The Five Mindfulness Trainings

Fifth Mindfulness Training - Nourishment and Healing

Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I will practice looking deeply into how I consume the Four Kinds of Nutriments, namely edible foods, sense impressions, volition, and consciousness. I am determined not to gamble, or to use alcohol, drugs, or any other products which contain toxins, such as certain websites, electronic games, TV programs, films, magazines, books, and conversations. I will practice coming back to the present moment to be in touch with the refreshing, healing and nourishing elements in me and around me, not letting regrets and sorrow drag me back into the past nor letting anxieties, fear, or craving pull me out of the present moment. I am determined not to try to cover up loneliness, anxiety, or other suffering by losing myself in consumption. I will contemplate interbeing and consume in a way that preserves peace, joy, and well-being in my body and consciousness, and in the collective body and consciousness of my family, my society and the Earth.


The Five Mindfulness Trainings

The Five Mindfulness Trainings represent the Buddhist vision for a global spirituality and ethic. They are a concrete expression of the Buddha’s teachings on the Four Noble Truths and the Noble Eightfold Path, the path of right understanding and true love, leading to healing, transformation, and happiness for ourselves and for the world.


http://www.iamhome.org/5mt.htm

Free Inside Out Weight Loss program: podcast

http://personallifemedia.com/podcasts/216-inside-out-weight-loss

Learn why Inside Out Weight Loss is the difference that will make the difference in your quest to become a slimmer, fitter you. Inside Out Weight Loss isn't about dropping a few pounds for swimsuit season, or the class reunion. It's about much more than that. It's about letting go of the struggle, of the negative body image, of the self-criticism, and learning how to bring joy and ease to your weight loss journey, and to release you to the rest of your life.

Weigh less: why yes I'd like that

Here is what you really need to know

According to Dr. Norman Kaplan, from the University of Texas Southwestern Medical Center and author of Clinical Hypertension, most overweight people are hyper insulinemic (too much insulin released into the bloodstream). Insulin is the storage hormone released by the pancreas when blood sugar rises. The only way to control insulin levels is to control the rate and level of blood sugar elevation. The only way to do that, is to reduce the intake of refined or simple carbohydrate (including most so called whole grain products). Moderate to strenuous exercise does lower insulin for short periods of time.

High carbohydrate diets can promote hypoglycemia, even in the physically active, and the elevation of triglycerides (a heart disease risk factor). Remember that carbohydrate depletion in the muscles is usually not the limiting factor to continued quality exercise performance, unless the activity exceeds 75 minutes at 80+% of aerobic capacity. Triglycerides are the most abundant fatty substance in the body, making up most of your stored fat. A triglyceride is made of one half a sugar molecule (glycerol) with three fatty acids attached. When levels of triglycerides in the blood go up, they are considered a negative risk factor to clogged arteries. The solution? Reduce the intake of insulin stimulating carbohydrates and exercise regularly.

Fat in storage is reduced in two ways. First, it can be metabolized as an energy source through moderate intensity exercise (from sleeping to conversational intensity exercise). Second, there is a concept of Ketosis where incompletely metabolized fat molecules are released into the blood and removed through the kidneys. Ketosis occurs only when one is on a severely restricted carbohydrate diet. This is how the Atkins Diet and the Protein Power Diet work. Contrary to popular belief - dietary induced ketosis is not considered dangerous according to Dr. Calvin Ezrin of the UCLA division of Endocrinology and author of the Endocrine Control Diet (an Atkins style diet).

Fat mobilization (removal from storage for use in energy metabolism) can be inhibited in two ways. First is through the elevation of blood insulin in response to carbohydrate consumption. The second is though the elevation of blood lactic acid which occurs in response to intense (anaerobic) exercise. The solution? To reduce fat in storage, control your insulin with a reduction in simple or refined carbohydrate intake and participate in conversational intensity exercise for about 4 hours per week. (Try not to do the 4 hours all on the same day).

There is evidence, some recently published in the journal Medicine & Science in Sports & Exercise by a group from New York State University in Buffalo and by another group in New Zealand, demonstrating that higher fat diets (up to 50% fat) can improve endurance performance without negative effects on immune functions nor blood lipid parameters. Once again a suggestion that carbohydrate emphasis may be over done.

Muscle is the most metabolically active tissue. The more muscle you have the more fat you metabolize. (Seems unfair doesn't it? The more fit burn fat faster.)

OK - So, now really, what should I eat?

In simplest terms, to control insulin and optimum hormone production, I am an advocate of 40 - 30 - 30 eating plans. This is the plan used by Mark Allen during the last two of his six Hawaiian Iron Man wins. My friends over at Coaches Inc. told me just last week of a client who followed this plan and ate peanut butter and turkey sandwiches during a successful ultra marathon.

Carbohydrates should make up 40% of your calories. These are low Glycemic Index (a measure of how fast they raise blood sugar) carbohydrates like vegetables, except for corn and potatoes. Also emphasize fruit except for bananas and dried fruits.

Protein should make up 30% of your calories. I emphasize high quality digestible protein sources including soy and selected whey protein drinks. Always eat protein at every meal and every snack - no exceptions. Eat some of your protein foods first to further control the rate of the rise in blood sugar. Protein requirements range from 0.75 grams per pound of desirable weight for the sedentary to 1.0 gram per pound of desirable weight for the physically active.

Fats should also make up 30% of your calories. Emphasize the good fats which includes nuts, seeds, avocados, olives, cold pressed oils, and supplements like lecithin capsules (never granules nor liquid due rancidity issues), GLA and EPA capsules. It is these good fats in the proper insulin controlled environment that will produce optimum levels of all your important hormones.

Never eat cheap hydrogenated oils, deep fried grease and margarine of any kind in an attempt to avoid the notorious trans fatty acids . Consume saturated fats in moderation but don't be so paranoid as to exclude them. A responsible intake of essential fatty acids will balance out any potential negative effects of saturated fats. Cholesterol consumed has nothing to do with blood cholesterol levels. In fact elevated insulin from too many carbohydrates will stimulate the liver to make more cholesterol and cause more harm than eating eggs or other animal fat sources.

Responsible supplementation is no longer an option if optimal health is desired. In addition to lots of protein, vegetables, fruit, modest intake of whole grains, and essential fats, you need to prop up your nutritional arsenal with a well planned supplement program. Oh yes, don't forget to exercise and drink lots of pure water.

Read more: What to Eat for weight control, cardiovascular health, muscular development http://www.centralhome.com/ballroomcountry/eat.htm#ixzz0Vi3ZOZMl
Dance, Fitness & Sports CentralHome

Low-Carb Dairy-Free

The other night, I forgot that the green sauce at a favorite Mexican restaurant has sour cream in it and ate some. Later that evening, I had nausea and stabbing pains in my stomach :(. I really cannot tolerate any form of dairy, can't digest the proteins.

Sharron Long has a cookbook that is candida-friendly, which means no dairy, and it is very low in carbohydrates, emphasizing almonds, soy protein and other great ingredients, lots of veggies. It is called Low carb cooking and Sharron's place: Sugar free recipes featuring SteviaPlus, and I find it a great resource for my VERY restricted diet.

Core Just Gets Better!

At first I was not very comfortable with the "Core" version of Weight Watchers, but recently I have been more and more able to follow it correctly. I still have to be careful to have starches only one meal a day (plus whole grain cereal), but otherwise I am adjusting to the style of cooking it requires.

I use cooking spray a lot, and now Crisco has one out that is even easier to use than the rest (no cap to remove), and the spray is quite fine and dispersed, better than the other cooking sprays.

I have lost almost ten pounds since I went on WW this time around. It just keeps getting easier, especially now that I eat only whole grains, lean meats and lots of fresh fruits and vegetables. It is a healthy diet I can stay on the rest of my life. In the past I was on diets that would require a gradual change back to balance in order to do maintenance, and I was thrown off by that transition, over and over again. This one will be virtually the same diet.

www.sparkpeople.com

this is my newest diet inspiration. Alls I gotta do is be conscious of my eating, drinking, and exercising.

Doin the Core Calypso

What an adventure it was switching from Weight Watchers' "Flex" Plan to the "Core" Plan!

I think I did it all wrong, but I still lost 0.4 lbs., so not too bad. I did not follow one of the main rules, because I somehow did not grasp all the rules. That is, whole grains are part of the Core Plan, but only at one meal per day. I was eating cereal in the morning (yes, with fat-free milk -- Dad would be proud), then having whole wheat pasta at night. I am continuing on the Core Plan this week, to try to do it correctly and see what happens.

My other big departure from the plan was last night when we took our grandchildren Kirk and Valari out to a hamburger joint. I had already used up most or all of my points, and I had a "Squealer" burger, which has pork in it, cheese on top, a whole wheat bun (you know the kind, just brown balloon bread), and I had 1 1/2 HUGE onion rings, and a bunch of fries.

Imagine what I would have lost had I done the plan correctly! Anyway I am giving it anoth chance this week, but then I am switching to Flex for our vacation next week.

Believe It ... Or NOT!

I am back on Weight Watchers, because my personal plan, low-carbohydrate dieting, was not working. I think I was eating more than I should, and was not keeping track.

Using the Flex Plan again, which worked last time. I lost one pound the first week. I have about 30 pounds to lose, which will take more than six months. I joined online and these days that does not include going to meetings; it is separate, so you weigh yourself, and it is less expensive.

Walking is my main exercise. 30 minutes a day ... with the Bear. My legs are much stronger than they were when we got him.

Poet how are you doing?

Do you have any online places I could read?

I found this intresting online connection:

Food Addiction, Food Cravings

online conference transcript

Our guest, Debbie Danowski, has battled with an eating disorder formost of her life. She is addicted to food. Debbie tried many different ways to lose weight. She hid food, tried diet pills and diets, but couldn't stick to a diet. Finally, Debbie faced her food addiction and the feelings of being ashamed and lonely. At one point in her life, she says: "I hated myself. I had no self -esteem. I was ashamed of myself for having no willpower." To ease the pain, Debbie says "I even thought about killing myself."

Today, she weighs 150 pounds, down from over 300, and has maintained that weight for over ten years. Read about her addiction to sugar and flour (her trigger foods), and how her attraction to food, coupled with low self-esteem and depression, led to her life as a food addict. Then Debbie outlines the steps that brought her to overcoming food addiction and recovery from food addiction.

David Roberts is the HealthyPlace.com moderator.

RFA and what it takes to lose

As you might already know, I have been attending RFA meetings for six months and have lost slightly over 40 pounds. At first the dietary guidelines were difficult for me but I'm glad to say that now it is much simpler for me to do. We eat no sugar, flour or wheat. We also abstain from caffeine, cheese, nuts and avocadoes.

Sample:

Breakfast -- "pancakes" 1/2 cup of dry oats, 3 egg whites, cinnamon to taste, a pinch of baking soda and 1 tablespoon of plain yogurt. Mix well. Use non caloric cooking spray on fry pan; heat up (not to the point of burning) and place the mixture into 3 "patties". Once cooked on one side, turn and cook on the other side. Place pancakes into a dish and top with 1 fruit portion. (some heat the fruit before serving it). A fruit portion is as follows: 1 chopped medium apple or 1 large orange broken into segments or 1 small can of pineapple (in its own juice) slices.

For lunch: 4 ounces of protein such as chicken, 2 hard boiled eggs, tuna, or salmon. One cup of cooked vegetables such as green beans or cooked zucchini. A second cup of raw vegetables is the final lunch component such as raw carrots, raw celery or sliced (1 cup) tomatoes.

Each day we have one tablespoon of mayonnaise (no sugar -- I use XXX from Whole Foods) or 1 tablespoon of margarine, or 1 tablespoon of Newman's Own vinegar and oil dressing (I use the no sugar one). This can be in lunch or dinner but must not be forgotten.

For dinner, 4 ounces of protein: such as beef, lamb, chicken, tuna or salmon. We must keep in mind that we can only have beef (or lamb or pork) three times a week. The second food is a starchy vegetable such as yams or baked potato, or mashed potato. In each of these cases, we are either the cook or have asked about the preparation, to eliminate sugar, flour or wheat.

We also eat 2 vegetables: 1 cooked and 1 raw or 2 raw.

Whoops I forgot that the dinner meal (supper?) can include 1 cup cooked brown rice in place of baked potato or yam.

Robyn asked that I post this sample day's food. Don't be overwhelmed, as I said before it gets easier and easier. I have not had any acid reflux or digestion problems on this regime; I do sometimes have a belch after a meal.

Let me know your reactions.

Poet