Meditation is an approach to training the mind, similar to the way
that fitness is an approach to training the body. But many meditation
techniques exist. So how do you learn how to meditate? “In Buddhist tradition,
the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S.
It’s a family of activity, not a single thing,” University of Wisconsin
neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditative practices require different mental skills.
It’s
extremely difficult for a beginner to sit for hours and think of
nothing or have an “empty mind.” But in general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration
Concentration meditation
A concentrative meditation technique involves focusing on a single point. This could entail watching the breath, repeating a single word or mantra,
staring at a candle flame, listening to a repetitive gong or counting
beads on a rosary. Since focusing the mind is challenging, a beginner
might meditate for only a few minutes and then work up to longer
durations.
How to Meditate
In this form of meditation, you simply refocus your
awareness on the chosen object of attention each time you notice your
mind wandering. Rather than pursuing random thoughts, you simply let
them go. Through this process, your ability to concentrate improves.
Mindfulness meditation
Mindfulness meditation technique encourages the practitioner to observe wandering thoughts
as they drift through the mind. The intention is not to get involved
with the thoughts or to judge them, but simply to be aware of each
mental note as it arises.
Through mindfulness meditation, you can
see how your thoughts and feelings tend to move in particular patterns.
Over time, you can become more aware of the human tendency to quickly
judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With
practice, an inner balance develops. In some schools of
meditation, students practice a combination of concentration and
mindfulness. Many disciplines call for stillness — to a greater or
lesser degree, depending on the teacher.
Other meditation techniques
There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion.
This involves envisioning negative events and recasting them in a
positive light by transforming them through compassion. There are also
moving meditations techniques, such as tai chi, chi kung and walking meditation.
Benefits of meditation
If relaxation
is not the goal of meditation, it is often one result of it. Back in
the 1970s, Herbert Benson, MD, a researcher at Harvard University
Medical School, coined the term the relaxation response after conducting
research on people who practiced transcendental meditation. The
relaxation response, in Benson’s words, is “an opposite, involuntary
response that causes a reduction in the activity of the sympathetic
nervous system.” Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
lower blood pressure
improved blood circulation
lower heart rate
less perspiration
slower respiratory rate
less anxiety
lower blood cortisol levels
more feelings of well-being
less stress
deeper relaxation
Contemporary researchers are now exploring whether consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditators.
Yet it is worth repeating that the purpose of meditation is not to
achieve benefits. To put it as an Eastern philosopher might say, the
goal of meditation is no goal. It is simply to be present. In
Buddhist philosophy, the ultimate benefit of meditation is liberation of
the mind from attachment to things it cannot control, such as external
circumstances or strong internal emotions. The liberated, or
“enlightened,” practitioner no longer needlessly follows desires or
clings to experiences, but instead maintains a calmness of mind and
sense of inner balance.
How to meditate: Simple meditation for beginners
This meditation exercise is an excellent introduction to meditation techniques. 1. Sit or lie comfortably. You may even want to invest in a meditation chair. 2. Close your eyes. 3. Make no effort to control the breath; simply breathe naturally. 4.
Focus your attention on the breath and on how the body moves with each
inhalation and exhalation. Notice the movement of your body as you
breathe. Observe your chest, shoulders, rib cage and belly. Make no
effort to control your breath; simply focus your attention. If your mind
wanders, simply return your focus back to your breath. Maintain this
meditation practice for 2–3 minutes to start, and then try it for longer
periods
Your guide to the healthiest foods in the supermarket.
Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!
1. SPINACH
This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.
2. BLACK BEANS
Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great! EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.
3. WALNUTS
With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats. EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go
Both beets and walnuts made the list of the world's healthiest foods (Shutterstock)
4. BEETS
Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C. EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.
5. AVOCADO
Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area. EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.
The humble avocado, pictured here with its close cousin, the mango (Unsplash)
6. DARK CHOCOLATE
According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.
EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.
7. RASPBERRIES
Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.
8. GARLIC
This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power. EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.
9. LEMONS
Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.
Lemons on the tree, ripe for the picking (Unsplash)
10. LENTILS
Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes. EASY EATING TIP: Add to salads, soups and stews for some extra oomph.
As a sports dietitian, I am often asked by athletes and exercise enthusiasts, “How much protein do I need?” But simply suggesting a daily total number of grams of protein per day is not enough. Plus, it’s hard to make sense of the all the conflicting info out there on protein intake and muscle protein synthesis (aka muscle building).
At the recent Food and Nutrition Conference and Expo in Nashville, Blake Rasmussen, Ph.D., from the University of Texas discussed some of the latest science on protein. Here is some insight on how much protein you should be eating, which foods are best, and guidelines for when to eat them.
Calculating Needs Daily protein needs can vary significantly based on age, gender and activity level, but typically ranges from 55 to 100 grams per day for a 150-pound person.
While the Dietary Guidelines currently recommend 0.8 grams per kilogram of body weight (about 0.36 grams per pound), new research suggests that body requirements are higher, especially for active folks and older adults.
A study recently published in the American Journal of Clinical Nutritionindicates that in addition to a boost in daily grams, the proper type and timing of protein-rich foods are also vital for keeping muscles healthy.
Types of Protein Protein quality comes down to which amino acids it contains. There are 20 of these protein building blocks, and some foods contain more of them than others. Nine of these 20 are dubbed “essential,” meaning they must come from our daily diet.
Grams of protein are plentiful in both animal- and plant-based foods, but options like meat, dairy, eggs, fish, soy and quinoa have the advantage of containing all nine of those sought-after amino acids. Legumes and grains offer lots of nutrients but are lacking one or more of those essential amino acids.
For best results, consume a combination of animal and plant options to bank those amino acids and round out your other nutritional needs. Some studies also suggest that whey and casein protein found in dairy, as well as the soy-based proteins, may be helpful when consumed together to optimize muscle building, especially after activity.
Related: 11 Healthy-Eating Myths That Just Aren’t True
When
According to published literature, protein intake should ideally be spread throughout the entire day, not consumed in a huge dose at one or two meals.
Muscle protein synthesis functions at a higher rate in the 24-hour period following exercise. This means that those who are physically active will see the greatest benefit for building and maintaining lean body mass if they eat protein after a workout. Sample Meal Plan What does a healthy day with well-distributed protein look like? Take a look: Breakfast Omelet (1 egg + 1 egg white) 1 cup cooked oatmeal (made with low-fat milk and topped with berries) Total protein = 23 grams Snack Nonfat flavored Greek yogurt Total protein = 13 grams Lunch Turkey sandwich on whole-grain bread Total protein = 29 grams Snack Apple 2 tablespoons natural peanut butter Total protein = 7 grams Dinner 4 ounces cooked chicken breast 1 medium baked sweet potato Garden salad with balsamic vinaigrette Total protein = 33 grams Daily total calories = 1,800 Daily total protein = 105 grams
How to Increase Metabolism? 30 Easy DIY ways to boost you metabolism you should learn today. Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories: Catabolism - the breakdown of molecules to obtain energy.
The 30 Best High-Protein Foods for Metabolism
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You need more protein.
Whether or not you subsist on a ribs-and-burgers diet, or live a vegan lifestyle and carefully balance your vegetable proteins, chances are you need more, especially if you want rapid weight loss.
The Recommended Daily Allowance for men is 56 grams a day, while for women it’s 46 grams. That’s about as much as you’d get in 4 to 5 chicken drumsticks or two large hamburgers. Other ways to reach near those numbers: 2 ½ pork chops, 15 slices of bacon, or an 8-ounce steak.
But that’s still not enough: In a 2015 study in the American Journal of Physiology—Endocrinology and Metabolism, researchers found that those who ate twice as much protein as the Recommended Daily Allowance had greater net protein balance and muscle protein synthesis—in other words, it was easier for them to maintain and build muscle, and hence keep their metabolisms revving on high. So even if you eat a burger for lunch and a couple of pork chops for dinner, you’re still coming up short in the protein department. To help you reach your fitness and weight-loss goals, the researchers behind Zero Belly Cookbook uncovered and ranked these 30 best high-protein foods for metabolism. And to get your stomach super tight, don’t miss these 30 Foods That Melt Love Handles!
30. Wheatgrass Powder
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2 grams per 1.25 Tbsp What doesn’t wheatgrass offer for a mere 30 calories? Even a tiny dose like this packs fiber, protein, tons of vitamin A and K, folic acid, manganese, iodine, and chlorophyll, to name a few. You don’t need to know what each nutrient does for you; just know that a single tablespoon will have you operating at peak performance levels. So even if the protein count is low, you’ll last longer at the gym.
29. Grapefruit
grapefruit
2 g per fruit Plenty of studies have shown that grapefruit stands alone as a particularly powerful weight-loss food. One study in the Journal of Medical Food found that people who ate half a fresh grapefruit a day lost 3 ½ pounds in 12 weeks despite making no changes in diet or exercise. And pair it with green tea, as part of the 17-Day Green Tea Diet. Its metabolism-boosting compounds, called catechins, increase metabolism and speed the liver’s capacity for turning fat into energy. Blast fat in record time on Eat This, Not That!'s brand-new THE 17-DAY GREEN TEA DIET! Test panelists lost up to 10 pounds!
28. Flaxmeal
flaxmeal
2 grams per 2 Tbsp You may think of flax for its fiber content and rich omega-3 fatty acid profile, but flax is actually a potent protein source as well. Two tablespoons gives you 2 grams of muscle-building protein as well as 4 grams of metabolism-enhancing fiber. Blend some into these essential protein shake recipes.
27. Unsweetened Cocoa Powder
cocoa powder
2 g per 2 Tbsp Mix some cocoa powder into your smoothie for a boost of more than just flavor. In addition to delivering a gram of protein for every 12 calories, it will also give you 4 grams of fat-burning fiber and 20% of your daily value for the essential muscle-making mineral manganese.
26. Hubbard Squash
2.5 grams per ½ cup The big, blue, gnarly looking squash that shows up every autumn harbors a secret stash of metabolism-boosting protein. The seeds alone deliver 8 grams of protein per ¼ cup once you’ve roasted and salted them, but the squash meat itself will supply another few grams. Spice it up with cinnamon and serve it as an alternative to sweet potatoes. And blast even more fat with these 50 Ways to Lose 10 Pounds—Fast!
25. Falafel
falafel
2.5g per falafel They look like runaway crabcakes from a cocktail party, but falafels are little balls of chickpeas and herbs that deliver a gram of protein for every 25 calories.
24. Passion Fruit
passion fruit
2.5 grams per ½ cup Like pomegranate, passion fruit delivers a surprising dose of protein thanks to its edible seeds; a half cup also gives you 12 grams of fiber and more than half a day’s vitamin C. They’ll boost your metabolism—and speaking of, don’t fall prey to these 25 Things You're Doing to Slow Your Metabolism!
23. Sweet Peas
sweet peas
3 grams per ½ cup Like all legumes, peas are great sources of protein. But you can get an additional boost from sweet peas, the kind that come in their own edible pods (also known as mange tout). Eat them raw or steam them and top with a dab of butter and some sea salt, or use them in these soup recipes. You’ll get a gram of protein for every 15 calories you consume.
22. Broccoli Rabe
broccoli rabe
3.3 grams per serving This bitter cousin to your bland, boring broccoli has one of the highest protein-per-calorie ratios in the plant world: 1 gram of protein for every 8.7 calories. A serving will give you 3.3 grams for just 28 calories—that’s more protein than a spoonful of peanut butter.
21. Avocados
avocados
4 grams per fruit High in healthy monounsaturated fats, avocados, one of the essential superfoods, also deliver a surprising dose of protein. Another reason to make guacamole your go-to appetizer.
20. Mushrooms
mushrooms
4 grams per serving You may know about the protein packing power of Portabella mushrooms because they show up in place of burgers at some restaurants. But most mushrooms deliver about 4 grams of protein per serving, for less than 40 calories. They’re also a great source of selenium, a mineral that’s essential for proper muscle function.
19. Kamut
kamut
5 grams per ½ cup (cooked) This ancient grain saddles you with less than 5 grams of carbs for every gram of protein, about what you’ll get from its more highly publicized cousin, quinoa. Spelt and amaranth deliver similar benefits. Just make sure you’re not eating one of these 22 Worst Carbs in America!
18. Pomegranate
pomegranate
5 grams per fruit You may not think of fruit when you think of protein, but pomegranates stand out as protein powerhouses. The reason: The protein is stored in the seeds of the fruit. Don’t make the mistake of thinking that Pom Wonderful will give you the same benefits—it’s full of sugars.
17. Japanese soba noodles
japanese soba noodles
5.8g per cup, cooked For a mere 113 calories per cup, soba noodles slip you a nice bit of protein for a relatively low 24 grams of carbs.
16. Oatmeal
oatmeal
6 grams per 1 cup serving In addition to its 4 grams of belly-filling fiber, a cup of oatmeal delivers as much protein as an egg. Start every morning with one of these 50 Best Overnight Oats Recipes!
15. Eggs
eggs
6 g each Two-thirds of the egg’s protein is in the white, but don’t skip the yolk: Egg yolks are the single best dietary source of the B vitamin choline, an essential nutrient used in the construction of all the body’s cell membranes. Choline deficiency is linked directly to the genes that cause visceral fat accumulation, particularly in the liver. Yet according to a 2015 National Health and Nutrition Examination Survey, only a small percentage of all Americans eat daily diets that meet the U.S. Institute of Medicine’s Adequate Intake of 425 mg for women and 550 mg for men. Eggs are a key part of Zero Belly Diet and the new Zero Belly Cookbook. Test panelists lost up to 16 pounds in 14 days!
14. Hummus
hummus
6 grams per ½ cup serving Perhaps the very best thing you can dip a chip into, hummus delivers a gram of protein for each 36 calories. Made from chickpeas and olive oil, it’s as healthy as a food can get.
13. Green Beans
green beans
6 grams per ½ cup cooked They may be French, but green beans will keep you lean with a solid gram of vegetable protein for every 18 calories you consume. And blast fat faster with these killer 40 Ways to Lose 4 Inches of Body Fat!
12. Pistachios
pistachios
6.5 grams per ¼ cup All nuts are high in protein, but pistachios may have additional metabolic powers, making them one of the best-everhigh protein snacks. A brand new study by scientists in India looked at 60 middle-aged men who were at risk for diabetes and heart disease. They gave the two groups similar diets, except that one of these groups got 20 percent of their daily calories from pistachios. The group that ate the pistachios had smaller waists at the end of the study period; their cholesterol score dropped by an average of 15 points, and their blood sugar numbers improved as well.
11. Spirulina
spirulina
8 grams per tablespoon Spirulina is a blue-green algae that’s typically dried and sold in powdered form, although you can also buy spirulina flakes and tablets. Dried spirulina is about 60 percent protein and, like quinoa, it’s a complete protein, meaning it can be converted directly into muscle in the body. A tablespoon delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day’s allotment of vitamin B12. It’s a great option if a blended vegan protein isn’t available.
10. Peanuts
peanuts
9 grams per ¼ cup The king nut when it comes to protein is the humble peanut, when you want to lose belly fat. In fact, it tops pecans (2.5 grams), cashews (5 grams) and even almonds (8 grams) in the protein power rankings. Peanuts are also terrific sources of the mood-boosting vitamin folate.
9. Beans
black beans
10 grams per ¾ cup Think of beans as little weight-loss pills, and enjoy them whenever you’d like. One study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn’t, even though the bean eater consumed, on average, 199 more calories per day. Part of the reason is that fiber—from beans and whole grains—helps our bodies (okay, actually the bacteria in our bodies) produce a substance called butyrate, which deactivates the genes that cause insulin insensitivity. Want more? Don’t miss these 50 Best Breakfast Foods for Weight Loss—Ranked!
8. Black rice
black rice
10 grams per ¼ cup uncooked Once known as Forbidden Rice because only emperors were allowed to eat it, black rice is one of the hottest new food trends, and for good reason. It’s higher in protein and fiber than its cousin, brown rice.
7. Rye berries
rye berries
12.5 grams per ½ cup Rye is the grain they make pumpernickel from, but it’s also an oft-neglected superfood. Try substituting it for rice (though you’ll need to cook it longer) for a super-potent vegetarian protein side dish, and sprinkle with chia seeds for an extra boost.
6. Chickpea pasta
chickpea pasta
14 grams per serving Traditional wheat pasta is a pretty solid protein player, with 7 grams per serving. But upgrade to Banza pasta, made with chickpeas, and you’ll double that number, while also enjoying 8 grams of fiber and only about half the carbs of your average pasta dinner.
5. Tempeh
tempeh sandwich
16 grams per ½ cup Mas macho than its softer cousin, tofu (which can lead to man boobs), tempeh is made from soy beans, rather than soy milk. As a result, it’s closer to a whole food, and keeps more of its protein, about 50% more than tofu.
4. Vegan Protein Powder
vegan protein powder
15 to 20 grams per scoop More and more research is showing that when we add plant proteins to our diets, our bodies respond by shedding fat. In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a disease that ought to be renamed “diabolic syndrome”—it’s basically a combination of high cholesterol, high blood sugar, and obesity). That means eating whole foods from vegetables—and supplementing with vegan protein powder—is one of the best ways to keep extra weight at bay. A second study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity.” Vega One All-in-One Nutritional Shake, Vega Sport Performance Protein, and Sunwarrior Warrior Blend are three we love—find 150+ delicious recipes in Zero Belly Cookbook.
3. Halibut
halibut
22 grams per 3 oz fillet Often overlooked in favor of its two closest nutritional competitors, tuna and salmon, halibut is a delicious, firm-meat white fish with a very low level of contaminates. It delivers a gram of protein for every 4.5 calories. Snapper, perch and cod are also high-protein fish. (And they’re helpful when trying to get your, um, fish to swim upstream. Read on for the 30 Best Proteins for Your Penis.)
2. Turkey Breast
turkey breast
26 grams per 3 oz serving Mightier than its cousin the chicken breast (which delivers a mere 16 grams for the same serving size), turkey is protein potentate of poultry.
1. Slow-Roasted Pork Loin
pork loin chop
28 grams per 3 oz serving Pork and beef run about neck-and-neck when it comes to protein. But what we love about pork loin is that it cooks so nicely in a slow cooker, barbecued on low heat, or roasted in the oven—methods you should use more often. When you cook meat at high temperatures, and that includes beef, pork, fish, or poultry, chemicals called heterocyclic amines (HCAs) are produced. According to a study in Nutrition Journal, increased intake of HCAs causes changes to our gut microbiota that increase our risk to colorectal cancer. Consider slow cookers or long, languid barbecues the healthier alternative to pan-frying or grilling. Now that you know what to eat, keep the fat burn going with these essential55 Best-Ever Ways to Boost Your Metabolism!
LOSE UP TO 14 POUNDS—FROM YOUR BELLY FIRST
Flatten your belly, boost your metabolism, and strip away unwanted pounds with the most effective, least expensive, most scientifically proven weight-loss plan ever created!
