Nutrition – Skip Jennings

5 Immune Boosters: High Conscious Conversation Wednesday (+ C.A.R.E.S. Meditation)

Now, more than ever, it’s important for your immune system to stay in tip-top shape during the COVID-19 pandemic.

One of the best ways to stay healthy is by maintaining a nutritious diet.

See this article below to help you stay healthy during this time, and, beyond.

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5 Immune Boosters To Keep You Healthy

UC Davis Health registered dietitian Tiana Carey shares some foods that can help boost your immune system.

As a wellness professional, I can tell you that a vegan food plan, exercise, meditation, prayer, Vit. A, Vit. C, Vit. D, Zinc and organic, non-gmo and glyphosate foods keep me very healthy + strong!!

REV SKIP

Skip Jennings – My 10 Best

I have had a love-hate relationship with books and reading in general. I experience severe dyslexia and as a child, my family could not understand my challenges with reading and spelling. It wasn’t until the year before attending NYU, did we seek help. Knowing I was a bright student in many other subjects, I felt it was time to find out what was going on. After many tests and months of examinations at The Lewis School in Princeton N.J., I was diagnosed as have a major learning difference, or, another term I prefer, “right-brain dominance.” Determined not to allow a label to hold me back, I studied, worked hard, graduated from the university of my dreams, and became an author of three titles.

I am grateful for this experience; as a writer and lover of books, I have many favorites with their unique reasons why I hold each dear and near. Compiling my 10 Best was both a challenge and a blessing. I would choose a book and it would spark a memory of another. Every choice had an equal or greater companion, and most could have made the list for one reason or another. Then there are the authors with a series of books, that I wanted on my list because they are amazing teachers.

What I loved about this project was the inventory required. It was a time to reflect on what each author and book has taught me. Through introspection and contemplation, the choices became clear by the vibration and feelings each book delivered. Through touch, smell, and memory, my 10-Best started to evolve. I made a conscious decision to only choose the books I could physically hold in my hands, which narrowed the choice down quite a bit. During this digital age, it is easy not to purchase a book to hold. If I download a title I love, I make a point to purchase a handheld copy as well. Books and authors have been my greatest teachers and I am honored to be a part of this project.

I Know Why the Caged Bird Sings
by Maya Angelou

As a child, I experienced severe dyslexia. and reading was a major challenge. This was the first book of leisure ever finished as an adult. Because “I Know Why…” was such an easy read, I could not put it down. When I found myself taking a break to sleep or go to work, I was longing to find out what happened to young Maya and her older brother. Her journey became my journey. Although the circumstances were different, I could relate to the themes Maya used to teach the lessons I need to learn.

“I Know Why…” is a book that talks about the challenges of learning as a child of color in the racist south. There was an instant connection, not only because of my race but because I also struggled with literacy throughout my primary education. Maya Angelou freely writes about the sexual abuse she experienced as a child, which led to her decision not to speak for five years. Her account allowed me to begin my healing process around my own experiences.

The greatest lesson for me is the theme of freedom. Throughout the book, Ms. Angelou talks about her experience of racism. But it was the power of words and language that freed her mind, allowing her soul to sing. She taught me to rise above my circumstances. She introduced me to the principle “Words Have Power.” I fell in love with Maya Angelou because of “I Know Why the Caged Bird Sings,” and have read almost everything she has written. She is and will always be a teacher and inspiration.

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Becoming by Michelle Obama

Politics aside; this is my all-time favorite memoir. The life of Michelle Obama inspires me to live and be the best person I can be. The journey she shares from childhood to wife, to mother, to First Lady is mind-blowing. Reading this book, multiple times, reminds me of what greatness looks like. Chapter after chapter, Michelle Obama brings the mastery of verse; a true wordsmith. Every page is a “turner.” It reads like a novel, waiting to be scripted for a film.

The perfect read for me is when I can experience the book with the author. The way Michelle Obama shares her life, reading it I felt as if I was walking the path with her. “Becoming” reminded me of the importance of family and how sacred my loved ones are. The storytelling of her ancestors and family brought tears to my eyes. The loss of her father reminded me of my departed family members. I was virtually transported to her wedding day and I relived the celebration of the inauguration of Barack.

“Becoming” is an inspiration and a personal invention for greatness.

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Life Visioning
by Michael Bernard Beckwith

I received the physical copy of “Life Visioning” on January 13th, 2012. But because I have been a student and a mentee of Michael Beckwith since 2006, I had been practicing “Life Visioning” for a long time before it’s arrival. This book is my personal “go-to” for discovering the next phases of my life. Every time there is a desire to shift my paradigm and rediscover my life’s calling, “Life Vision” has been an access point for my evolution. This book introduced me to the “4 Stages of Evolutionary Growth.” Stage 1 – Victim Consciousness, stage 2 – Manifester Consciousness, stage 3 – Channel Consciousness. and stage 4 – Being Consciousness.

“Life Visioning” gave me the language to articulate what I was experiencing as a spiritual being having a human incarnation. Michael’s “Life Visioning” as a spiritual technology helped me to reveal my life’s calling and for that, I am eternally grateful.

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Invisible Supply: Finding the Gifts of the Spirit Within by Joel S. Goldsmith

Invisible Supply was the first book I studied that focused on abundance and prosperity, not just as material but as a conscious awareness. When I teach classes on prosperity, this book is required reading for my students.

As a minister, many of my clients arrive at my office with financial challenges. Because I am not immune to challenges in this area, I get to share what I use for financial spiritual growth. Every word, sentence, and paragraph are a tool for expanding one’s paradigm, everything I desire comes from within me. “Invisible Supply” helps me to take full spiritual responsibility for manifesting the life I want. My favorite Joel Goldsmith quote comes from Invisible Supply. “If we individually experience a lack, it is not because of any actual lack. It is because of our inability to make contact with our supply.” Enough said!

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The Energy Codes
by Sue Morter

The question I am asking myself is, “Where to begin?” The Energy Codes is so rich with spiritual, but particlular way to understand energy. As a yoga student and instructor, The Energy Codes has been instrumental in how I comprehend and teach the Chakra System. Sue Morter invites me to expand beyond intellect and have an experiential awakening.

The Five Truths in The Energy Codes have transformed my life from “pain to bliss,” as Sue has written. 1. Everything is energy. 2. Your life is energy. 3. You are the creator of your life. 4. Your creation -your life – is always expanding. 5. The purpose of your life is to discover your creatorship. Once I embraced and fully lived the five truths, my life expanded beyond my wildest dreams. The Energy Codes”transformed my life, physically, mentally and spiritually.
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The Seat of the Soul
by Gary Zukav

The first time I was introduced to Gary Zukav and “The Seat of the Soul” was back in 1989 during a broadcast of the Oprah Winfrey Show. When Gary spoke, he was speaking truth to my soul, but I was not ready for the journey of awakening. In 2014, this spiritual treasure celebrated 25 years of publication. You know the old saying, “You get it when you are ready”? Well, I was ready. This book cracked me wide open, allowing me to uncover deep-rooted blocks that stymie my spiritual growth. The Seat of the Soul helped me to feel, deal, and heal issues that I had chosen to cover up and try to forget. Through this book, I became aware of my personality as a part of my soul wanting to be healed. Gary writes, “When the personality comes fully to serve the energy of its soul, that is authentic empowerment.” What a powerful teaching to remember and live every day.

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Between the World and Me
by Ta-Nehisi Coates

I love a good book that challenges my paradigm, offering a new way to experience life. Between the World and Me, is a masterpiece in the form of a letter to the author’s son. This book is a journey of racial introspection that makes me question my perspective and understanding of race relations in America. This brilliantly crafted non-fiction brings to light Ta-Nehisi’s concerns for his son, growing up in a racist country. Toni Morrison, one of my favorite authors that did not make my list, said, and I quote, “I’ve been wondering who might fill the intellectual void that plagued me after James Baldwin died. Clearly, it is Ta-Nehisi Coates.” I agree! Coates reminds me of Baldwin’s swagger and poetic mastery.

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Between the World and Me is an odyssey of a young man from the streets of Baltimore becoming a New York Times Bestselling author. I read this book in one day. I was deeply moved to tears as Coates explained his love of American history and how slavery has affected our present social culture. The accounts of his education at Howard University left me envious of the HBCU (historically black university) experience. Ta-Nehisi took me on his first, unforgettable trip to Paris that made me utter an audible statement, “The next time I am in France, I am going to Paris.” Some authors have a skill in non-fictional storytelling and Between the World and Me is a masterclass in the art of the narrative.

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The Color Purple
by Alice Walker

In 1984, The Color Purple was the book to read. Every bookstore – back in the day when there were bookstores – promoted and sang the praises of Alice Walker and The Color Purple. Honestly, I did not have time or the desire to read anything outside of my high school junior year required reading list. The following year, the movie was released and instantly became (and still is) my favorite movie of all time. The next day I bought the book, began to read, and I was hooked from the first two sentences: “You better not never tell nobody but God. It’d kill your mammy. Dear God…” From that moment I made the agreement with myself to fully embrace the journey that Alice Walker intended me to travel.
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When I completed the book, I wept tears of joy, sorrow, connection, and empowerment; a myriad of emotions overwhelmed me. The previous film experience became so much more, and I had a greater understanding of why I loved it so much. The Color Purple is important because it teaches so many lessons of love; self-love, love beyond labels, family love, the desire to be loved, the love of freedom, forgiven through love, the redemptive power of love. My favorite quote from Alice Walker’s creation gives me my greatest life lesson: “I think it pisses God off if you walk by the color purple in a field somewhere and don’t notice it.” We must learn to take the time to appreciate and be grateful for life.

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The Gifts of Imperfection
by Brené Brown

The subtitle says it all: “Letting Go of Who You Think You’re Supposed to Be and Embrace Who You Are.” Another one of Oprah’s many book club inspirations, The Gifts of Imperfection helped me to understand perfectionism and how it was standing in the way of me experiencing meaningful and authentic relationships.

In 2010 I was in a committed relationship with someone I loved deeply, but I was not happy. During our conscious un-coupling, I was introduced to Brené’s book; literally a gift for my healing. She told my story of self-shaming, blaming others, and feeling unloved. Brené invited me to see that everything I considered to be an imperfection was a divine blessing. The Gift of Imperfection is one of my greatest tools for living a vulnerable and authentic life.

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The Miracle of Mindfulness
by Thich Nhat Hanh

The Miracle of Mindfulness was my first book on mediation. In 2006 I began my journey to becoming a minister. As a student of New Thought Spirituality, meditation became my foundational practice for transformation. During a class on meditation, “he Miracle of Mindfulness was required reading and I instantly fell in-love with Thich Nhat Hanh’s simple approach to a practice that often left me confused and frustrated. This book gave an understanding of the practice I had not heard before.

The Miracle of Mindfulness is filled with lessons, practices, principles, stories, and parables that reveal the blessings of meditation.

Best Practices to do before and after Back Surgery

I highly recommend these practices, I had to go through back surgery at the beginning of the year. Here are basic guidelines that will help prepare your body before surgery. The pre-operative period can be very stressful and some patients use alcohol, tobacco, pain medications, drugs or food to ease pain or discomfort. These habits and/or practices have the potential to negatively affect the outcome of your surgery and must be avoided at least 2 weeks before your scheduled surgery. Do not lift weights and avoid prolonged sitting and/or standing.

Planning ahead for your homecoming can also make for a smooth transition from the hospital to home.

Post-surgical practices and essentials include the following: staying hydrated to allow the nutrients to flow properly, helping with joint and organ maintenance. Eliminate processed foods from your diet to help heal your body efficiently. The use of ice packs and heating therapy can be helpful to alleviate pain. A walker or cane can help add support and security as you take your first steps around your home. Take your prescribed pain medicines as directed only. Avoid prolonged sitting as it puts most stress on your back. Begin physical therapy and/or home exercises to help you regain and build strength, flexibility and physical endurance.

Finally, notify your surgeon immediately if you have fever or chills, night sweats, pain or shortness of breath.

Different Types of Healthy Snacks for the Busy Person

Packing the right snacks for the person who is always on the go is as important as
remembering to bring an ID and wallet at all times. Great snacks should be quick to
assemble, easy to eat, clean and has nutritional value . The goal of eating a snack is to
tide you over until your next meal and to give you a slight boost of energy to help you
carry on with day.

If you work in a fast-paced, high-pressure environment, packing a healthy and nutritious
snack should be on top of your list — Consider fruits and vegetables with a lot of
crunch, high in fiber and low in carbohydrates, such as raspberries, pear, apple,
blueberries, raw broccoli/cauliflower florets, cucumber slices, celery and carrot sticks,
roasted chickpeas. If you are looking to curb your sweet tooth, try frozen grapes,
bananas, mango, pineapple, cashews, almonds or dark chocolate with 70% cacao.
Snacking can be fun. But what you eat truly matters!

Good Carbs and Bad Carbs

By scientific definition, carbohydrates are neutral compounds of carbon, hydrogen and
oxygen in simple forms such as sugars, and in complex forms such as starches and
glucose. They are a major source of fuel and nutrients for our bodies, and should be part
of a healthy diet, even when the goal is to lose weight.

There are carbohydrate-rich foods or “good carbs” that you should be investing in. They
contain important vitamins, minerals and antioxidants. Examples: (1) Sweet potatoes,
digests slowly keeping you feel fuller and energized longer, loaded with carotenoids
antioxidants that stabilize blood sugar levels that keep hunger at bay; (2) Blueberries are
high in fiber and rich in ursolic acids that help preserve muscle mass; (3) Beans are high
in soluble fiber and a chemical called butyrate that encourages the body to burn fat’s fuel.

On the other hand, foods containing sugars easily digested by the body and provide quick
energy are simple carbohydrates that can be found in fruits, some vegetables and
milk/milk products. Simple carbohydrates or “bad carbs” are also found in processed
and refined foods like soda, pastries, white bread, pasta, which are lacking in nutritional
value and filled with preservatives. These certain ones should be avoided. Studies
indicate that refined sugars are linked to disease, obesity and type 2 diabetes.

Final note, do not be too quick in writing off carbohydrates. They play an important role
in a healthy and balanced diet. Carbohydrates are not created equal and being able to
identify the good from the bad will help you feel better about keeping them in your diet.

Are Cheat Days Worth It?

Are diets a mind game?

Are cheat days worth it? Now, it may not feel like a bad thing but cheat days aren’t necessarily good. When you think of cheating, it’s automatically something that’s against the rules or bad. When we’re looking to get back to a healthier lifestyle, the last thing we want to think of is that we’re cheating ourselves and our progress. Getting into a healthy routine is tough and it only takes one day of a fall back to take everything back to step one. No one wants to start all over again.

The idea is that we don’t want to think of diets at all. Diets are a mind game all on their own. You don’t ever want to feel deprived of anything and have to throw away all of your hard work. Instead of cheat days, think of slowly substituting some unhealthy things for healthier items that actually taste good. Cheat days will keep that craving taste in your mouth for the days following.

The point of weeding certain things out of your fridge is that we want to get rid of those naughty cravings. Instead of a cheat day, keep pushing through and soon you won’t miss the bad things.

– Skip

The Lotus Kitchen-Zucchini Pie

The Lotus Kitchen, Zucchini Pie

8 CUPS ZUCCHINI, SLICED AND CUT IN HALF 1 CUP SUGAR
2/3 CUP LEMON JUICE
1 TABLESPOON LEMON ZEST
1 TABLESPOON CINNAMON

In a saucepan cook sliced zucchini, sugar, lemon juice, and cinnamon until zucchini is tender (about 10 minutes).

Crust:

4 CUPS FLOUR
2 CUPS SUGAR
1/2 TEASPOON SALT
1 1/2 CUPS BUTTER

Mix together the flour, sugar, salt, and butter until crumbly. Pat 1/2 crust mix into 9×13 pan. Bake 10 minutes at 375 degrees. Add 1/2 cup crust mix to hot cooked zucchini mix; cool. Pour over baked crust. Add one teaspoon cinnamon to remaining crust mix. Spread over zucchini filling. Bake at 375 degrees for 35 minutes; cool. Cut into squares.

The Practice:

When we think of pie, we often think of a singular slice of a pie. Yoga is about discovering your wholeness. Like a pie, each slice is essential to create the entire pie. See your mind as a part of the pie, see your body as another part of the pie, and your spirit as the final slice of your wholeness. You are a complete, whole pie of goodness. Today we TK your divine wholeness, and honor how complete you really are.

The Lotus Kitchen-Blueberry Mango Salad

Blueberry Mango Salad

4 LIMES
1 CUP WATER
1/4 CUP AGAVE NECTAR
2 LARGE MANGOS, PEELED AND CUT INTO 1-INCH PIECES 3 CUPS BLUEBERRIES
1/4 CUP CRYSTALLIZED GINGER, FINELY CHOPPED

Remove zest from one lime in strips with a vegetable peeler and cut any white pith from strips with a sharp knife. Squeeze juice from limes. Bring zest, water, and agave to a boil in a saucepan. Remove from heat and stir in lime juice.
Let syrup stand 20 minutes, then remove zest with a slotted spoon and discard. Toss together mangoes, blueberries and syrup in a large bowl and sprinkle with ginger. Serves 4.

The Practice: The nectar and sweetness of the fruit in this salad remind us that the practice of yoga is sweet nectar as well. When we finish our daily practice of yoga we are reminded of how sweet life is. Physical practice brings us to a place of surrender and final relaxation called Shavasana, the corpse pose. “Life is Good.” To get to the nectar of yoga, we must work through the practice. The journey, in this experience, is to recognize the preparation of the salad is very much like the practice of yoga. Once the salad is complete, sit and is still; enjoy every bite. “Life is Good.”

Corpse Pose (Savasana) Instruction:

We lay on our backs in full rest experiencing the pleasures of the breath and moment. It is also the final meditation of the practice where we remember that life is really really good.

The Lotus Kitchen-Curry Zucchini Soup

Curry Zucchini Soup

There are many different curries, all rich in distinctive flavors from all parts of the world. The familiar golden yellow powder found in Western culture includes coriander, turmeric, cumin, fenugreek, cinnamon and chili peppers. Ingredients in most curries help ease digestion, burn fat and are rich in anti- oxidants. And the flavor? Like no other.

2 POUNDS ZUCCHINI, DICED
6 GREEN ONIONS, SLICED
4 CUPS VEGETABLE STOCK
2 TABLESPOONS BUTTER OR OLIVE OIL 1 TEASPOON GARAM MASALA
1/2 TEASPOON TURMERIC
1/4 TEASPOON CAYENNE PEPPER SALT AND PEPPER TO TASTE

In a large stockpot, saute the zucchini and green onions for 5 minutes over medium heat. Add the remaining ingredients. Simmer for 30 minutes. Puree in batches and return to the pan and heat through. Serves 4–6.

The Practice: The common curry has medicinal uses. It has been used for thousands of years to heat up and cure a variety of ailments from stom- ach cramps to throat infections. Just as curry heats and heals the body, a principle of yoga called Tapas heats the body through physical practice to purify, cleanse and heal. Set the inten- tion that healing can and will be acti- vated as you taste the delicious meal and participate in the blessed practice. One of the poses that activates healing within is the Wide-legged Forward Bend Pose. It helps to drain the impu- rities from the body, releasing all the unwanted toxins into the bloodstream so that we may ultimately release them completely from the body. This pose also realigns, rebalances, and soothes your mind and body by calming your energy.

Wide-legged Forward Bend Pose (Padottanasana) Instruction: Spread your legs to a wide straddle position. Slightly bend your knees and hang forward from the hips. Draw in and squeeze your abdominal wall, keep- ing your hips as high as possible. Place your hands on the floor to support your upper body, releasing your head toward the floor.

The Lotus Kitchen-Garlic Minty Roasted Potatoes

This week’s recipe and yoga thought from my upcoming book, The Lotus Kitchen, is a delicious Garlic Minty Roasted Potatoes and for yoga we’ll explore Easy Post Meditation. Each week I’ll showcase new recipes that explore and engage the meaningful pathway to empowerment through food and yoga. Stay tuned next week for another recipe and more.

Garlic Minty Roasted Potatoes

16 POTATOES (WE LIKE A COMBINATION OF WHITE, RED, PURPLE, FINGERLING, YAMS AND SWEET POTATOES,
DEPENDING ON WHAT IS AVAILABLE)
1/2 CUP OLIVE OIL
KOSHER SALT, TO TASTE
FRESHLY GROUND BLACK PEPPER
8 GARLIC CLOVES, FINELY CHOPPED
1/4 CUP COARSELY CHOPPED FRESH MINT LEAVES

Instructions:

Preheat oven to 350. Prick the potatoes with the tines of a fork and arrange them on a baking sheet. Bake for 1 1/2 hours. Cut the potatoes into quarters and place them in a serving bowl. While they are still hot, toss them with the oil, salt, pepper and garlic. Gently toss in the mint. This twist on a potato salad can be served warm or at room temperature. Serves 8.

The Practice:

Potatoes are considered one of the brain foods, considered to help memory and to stimulate brain cells. Swadhyaya, the yoga principle of Self-Education, is the quest for knowl- edge. What a great combination. The practice while creating this dish is to know that all situations are an oppor- tunity to expand your consciousness. Every situation is a learning situation. The Easy Pose (Sukhasana) is the posture that we surrender our self to while learning the experience of Yoga.

The Easy Pose Meditation Instruction:

Sitting with your buttocks on the mat, cross your legs with your ankles under your thighs. Rest your hand on your knees, pressing both hips toward the floor and close your eyes, and breath. Allow your thoughts to open to knowledge and learning. Set the intention to know more as you practice.

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5 Immune Boosters To Keep You Healthy

REV SKIP

Becoming by Michelle Obama

Life Visioning by Michael Bernard Beckwith

Invisible Supply: Finding the Gifts of the Spirit Within by Joel S. Goldsmith

The Energy Codes by Sue Morter

The Seat of the Soul by Gary Zukav

Between the World and Me by Ta-Nehisi Coates

The Color Purple by Alice Walker

The Gifts of Imperfection by Brené Brown

The Miracle of Mindfulness by Thich Nhat Hanh

Are diets a mind game?

The Lotus Kitchen, Zucchini Pie

The Practice:

Garlic Minty Roasted Potatoes

Instructions:

The Practice:

The Easy Pose Meditation Instruction:

Life Visioning
by Michael Bernard Beckwith

The Energy Codes
by Sue Morter

The Seat of the Soul
by Gary Zukav

Between the World and Me
by Ta-Nehisi Coates

The Color Purple
by Alice Walker

The Gifts of Imperfection
by Brené Brown

The Miracle of Mindfulness
by Thich Nhat Hanh