SOS

The book "SOS, Help for Emotions" gives us the keys for "uprooting our irrational beliefs". Irrational beliefs and thoughts and mental distortions(as listed from Dr. David Burns in last week's blog post) keep us anxious and depressed so of course we want to uproot them and throw them out. The following chart comes out of the book written by Lynn Clark.  It shows the steps for doing the ABC Self-Analysis to help analyze what beliefs and self-talk are keeping us down.

The next chart gives the steps for disputing our beliefs, irrational thoughts and mental distortions so that we can uproot them and stop the consequences of anxiety and depression. This is actually a worksheet for you to work through.

Notice this next chart as it works through Maria's Activating event and how she disputed it.  In order for us to "uproot irrational beliefs" we have to follow these steps many times as we dispute thoughts and past paradigms that keep anxiety and depression around. These irrational thoughts and mental distortions have been accepted by us as truth and we believe them and use them daily.  This is what Satan would have us continue to do. However, if we dispute enough we finally will prefer the truth and use it to keep our moods high and joy will enter in.

 Basically we are asking ourselves concerning our thoughts "O say what is truth?"Satan is the father of all lies.  He wants us to be miserable like unto him so he wants us to feed our minds with untruths. Irrational beliefs, untrue thoughts and mental distortions can bind us with strong cords so we are tightly bound. We choose to cut the cords. As we prayerfully analyze, the Holy Ghost will help us recognize the truth. Jacob 4:13 ...for the Spirit speaketh the truth and lieth not."

Surely the truth can set us free! 

For more on Cognitive Behavior Therapy (CBT) you might want to look at the website called "Living Life to the Full" www.littf.com.

Melatonin Production

Geographical Features Along the Wasatch Front that Contribute to Depression and Anxiety

If you have depression or anxiety and you live along the Wasatch Front in Utah, know that you have company.  A Utah doctor that works with depression and heart disease told me that suicides, strokes, and heart attacks all rise when we have an inversion in Utah. (With suicide, rates actually rise in the Spring, I assume especially after a long and dreary winter.) My guess is that anxiety rises as well. It's also widely known that asthma rises dramatically during inversions. Long inversions can be pretty oppressive.  Unfortunately there are a number of geographical factors that set us up for these poor health conditions.  But education is power, so do not despair.  The good news is there are many things you can do to combat the problem!

• Inversion: I know it's not a secret that we often have yucky air, but did you know that we get inversions because we live in a Basin? The mountains can trap in the bad air.
• Sunlight: We have less sunlight due to the inversion, which is another thing we really need to combat depression.  Another problem we have is that most of the year the sun doesn't rise when we do.  From about September until May, we don't get early morning sunlight. (This is due to our latitude, another geographical factor.)
• Sunlight, Vitamin D: This topic is getting wide attention nowadays.  In Utah, we only get Vitamin D from the sun from May-October.  Our bodies can store Vitamin D in the summer, but some of us don't get out in the sun enough to have enough stores of Vitamin D. This can cause symptoms of depression.  (This is also due to latitude.)
• Altitude/Elevation: Because we're at a high elevation, there is less oxygen in the air. (Man, we're getting hit from all sides!) People living at high altitudes have lower blood oxygen levels, which is not good for depression or anxiety. So DO YOUR DEEP BREATHING!
• TO COMBAT THIS: This sounds counter-intuitive, but DEEP BREATHING helps a ton!  Some people buy air cleaners for their homes, some buy house plants. Of course fresh air is the best.  But the important thing is to do your deep breathing daily--yes, even if it's Utah air. (It's the only air we've got.) When it's a pretty day, get outside and breath deeply! Even better if you can do it by a stream or river with evergreen trees around.
• BRIGHT LIGHT THERAPY* This helps with two geographical factors in Utah. First, the yucky inversion sunlight. Second, the fact that we don't get sun first thing in the morning.
• Vitamin D supplements if needed*.
• AID THE BODY'S DETOXIFICATION PROCESS* 
• DEEP BREATHING.  Did I mention deep breathing :) ? 
• U of U Nutrition Professor, Rachel Jones, R.D., says it is extremely important to get proper nutrition in Utah because of the altitude. Eat foods that promote healthy oxygen levels!
• Share this information with blog article your friends and family.  (Maybe people will do things to help Utah's environment.)
• Be friend's with the world. Take comfort in knowing that the things you learn in the Nedley program will help you live on the Wasatch Front healthy and happy!

*Search this blog for further information in the following subjects: light therapy, detoxification,medical tests, further nutritional information, and art of living.

Odds and Ends

1. Books and information from Dr. Fila:  

                 Thanks: How practicing Gratitude can make you Happier

                    Robert Emmons PhD.

                 The Happiness Advantage    Shawn Achor PhD

                 Flourish   Martin Seligman PhD

     .

Blue Light Special

Haband.com or Call 1-800-742-2263

Good Resources for More Healing Helps

For more information on healing of mind and body access this link to depression healing insights.

A great program to help with addictions is the LDS Addiction Recovery Program.

Another good resource recommended by Margie Robinson is: http://media.mercola.com/assets/pdf/ebook/raw-food-ebook.pdf

Deep Breathing--Sudarshan Kriva Yoga

Research on Sudarshan Kriya Yoga 

Physical & Mental Health benefits, often shown from the Very First Session. And results are cumulative; they grow stronger over time.

Sudarshan Kriya and accompanying breathing practices, referred to collectively as SKY and taught through the Art of Living Foundation, have been found to enhance brain, hormone, immune and cardiovascular system function.  Published research  shows SKY significantly reduces stress, depression, anxiety and PTSD, and increases well-being both mentally and physically. Research also demonstrates that the effects of SKY reach all the way down to the molecular level, to our DNA.
Over 60 independent studies conducted on four continents and published in peer review journals, have demonstrated a comprehensive range of benefits from SKY practice. Significant Health Benefits Scientifically Documented  And published in Peer Review Journals

Mental Well-being: Restoration  and Enhancement of Vibrant Mental Health:  Relieves anxiety[1-8] & depression[2, 4, 8-15] ,  Post Traumatic Stress Disorder (PTSD) symptoms [3, 13, 14] and stress levels [4, 6, 15] o significant reductions in anxiety  are found in many populations, including a 73% response rate and 41% remission rate in individuals for whom medication and psychotherapy treatments had failed [1]. o Multiple studies demonstrate that depressed patients who learned SKY experienced a 68-73% remission rate within one month.  o  Significant  reductions in  PTSD symptoms were found in 6 weeks and the 60% reduction was sustained  6 months later without any follow  up[13].

 Reduces impulsivity and addictive behaviors [16, 17]

 Improved emotional regulation [15, 18]

 Increases levels of optimism, well being and quality of life [4, 5, 13, 19, 20]

 Enhanced brain functioning: [11, 12, 21]  Increased mental focus / heightened awareness [21]

Improved Quality of Sleep:[22]  Significantly more time spent in deep restful stages of sleep.

Physical Well-being:  Enhanced biochemical status:  Reduced biochemical markers of stress: cortisol [2, 23], corticotrophin[2] blood lactate[24], ACTH[2], and plasma MDA[2, 25] [26] o For example, blood lactate levels in police cadets who did not learn SKY were 4 times higher than their classmates who were randomized to  learn SKY, suggesting a  greatly increased resilience to stress in SKY practitioners. o Since stressful physiological responses negatively impact immune, cardiovascular, endocrine and mental health, this has significant implications for wellness.

 Increased biomarkers of well-being [27]  o Significant increases (33%) in the well-being hormone prolactin from the very first session.

 Increased levels of antioxidant enzymes (glutathione, catalase, and superoxide dismutase) [6, 24, 28] o  Antioxidants protect us from many diseases and rapid aging.

  Enhanced immune function:   Improved immune cell counts in apparently healthy individuals [17, 29] o  Some documented within three weeks (neutrophils, lymphocytes, platelet count )[29]

 Improved immune cell counts in health compromised individuals seen in 12 weeks (Natural Killer Cells) [17]

 Beneficial changes in our DNA o These changes in our genes support an increased life span of white blood cells, our immunity cells. [28]

Enhanced Cardiovascular and Respiratory Function:

 Reduced heart rate  in both healthy and health compromised individuals[30] [6]

 Reduced blood pressure

o  In both healthy and health compromised individuals [6, 26, 30]  Improved cholesterol and triglyceride (lipid) profile: [25] [6, 29] o Sometimes seen as early as 3 weeks, with no change in diet [25]  improved respiratory function: [3, 31, 32] o respiration rate dropped by 5% in 1 week [3] and 15% in 12 weeks[31] o increased lung (vital) capacity [32]

In Summary, Sudarshan Kriya uses specific cyclical, rhythmic patterns of breath to bring the mind and body into a relaxed, yet energized state. Its effects have been studied in open and randomized trials, both in healthy and health compromised populations.

Research suggests that SKY  reduces depression, anxiety, PTSD and stress It has also been shown to curb addictive behaviors and substance abuse. It significantly increases feelings of well-being, optimism and mental focus and improves emotion regulation 8. In addition, SKY is associated with enhanced  cardio-respiratory function, (add references) antioxidant status and immune system function, . The practice has even been shown to positively impact gene expression, suggesting that the effects of SKY span all levels of the physiology from the DNA within our molecules to organ systems. Viewed together, the wide range of documented benefits suggest that SKY may be an efficient tool for rapidly strengthening both mind and body.

References:
1. Katzman, M.A., et al., A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from Generalized Anxiety Disorder with or without comorbidities. International journal of yoga, 2012. 5(1): p. 57. 2. Vedamurthachar, A., et al., Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol dependent individuals. Journal of affective disorders, 2006. 94(1): p. 249-253. 3. Seppälä, E.M., et al., Breathing‐Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in US Military Veterans: A Randomized Controlled Longitudinal Study. Journal of traumatic stress, 2014. 27(4): p. 397-405. 4. Kjellgren, A., et al., Wellness through a comprehensive yogic breathing program - a controlled pilot trial. BMC Complement Altern Med, 2007. 7: p. 43. 5. Sureka, P., et al., Effect of Sudarshan Kriya on male prisoners with non psychotic psychiatric disorders: A randomized control trial. Asian journal of psychiatry, 2014. 12: p. 43-49.
6. Agte, V.V. and S.A. Chiplonkar, Sudarshan kriya yoga for Improving Antioxidant status and Reducing Anxiety in Adults. Alternative & Complementary Therapies, 2008. 14(2): p. 96-100. 7. Narnolia, P.K., et al., Effect of Sudarshan Kriya Yoga on Cardiovascular Parameters and Comorbid Anxiety in Patients of Hypertension. 8. Doria, S., et al., Anti-anxiety efficacy of Sudarshan Kriya yoga in general anxiety disorder: A multicomponent, yoga based, breath intervention program for patients suffering from generalized anxiety disorder with or without comorbidities. Journal of affective disorders, 2015. 184: p. 310-317. 9. Janakiramaiah, N., et al., Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine. Journal of affective disorders, 2000. 57(1): p. 255-259. 10. Janakiramaiah, N., Gangadhar, B.N., Naga Venkatesha Murthy,, S. P.J., T.K., Subbakrishna, D.K., Meti, B.L., Raju, T.R.,, and A. Vedamurthachar, Therapeutic efficacy of Sudarshan
Kriya Yoga (SKY) in dysthymic disorder. NIMHANS J., 1998. 17: p. 21-28. 11. Naga Venkatesha Murthy, P., et al., Normalization of P300 amplitude following treatment in dysthymia. Biological Psychiatry, 1997. 42(8): p. 740-743. 12. Murthy, P.N.V., et al., P300 amplitude and antidepressant response to Sudarshan Kriya Yoga (SKY). Journal of affective disorders, 1998. 50(1): p. 45-48. 13. Descilo, T., et al., Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatr Scand, 2010. 121(4): p. 289-300. 14. Martin, A., Multi-component yoga breath program for Vietnam veteran post traumatic stress disorder: randomized controlled trial. Journal of Traumatic Stress Disorders & Treatment, 2013. 15. Kharya, C., et al., Effect of controlled breathing exercises on the psychological status and the cardiac autonomic tone: Sudarshan Kriya and Prana-Yoga. Indian Journal of Physiology and Pharmacology, 2014. 58(3): p. 210-220. 16. Ghahremani, D.G., et al., Effects of the Youth Empowerment Seminar on impulsive behavior in adolescents. Journal of Adolescent Health, 2013. 17. Kochupillai, V., et al., Effect of rhythmic breathing (Sudarshan Kriya and Pranayam) on immune functions and tobacco addiction. Annals of the New York Academy of Sciences, 2005. 1056(1): p. 242-252. 18. Gootjes, L., I.H. Franken, and J.W. Van Strien, Cognitive Emotion Regulation in Yogic Meditative Practitioners. Journal of Psychophysiology, 2011. 25(2): p. 8794. 19. Jyotsna, V.P., et al., Comprehensive yogic breathing program improves quality of life in patients with diabetes. Indian journal of endocrinology and metabolism, 2012. 16(3): p. 423.
20. Warner, A. and K. Hall, Psychological and Spiritual Well-being of Women with Breast Cancer Participating in the Art of Living Program, in Psychology of Cancer, N.L. Hicks and R.E. Warren, Editors. 2012, Nova Science Publishers, Inc. 21. Bhatia, M., et al., Electrophysiologic evaluation of Sudarshan Kriya: an EEG, BAER, P300 study. Indian journal of physiology and pharmacology, 2003. 47(2): p. 157-163. 22. Sulekha, S., et al., Evaluation of sleep architecture in practitioners of Sudarshan Kriya yoga and Vipassana meditation*. Sleep and Biological Rhythms, 2006. 4(3): p. 207-214. 23. Kumar, N., et al., Randomized controlled trial in advance stage breast cancer patients for the effectiveness on stress marker and pain through Sudarshan Kriya and Pranayam. Indian journal of palliative care, 2013. 19(3): p. 180. 24. Sharma, H., et al., Sudarshan Kriya practitioners exhibit better antioxidant status and lower blood lactate levels. Biological Psychology, 2003. 63(3): p. 281-291. 25. Agte, V.V. and K. Tarwadi, Sudarshan kriya yoga for treating type 2 diabetes: a preliminary study. Alternative & Complementary Therapies, 2004. 10(4): p. 220222. 26. Agte, V.V., M.U. Jahagirdar, and K.V. Tarwadi, The effects of Sudarshan Kriya Yoga on some physiological and biochemical parameters in mild hypertensive patients. Indian J Physiol Pharmacol, 2011. 55(2): p. 183-187. 27. Janakiramaiah, N., et al., Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. Nimhans Journal, 1998. 16(1): p. 21-28. 28. Sharma, H., et al., Gene expression profiling in practitioners of Sudarshan Kriya. Journal of psychosomatic research, 2008. 64(2): p. 213-218. 29. Subramanian, S., et al., Role of sudarshan kriya and pranayam on lipid profile and blood cell parameters during exam stress: A randomized controlled trial. International journal of yoga, 2012. 5(1): p. 21. 30. Somwanshi S. D., H.S.M., Adgaonkar B. D., Kolpe D. V., Effect of Sudarshankriya Yoga on Cardiorespiratory
Parameters. International Journal of Recent Trends in Science And Technology, 2013. 8(1). 31. Somwanshi, S., et al., Effect of Sudarshankriya Yoga on Cardiorespiratory Parameters. Int J Recent Trends in Science and Technology, 2013. 8(1): p. 62-66. 32. Chavhan, D.B., The Effect Of Sudarshan Kriya and Bhastrika Pranayama on Endurance Capacity in Kho-Kho Players International Multidisciplinary Research Journal, 2103. 6(1).

 Sudarshan Kriya Yoga for Depression 

Summary of Published Research Studies in Peer Review Journals
More than a dozen published studies have documented significant relief from depression in individuals who learned and practiced Sudarshan Kriya and accompanying breathing techniques (SKY). These studies have demonstrated a 67-73% success rate in relief from depression, regardless of the severity of depression [1-6].
These results are experienced rapidly, often within 3-4 weeks [1, 2, 4, 5, 7, 8].  And unlike conventional treatments, there is  uniform rapid relief from depression with SKY practice, regardless of how long a person has been suffering from  clinical depression or the degree to which brain ‘dysfunction’ (e.g. abnormal EEG patterns or hormone levels)[4, 5] is found in the depressed individual.
Further, SKY has been found to significantly stem ‘the blues’; the non-clinical melancholy that mainstream people commonly  experience.[9, 10]
Highlights of Research Findings:
Remission from depression is experienced rapidly.
 Substantial relief was experienced in three weeks.[5, 8]   By one month, individuals were considered to be in remission. [1, 2, 4-7]   At three months, the individuals remained asymptomatic and stable, which demonstrates results persisted and cannot be considered a placebo effect.[3-6, 11] (Placebo effects in depression wane after 4 weeks).
SKY produced highly beneficial biological effects on brain and hormone function.
 The P300 ERP EEG brainwave pattern and NREM brainwave pattern, which measure electrical brainwave activity and are abnormal in many depressed people, returned to the normal range by ninety days. [4, 5]  Return to healthier hormone levels  o Plasma prolactin, a well being hormone which is believed to be a key factor  in producing depression relief, increased significantly after the very first SKY session.[3] o  Levels of plasma cortisol (the stress hormone) decreased significantly after three weeks. [2]
As Effective as Anti-Depressant Medication  In a comparison study, SKY was statistically as effective as the conventional anti-depressant medication[1] . Yet, in contrast to the usual treatments for depression, SKY is natural and free of unwanted side effects. It is self-administered and self-empowering. It can greatly reduce doctor and hospital caseloads, thus making SKY cost effective and staff effective as well  [3].

 Chairman, Department  Psychiatry, at NIMHANS reported “SKY has remarkable therapeutic effects”.
 Dr. Janakiramaiah, M.D., Ph.D., D.P.H., medical researcher, and Chair of Psychiatry at the National Institute of Mental Health and Neurosciences (N.I.M.H.A.N.S.) of India has conducted several of these studies. He concluded that Sudarshan Kriya has “remarkable therapeutic effects”[3] and “is clinically feasible and effective. It has the potential to become a first-line treatment of dysthymic [chronic, mild depression] patients and possibly in mild and moderate forms of major depressive disorder."[1, 3]

References:
1. Janakiramaiah, N., et al., Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine. Journal of affective disorders, 2000. 57(1): p. 255-259. 2. Gangadhar, B. and N. Janakiramaiah. Stress-Related Biochemical Effects of Sudarshan Kriya Yoga in Depressed Patients Study# 6. in Conference on Biological Psychiatry, UN NGO Mental Health Committee. 2000. 3. Janakiramaiah, N., et al., Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. Nimhans Journal, 1998. 16(1): p. 21-28. 4. Murthy, P.N.V., et al., P300 amplitude and antidepressant response to Sudarshan Kriya Yoga (SKY). Journal of affective disorders, 1998. 50(1): p. 45-48. 5. Naga Venkatesha Murthy, P., et al., Normalization of P300 amplitude following treatment in dysthymia. Biological Psychiatry, 1997. 42(8): p. 740-743. 6. Descilo, T., et al., Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatr Scand, 2010. 121(4): p. 289-300. 7. Janakiramaiah, N., Gangadhar, B.N., Naga Venkatesha Murthy,, S. P.J., T.K., Subbakrishna, D.K., Meti, B.L., Raju, T.R.,, and A. Vedamurthachar, Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. NIMHANS J., 1998. 17: p. 21-28.
8. Vedamurthachar, A., et al., Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol dependent individuals. Journal of affective disorders, 2006. 94(1): p. 249253.
9. Kjellgren, A., et al., Wellness through a comprehensive yogic breathing program - a controlled pilot trial. BMC Complement Altern Med, 2007. 7: p. 43. 10. Kharya, C., et al., Effect of controlled breathing exercises on the psychological status and the cardiac autonomic tone: Sudarshan Kriya and Prana-Yoga. Indian Journal of Physiology and Pharmacology, 2014. 58(3): p. 210-220. 11. Martin, A., Multi-component yoga breath program for Vietnam veteran post traumatic stress disorder: randomized controlled trial. Journal of Traumatic Stress Disorders & Treatment, 2013.

Compassion and Service

One of the best ways to live above loss and to rise above the blues is to serve one another.

There are many wonderful places to serve:

• Church callings
• Church volunteer service
• Missions
• Temple 
• Food Pantry
• Schools as STAR Reading tutors and other types of tutors
• Humanitarian Room at the Stake Center (270 North 300 East) every Tuesday from 10:00 to 1:00 p.m.

Relax: Techniques to Help You Achieve Tranquility

This is a nature scene that for some of us may be healing and relaxing. 

Sometimes we cannot go to nature because of seasons or distance or whatever so there are some relaxation techniques that may help.

The following piece has some of these techniques. Excuse the repetition in the first part.

Gratitude and More

An excellent book on the uplifting effects of gratitude is called "Thanks" by Robert Emmons.

Look at what the experts are saying about happiness and gratitude! Notice the five stages of change!

More Gratitude

As we were made aware, because of our Depression, the Way Out class, gratitude is one very good way to develop our happiness muscles and make them strong and resilient.

Below you will see two more articles about gratitude.  Gratitude articles and books come from a great variety of sources and yet basically are saying the same thing. 

Notice in the Church News article Robert Emmons, the author of "Thanks" that was included in our "Odds and Ends" post, is a source for this viewpoint piece. 

Truth is being revealed to us. Hopefully gratitude will be a power in our lives to keep us UP!

Gratitude

Gratitude to the Lord, given in daily prayers or in silent prayers throughout the day, certainly can begin to bring the fullness of life. It helps us to be fully present in the moment that we are gratefully enjoying.

Gratitude and Kindness

Gratitude and Kindness

Here are some videos on Positive Psychology that Dr. Fila has suggested.

Kindness Boomerang

Shawn Achor on Happiness

Detoxification, brain chemistry and addictions from KRRollins

Lasting Happiness

This is an email from Jayne Taylor that refers to an Ensign article dated April 2014  called "Lasting Happiness".

See the link below.

This is the link that will take you to the Ensign article that Jayne Taylor refers to in her email that I am putting on this post.  The article is a good read and is from the April Ensign called "Lasting Happiness". 

http://media.ldscdn.org/pdf/magazines/ensign-april-2014/2014-04-07-lasting-happiness-eng.pdf

Introducing Dr. Martin Seligman

This is a handout that Jayne Taylor has made that introduces Dr. Marty Seligman.  He is the author of many books such as Authentic Happiness and Learned Optimism. He promotes and could be considered a founder of Positive Psychology. If you so choose you could access the link and take the VIA assessment. Here is the link that Dr. Seligman gives: www.authenichappiness.org.  This is the one with the VIA test.

Please look at how Jayne suggests that you use this assessment in her paper below.

Here is a link to a Ted talk featuring Martin Seligman wherein he explains the "using your strengths philosophy" and ways to increase your well being to live the full life. This is for those who want a more specific and detailed explanation of his work. http://www.ted.com/talks/martin_seligman_on_the_state_of_psychology.html

Below is a link to Martin Seligman's presentation given at a conference. He is not coming at happiness or flourishing from a Christian background but does acknowledge the need for a higher purpose and service.There is truth embedded in this video--"the truth will set you free".

It is interesting that the heads of countries are interested in promoting the well being of their citizens and are looking for programs to help.  Dr. Seligman is being that help.
http://www.youtube.com/watch?v=e0LbwEVnfJA

Recipes!

Here are the 2 soup recipes from Nancy Smith.

Red Lentil Soup 3 tablespoons olive oil 1 large onion, chopped 2 garlic cloves, minced 1 tablespoon tomato paste 1 teaspoon ground cumin 1/4 teaspoon kosher salt, more to taste 1/4 teaspoon ground black pepper Pinch of ground chili powder or cayenne, more to taste 1 quart chicken/vegetable broth 1 cup red lentils 1 large carrot, peeled and diced

Preparation: 1. In large pot, heat oil -add onion, garlic and sauté until golden, about 4 minutes. 2. Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes. 3.  Add broth, 2 cups water, lentils and carrot.  Bring to simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.  Taste and add salt if necessary. 4.  Using an immersion or regular blender, puree half the soup then add it back to pot. 5.  Thicken with cornstarch if you like a thicker soup.

Lentil Soup 2 tablespoons olive oil 1 cup finely chopped onion 1/2 cup finely chopped carrot 1/2 cup finely chopped celery 2 teaspoons kosher salt 1 pound lentils, picked and rinsed 1 cup peeled and chopped tomatoes 2 quarts chicken or vegetable broth 1/2 teaspoon freshly ground coriander 1/2 teaspoon freshly ground toasted cumin 1/2 teaspoon freshly ground grains of paradise

Preparation: 1.  Place oil in large 6 quart pan over medium heat. 2.  Add onion, carrot, celery and salt and cook until onions are translucent, about 6-7 minutes. 3.  Add lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. 4.  Increase heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 35-40 minutes. 5.  Using a stick blender, puree to your preferred consistency. 6.  If you don't have grains of paradise, use some cardamom.

 Popped Pumpkin Seeds brought by Angela Gonzales

Sesame seed oil for high heat

3 cups pumpkin seeds

1 red onion, chopped fine

1 clove garlic

Salt and pepper

Heat oil in a low wide pan with glass lid on.  When oil is hot toss in pumpkin seeds and replace lid.

Let seeds pop.

Add onion salt and pepper.

Stir.

When seeds turn golden yellow squeeze in garlic.

Serve.

Blueberry Cream Flax Muffins

Ingredients:

2 cups flour                           1 T flax seed                                                ½ cup vegetable oil

1 cup sugar                            1 cup fresh blueberries                                 !/2 t. vanilla extract

½ t. baking powder                 ¼ cup sour cream

½ t. baking soda                     1/3 c. milk

½ t. salt                                  2 eggs

Directions:

1.       Preheat oven to 400 degrees F. grease 12 paper or foil muffin cups and insert them in a muffin pan.

2.       In a large bowl, mix together all the dry ingredients.  Add blueberries last and gently stir.

3.       Combine wet ingredients in a separate bowl, whisk and carefully mix the wet ingredients into the dry ingredients. Stir the batter just until it’s evenly moistened.

4.       Fill muffin cups until they are about ¾ full and bake for 20-22 minutes. Serve warm!

  Flax and Chia Healthy Snack
     2 cups oats                        1 cup peanut butter
      1 cup ground flax seed    1/2 cup honey
      2 T. chia seeds                   2 tsp vanilla
       1 cup chocolate chips
    Mix together and roll in balls or put in a 9 x 13 pan and flatten.
    Keep in the refrigerator or can freeze.

    Flaxseed Spread (from Dr. Nedley's text)

   1/4 c ground flaxseed
        1/4 c finely chopped walnuts
        1 T. date sugar
        1/8 t. salt
   Mix and serve with apples or over toast--whatever way you find it tasty.

Fila's Scientifically Designed Yummy Fruit Smoothie

Whether a health food nut or a junk food junkie, you're gonna love this smoothie!

The following smoothie is based on scientific research for the prevention of stroke, heart attacks, cancer, and has been found to help depression/anxiety and thyroid function. A number of people in my classes have felt better upon drinking this smoothie regularly. The research behind the development of this smoothie relied on information from (1) The largest study in the world on the prevention of cancer sponsored by the World Health Organization; (2) The largest study in the world on the prevention of stroke and heart attacks; (3) Other scientific research.

Smoothie Recipe:

1 Cup Soy, Rice or Non-fat Milk
6 Ice Cubes
2 Tblspns. Welch's 100% unsweetened grape juice concentrate *
2 Tblspns. Mixed nuts (equal amounts of almonds, hazelnuts, walnuts, sunflower seeds, pumpkin, and flax seeds) (or you can eat these on the side with your smoothie)
2 Tblspns. Soy protein
1 Tblspn. Udo' Choice oil blend (found at Health food stores)*
1/2 Tblspn. Psyllium Husks (found at Health food stores)
3 Tbspns. 9 Grain Cereal (Which contains red and white wheat, rye, barley, corn, millet, oats, flax, and buckwheat rolled grains. This can be found at Honeyville Grain, Inc., or Bob's Redmill has one with 6 grains.)
1 Cup Fresh or Frozen Blueberries (I personally use about 1/3-1/2 cup)
5 Fresh or Frozen Strawberries (I personally use Welch's frozen fruit blend)
1/4 of a Fresh Banana (I like a whole banana)
2 Tblspns. Groats or Rolled Oats (Groats are the oat grain before being rolled.)
Dash of Stevia powder or drop according to taste

Place all ingredients in blender and blend well.      ENJOY!
* Welch's 100% grape juice has been shown to outperform aspirin in reducing platelet clumping and keeping the blood vessel walls flexible. Do not use grape juice that has corn syrup added. Look for the kind with the American Heart Association Label.

Udo's Oil Blend is a superior source of omega-3 oils which have been shown to prevent strokes and heart attacks. Note: Udo's Oil is plant based. Some people do not absorb plant based oils very well. Those people should supplement with omega-3 oil from fish.
* If Udo' Blend is too pricey for you, you can blend your own oil using 3 parts Omega 3 oil to 2 parts Omega 6 oils. Some oils higher in Omega 3s are: Canola oil, Walnut oil, Almond oil.  Some oils higher in Omega 6s are: Corn oil, Soy oil, Safflower oil, and Sunflower oil.  So using quality oils, I make a blend of 3 parts Almond oil to 2 parts Sunflower oil and use that for the recipe.

Eating a daily handful of nuts has been shown to reduce the occurrence of stroke and heart attacks by about 20%. They are also a good source of plant based protein.

Fruits and vegetables have clearly been shown to reduce both cancer and heart disease.  New guidelines recommend eating 9-10 servings of uncooked fruits and vegetables per day.  Blueberries and strawberries are very nutrient dense.  YOU CAN ALSO ADD OTHER FRUITS TO THE SMOOTHIE.  (DR. FILA'S #1 RULE IS THAT THE SMOOTHIE TASTES GOOD TO YOU SO THAT YOU ARE MOTIVATED TO DRINK IT!)

Grains have been shown to reduce heart attacks by 20%, as well as cancer.  Uncooked and minimally processed grains are very healthy because they do not significantly increase insulin activity in the body.

Copyrighted Feb. 23, 2005  (you have Dr. Fila's permission to copy this for personal use only.)

Quinoa Recipes

Cranberry and Cilantro Quinoa Salad

recipe makes 6 servings

1 1/2 cups water

1 cup uncooked quinoa, rinsed 

1/4 cup red bell pepper, chopped

1/4 cup yellow bell pepper, chopped

1 small red onion, finely chopped

1 1/2 teaspoons curry powder

1/4 cup chopped fresh cilantro

1 lime, juiced

1/4 cup toasted sliced almonds

1/2 cup minced carrots

1/2 cup dried cranberries

salt and ground black pepper to taste      

  Directions

1. Rinse quinoa.

2. Pour water into saucepan, cover with lid. Bring to a boil over high heat, pour in quinoa, recover, continue to simmer over low heat until water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

3. Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.

This is from The Allergy Self-Help Cookbook, by Marjorie H. Jones (This book is great!)

 Dairy and gluten-free

2 tablespoons vegetable oil

1 cup chopped yellow onion

1/2 cup chopped celery

1/4 tsp. red pepper flakes (I omit this)

1 1/2 tsp. mild chili powder

1-2 cloves crushed garlic

1 1/2 cups water

1 cup quinoa, washed 3 times (I like 3/4 cup red quinoa and 1/3 cup white quinoa for color)

2-3 cups chopped tomatoes, or about 12-16 oz. canned chopped tomatoes

1/8 cup green chilies or green peppers (opt.)

2 cups cooked kidney beans, pinto beans, or chickpeas

1 tsp. dark agave nectar or honey

1/2 cup minced fresh cilantro (opt.)

1 1/2 cups guacamole (opt.)

For an extra little kick you can add 1-2 diced chipolte peppers in adobo sauce. Or you could simmer with one in the pot and remove it upon serving.

Heat the oil in a skillet over medium-high heat.  Add the onions, celery, pepper flakes, and chili powder and cook for 8 minutes, or until the vegetables are soft.  Add the garlic and cook for 1 minute.  Stir in the water, salt, quinoa, tomatoes, beans or chickpeas, chilies or peppers, and agave nectar or honey.  Bring to a boil.  Reduce heat and cook for 25 minutes, covered, stirring occasionally.  Stir in the cilantro (if using), and cook for 5 minutes.  Top each portion with a dollop of guacamole if you wish.  Makes 4 large servings.

Our classes enjoy this recipe, as does my family.  You could add a little ground beef have it with tortilla chips if you eat meat, but it tastes great as a vegan meal.

Bon Appetite!

Quinoa Fruit Salad brought by Joyce Hanks

 This protein­ packed quinoa salad is brightened up with fresh mango, strawberries and blueberries, balanced with a tart vinaigrette and refreshing mint!

 Ingredients

 2 cups cooked quinoa

1 mango, peeled and diced

 1 cup strawberries, quartered

 1/2 cup blueberries

2 tablespoons pine nuts

 Chopped mint leaves, for garnish

1/4 cup olive oil

 1/4 cup apple cider vinegar

 Zest of 1 lemon

3 tablespoons freshly squeezed lemon juice

1 tablespoon sugar

Instructions To make the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest and juice, and sugar in a small bowl; set aside. In a large bowl, combine quinoa, mango, strawberries, blueberries and pine nuts. Stir in lemon vinaigrette. Serve immediately, garnished with mint leaves.