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(Vegan & Vegetarian friendly) VOLUME 3 ISSUE 2
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BY NANCY S. FONG Zone Intern
So often we go about our day, dwelling on the past or worrying about the future. We fail to notice that most our anxieties are attributed to things that have happened or have yet to happen. Very simply, we forget to live in the present moment.
Two thousand five hundred years ago, The loss of mindfulness is perhaps most mindfulness emerged as a central aspect of striking when we think about what really matters Buddhist tradition. In ancient texts, “mindfulness” in our lives. Take a few seconds to recall a moment was translated from the Pali word sati, which that you truly valued. (Do this right now. Stop denotes awareness, attention, and remembering. At reading for a minute, and really think of a moment.) the time, the purpose of mindfulness was to rid the Perhaps you thought of a special time you spent with self of suffering by cultivating someone you love, a memory one’s insight of the mind and of yourself accomplishing a the nature of the world. goal you set out to acheive. or Mindfulness is the energy of Present day definition the adventure you embarked being aware and awake to of mindfulness, as seen in on while traveling. You might the present moment. It is the Western psychotherapy, has notice that the moments that continuous practice of touching expanded in meaning, with you value most are those in life deeply in every moment of additional mental qualities which you are fully present. daily life. To be mindful is to be beyond that of sati – such as These are moments of truly alive, present and at one non-judgment, acceptance, mindfulness, of existing and with those around you and with and loving kindness. In the feeling the present moment. what you are doing. most modern psychological Indeed, isn’t now all that we understanding of mindfulness, have? - THICH NHAT HANH the definition consists of key elements: (1) awareness, (2) of present experience, and (3) with acceptance. As simple as the methodology of mindfulness is, upon honest reflection, we see that our mind is rather mindless. More often than not, we spend most of our time lost in our past memories or regrets and future fantasies or fears. Our mind is in one place; our body is in another.
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how can being mindful benefit your well-being? Mindfulness alone is inadequate for achieving happiness, but mindfulness as a practice can uproot the mental states that cause unhappiness, such as fear and regret. Through practice, we can strengthen mental qualities of concentration, patience, and compassion, and nourish our focus and happiness.
interested in learning more? » Visit The Zone to learn more about mindfulness through Biofeedback. Check The Zone schedule for Biofeedback dates and times. » Visit CAPS for more information about mindfulness. Check their schedule for upcoming mindfulness workshops and/or groups. » Please see our CAPS psychologists Jerry Phelps, Ph.D. and Elisa Curry, Psy.D. for other questions or concerns.
3 short mindfulness exercises you can incorporate into your day: 1. Mindful 2 Bites For the first 2 bites of your next meal or snack, pay attention to your sensory experience – the smell, the taste, the texture, the look of your food, and the sounds of your bites. Bring awareness to your senses and allow yourself to pay attention to your act of eating.
2. What One Breath Feels Like Instead of a session of meditation, try paying attention to what one breath feels like. Feel the breath of air flow in and out of your body. Notice how the rest of your body moves – your shoulders, your rib cage, you belly, etc.
3. Give Your Brain a BreaK Take a mindful moment to give your brain a break instead of checking your email. Our brains are constantly working to process our external stimuli. Instead of taking a break to check your emails or your phones, give your mind a break. Take a moment to listen to the sound of rustling leaves against the wind or close your eyes and feel the warmth of the sun on your skin.
REFERENCES: Don’t Sweat the Small Stuff...and It’s all Small Stuff by Richard Carlson, Ph.D Focus: The Hidden Driver of Excellence by Daniel Goleman Happiness by Thich Nhat Hanh Just One Thing by Rick Hanson, Ph.D Mindfulness: What Is It? Where Did It Come From? by Ronald D. Siegel, Psy.D, Christopher K. Germer, Ph.D, Andrew Olendzki, Ph.D Mind Over Mood by Dennis Greenberger, Ph.D, Christine A. Padesky, Ph.D
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SO, HOW DO YOU GET YOUR PROTEIN?
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BY RUBAINA DANG Zone Intern
That dreaded question that every vegetarian has heard at least once in their life. There is this stigma that plant-based diets don’t contain as much protein as meat-based diets. Well, fact of the matter is, they do! When following a proper diet, vegetarians not only get a sufficient amount
of protein, at times they get more protein than diets with meat! So if you’re a fellow vegetarian, or someone looking for alternative ways to incorporate protein into your diet, here are the top protein sources found in plants, legumes, grains and alternative meat sources.
Tip #1
The daily recommended value of protein is about 46 grams for women and 56 for men. Keep that in mind when planning meals.
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1. Quinoa And Other Whole Grains: Quinoa is a protein superfood. With 18 grams of protein packed into one cup, it’s not only an easy way to squeeze in extra protein, but it’s full of plenty of nutrients as well. Quinoa is readily available and can be found at most grocery and health food stores. Other whole grains, such as whole wheat bread, oats, buckwheat, and brown rice are known to have a sufficient amount of protein as well.
Tip #2
Try quinoa as a substitute for pasta and rice, or add it onto your salads for extra fiber!
2. Beans, Lentils & Legumes: All beans, lentils and peas are filled with protein, and with all that variation there are no excuses here. Beans and lentils are found just about everywhere so pick one and watch the protein add up! Each serving of beans, lentils and legumes contain any where from 15-18 grams of protein per 1 cup. Add it in soups or toss it in salads and you’re set!
Hummus is made primarily from chickpeas (the leader in protein of the bean family) so incorporating a mid-day snack can give you anywhere from 3-5 grams of protein.
Tip #3
3. Tofu, Tempeh & Seitan: Tofu is made from soybeans (aka edmame) and just one serving of soybeans gives you 18 grams of protein. Tofu contains lots of calcium and iron and packs in over 10 grams of protein. The best part about tofu and soy products is that they are found everywhere, ranging from soy cheese, soy ice cream, soy yogurt and even marinated tofu. Every meal isn’t complete without a dash of soy or tofu.
Tip #4
Tofu, tempeh and seitan taste delicious in stir fries. Toss in some veggies and peanut sauce with a side of brown rice and you’ve got yourself a protein packed meal. CHRISTINE MCNAMARA REGISTERED DIETITIAN AT STUDENT HEALTH SERVICES
Dietitian's Tip
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Protein is a multitasking nutrient that helps to improve focus, regulate blood sugar, and maximize strength. Opt for plant based or animal derived proteins at every meal and for snacks such as egg whites, tofu, lentils, nuts, and yogurt.
4. Nuts & Seeds:
Tip #5
In need of a quick snack after a workout? Build up muscle with a handful of nuts, which are a quick way of getting 4-9 grams of protein.
Peanuts, almonds, cashews, pistachios and walnuts have a good amount of protein in a serving, but these nuts are also high in calories, so try to limit these to a handful a day. Nut butters, such as peanut and almond butters, are a great way to protein up a piece of toast. Try to go for natural nut butters because they’ll avoid the extra sugar and partially hydrogenated oils. Seeds, such as sesame, sunflower, pumpkin, hemp and chia are also a great way to throw in some protein. They range anywhere from 6-9 grams per serving and are easily found at most grocery stores.
5. Leafy Greens: Leafy greens such as spinach, kale, broccoli, and cauliflower don’t contain as much protein as the items previously mentioned, but they do contain significant amounts, with the added bonus of tons of nutrients and minerals. 1 serving of leafy greens ranges anywhere from 3-6 grams of protein. Other vegetables that can be incorporate include: mushrooms, cucumbers, bell peppers, asparagus and sweet potatoes.
Tip #6
Double up the amount of protein by making green smoothies. Blend 1 c. of spinach, 1 banana and 1 c. of milk into and have a protein-powered smoothie once a day. Not only does it taste great, but you’ll feel wonderful!
6. Milk and Dairy: There are alternatives to dairy to get protein. Examples include soymilk, which contains 4-8 grams per glass, and hemp and almond milk, which contain about 1 gram per glass. Greek yogurt is also a good source of protein with a whopping 17 grams.
Don’t forget about fruits too! Avocados, bananas and apricots are fruits with the highest amount of protein and are great snacks to pick up to take on the go. Many people still believe that protein comes only from meat, but you are likely to get more than enough protein without even trying. So next time someone asks you, how you get enough protein, be sure to inform them that not only do plants, grains, beans and nuts
REFERENCES: web-clinic.org/High-Protein-Fruits health.com/health/gallery/0,,20718479,00 vegetarian.about.com/od/healthnutrition/tp/protein
Tip #7
have a significant amount of protein, but that there are plenty of other options out there to incorporate protein into your diet. Now the next time you’re at the grocery store, try and look for more variety in adding protein into your diet.
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