that one place you absolutely adore but never get to). Then move to bigger things, like a new job, the partner you truly love (not one you settled for), perhaps a new city to live in, the one you always wanted to  live in, because – you love it!

There is no reason that you should live without those flowers you love. We’re not advocating unreasonable expenses here – cut out spending on things that you don’t love and transfer that to the “love” expense account. Same expense, more love. Because every time you look at those flowers, they make you feel ALIVE.  FLOWERS! It’s that simple! If you absolutely love them, get them. How about the color of that bookcase you have in that corner? What? You always wanted white bookcases instead of the oak ones you have? All your life? PAINT THEM! What’s that? You always hated that corner because the dehydrator looks hideous on that table?? Paint the table and put the ugly-but-useful-and-therefore-loved dehydrator somewhere else far away from your sight, in fact, why is it there in the first place, you only use it once every four months…MOVE IT TODAY! (Yes, I was talking to myself, and, yes, I moved it – and painted it). It feels so liberating to take one day out of your whole week, to do the little things that make a big difference in your life. Things that could be part of living the life you LOVE.

If you can’t tell which things you love and which you don’t, here are some phrases to help you tell the difference. If you don’t love it, you will say or feel:

• - “Hm. It’s not bad.” (BAD? the word bad is in this sentence…enough said.)

• - “It’s OK.”

• – “I don’t know…”

• - “Maybe…”

• - “Eh.”

So, next time you are about to buy something just because it’s on sale, or  you’re cleaning your closet/garage and find an old forgotten item that you plan on keeping forever on account of nostalgia although you truly don’t like it, or when you rearrange your house and there is that one item that is valuable but you cannot stand it and it puts you in a bad mood just looking at it, do yourself a favor and tell yourself: “Live what you love!”

Are you?

Utilizadas desde la antiguedad en la medicina y en la cocina, las semillas de ajonjolí son una comida que verdaderamente merece un lugar especial en nuestras cocinas y nutrición diaria. Hippocrates, conocido como el “Padre de la Medicina”, dijo: “El ajonjolí es una comida que puede mejorar la energía y vitalidad de la humanidad.” Llena de minerales esenciales y con una textura cremosa al ser molido, el ajonjolí es un componente importante de una alimentación basada en plantas y de el mantenimiento de la salud general de la máquina mas importante: el ser humano.

Historia: En nombre ajonjolí se traduce a “sesame”, palabra que tiene sus raices en el idioma egipcio, donde existe la palabra semsent. Dicha palabra formaba parte de un documento de 65 pies de largo llamado Ebers Papyrus, una compilación egypcia de textos medicinales que datan más o menos del siglo 1550 B.C., uno de los escritos medicinal más antiguos de la existencia. El papiro contiene 700 formulas mágicas y remedios folcloricos diseñados para curar varias aflicciones. Las semillas del aojonjolí fueron una de las primeras cosechas de las que se proceso el aceite. Alrededor de 600 B.C., al aceite de ajonjolí ya estaba siendo utilizado por los Assyrianos. Los mitos antiguos de esta cultura hablan de que, cuando los dioses se reunieron para crear el mundo, tomaron vino hecho de las semillas de ajonjolí. Las semillas también se dice son originarias de la India, y son mencionadas en las leyendas Hindues, donde son simbolo que representa la immortalidad.

Descripción: Las semillas de ajonjolí son pequeñísimos ovalos chatos, con un sabor a nuez y un poco crujientes. Su color varía de negro a beige y hasta blanquiso. Las semillas pueden venderse secas e integras o molidas, como una pasta cremosa llamada tahini, de la que se hace el popular hummus.

Nombre inglés: sesame, beini (Sesamum orientale(, beniseed, benneseed, sesame seed, black sesame seed (sesamum indicum)
Nombre chino: hu ma
Nombre francés: sésame
Nombre indio: gingelly, til
Nombre japonés: goma, koba
Nombre portugués: gergelim
Nombre español: ajonjolí, sésamo

Información nutricional: Las semillas de ajonjolí son poderosos nutrientes, extremadamente ricas en cobre, un mineral escaso y componente esencial de muchas enzimas que juegan un papel en la utilización del hierro, la eliminación de radicales libres, alivio de la artritis reumatoide, y el desarrollo de huesos y de tejidos conectivos. Las semillas del ajonjolí son una gran fuente de macrominerales como el magnesio (para la formación de los huesos, relajamiento de los músculos y nervios, salud vascular y respiratoria, y más de 300 otras funciones corporales), el fósforo, la Vitamina B1, la fibra, el zinc (para los huesos), y el calcio. También contiene sesamin, el cual proteje el higado. Una cucharada de ajonjolí sin ceascara contiene unos 88 milligramos de calcio. El ajonjolí ayuda a nutrir los riñones, previene la senilidad, mejora la vista, ayuda a resistir el hambre y extiende los años de vida. Estas semillas tienen la mayor cantidad de phytosteroles, compuestos en las plantas que se asemejan al colesterol bueno, y que se dice reducen los niveles del mal colesterol en la sangre, aumentan la respuesta del sistema immunológico y disminuyen el riesgo de desarrollar ciertos canceres.

Las semillas de ajonjolí son un 50% aceite (del bueno) y 25% proteina. Son una excelente fuente del amino acido tryptofan, un precursor de la seratonina, un nuerotransmisor que ayuda a regular el apetito, el sueño, y al humor. El aceite de ajonjolí es 39% acido linoleico y tiene una amplia aplicación médica y farmaceutica. Contiene el antioxidante sesamol, un agente potente que se mete en los tejidos bajo la piel y neutraliza radicales de oxígeno. Otro componente que sólo se encuentra en el aceite de ajonjolí es el sesamin, el cual tiene un afecto antioxidante impresionante y para el crecimiento de tumores cancerigenos, mantiene el buen colesterol, y baja el colesterol malo. Sesamin tiene la abilidad de reciclar la Vitamina E en el cuerpo. Tambien contiene acido phytico, el cual es otro antioxidante muy potente. El aceite de ajonjolí puede nutrir las celulas del intestino delgado y del cólon, y también nutre los cinco organos mayores y mejora la circulación sanguínea.

Preparación: Para soltar los maravillosos beneficios del ajonjolí como sus aceites y nutrientes, muela las semillas y agreguelas a platillos diarios como el jugo de la mañana, sushi hecho en casa, ensaladas, sopas, saltados y guisos. Puede preparar su propio gomasio, un sazonador macrobiotico compuesto por semillas de ajonjolí y sal de mar. El tahini es maravillos y con este se pued preparar el hummus o también un aliño para ensalada, mezclarlo con el arroz, untarlo sobre verduras crudas como snack o simplemente utilizarlo una pequeña cucharada como un acompañante para su cena.

Traducido por Mery Paz

When we create positive causes and effects, we feed our mind, body and spirit. But when we create negative ones, we harm our mind, our body, and our planet. This is why we must take responsibility for our thoughts and actions. We can change our lives and this world. Understanding and mastering the principle of cause and effect is very key in all of this.

People seem to think that they generally have free will/choice to do what they want. False. If we are not applying the principle of cause and effect, we aren’t really choosing.

Choice: An act of selecting or making a DECISION when faced with TWO or MORE POSSIBILITIES. The right or ability to make, or possibility of making, such a selection (so you have to be capable/equipped to do so). A RANGE of possibilities from which one or more can be selected.

Decision: A conclusion or resolution reached after consideration. The process of deciding something (this requires thinking, analyzing, having acquired knowledge of, and studying the case).

Are you really exerting free will when you have no global knowledge of all (or at least most) of the possible consequences? Newsflash: Choice is really only ever used by people we classify as universal analysts. According to El Ser Uno, a universal analyst is a being who is totally  knowledgeable of Cause and Effect. To know the cause and effect of a specific situation, one must think, analyze, research, know, and understand the idea and thought. Only then can choice truly be exerted, by those who think, analyze, research, know, and understand the consequences (effects) of their actions (causes), before making a decision or doing something. This is the only way you  that you can actually CHOOSE, and be conscious of the high risks, which may either involve experiencing pain and suffering (if that’s your bag) or experiencing harmony and empowerment. This is what it means to take full responsibility of the action (cause) you created.

Making well-thought-out, conscious decisions is part of the process of the application of the principle of cause and effect.  This is what we call working with the law, and not being ruled by the law. We must use our mind, and think before we do.  Thinking is a faculty that  distinguishes us from other species in the animal kingdom, it’s one of the characteristics that make us human, and yet sometimes it seems few of us actually engage in it (if we really did, this world would be a very different place). Thinking allows us to analyze, research, put things in order, organize, and classify our thoughts. The process of thinking also works with qualities like memory, imagination, perception, intuition, and sensibility. When we actually think before we act, we are allowing ourselves to have a profound understanding of the cause and effect sequence we are about to set off and the journey we will embark on from activating it.

So, how do we work with the law, apply it in our lives to make better effects? When you are about to create a cause, make a decision, or take action, ask yourself this: Who is in control? Is it instinct and sensation (animalistic, reptilian brain functions) or intuition and sensibility (human, more evolved neocortex brain functions)? Instinct and sensation are the animal part of ourselves, the part that does not have the capacity to think, reason or exert common sense. It is our less evolved brain (we have three brain regions and the reptilian brain is in charge of basic, automatic, instinctual functions. Our most recently evolved neocortex, the wrinkly top part of our brain, is where we  have consciousness, language, social skills, learning abilities, abstract thought and more refined characteristics. The middle region is the limbic brain – where emotions come from). An evolved human being will use his mind, choice, all its faculties and qualities  as well as the directives of Universal Laws in order to have a global vision of things, and create a conscious and thriving life. This, is what you’re meant to do.

Understanding and working with the Principle of Cause and Effect means: 1) Taking control and responsibility for yourself and your creations (thoughts, words, and actions) and, 2) always working with complete knowledge (as much as you can assess) of the cause. In order to understand something we must first get to know it. We must research and enter into deep analysis of the knowledge we have collected regarding the cause, and, along with common sense, logic, and reason, envision a clear picture of the possible consequences (effects that will come right back to us). After this analysis and a clear understanding of our possibilities, we now actually have choices, and a more sound decision to make based on information and evaluation. Before this process, you have no choice. You have no free will without knowledge of cause and effect. The Principle of Cause and Effect is  the key to exerting choice and creating positive experiences in your life. Conscious satisfaction comes from having total knowledge of your cause and effect. This will allow you to have positive experiences without unnecessary suffering, and lead the life of happiness you always knew you were meant to live.

Magnesium is an intracellular nutrient and metabolic electrolyte. It’s a very important essential macro-mineral, not only the fourth most abundant mineral in the body, but also involved in several hundred enzymatic reactions, with cardiovascular functions being one of them. Known as the “relaxer” mineral, magnesium is an alkaline earth metal, involved in more the 300 biochemical reactions in the body such as energy production, synthesis of essential molecules, cell signaling and ion transport across cell membranes. This anti-stress mineral is the central component in the “blood” of the plant world just like iron is to our own human blood, because the central atom of the chlorophyll structure is magnesium. I’m in love with it already – aren’t you? Some highlights:

• ✴ Magnesium is needed for heart, muscle  and digestive system function. It has a very positive effect on the mucus membranes, nerves in general, and excretory and secretory nerves specifically.

• ✴ It is alkalizing for the body (raises pH levels), as it neutralizes acids in the system.

• ✴ Cools the brain and nervous system, has a calming effect on nerves, which improves flexibility in muscles, nerves, joints and ligaments.

• ✴ Magnesium has been known to lessen menstrual cramps, irritability, fatigue, depression, and water retention (in combination with calcium and Vitamin B6).

• ✴ More than 80% of the population is magnesium deficient. Depression, adrenal exhaustion, anxiety, fatigue, anorexia, difficulty with menses, insomnia, muscle tremors, twitching, hyperactive nervous system, scatter and erratic personality are all signs of magnesium deficiency. Studies found that a decreased  quantity of magnesium is found in the heart and blood of heart attack victims.

• ✴ Magnesium deficiency increases with the use of alcohol and caffeine, excess of sugar, use of birth control pills and diuretics.

• ✴ Stress increases the excretion of magnesium and this depletion will make the heart more sensitive to electrical abnormalities, which may lead to heart problems.

• ✴ The brain has very high concentrations of magnesium. This element is extremely important for the efficient function and production of neurotransmitters.

• ✴ Magnesium is a natural tranquilizer, relaxing skeletal muscles and blood vessels. While calcium contracts muscles, magnesium relaxes them.

• ✴ It activates cell growth, improves tissue elasticity, and relaxes the nervous system.

• ✴ The Pituitary gland (known as the master gland) uses it to regulate adrenal, thyroid and parathyroid function.

• ✴ Magnesium activates metabolic enzymes important for protein and carbohydrates, and it is needed in DNA synthesis and function.

• ✴ Modulates electrical potential of cell membranes, which allows nutrients to pass back and forth through the cell.

• ✴ Transports a key phosphate molecule to ATP (an energy source), which releases energy.

• ✴ Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes.

• ✴ Evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium.

• ✴ Magnesium is thought to prevent excitotoxicity because of its ability to sit at the entrance (like a little club bouncer/cellular bodyguard) to nerve cell calcium channels and help prevent over stimulation of the cells due to calcium flooding.

• ✴ In the body, magnesium works closely with calcium, Vitamin D, and phosphorous.

• ✴ Certain emotions such as hate, jealousy, resentment, bitterness, hostility and greed tend to create a magnesium deficiency.

• ✴ 85% of magnesium is lost with the refining and processing of foods (milling of flours). Soaking and boiling foods can also leach magnesium into the water. When boiling produce, be sure to use the water as a broth/soup, as you will have a batch of minerals in the remaining water.

Sources of magnesium: The best way to obtain magnesium is through unprocessed whole foods from the vegetable kingdom. Magnesium is a core component of chlorophyll and makes it a very important mineral for plant photosynthesis. Chlorophyll gives plants their green pigmentation. Dark green algaes and leafs such as chlorella and spinach are great sources of magnesium because of their high chlorophyll content. Foods high in magnesium are frequently high in potassium and dietary fiber as well. Most nuts (almonds, pecans, cashews), seeds and legumes contain high amounts of magnesium. Other high magnesium foods include apples, organic soy, apricots, avocados, beet tops, berries, black walnuts, Brazil nuts, cabbage, coconuts, comfrey leaves, figs, dulse (red algae), dark green leafs (kale, chard, collard), walnuts, and watercress. Also, whole grains such as millet and brown rice.

Remember to look at minerals and nutrients in general as the amazing and loyal employees of your personal enterprise, all working synergistically as a team  to make your human machine (physical body) thrive. Minerals work in concert with other nutrients, which is why it is crucial to get them from whole food sources, where they are paired with their “buddy” nutrients – other minerals, vitamins and phytonutrients that help in absorption and activation of the mineral. It is never one thing that solves or creates problems, it’s a combination of many. We are mind, body, spirit and must address our imbalances on all levels – holistically.

Additional sources: Spiritual Nutrition by Gabriel Cousens, M.D., Staying Healthy with Nutrition  by Elson Hass, M.D., Oregon State University, NIH (National Institutes of Health).

El verano trae consigo la playa, frutas con alto contenido liquido, agua alkalina e ionizada, y, por supuesto, aún más de las deliciosas ensaladas !que nos encantan! Esta ha sido mi ensalada básica de verano este año, con una que otra variación. Es fácil de preparar, muy rica, simple y nutritiva – tanto que hasta me la llevo cuando necesito algo al paso y la disfruto donde quiera que esté.

Preparación: Agregue todos los ingredientes a un tazón grande, sazone con sal de mar, el limón y el aceite. El tofu es opcional. Yo los hornéo por 15 minutos con salsa de soja y ajonjoli pero a veces los compro ya preparados en la tienda Whole Foods (los preparan ahi mismo en el area del delicatessen.) Mezcle toda la ensalada bien, para que todos los jugos y condimentos se fusionen.

Nutrición: Los piemientos y el limón tienen un altísimo contenido de Vitamina C, un antioxidante que protege nuestro ADN de daño causado por radicales libres. La Vitamina C es esencial para la producción del colágeno, el cual es la goma que une todo nuestro cuerop y mantiene nuestra piel luciendo joven. La espinaca y los tomates Heirloom son tan maravillosos que los glorificamos en nuestra sección HFood, asi que lea sus propiedades ahí. El cuerpo necesita de las buenas grasas para quemar grasa corporal, y la palta (aguacate) es una gran fuente de estas. Nosotros le hemos puesto el nombre de “la mantequilla de los dioses” a la palta, ya que provéen casi 20 nutrientes esenciales, que incluyen a la fibra (limpia el cólon), el potasio (un electrolito), Vitamina E (contra el cáncer), vitaminas B (para el sistema nervioso y salud en general) y el acido fólico (ayuda a la produccion celular).

Traducido por Mery Paz

In my latest CSA (Farm Fresh To You) box I received a whole bunch of zucchinis.  Inspiration quickly took over me and I thought: Ratatouille. The thing about being me is that I don’t follow recipes and more then anything I love recreating and inventing new ones based on inspiring old recipes. I just go with the flow of my excitement for flavor, the variety that the plant kingdom has to offer, and I let my creativity run the rest of my culinary and nutritional experience. So, obviously ratatouille didn’t happen, BUT, even better (for me), Mint Veggie Touiller did.  Enjoy.

Prep: Place a large stainless steel saute pan (one that has a lid) under high heat and add 1/2 tablespoon of coconut oil. Once the oil melts, add in the onions, garlic, tempeh, rosemary and tamari. Saute for about a minute. Bring to medium high and add the potato and mint and blend in. Add more of the coconut oil as needed. Once the potato and onion mix is well blended, add the rest of the veggies and coconut oil. If you feel like adding a bit more coconut oil, go ahead. Add the sea salt, then mix and toss all ingredients well, put the lid on, and bring the heat down just a bit. Let it simmer for about ten minutes or so. Make sure that the coconut oil has coated all veggies well before putting the lid on. Check it in ten minutes, taste it and make sure the potato is thoroughly cooked (not “al dente”, well-cooked) in order to serve and eat. Sea salt to taste. Serve it with a bit of brown rice and a side of a limey and raw dark green salad.  YUM!

Nutritional info: In the spirit of our July’s HFood Coconut, it was a conscious choice to use coconut oil for this dish. Please check out the Coconut article in our HFood section to find out all of its amazingly nourishing properties. Zucchini is high in fiber and carbohydrates. Due to zucchinis’ mucilage content, they have a mild diuretic action and stimulate the intestines. Carrots contain loads of vitamin A in beta-carotene form (skin health and immune protection) and also the essential mineral selenium, which is had to find in foods. Potatoes contain a hefty quantity of Vitamin C and B vitamins, and they are also 10% protein. They are high in potassium with average amounts of magnesium, manganese, iron, and zinc.  The natural oils of onions are antiseptic.  Both onions and garlic come from the allium family, which has been shown to reduce total cholesterol and LDL (bad cholesterol) levels while at the same time raising HDL (good cholesterol) levels and reducing the risk of prostate and colon cancer.  They have also been shown to lower high blood pressure. Garlic seems to have a positive effect in balancing blood sugar. Tempeh (fermented soy beans) and peas are extremely high in protein. They are low in calories and fat, a good complex carbohydrate, great source of fiber.  Mixing these two high protein legumes with brown rice or millet  in a 1:3 (bean to grain) ratio would aid in lowering gas and making it a complete protein. Soy is fairly high in iron, calcium, potassium, and phosphorous. Peas are the highest in Vitamin C out of all the legumes and  they also contain a great supply of minerals, including iron, potassium, calcium, and magnesium. Mint has the ability to soothe the digestive tract and reduce stomach aches. It has also been known as an anticancer food and is thought to have anti-fungal properties.

Tired of the bs you find in the dating scene nowadays? Do you feel a bit lost and over the whole thing, but still hope that the next relationship might be the one? Without guidance, being single and out in the dating world can be a little confusing. But bad experiences, misunderstandings, wasting yours and others’ time can all be avoided by simply paying attention to what we call RED FLAGS.

In order to be alert for red flags (and life in general), it is imperative that we develop three things ourselves first: the ability to be present, good listening skills, and the courage to ask the right questions.

Being present, like everything else, is practice, and we do this by being in touch with  our whole being: feeling the connection to your mind, body and spirit. Remember, all is one. The inner self that animates the physical being, sometimes called “the observer” or “higher self”, needs to be there to see what is happening. This real self is the only one that can actually engage, connect, and understand what is really going on from human to human, beyond good looks and physical attraction. The observer knows that you are not there to please anyone, or convince a man that you are sexy, smart, and interesting.  As if!

When the real self is present, inner calmness sets in and your mind is clear. Here is where listening comes in. YOU MUST LISTEN TO EXACTLY WHAT IS BEING SAID.  Men are simple, direct, and even when they are lying, if you are present and really listening, you will be able to identify red flags very easy. For example, if you ask a guy to describe himself in three words and one of the words is “cynic” (true story), the first thing you need to do is go to your iPhone dictionary and look up exactly what that word means (unless you already know it). What you will find out (or know) is that a cynic has a negative attitude about everything (yeah, I’ll pass on that train wreck), a quality he actually confirmed when the girl he was courting said she was vegan and he laughed at her and said, “is that even a word?” – and then proceeded to ask for her number. I mean…I just saw at least three red flags in that story. I’d be running for my life and always from his presence with no necessary explanation right there and then. Here’s a tip and tool: Right after red flag number one, say to your self in your mind “RED FLAG, GO” – then, you should say goodbye. Doesn’t matter if he is cute, or if you are super sexually attracted to him, or he is the only guy left on the planet, if there are red flags, DO NOT PROCEED. Say “next”.

How will you know the red flags? This brings us to skill number three: Asking the right questions. If you are present, you will know and feel comfortable with the fact that you are not being nosy, you are just done with the bs and ready for the real deal: real love. You want a man that is truly interested, appreciates you, and is looking for a solid commitment. If that is so, he will not make you feel awkward about it. That, for example, is another red flag: If he makes you feel awkward about anything, especially about your asking questions, just walk the other way. A man who is worth his salt will be comfortable with answering your questions, and will be refreshed to find someone who is actually interested enough to get to know him for who he really is. And those are the right questions: Not what he’s drinking, but what his life passion is (and is he currently living it), who he is and what he’s all about – anything that will let you know who you may be getting involved with beyond what he is drinking and driving.

I wont sugarcoat it for you (we never do here at HLife) this will take some work – inner work – and practice. But you will see how quickly you start weeding out the douche bags or the boys who are not ready for grown-up relationships, and get closer than ever before to a date that might be worthwhile. Girl, you only need ONE good man. Stay present, ask questions, and LISTEN to the answers. The force – love – is with us all.

Oh, and one note, for the guys:  You also need to be on the lookout for red flags from girls. If the girl says she wants a relationship with you, and you go to her stand up comedy show and her routine is all about her terrible relationships, do not be surprised when she runs the other way as you ask her to move in with you a year later. If you don’t really listen to what she is saying, you might be finding yourself saying the same phrase a friend of mine has to repeat over and over to help himself feel better after a breakup: “can’t fix crazy.” No, you can’t. But aren’t you crazy to be with crazy in the first place? Yeah, let’s think about who we get into relationships with before we proceed. The red flags are always flying. You just have to pay attention.

Cuando eramos niños, pasabamos casi todo el tiempo jugando. Nuestros padres organizaban días con nuestros amiguitos, y si no estabamos comiendo o durmiendo, estabamos jugando. Usabamos nuestra creatividad la mayor parte del día, al igual que la imaginación, el sentido del humor y nuestros recursos innatos. Luego crecimos y la hora de juego se fue reduciendo cada vez más hasta dejar de existir. Casi siempre, esto sucede porque pensamos que no tenemos tiempo para cosas tontas como el juego. Hay gente que le echa la culpa a la cantidad de trabajo que tiene. Otros dice, como si fuera una escusa automática y justificad): “Es que tengo hijos.”

Privarnos de nuestra dosis diaria de juego parece ser un hábito social que nunca fue cuestionado o analizado, y así fue heredado de generación en generación como un requisito para convertirse en un adulto. Lo que nos hemos olvidado es lo siguiente: La hora de juego era muy saludable para nosotros cuando eramos niños y lo sigue siendo ahora como adultos. Es nuestro derecho como seres creativos y es nuestra responsabilidad retomarla como adultos conscientes. Aunque estemos cansados (seguramente por una mala alimentación) o demasiado ocupados (acuedate que tu diseñaste tu propia vida), la hora del juego es un ingrediente necesario para un estilo de vida holisticamente saludable.

La hora de juego no es solo para los niños. La hora de juego es para ti, una oportunidad para que entres en comunión con tu espíritu, para que te permitas ese espacio entre toda esa locura que se llama “trabajo” o “los niños” o “el nuevo negocio”, para que recuperes tu paz interna y tu salud mental. Aqui es cuando activas tu creatividad ilimitada en cualquiera que sea la forma que escojas expresarte, y logres conectarte con el immenso flujo de energia que es el infinito campo de toda posibilidad. Cuando nos ponemos creativos, las ideas “nos vienen”. A veces nos reimos mucho también. La risa nos despoja del estrés, tonifica los músculos, suelta quimicos en el cerebro que son positivos para nuestro cuerpo, rejuvenece nuestras células, quema calorias, aumenta nuestra energía de forma natural, y hasta mejora nuestro sistema inmune. Yo digo “una manzana y una ensalada al día, y bastante risa todo el día.”  Ese me parece un buen slogan de salud.

Pero, como un adulto que ha olvidado este concepto del juego y como realizarlo, seguro te preguntas, “¿que exactamente es la hora de juego?” La hora de juego es cualquier espacio de tu tiempo que tu has elegido para dedicarle a una actividad en la que tu usas tu creatividad y con la que te diviertes mucho. Si no se te ocurre nada al respecto, usa esto como guía: Cuando estas siendo creativo, el tiempo parece no existir. Es más, el tiempo correrá, sin que tu te des cuenta. Diras cosas como, “¡podría hacer esto por dias¡” Ser creativo siempre es algo que te hace sentir bien porque es una manera en la que nutres tu espíritu y conectas con tu interior. Se siento bien, porque te conectas con el máximo bien, con Dios, la fuente de todo, el máximo Creador. Es decir, cuando estas siendo creativo, estas activando y sintiendo a tu dios interno. Esta activación de alimento electrico para tu mente y espíritu (que también redunda en tu cuerpo físico a nivel celular) es algo que potencializa, libera fortalece todo tu ser. La hora de juego califica como una perfecta actividad para combatir el estrés y elevar el sistema inmunolólgico.

Cuando los niños juegan, observarás que parecen estar en su propio mundo. No les es necesario jugar con otros niños y más bien se enfocan en su propia diversión y tarea que se han propuesto. Este es un punto importante a notar porque esto nos indica que, cuando vamos a jugar, estamos jugando por y para nosotros. Esto significa que la competencia no tiene papel alguno en la hora de juego, no existen perdedores, nadie que diga que lo hiciste bien o no, ni presiones o expectativas. Este es TU tiempo, un tiempo para expresar lo que hay en tu mente, conectarte con la fuente mayor y soltar cualquier energia estancada dentro de ti. Esto puede realizarse de varias maneras. Por ejemplo, estas son algunas de mis horas de juego, mis “reuniones con mi dios interno”, que me conectan a la guente (energía consciente): Cocinar, decorar, bailar (conecto mi iPod y me expreso por medio de la música), pintar, cantar, hasta colecciono imágenes que me inspiran. Todas estas actividades son parte de mi hora de juego, porque ME DIVIERTEN y podría realizar cada una de ellas por horas y hasta más. La hora de juego tambi´n puede incluir una actividad en grupo, algo pequeño o una gran aventura, algo con tus hijos, algo que parece insignificante como hacer un libro de fotos, o tan complejo como sentarse a componer una canción. Lo que sea que hagas, sientete bien, diviertete, usa tu creatividad, no tengas expectativa alguna, solo expresate, desenganchate y déjate llevar. Si aún no sabes que harías durante tu hora de juego, te retamos a descubrirlo. Empieza en este instante. Tu te mereces esto y solo tu puedes darte el permiso para realizarlo.

Tu eres el responsable por tu salud y tu felicidad, y estas a cargo de re-crear tu vida por medio del recreo (diversión). Todo esto depende de ti, nadie te lo va a dar. Haz que tu hora de juego diaria sea una prioridad en tu vida, conéctate con tu dios interior, y cosecha los frutos del potencial creativo que tenemos cada uno de nosotros dentro, como hijos del máximo Creador.

Traducido por Mery Paz