Creating a harmonious balance between the mind, body, and soul is essential for achieving a state of well-being and fulfillment. This balance forms the basis of Nurturing Mind, Body, and Soul, where I share the gentle steps we can take daily to improve our lives. When we treat our minds, bodies, and souls with gentle kindness-rather
than the striving for perfection that many of us have pursued relentlessly-we can reach the balance that is, at the core, our intended way of living.
Mục lục
INTRODUCTION
Mind ~ Body ~ Soul Connection………….1
MIND
Right Thinking………………………………3
Mindfulness: The Power of Now……………7
Mindful Breathing………………………..7
Thirty-Second Mindfulness Meditation….8
Mindful Eating……………………………8
Mindful Walking………………………….9
BODY
Personalized Nutrition-
What Does Your Body Tell You?……………10
Real Food………………………………….13
The 2024 Dirty Dozen…………………15
The Clean Fifteen……………………….15
Alcohol…………………………………….16
Fabulous Fats………………………………18
Sweet Sugar ……………………………….21
The Importance of Movement……………25
Walking………………………………….26
Yoga Stretching…………………………27
Sensational Sleep………………………….28
Get Natural Light during the Day………29
Keep a Consistent Sleep Schedule……..30
Watch Caffeine Intake………………….30
Time Meals……………………………..30
Eat Healthily…………………………….30
Avoid Alcohol before Bedtime………….31
Maximize Sleeping Environment………31
SOUL
Self-Love…………………………………..33
Self-Compassion………………………..35
Releasing Self-Doubt……………………35
Building Self-Worth…………………….36
Relationships………………………………40
Trust…………………………………….41
Communication in Relationships………42
Common Communication Challenges
in Relationships…………………………42
Intimacy…………………………………43
Spirituality ………………………………..45
THE RECIPES
Bowls…………………………………………..49
Dragon Fruit (Pitaya) Smoothie Bowl…….50
Spring Roll Bowl………………………….52
Spicy Hawaiian Salmon Bowl …………….54
Salads, Soup, and More………………….57
Tropical Fruit Salad……………………….58
(No added sugar)………………………….58
Shrimp and Mango Salad………………….60
Blood Orange, Fennel,
and Burrata Salad …………………………62
Microgreens salad…………………………64
Lemon and Chickpea Soup……………….66
Butternut Squash Soup with Wild Mushrooms and Miso …………………….68
Pear and Goat Cheese appetizer………….70
Tomato Tart………………………………..72
Wild Mushrooms and Creamy Polenta …..74
Spring Herb Frittata ………………………76
Mocktails…………………………………….79
Rose Lemon Sparkler……………………..80
Strawberry Lemonade…………………….82
Earl Grey Citrus Mocktail ………………..84
Yogurt…………………………………………87
Yogurt Banana Split……………………….88
Blistered Cherry Tomatoes and Yogurt……90
Strawberry Yogurt Popsicles………………92
Toppings & Add-ins………………………95
Coconut Macadamia Nut Granola………..97
Autumn Spiced Pear and Fig Compote, with Raisins and Pecans…………………………99
Giới thiệu về tác giả
Christine Crawford, C.Ht., is a Holistic Health Consultant and Art Teacher. She is a Board Certified Holistic Health Practitioner, Hypnotherapist, Therapeutic Imagery Facilitator Master, Art Therapist, and Reiki Master. Christine is also a wife and mother living in Southern California with three cats and two dogs.
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