Words of Wisdom from Thich Nhat Hanh

On Wednesdays, I share posts, fables, songs, poems, quotations, TEDx Talks, cartoons, and books that have inspired and motivated me on my writing journey. I hope these posts will give writers, artists, and other creatives a mid-week boost.

It’s so easy to get caught up in the hustle and bustle of the season. Whenever that happens, I like to read the following words of wisdom from renowned Zen master and peace activist Thich Nhat Hanh. Affectionately known as “Thay” by his students, he is the author of more than 100 books on mindfulness and meditation. His key message is that happiness lies in the present moment.



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Living Well and Opting for Joy – A Centenarian’s Secrets

On Wednesdays, I share posts, fables, songs, poems, quotations, TEDx Talks, cartoons, and books that have inspired and motivated me on my writing journey. I hope these posts will give writers, artists, and other creatives a mid-week boost.

Yoga teacher and competitive ballroom dancer Tao Porchon-Lynch turned 100 on August 13, 2018. Just before her birthday, she shared the following seven secrets for aging gracefully:

Secret No. 1: Wake up before the sun. “I wake up before the sun rises because I like to watch it rise,” says Tao Porchon-Lynch.“ By observing nature, I can feel a life force. I look outside my window to the sky and tell myself that this is going to be the best day of my life. Then I’ll often pick up my journal and write something that comes to my mind that’s in my heart.”

Secret No. 2: Be grateful—and optimistic. Tao Porchon-Lynchsays she learned the importance of embodying both of these traits from the time she was a child. “I was raised by my aunt and uncle, and my uncle started every day with, ‘It’s a beautiful day, isn’t it?’ Now I do the same, and I do it with a smile. I believe the key to a long life is positive thinking.”

Secret No. 3: Don’t put off until tomorrow what you can do today. When Tao Porchon-Lynch has something to do, she says she does it right away—she never procrastinates. “I don’t want to sit there hoping, wishing, and wasting time,” she says. “I always practice my yoga in the morning and my dancing in the afternoon. This commitment is likely why I’ve received the Guinness World Records for being the oldest yoga teacher and the oldest competitive ballroom dancer.”

Secret No. 4: Remember the true meaning of yoga. “Yoga can be the joy of life, and it’s not just about putting our bodies into specific postures,” she says. “It’s about expressing what comes from inside of you and showing up when you meet other people to create a oneness.”

Secret No. 5: If you see a barrier, try to push past it. Yoga has almost always been a part of Tao Porchon-Lynch’s life. “I was introduced to it when I was seven years old; I wandered to the beach near my childhood home in French India and saw some boys practicing yoga on the sand,” she says. “I followed their movements and I thought that I was learning a new game. That evening I told my aunt about the game, and she explained that it was called yoga and that it was only for boys. This was 1925. I told her that girls can do what boys can do, and by the time I was eight years old, I was on that beach joining the boys during my playtime.”

Secret No. 6: Do what you love. “I became a yoga teacher after friends saw me incorporating yoga into my everyday life and asked to join my practice. What I love most about teaching is seeing a smile come onto someone’s face when they realize that they can do things that they thought were impossible, physically and mentally.”

Secret No. 7: Don’t be afraid to age. “I don’t feel any different now that I’ve turned 100. I’m not even scared. And I’ll never stop practicing yoga—it’s the dance of life! The breath is the breath eternal, which makes all things possible.”

Source: Yoga Journal September 2018



Navigating the Food Court

Shopping in the mall can be challenging, especially if you are hungry and tired.

Ideally, you should eat before going to the mall, but sometimes that isn’t possible, and you need to eat on the run. Most food courts offer a wide variety of foods from around the world. Take some time to carefully examine each menu and select the best low-fat, nutritional entrées.

Here are some suggestions…

Italian: Pasta with tomato sauce, vegetable soup, or salad with dressing on the side are good picks. The best pizza choice is vegetarian–get double vegetables instead of double cheese. Avoid garlic bread, cream-based sauces, Caesar salad, and chicken parmigiana.

Mexican: Select chicken fajitas, enchilada, beef soft tacos, or vegetarian burritos without the high-fat toppings. Avoid high-fat nachos with cheese and guacamole.

Greek: Order chicken souvlaki and a salad with dressing on the side.

Chinese: Try egg drop and wonton soups, mixed vegetables, steamed dim sum, steamed rice, or stir-fries. Avoid deep-fried egg rolls, chicken balls, chicken wings, and fried rice.

Burger Outlets: Order a plain hamburger or veggie burger dressed with lettuce, tomatoes, pickles, and onions. Consider grilled chicken on a bun, a stuffed pita, or a wrap. Avoid the special sauces, bacon, and cheese toppings.

Submarine Shops: Order a six-inch sub on a whole wheat bun with turkey, beef, chicken, or seafood, lots of vegetables and low-fat mayonnaise. Avoid club subs and those with meatballs or deep-fried chicken.

More tips to keep in mind…

• Take advantage of late shopping hours. Head out after an early dinner at home.
• Wear comfortable walking shoes and leave your coat in the car. You won’t be as tired or on the lookout for a snack to cool you down or revive you.
• Try shopping downtown where you can stroll the streets and eat a healthy meal at a local café.
• Bring your own food: bottled water, a snack bag of nuts, protein bar, and an apple.
• Indulge and buy a single truffle at the chocolate store. (There are several women in my circle who can limit themselves to a single truffle)

Any other tips to share?


Food for Creative Thought

According to Dr. Frank Lawlis, author of The Brain Power Cookbook, it is possible to eat our way to higher intelligence and greater creativity. He believes that a protein-rich diet is essential for improved mental focus and creative success.

In his book, he shares the following success story. One of his clients had dreams of becoming a published writer, but her manuscripts were rejected consistently. Overweight by nearly 100 pounds, she snacked on processed and sugar-based foods. With his help, she switched to a diet that included grilled chicken and fish, eggs, fruits and vegetables. She was able to lose 60 pounds and also published a series of children’s books.

Continue reading on the Just Romantic Suspense blog.


Lady Honor’s Top Ten Healing Herbs

I’m happy to welcome Soul Mate author Madelyn Hill to the Power of 10 series. Today, Madelyn shares ten healing herbs and her latest release, Highland Honor.

Here’s Madelyn!

Lady Honor MacAlister is a healer. Her innate healing ability allows her to sense which herb is right for any malady.

1. Ginger – Lady Honor uses ginger for upset stomachs, building immunity when one is ill, and even to apply to a cut or sore to help it heal faster.

2. Willow Bark – Lady Honor uses Willow Bark as a pain reliever that is steeped in a tea.

3. Lavender – Soothing in a tea to help calm someone or help with sleeping.

4. Honey – Lady Honor gathers honey from the Bee Boles to use in teas for soothing throats, but also as a barrier to prevent infection. Honey offers antibacterial properties.

5. Camphor Oil – Not readily available in Scotland as a natural resource, but available for purchase in larger cities such as Edinburgh. Aids colds and consumption, think Vicks Vapor Rub.

6. Onion – Used in poultice to help with congestion and can prevent scurvy.

7. Catnip – Helps the body release heat from a fever and relaxes muscles and induces sleep.

8. Chamomile – Makes a calming tea and with other ingredients can be a soothing tonic.

9. Fennel Seeds – Helps with stomach upset, helps lower blood pressure, and treats respiratory issues.

10. Valerian Root – Has anti-inflammatory benefits, reduces stress, and calms anxiety.

*Please note, I am not a doctor and you shouldn’t try any of the above mentioned remedies without consulting your physician.

Hook: Lady Honor MacAllister can heal everything but a broken heart . . .

Blurb

Lady Honor does not believe in marriage. Her father’s death broke her mother’s spirit and took her from her daughters emotionally well before her own death. When Honor is attacked in the forest, she keeps the event to herself, lest her lairds search for the man and strike him down. As a healer, she’ll do anything it takes not to cause harm. Rumors of attacks in the Highlands forces the lairds to increase guards and security measures. When Bryce Calder is assigned to protect Lady Honor, she fights the burgeoning attraction for the man, knowing she’ll never risk her heart to love.

Warrior Bryce Calder trusts no woman. Women only strive to better themselves through cunning, as his father warned throughout his childhood. When he is asked to escort Lady Honor while she gathers healing herbs, he is vexed. Training the men and protecting the clan are his duties, not following the sharped-tongued lass about the wood. With each passing day, Bryce becomes enchanted by Lady Honor, despite his father’s words, but his unworthiness halts any proclamation of his desire.

An unlikely partnership develops during the frequent trips to the forest and work in the apothecary. The walls each has erected to protect their hearts and their future crumbles. Until a stranger arrives at the keep. Lady Honor’s secret is threatened to be revealed putting in jeopardy the growing romance between the ardent healer and the reluctant warrior-suitor.

buynow

Author Bio

Madelyn Hill has always loved the written word. From the time she could read and all through her school years, she’d sneak books into her textbooks during school. And she devoured books daily. At the age of 10 she proclaimed she wanted to be a writer. After being a “closet” writer for several years, she sent her manuscripts out there and is now published with Soul Mate Publishing. And she couldn’t be happier!

A resident of Western New York, she moved from one Rochester to another Rochester to be with the love of her life. They are busy with their 3 children and a puppy named Cannoli! They love to cook, go to the movies, and hang out with friends.

Where to find Madelyn…

Website | Facebook | Twitter | Pinterest | GoodReads | Amazon Page | Instagram


Rebecca’s Power of 10 List…This is NOT a Diet!

I’m happy to welcome author Rebecca Marino to the Power of 10 series. Today, Rebecca shares ten rules for losing weight and her latest release, The Drive.

Here’s Rebecca!

(Disclosure—I am NOT a health professional or a dietician. I’m a teacher/author who loves to eat chocolate and peanut butter.)

April rolled around in Indiana after a snowy winter. In one week the high temperature changed from 31F to 68F. Time for a drastic wardrobe change. I pulled several pairs of shorts from my closet and not one pair fit comfortably…My favorite pair were impossible to get into. I finally squeezed into last summer’s ‘loose shorts’ and decided I really needed to do something. Diet??? UGH!


I had all kinds of excuses…

• I’m a preschool teacher and work five days a week
• I’m an author and have been doing a lot of sitting while writing and revising two books
• I hit the golden age of 50 in February
• I run two to three times a week…isn’t that enough?
• I found some REALLY yummy dessert recipes on Pinterest that I just had to try–(and eat the entire batch)

There are more excuses too embarrassing to mention…

BUT, not only was I unable to zip my FAVORITE pair of shorts…I couldn’t squeeze into 90% of my shorts. I jumped on the scale and my eyes bulged almost as big as my protruding gut….I had gained 10 pounds in the past 6 months.

I HAD to do something about this because I couldn’t bear to place my favorite shorts in the Goodwill pile!

I turned to the internet and Googled every diet and exercise program I could find. Everything was commercialized…buy this food…buy this book…buy this exercise program…Diet and exercise is EXPENSIVE! The before and after pictures were encouraging, yet every success story had a small print disclosure stating, ”These results are not typical.”

Hours later I decided to not ‘diet’. I had watched a ‘Good Eats’ by Alton Brown episode a few years back about how he lost weight without being on a ‘diet’. He lost 50 pounds by changing the way he ate…without totally giving up sweets and carbs.

I LOVE bread and I LOVE chocolate and I LOVE peanut butter. Giving those foods up completely was not an option. I knew if I wanted to wear my shorts again I’d need to severely limit my intake of those precious commodities.

I also researched exercising and found out when you exercise is important for weight loss. The best time to exercise to burn fat is first thing in the morning BEFORE you eat. I didn’t increase my running (two to three times a week) because the research showed the best workouts for weight loss were NOT running…they were High Intensity Interval Training (HIIT) and Strength Training. I decided to include a short Tabata workout (The Seven Minute workout on Youtube) and 25 minutes of strength training three times a week.

With a lot of will power and the following 10 rules…I changed my eating habits with the goal to lose those ten pounds. Here’s my POWER OF TEN list…Remember…this is NOT a diet!

1) Eat oatmeal for breakfast. Not the little package kind. Straight oats with water and a dash of cinnamon and almond or vanilla extract. I either cook it on the stove or microwave it. It’s not the tastiest breakfast, but it keeps me full.

2) Eat a mid-morning snack, a mid-afternoon snack, and an evening snack in addition to three small meals. Snacks I choose included: a protein shake (easy to drink at preschool) or a plain rice cake with a tablespoon of natural peanut butter, or a handful of almonds or walnuts, or carrot sticks and humus, or a half cup of plain Greek yogurt, or an apple, or a piece of deli turkey wrapped in a piece of cheese, or any fresh green veggie.

3) Eat as much fresh green vegetables as possible during your six meals/snacks. Spinach, Kale, broccoli, cabbage, lettuce, green beans, zucchini, cucumbers, etc.

4) Drink a gallon of water every day. This one is REALLY hard. Most days I didn’t drink the entire gallon…but I found if I carry a water bottle around I come close to drinking a gallon.

5) No snacking in between the three meals and three snacks. AND no eating after 9:00 pm.

6) No added sugar. Read the labels. If sugar is an added ingredient…don’t eat it.

7) No high carbohydrate foods. (Oatmeal, brown rice, and ancient grains like quinoa are slow burning carbs—GOOD. Bread, potatoes, pasta, basically anything with flour in it—NOT GOOD).

8) Limit fresh fruit to one serving per day. Fresh fruit has a lot of natural sugar in it. Berries are the best with the lowest amount of natural sugar.

9) Treat yourself! Eat two servings of bread OR pasta each week…not per day… Two servings per week. That means one bun and one small cup of macaroni in seven days.

10) Treat yourself! Eat dessert once a week or alcohol once a week…make it worth it and keep the proportion small. Desserts taste so much better when you only have one a week!

During the first week I was shocked that I wasn’t hungry. Yes, I missed sweets and breads and potatoes at first, but quickly noted my energy levels had gone up instead of down. The water and the veggies really helped me feel full all day. I even had a hard time remembering to eat my healthy snacks three times a day.

After seven days…I got on the scale…I had lost 5 pounds! My shorts still didn’t fit, but the weight loss gave me some serious motivation to continue.

After three weeks…I remained at a 5 pound loss….UGH! At first I was very frustrated BUT….my shorts were beginning to feel MUCH looser!

After four weeks…I had lost 7 pounds and my shorts were zipping without me taking huge deep breaths!

After six weeks…I remain at the weight loss of 7 pounds…but ALL of my shorts fit comfortably!

I’m very happy after nine weeks….despite remaining at a 7 pound total weight loss. I’ve talked to a registered dietician and she noted my 3 extra pounds is probably added muscle from working out. I lost the fat but gained muscle which helps my body burn fat around the clock—even while I’m sitting. Cool!

Did I ever cheat? You betcha! I had two desserts one week (chocolate brownie and fresh strawberry short cake) I also ate a piece of yummy bread at a restaurant before I ate my grilled shrimp, broccoli, and green beans. I’d remind myself, “It’s okay to cheat once in a while, just don’t make it a habit.”

I accomplished my goal of fitting into my clothes without losing all ten pounds and that is OKAY because I feel new strength in my arms from the muscle I developed. My biggest takeaway is my new awareness of ingredients in the foods I’ve eaten mindlessly for so long. With a little preparation and planning I eat more foods that are healthier and make me feel better.

Plus, I learned how to eat to feel full, yet remain in moderation without completely giving up chocolate and peanut butter. Now that is sweet!

Here’s my favorite snack.

5 Ingredient Peanut Butter Chocolate Chip Energy Bites

2/3 cup peanut butter (I use natural crunchy)
½ cup Hershey dark chocolate chips
1 cup old fashioned oats
½ cup ground flax seed
2 Tablespoons honey

Combine all 5 ingredients in a bowl. Stir. Place in the refrigerator for 15 minutes to make it easier to roll. Roll into 12 bites and store in a zip baggie in the fridge for up to a week. (I use my small cookie scoop which makes 16 smaller bites.)

I found this recipe at ChefSavvy

I LOVE to try new recipes and read mystery/thrillers so feel free to share your favorites in the comments below. Thanks, Joanne for hosting me today!
Keep reading, writing, and indulging (every once in a while).

Blurb

Three last words…Trust No One.

Kasey Carter’s life changes forever when a mysterious flash drive arrives on her doorstep. Three people with connections to the drive are soon murdered. With evidence in hand, the police and FBI quickly close each case.

A year later, Kasey finds the drive hidden, along with a note from her husband. ‘Deliver this to FBI Agent Dylan Rogers. Trust no one.’ Within hours of contacting Rogers, she finds herself on the run from an organized crime ring, the police, and the FBI.

Who can she trust?

A heart-pounding, action-packed tale of nail-biting suspense that is sure to keep you on the edge of your seat.

buynow

Free on Kindle ~ Wednesday, June 20 – Friday, June 22

Ms. Marino has crafted a riveting thriller filled with nail-biting suspense, multiple murders, romantic tension, and plot twists. I was impressed by the descriptive detail, heart-pounding and action-packed scenes, and smooth handling of multiple POVs. I strongly recommend setting aside large blocks of uninterrupted reading time. You won’t be able to put down this gripping page-turner.

Next, please!

Bio

Rebecca Marino is a preschool teacher, author, and mom of three, almost-grown kids (four if you count my husband of 26 years). I read and write suspense novels and children’s picture books while eating chocolate and peanut butter.

My novel, THE DRIVE is a Suspense Thriller, taking readers on a non-stop ride full of mystery, murder, and unexpected twists from the very first page.

Website | Facebook


In Praise of Fruits and Vegetables

June is National Fresh Fruit and Vegetables Month, a month set aside to remind us that fruits and vegetables are essential components of a healthy lifestyle.

As a cancer survivor with a family history of Parkinson’s and Alzheimer’s diseases, I am always on the lookout for any dietary changes that can help support a healthy heart, mind, and immune system. A few years ago, I took special note of the following research conducted by the American Institute for Cancer Research in 2004. If every American consumed 15 to 30 ounces of fruits and vegetables every day, the incidence of cancer could be reduced by at least 20 percent.

Continue reading on the Soul Mate Authors blog.