Topics of podcast today timestamps @ 6.00 Ingredient of the week 14.50 direction of content 15.00 Raw food Mythology 16.00 Kayak trip what’s on what’s new 18.00 Raw food Barefoot adventure meetup 20.00 Sonya discusses recipes 21.00 play with your food 22.30 Mindfulness and habits

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Ingredient of the week

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Topic of the week

Ingredient of the week

Dates their important role in raw food nutrition and recipes.

Dates A quick powerhouse packed in a tiny portable package.as the date is full of dietary fibre it works well as a bulk laxative Dates help and protect the colon mucus membrane as well as binding to cancer causing chemicals in the colon.

Due to their easy digestibility they are a quick source of energy making them excellent for athletes. Dates are alkaline and help in neutralizing acidity.

Used in un-cooking it has many applications as a sweetener and a binding agent to hold ingredients together. Because dates are full of soluble and insoluble fiber they are able to fill you up and keep you regular, ideal as a snack.

Mindfulness, Meditation, and Behavior

A number of studies have demonstrated that systematic mindfulness training, as well as brief meditation practices in novices, can influence areas of the brain involved in regulating attention, awareness, and emotion

Another key element of mindfulness is the cultivation of equanimity, or non-reactivity.

Specifically, mindfulness meditation teaches one to pay attention to and acknowledge both one’s inner experience and the outer world, without necessarily reacting.

The ability to simply observe and accurately sense thoughts, emotions, and physical sensations – without having to change them, or act on them – can be instrumental in breaking habitual behavior patterns that can harm one’s health, such as smoking a cigarette when feeling stressed, eating comfort food when feeling sad or “emptyâ€, or turning to alcohol or other substances to “numb out†when feeling overwhelmed. One key element of mindfulness is the ability to pay attention to the present moment, on purpose (Kabat-Zinn, 2003).

Clinical studies have found 8 weeks of mindfulness meditation training (MBSR) gave an increased ability to orient one’s attention to the present moment.

Other clinical studies found that 8 weeks of mindfulness meditation training significantly reduced ruminative thinking in persons with a history of depression (Ramel et al., 2004).

Together, these studies indicate that mindfulness appears to involve reshaping ways of thinking that engender improved emotional well-being.

Mindfulness scale development research has found that people with higher natural levels of mindfulness – irrespective of formal meditation training – report feeling less stressed, anxious and depressed, and more joyful, inspired, grateful, hopeful, content, vital, and satisfied with life

Research further suggests that people with higher levels of mindfulness are better able to regulate their sense of well-being by virtue of greater emotional awareness, understanding, acceptance, and the ability to correct or repair unpleasant mood states

Mindfulness-Based Cognitive Therapy (MBCT), or MiCBT

Overall, it appears that focused, concentrative meditation practices can increase one’s ability to maintain steady attention on a chosen object, like the breath or another person, whereas open awareness meditation practices can increase one’s ability to flexibly monitor and redirect attention when it becomes distracted (Lutz et al., 2008a).

Based on these findings, not only is it possible to train the mind to change the brain, but, in fact, one’s ability to do so may get stronger as one gains meditation experience.

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