3 simple Rituals to begin positive change

You must move, no butts about it! Move your body every day.
You must include fresh vegetables, fruit, herbs and spices into your daily diet.
You must maintain calmness in mind, ease in breath, and openness of heart as frequently as you can every single day for the rest of your life.

Pretty straight forward but so difficult to implement

I understand the complexity of the obesity epidemic and the lack of fitness that exists in over 80% of Americans. Chronic disease conditions are the new “norm” in the Docs waiting room, pharmaceutical use is soaring exponentially and just for people to just to stay alive-not to change the physical condition of the body or the mentality of the mind.

Every day we hear about the increasing frequency of heart disease and many types of cancer and the normality of metabolic disorders like Type 2 Diabetes, dementia and Alzheimer’s disease (Type 3 Diabetes). These conditions are everyday challenges that the Western World is now accustomed to, with even children becoming chronically ill at alarming rates. Old, middle aged and young are ill, an era of disease like we’ve never seen before!

Outcomes are gloomy with disease treatments weakening rather than strengthening patients. To treat a chronic disease, just to maintain diseased states in individuals, while NOT working to help them reinstate health is a heinous crime of the health care kind!

We all can heal ourselves with lifestyle modification as has been demonstrated time and again by the latest research studies.

Building good health is not as challenging as it seems when you learn how to develop healthier mind awareness, good nutritional habits and increased physical fitness.

discipline is the key to personal development

Shakti Studio Rituals #1

3 rituals for change today

1.MOVEMENT EVERYDAY

Exercise is an important component for cardiovascular fitness and positive health outcomes

Think about always taking the longer way around town, but not in your car. Instead try to increase your distance on foot or even ride your bike to do simple errands. This is an easy way to increase the amount of exertion you can enjoy every day. You can begin to rewire your brain to make life a bit more strenuous, rather than easier (lazier). The payoff is in the natural endorphins and better health.

Take the stairs (maybe even twice)
Park further away from your destination
Short walks after a meal aids in proper digestion and optimizes energy utilization
Get up frequently to stretch and breathe while on the computer
Leave the phone at home to give yourself a break from device distractions

mantra for remembering movement

“I grow stronger with every challenge I overcome”

2. EATING FOR HEALTH, FLAVONOIDS and FLAVOR!

Including granola! Kat’s company Sassy Not Sweet makes GoldenBerry Chai Granola that has fresh warming ginger, organic hazelnuts, vitamin rich super fruits, and rolled oats covered in peanut and coconut butters with flavorful and antioxidant powered Chai spices-
Boost your immune function and improve digestion at the same time! High protein at 17 grams per 4 oz serving-Find online at SassyNotSweet.com

your food is either a medicine for your body or a toxin. That’s the simplest truth about your food.

Every single bite counts and can increase immune function, offer more vitamins and minerals (micronutrients), and provide whole food nutrients from sources that have good soluble and insoluble fiber, protein, wholesome fatty acids, and complex carbohydrates (macronutrients).

Ritual #1-Think fresh greens, fruits, root vegetables, garlic, ginger, spices and colors- a variety and with every meal! FRESH FOOD has flavonoids, natures medicine in plant foods that have all the fiber, vitamins, minerals, antioxidants, and polyphenol compounds we need to be immune strong, balanced and healthy, vital beings.
Ritual #2-Eat Good protein 4 times per day-Animal proteins offer better assimilation and complete amino acids for our cell structure, cellular repair, muscle development and even physiological processes like hormone modulation. If you are vegan or vegetarian you have to eat more (volume and variety) to get your essential complete proteins.
Ritual #3-Invite in the new-Always begin diet change by implementation and experimentation, don’t start by eliminating what you love to eat. Try new fruits and vegetables and experiment with different recipes. When you understand the importance of preparing your own food at home you will begin to prefer your own to buying prepared meals and processed foods. You’ll FEEL the difference and that is delicious enough!
Love Affair with Food -My video on the Yoga Mind Energy Body YouTube channel.

mantra for remembering your medicine

“I eat every meal as medicine for today”

Learn about the importance of waking in early light for meditation. Watch Marley and myself cultivate creativity through meditation and mantra-using repetitious seed sounds (bija) to build focus and reduce thoughts.

BUILDING YOUR TEMPLE OF AWARENESS

Peace exists in your mind and so does chaos and incessant chatter. We can become more aware of where we focus our mental activity and begin to eliminate the mindless chatter. Meditation is really just building awareness of mental activity, modifying fixations by chanting mantras or breathing with intense focus with the purpose of bringing stillness into our energetic center. Meditation is quite pleasurable once you get the hang of it.

Ritual #1-First thing in the morning before jumping out of bed become aware. Notice your environment rather than letting the mental activity start chattering away. Hold this for as long as possible as you begin your activities and remind yourself to notice the daily habits and automatic processes-just notice.
Ritual #2-When you feel stressed or rushed throughout the day always remember the breath. Bring the attention to lengthening the inhales, expansively, and then release the exhale deeply. This will override CNS response to stress and modulate hormones to induce relaxation and methods can work wonderfully while driving, when stuck in traffic, or when something stressful happens en route to your destination.
Ritual #3-Allow stillness with eyes closed at some point in the day. Meditation can be 10 minutes of stillness with an attempt to collect thoughts and release mindless chatter. Becoming aware of the thought process and not being attached to the thoughts is the start of your journey to Self realization and ultimate happiness.

mantra for remembering your bliss

Peace is possible each moment today

Food is your medicine. Eating delicious whole foods everyday can undeniably improve your health

The biggest cause of failure in any health program is the lack of commitment.

If desire for change isn’t in your heart of hearts and you aren’t ready to commit, then there is a 100% chance you won’t implement the permanent changes needed to improve your lifestyle and benefit your overall health.

If you are ready to be the truest version of your Self, inside and out, then try this one on me.

Find out more about setting up a whole health consultation.

Love and best wishes in a world sometimes gone astray-Kat