Scott’s Advice on How to Unlock the Secret of Self-Healing

 

Do you know the secret that is shared by professional athletes, opera singers, martial artists, and Buddhist monks? The answer is so simple, it’s literally right under your nose. They all understand the importance of the breath; specifically, deep abdominal respiration.

Take a moment right now to observe your own breathing. If you are like most Americans, you’ll find that when you inhale the chest rises, while the abdominal area remains restricted. This is known as “thoracic breathing,” or breathing in the chest, and is linked to many illnesses, including cardiovascular disease and asthma.

The importance of the breath can’t be understated. You can go for maybe a couple weeks without food, maybe days without water. What happens if you stop breathing for even a couple minutes?

There are a few easy steps to begin changing your habitual patterns of breathing in order to facilitate your body’s ability to heal itself. These steps take you from thoracic breathing, which restricts the flow of circulation in your body, to deep abdominal breathing. The benefits of deep abdominal breathing are too numerous to list here; in a nutshell, it activates the relaxation response in your body, allowing the body to heal naturally. The best part is, you can start right now, and it won’t cost you a thing!

  • Begin by sitting upright in a comfortable position. You want your spine to be straight, but not stiff. The idea is for your posture to be open to allow the breath to flow easily.
  • At first, you may find it helpful to place your hands over the lower abdomen by the belly button. This will help you get a sense of how the breath is moving in your body.
  • Here’s the key: Visualize a balloon in your stomach. When you inhale, feel this balloon gently expand and fill with air. You should be able to feel your belly expand with your hands. Then, on the exhale, feel the balloon gently deflate, and the stomach muscles move back towards the spine.

That’s the whole process! Here’s a couple tips to get the most out of this technique. First of all- RELAX. There’s no need to try to take as deep a breath as possible. Using too much force will tense up the muscles and actually make it more difficult to breathe deeply. Second, it takes time to change your habitual patterns of breathing. Regular practice is very helpful, especially in the beginning. However, 5 to 10 minutes a day should be sufficient. You’ll find that focusing on deep abdominal breathing for 10 minutes can make a huge difference in the rest of your day! 

Nothing in this document is intended as a substitute for your doctor’s diagnosis and/or treatment. This statement has not been evaluated by the FDA.

WATER…WATER…WATER…

With the hot weather rapidly becoming the new norm, the importance of drinking water has again popped up. But how do we make it part of our daily habits?

First, let’s look at a couple reasons why drinking water is so important. Water can help aid weight loss. Drinking water often will replace those high-calorie drinks like soda, juice and alcohol. It is also a great appetite suppressant, we often eat when we think we’re hungry, and we’re actually just thirsty. Being dehydrated can sap your energy and make you feel tired. Another symptom of dehydration is headaches. Also our digestive systems need a good amount of water to digest food properly. Water is used by the body to help flush out toxins and waste products from the body.

Here are some tricks that have helped me make sure that I am getting the water that my body needs.

#1: Wherever you go it goes: I have a water bottle that is near and dear to me!! Someone very close to me gave it to me and so therefore I do not want to lose it. The idea here is to keep water wherever you may be. Keep water in every room; keep water in the car, at the office, in your locker at the gym. If you see it – it’s going to be a reminder that you are supposed to be drinking water!

#2: Set a reminder: Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don’t forget to drink water

#3: Track it: It often helps, when forming a new habit, to keep track of it — it increases awareness and helps you ensure that you’re staying on track. Keep a little log (it can be done on an index card or a notebook), which can be as simple as a tick mark for each glass of water you drink. Here’s one I have used: I start the work day with two hair bands attached to my water bottle. As soon as I’ve drank one bottle of water I take the hair band off the water bottle and put it on my wrist. I know I have more bottle of water to drink before I leave work!

#4: Make it a Morning Ritual: Time for some honesty… I often wake up with an extremely dry mouth. Dehydrated before the day has even started!! The first thing I usually do before I do anything else is drink water. I’ve now made it a regular morning habit, and it inspires the momentum to continue drinking more for the rest of the day.

#5: Take Baby Steps. Don’t expect to go from zero glasses of water to half your body weight in ounces. Start with one glass of water in the morning and one glass of water at night. Then add in a glass of water at each meal. Build your way up from there.

Nothing in this document is intended as a substitute for your doctor’s diagnosis and/or treatment. This statement has not been evaluated by the FDA.

 

True Energy Bars

 

The term “energy bar” is a common deception found in all grocery stores and even health food stores. Many so called “energy bars” and “protein bars” contain loads of processed sugar and stimulants and have many ingredients that are hard to pronounce. With this being the case, I went on a hunt to find recipes that would provide the nutrients I needed to get through my workouts, and, of course, be super tasty! 

These energy bar recipes are the healthiest and among the easiest to prepare. There is no baking required; all you need is a food processor. These bars can also be made in large batches and stored in the freezer. They don’t freeze all the way through, so they are definitely a nice refreshing snack on a hot day! 

A few preparation notes: 

In a food processor, combine all ingredients and process until desired texture is reached. If you prefer a smooth bar, process longer. If you want a bit of a crunch and texture, blend for less time. Remove the mixture from the food processor and smooth into dish. I usually use a small, square baking pan. Another way you can shape these bars is to roll into small balls. It makes for a quick and easy way to have on hand for some quick energy.

Ginger Pear Energy Bars

Ginger aids in helping to fight inflammation and improve digestion.

1 small pear, cored

¾ cup fresh or soaked dried dates

½ cup sunflower seeds

¼ cup ground flaxseed

¼ cup hemp protein

¼ cup walnuts

2tbs. grated fresh ginger

Sea salt to taste

Makes approximately 12 1-3/4 ounce bars.

 

Chocolate Blueberry Energy Bars

High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.

1 cup fresh or soaked dried dates

¼ cup almonds

¼ cup blueberries

¼ cup roasted carob powder

¼ cup ground flaxseed

¼ cup hemp protein

¼ cup sesame seeds

1 tsp. fresh lemon juice

½ tsp. lemon zest

Sea salt to taste

½ cup frozen blueberries

In a food processor, process all ingredients except the fresh blueberries. Knead blueberries into the mixture by hand. Enjoy!

Makes approximately 12 1-3/4 ounce bars