DAY 20
TODAY'S MISSION
TAKE RISKS
Today, on risk-taking day, I am doing something I've never done. I am going hiking, up and then (if all goes well) back down a mountain! I am so excited to push my own limits and see the beautiful serene mountain top view. I hope to get some inspiration for all that is troublesome in life, maybe even an inspiration for a new painting. What will you do to push your limits today? Let's check back in tonight as we work through the journal entries below together. See you later little fish!!
TODAY'S SUPERFOOD: SPIRULINA
Sounds a little weird, a superfood from a pond, right? On risk day?? Why not! Fact is, spirulina is a natural, blue-green algae found in warm, fresh water. When harvested properly from non-contaminated ponds, it’s one of today’s hottest superfoods. Why? The algae is so nutrient-rich, it’s considered a sustainable food source with the potential to end world hunger. And it’s used globally to treat a wide variety of ailments. The algae is feisty too – unlike most plants, spirulina can withstand extreme temperature variations and neglect and still thrive. Here’s what spirulina has to offer:
Protein: Spirulina is 65-71% complete protein. To give you some perspective – beef is 22% protein. And the essential amino acids found in spirulina are easily absorbed by the body. Imagine a plant that actually provides most of the protein you need to live. Sorry cows, it’s a fact.
Omega-3’s: Spirulina is especially high in heart-protective Omega-3 fatty acids and contains Omega-6’s (crucial for brain function as well as growth and development) and Omega-9’s (helps lower cholesterol and controls blood sugar). Spirulina also contains the essential fatty acid gamma linolenic acid(GLA) which is hailed for its anti-inflammatory properties.
Chlorophyll: Loaded with chlorophyll (the green pigment in algae and plants), spirulina helps remove toxins from the blood and boosts the immune system.
Iron: Not only does spirulina contain iron, it’s bio-available, meaning the mineral is easily absorbed by the body (important for non meat-eaters and folks with anemia). Even better news? Unlike iron supplements, spirulina doesn’t cause constipation.
Nutrients: Look at this bounty: thiamin, riboflavin, niacin, vitamin B-6, folic acid, vitamins C, D, A, and E, potassium, chromium, copper, magnesium, manganese, phosphorus, selenium, sodium and zinc. Phew, gotta catch your breath after that.
Calcium: Spirulina contains over 26 times the calcium of milk, making it an excellent option for folks that don’t eat dairy. Calcium helps maintain strong bones and teeth, is used to help control muscle and nerve function, and helps manage the acid/base balance in our bloodstream.
Thanks in part to the nutrients above, spirulina has additional benefits:
Detoxifies: Spirulina can bind with heavy metals in the body and help remove them.
Burns Fat: This powerful algae actually increases fat burning during exercise.
Boosts Immune System: Spirulina has been shown to encourage and support the growth of healthy bacterial flora in your gut, which helps control candida overgrowth and alleviate the symptoms of autoimmune diseases such as Crohn’s, chronic fatigue syndrome, Lupus, and fibromyalgia (chronic candida can both cause and worsen symptoms when left uncontrolled).
Relieves Allergies: Millions of people suffer from allergic reactions to pollen, ragweed, dust, mold, pet dander, and environmental contaminants. Spirulina helps prevent these reactions by stopping the release of histamines, substances that contribute to allergy symptoms, such as a runny nose, itchy, watery eyes, hives, and swelling.
Lowers Cholesterol: A recent study revealed that when elderly men and women (ages 60-87) were given 8 grams of spirulina per day for 16 consecutive weeks, their cholesterol levels were significantly lower than those given a placebo.
Reduces High Blood Pressure: High blood pressure, or hypertension, affects millions of Americans and increases the risk for heart attack and stroke. A recent study revealed that when men and women, ages 18-65, were given 4.5 grams of spirulina every day for 6 weeks, their blood pressure was regulated and controlled. Even more interesting, no other dietary changes were made during the experiment.
Reduces Stroke Risk: In a study done on rats, scientists found that spirulina had a protective effect on the brain and nervous system of rats exposed to high amounts of free radicals (compared to rats not given spirulina before the experiment).
Instructions-
1. Hold your right earlobe with the index finger and thumb of your left hand. Make sure that the thumb is facing away from you.
2. Hold your left earlobe with the index finger and thumb of your right hand. Once again, make sure that your thumb is facing away from you.
3. Continue to hold your lobes as you press your tongue to the roof of your mouth.
4. Inhale through your nose, and slowly lower yourself into a squatting position.
5. Hold your breath. Do not exhale until you start making your way back up to a standing position. Continue holding your lobes and sticking your tongue to the roof of your mouth.
6. Repeat this 14 more times for a total of 15 times.
You may not notice a change immediately, but after a few weeks of regular practice, you should notice that your concentration has improved.
TODAY'S SUPERFOOD: SPIRULINA
Sounds a little weird, a superfood from a pond, right? On risk day?? Why not! Fact is, spirulina is a natural, blue-green algae found in warm, fresh water. When harvested properly from non-contaminated ponds, it’s one of today’s hottest superfoods. Why? The algae is so nutrient-rich, it’s considered a sustainable food source with the potential to end world hunger. And it’s used globally to treat a wide variety of ailments. The algae is feisty too – unlike most plants, spirulina can withstand extreme temperature variations and neglect and still thrive. Here’s what spirulina has to offer:
Protein: Spirulina is 65-71% complete protein. To give you some perspective – beef is 22% protein. And the essential amino acids found in spirulina are easily absorbed by the body. Imagine a plant that actually provides most of the protein you need to live. Sorry cows, it’s a fact.
Omega-3’s: Spirulina is especially high in heart-protective Omega-3 fatty acids and contains Omega-6’s (crucial for brain function as well as growth and development) and Omega-9’s (helps lower cholesterol and controls blood sugar). Spirulina also contains the essential fatty acid gamma linolenic acid(GLA) which is hailed for its anti-inflammatory properties.
Chlorophyll: Loaded with chlorophyll (the green pigment in algae and plants), spirulina helps remove toxins from the blood and boosts the immune system.
Iron: Not only does spirulina contain iron, it’s bio-available, meaning the mineral is easily absorbed by the body (important for non meat-eaters and folks with anemia). Even better news? Unlike iron supplements, spirulina doesn’t cause constipation.
Nutrients: Look at this bounty: thiamin, riboflavin, niacin, vitamin B-6, folic acid, vitamins C, D, A, and E, potassium, chromium, copper, magnesium, manganese, phosphorus, selenium, sodium and zinc. Phew, gotta catch your breath after that.
Calcium: Spirulina contains over 26 times the calcium of milk, making it an excellent option for folks that don’t eat dairy. Calcium helps maintain strong bones and teeth, is used to help control muscle and nerve function, and helps manage the acid/base balance in our bloodstream.
Thanks in part to the nutrients above, spirulina has additional benefits:
Detoxifies: Spirulina can bind with heavy metals in the body and help remove them.
Burns Fat: This powerful algae actually increases fat burning during exercise.
Boosts Immune System: Spirulina has been shown to encourage and support the growth of healthy bacterial flora in your gut, which helps control candida overgrowth and alleviate the symptoms of autoimmune diseases such as Crohn’s, chronic fatigue syndrome, Lupus, and fibromyalgia (chronic candida can both cause and worsen symptoms when left uncontrolled).
Relieves Allergies: Millions of people suffer from allergic reactions to pollen, ragweed, dust, mold, pet dander, and environmental contaminants. Spirulina helps prevent these reactions by stopping the release of histamines, substances that contribute to allergy symptoms, such as a runny nose, itchy, watery eyes, hives, and swelling.
Lowers Cholesterol: A recent study revealed that when elderly men and women (ages 60-87) were given 8 grams of spirulina per day for 16 consecutive weeks, their cholesterol levels were significantly lower than those given a placebo.
Reduces High Blood Pressure: High blood pressure, or hypertension, affects millions of Americans and increases the risk for heart attack and stroke. A recent study revealed that when men and women, ages 18-65, were given 4.5 grams of spirulina every day for 6 weeks, their blood pressure was regulated and controlled. Even more interesting, no other dietary changes were made during the experiment.
Reduces Stroke Risk: In a study done on rats, scientists found that spirulina had a protective effect on the brain and nervous system of rats exposed to high amounts of free radicals (compared to rats not given spirulina before the experiment).
Fights Infection: In a study conducted by the University of Maryland, it was found that spirulina helped fight viral infections such as herpes, influenza and even HIV, all of which have no other known treatments. It was through this research, conducted by a team that included one of my former classmates that prompted my own curiosity. After reading my friends research, I continued on the road to research all known risks and benefits of this SuperFood. I am amazed, I hope you are as well!
A Few Tips:
Always choose organic spirulina from a reputable source. Non-organic brands can have added nitrate compounds or be contaminated with heavy metals and other toxins from the water.
Spirulina comes in capsules, tablets, powders, and flakes. The recommended daily dose is typically 3 to 5 grams.
When taking spirulina in any form, increase your intake of water to improve absorption.
Since spirulina is a potent detoxifier, start with smaller doses and work your way up.
A Word of Caution:
Even though spirulina is natural and generally considered a healthy food, there are some contraindications you need to be aware of.
Do not take spirulina if you have a severe seafood or iodine allergy.
If you are pregnant or nursing, consult your doctor before taking spirulina.
If you have hyperthyroidism, consult your healthcare provider before taking spirulina.
Those with PKU should consult with a doctor before taking spirulina because it contains that amino acid phenylalanine.
Those on any type of anti-coagulation medicine should consult with a doctor before taking spirulina.
If you have an auto-immune disease, such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or pemphigus vulgaris (a skin condition), spirulina may increase symptoms. Speak to your doctor before taking any blue-green algae.
A Few Tips:
Always choose organic spirulina from a reputable source. Non-organic brands can have added nitrate compounds or be contaminated with heavy metals and other toxins from the water.
Spirulina comes in capsules, tablets, powders, and flakes. The recommended daily dose is typically 3 to 5 grams.
When taking spirulina in any form, increase your intake of water to improve absorption.
Since spirulina is a potent detoxifier, start with smaller doses and work your way up.
A Word of Caution:
Even though spirulina is natural and generally considered a healthy food, there are some contraindications you need to be aware of.
Do not take spirulina if you have a severe seafood or iodine allergy.
If you are pregnant or nursing, consult your doctor before taking spirulina.
If you have hyperthyroidism, consult your healthcare provider before taking spirulina.
Those with PKU should consult with a doctor before taking spirulina because it contains that amino acid phenylalanine.
Those on any type of anti-coagulation medicine should consult with a doctor before taking spirulina.
If you have an auto-immune disease, such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or pemphigus vulgaris (a skin condition), spirulina may increase symptoms. Speak to your doctor before taking any blue-green algae.
Read the UM supplement study here for additional info on spirulina
TODAY'S YOGA TIP: SUPERBRAIN YOGA
TODAY'S YOGA TIP: SUPERBRAIN YOGA
Really pressed for time?? Our 10, 20 or 90 minute sessions with Sadie too time consuming? Well, I've found a quick 5 minute yoga practice that scientists say turns on your brains focus and mental clarity throughout the day. Do this simple yoga for 5 minutes in the morning and see the difference!
Instructions-
1. Hold your right earlobe with the index finger and thumb of your left hand. Make sure that the thumb is facing away from you.
2. Hold your left earlobe with the index finger and thumb of your right hand. Once again, make sure that your thumb is facing away from you.
3. Continue to hold your lobes as you press your tongue to the roof of your mouth.
4. Inhale through your nose, and slowly lower yourself into a squatting position.
5. Hold your breath. Do not exhale until you start making your way back up to a standing position. Continue holding your lobes and sticking your tongue to the roof of your mouth.
6. Repeat this 14 more times for a total of 15 times.
You may not notice a change immediately, but after a few weeks of regular practice, you should notice that your concentration has improved.
TODAY'S HOMEWORK/JOURNAL ENTRY
We haven't had homework in the past couple days, so.. sorry, I guess I'm making up for lost time. As always, the journaling section of each day is optional, but recommended. Let's get to the bottom of why you've yet to take the risks needed for permanent change before the end of this challenge!!
- What are the tired old habits or comfortable routines that are keeping you from moving powerfully forward in your life? Where or how do you have automatic responses or programmed behaviors that keep you in stale, robotic patterns of behavior?
- How could your life shift and what could be available for you if you were to risk taking new actions or making new choices in these situations? What would be available to you that's not available now if you were to open up to risk in your life?
- What new choice can you make, specifically in the form of an action or practice, to risk and create something new in your internal world? What risk can you take in your internal world in order to shake things up and experience the delight of the soul?
- What two or three situations in your life are most stale and stagnant right now, waiting and wanting for you to risk something new? What risk do you need to take in each situation? What risks can you take in your external world this week in order to step into the unknown and discover new aspects of yourself?
TODAY'S POSITIVE AFFIRMATION
"Change is the magical elixir of my soul."
Good Luck with your Day 20!!
Stephanie Chasles
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