Monday Motivation: Meditation & Nutrition

Amidst the tough times and heavy climate due to the Hate Crimes in America. People are feeling exhausted, mentally and emotionally. Racial injustices have caused trauma amongst African American people and those in support of equality and justice for all. We must practice self care in the even in the midst of chaos, confusion , anger, frustrations, etc. So we are gonna slow it down a bit with some meditation.

Oprah Winfrey

What is meditation?

Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

How to Meditate?

In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.

When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.

Steps to meditation

1. Get comfortable

prepare to sit still for a few minutes. 

2. Focus on your own natural inhaling and exhaling of breath.

3. Focus on your breath. 

Try to keep your attention on your inhale and exhale.

4. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.


Quick Food Swaps to help you remain healthy.

1. Avocado is a great substitute for eggs and cheese

Avocados Are Loaded With Fiber

Fiber is another nutrient that avocados are relatively rich in.

It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases

2. Almond Flour is a substitute for all purpose flour. It's low in carbs, packed with nutrients and has a slightly sweeter taste.

Almond flour may also provide more health benefits than traditional wheat flour, such as reducing "bad" LDL cholesterol and insulin resistance

3. Coconut Milk substitution for heavy cream

Coconut milk is a white, milky substance extracted from the flesh of mature coconuts. It can benefit health in several ways, such as by stimulating weight loss and lowering cholesterol.

4. Sweet Potatoes are a great way to substitution for white potatoes

Highly Nutritious great source of fiber, vitamins, and minerals. Promote Gut Health. The fiber and antioxidants are advantageous to gut health.

Make today a day of self care through meditation and healthy eating. Remember to include 30 minutes of cardio, and be kind to yourself.

By Keiana Armani -Certified Fitness Trainer

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