tag:blogger.com,1999:blog-70168065761052110972024-03-21T12:34:19.697-07:00Welcome to WellnessCome on the wild and often unexpected journey of wellness with Chiropractor, Dr. Jennifer Redmond. Read about easy ways to get healthier, humorous anecdotes, chiropractic success stories, and more!Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.comBlogger197125tag:blogger.com,1999:blog-7016806576105211097.post-70855520615082195312019-08-09T18:07:00.000-07:002019-08-09T18:07:29.979-07:00The Secret Ingredient in Manifesting Your Heart's DesireJune 30th, 2018, after a long stream of really unhealthy romantic relationships, I got really present to how awful I spoke to myself inside my own head. Like, REALLY PRESENT. I realized that I was tolerating the behavior from the men I was dating because it was similar, if not better, than my own inner dialogue. At that point, I decided to take on a practice for a month where every day, I would write myself a short love note, speaking to myself the way I would want my ideal partner to. I called it the #RomanceYourSelfChallenge and posted it to Instagram to hold myself accountable (at the time, I kept promises to others but rarely to myself... I figured that using insta for support might be effective... and it was). By the end of the month, miracles were popping up everywhere! I manifested my dream car, noticed my relationships shifting positively, and best of all, I was HAPPY and *swimming* in gratitude. When the month was over, I moved on to other things, but in April 2019, I was feeling rather sludgy so I took it on again... and the same thing happened!! Miracles and happiness!<br />
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So this July, I took on doing it indefinitely, because it's obviously good for me.<br />
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And what do you know!?! Bigger miracles than ever before, the most incredible being my dad's severe "Alzheimer's" reversing back to a state where he can converse again, turn on the TV, answer the phone, learn new things... you get the point.<br />
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My whole point of writing this is that even though I always felt like a pretty good manifester, the big goals always seemed like a struggle bus. And now they're happening with ease.<br />
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Was self-love the missing secret ingredient??? When I think about it, I've always been pretty good at loving others, but loving myself was the challenge. And then it hit me! Of course self-loathing, which for me leads to anxiety and depression, would slow down my manifesting abilities. It's a great stop gap!! Imagine if we manifested everything we thought of when we were hating on ourselves or others??? Talk about bad news bears!<br />
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What a beautiful world I live in, where I am automatically protected in my darkest moments.❤<br />
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Happy Manifesting!Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-13863862363497975962018-07-01T20:42:00.001-07:002018-07-02T09:51:52.027-07:00Romancing My SelfI was sitting in my Mastermind group yesterday, and we each pulled a card from my friend's "Truth Bomb" deck. This was mine:<br />
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It couldn't have been more perfect.</div>
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A few months ago, I was talking to a friend of mine about a dating relationship that was not working out the way I had hoped and she stopped me and said, "You're being a real jerk to yourself, Jenn!!" I couldn't disagree with her. I heard it myself. I'm hard on myself. But I couldn't manage to make myself stop. And suddenly, a couple weeks ago, it finally clicked.</div>
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<b>I have been in an abusive relationship with myself.</b></div>
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I would promise myself I'd do things for me and fail to follow through and then shame myself relentlessly for not following through. I would kick my own butt on a daily basis. And as I watched myself set myself up for failure and self-flagellation over and over again, I finally saw what I was doing. The moment I became conscious of it, I realized I had a choice. I could either continue, or choose to stop it. And I stopped. But in the past week, it has evolved further. I mean, here I was, seeking a romantic relationship and encountering mirrors of what I was doing to myself... What if I didn't just stop beating myself up? What if I actually started treating myself like I would want my ideal partner to treat me? What if I woke up saying, "Good morning, beautiful! I hope you have a great day!" What if I honored my promises to myself? What if I treated myself with kindness and compassion? What if I started focusing on everything there is to love about me instead of everything that is unlovable? Better yet, what if I started loving myself so fiercely that I couldn't even see any part of me as unlovable? What if I actually started treating myself the way I treat others? What a novel concept! </div>
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As I started to share with my Mastermind group the shift in my consciousness, they were inspired, and I was inspired even more. What if I took RADICAL RESPONSIBILITY for the love I want to receive in this world by giving it to my SELF. Talk about a radical! It seems so simple... and yet it has never occurred to me until now. </div>
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So today, I take Radical Responsibility for not just loving myself, but truly falling in LOVE with my SELF again. As far as I'm concerned, this is going to be a love affair to remember! And for the month of July, I am going to give you a peek of the process. For the next 31 days, I promise to:</div>
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<li>Tell myself daily that I love my Self and give one unique reason why</li>
<li>Give daily Instagram updates of how I chose to love myself that day</li>
<li>Post regular Blog posts reflecting on the experience and what I have learned</li>
<li>Make amends to my Self by taking action every day to honor and restore the promises that I have made to Me</li>
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If this resonates with you, join me! We are so hard on ourselves... But what if we all took on truly falling madly, deeply in love with ourselves? Take on the Romance Your Self Challenge! And be sure to share it with me by throwing #RomanceYourSelfChallenge into your post.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com2tag:blogger.com,1999:blog-7016806576105211097.post-23656102584887511822017-02-05T13:56:00.000-08:002017-02-05T13:56:02.468-08:00My Life Makeover Using the 4 Primary FoodsAsk any Ironman... Training for that race teaches you things... about life, yourself... it helps you grow in ways you could never predict or imagine.<br />
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I share this story not to garner sympathy, but to perhaps inspire you to break out of a rut you've found yourself in and remind you you're not alone.<br />
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As most would assume, my first full Ironman was a challenging experience, but what surprised me most is that the challenge was far more emotional than physical. <a href="http://jredracereports.blogspot.com/2015/10/ironman-maryland-2015-my-first.html" target="_blank">You can read all about it here if you are so inclined.</a> I had poured 9 months of my life into training for this race and when it was nearly canceled, I found myself questioning whether it was worth it at all.<br />
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As I began to re-peak in my training and re-taper, I recognized how much of a hermit this social butterfly had become. Despite my outgoing personality, I have always been very comfortable with my alone time. I had always been a classic ambivert, chronically balanced on the Meyers-Briggs between Introversion and Extroversion... But for the first time I can remember in my whole life, I felt genuinely lonely. This fostered a sadness within me that I don't recall ever experiencing before. Once the "Post Ironman Blues" kicked in, these feelings intensified. I knew I had to do something to break out of this rut. So I planned a party to gather all the people I missed during training... those I had lost touch with... those I claimed not to have time for... I thought this was the solution; gather the troops and reignite my social life! I set up a facebook event and invited 100 hand-picked guests... people I missed or people I had raced or trained with, people I wanted to eject back into my life. And when the evening finally came, guess how many people turned out!<br />
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Zero.<br />
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Yup! You got it, a big old goose egg. And what had felt like a rut before now felt like a canyon.<br />
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Even my patients seemed to be noticing it and trying to boost my mood. They started bringing me small gifts and thank you cards, heartfelt notes... one even looked at me with sympathy one day and said I looked like I needed a hug. Though I loved them for their wonderful intentions and it warmed me to the core to see how much they wanted their doc to be happy, I felt sad and frustrated that my feelings were becoming so large and unmanageable that I seemed unable to contain them at work. Despite my silence, the emptiness I felt was palpable. I felt guilty that I was burdening them with this energy and, instead of being a rock of support for them, they felt the need (perhaps unconsciously) to take care of me. And what started to confuse me even more about the loneliness is that it seemed to be there even in a crowd.<br />
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I noticed a pattern of emotional eating kicking in that I had not struggled with in years and I noticed myself chasing a relationship that I knew was completely wrong for me. I knew something needed to change, but I wasn't sure how... so I prayed, I journaled, I meditated, I met with my fellow NET practitioners for some work, and one day it occurred to me that if I was feeding myself without satisfaction, seeking fulfillment in vain, perhaps I needed to take a good hard look at what I was truly craving.<br />
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I had heard mention of "The Primary Foods" and did a quick google search. That seemed like a great <br />
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jumping off point of self-exploration.<br />
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The Primary foods are not something you eat; they are the basic things that nourish our being: Spirituality, Career, Relationships, and Physical Activity. Since I was already training for another Ironman at the time, I knew my physical activity needed no further additions. I love what I do and patients were getting great results so I saw no need to work on my career at this time. But my connection with God and myself had fallen by the wayside. Really,<i> most </i>of my connections had fallen by the wayside. I looked around my life and saw such amazing people everywhere, sprouts of wonderful relationships. Some had even blossomed into beautifully intimate connections at one point. But I had failed to nurture those connections and give them the attention they needed and it was time to change that. <br />
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First, I reconnected with myself. I set up daily routines and worked on honoring my promises to myself to get enough sleep, eat nourishing food, and meditate. I practiced forgiving myself. And listening to myself. There were lots of conversations with my inner child, rediscovering what brings me true joy based on how I spent my free time in my youth. I asked myself what I *really* wanted to feel truly nourished...<br />
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And I started making a list.<br />
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I thought to myself, "Who brings something positive to my life?" And despite not having seen some of them in years, I started reaching out to these people. I started becoming a conscious creator of my social life. I decided to start becoming more selective about who I spent my time with and which events I attended. I recognized that my busy-ness had been a barrier to allowing myself to be vulnerable and really deepening those relationships. So instead of waiting for invitations to come to me, I started reaching out to the people I had lost touch with.<br />
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I started playing cards with my parents regularly, I started going to game nights with my brother and his family, I started meeting friends for lunch or dinner... And I started sharing with them that I missed them and wanted them in my life. I apologized for not making space for them in my life. And they were honored to know that I valued them so much.<br />
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It has been almost a year since I had this epiphany, and, even though it hasn't been perfect, I can say that my life feels richer for it. <br />
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And that loneliness? It wasn't so much about being with others as it was about being present for myself. I felt abandoned because I had abandoned myself. There were so many little ways I was chronically letting myself down, ignoring my needs, and failing to check in with what I truly wanted to manifest in my life. I filled my life with busy-ness, but never delved deep to discover what would truly satisfy me. Instead, I just ate a cupcake. Or 6.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_i15INvgFp16kmY8ujcbGE9KGb9rXlhsqCjsI2N8xN5vCAPvtz5wQsPnxU7BT5IAAHp2DgDk6kDtsmLKe7Pv9EDJmyJXm1VPtFf3YGwhUXecS_h2dGYwcp7chdgjEtdl9oh_VLlNRfRy/s1600/IMG_20170123_200648.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_i15INvgFp16kmY8ujcbGE9KGb9rXlhsqCjsI2N8xN5vCAPvtz5wQsPnxU7BT5IAAHp2DgDk6kDtsmLKe7Pv9EDJmyJXm1VPtFf3YGwhUXecS_h2dGYwcp7chdgjEtdl9oh_VLlNRfRy/s200/IMG_20170123_200648.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi32FTGgpXaCW1Q9LSkOMbTzyHYHH_v7WpM3Lkt8NMpqSjI7kJm9nIVopEP31QV1cVnTUumq2gNXZjIr9YgQP9bzgeXu_8kIfVCiQ7VzguPMC82GwAtXcruntd3MQ9f88i8Sih7Vd8F9n9u/s1600/IMG_20170123_202717.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi32FTGgpXaCW1Q9LSkOMbTzyHYHH_v7WpM3Lkt8NMpqSjI7kJm9nIVopEP31QV1cVnTUumq2gNXZjIr9YgQP9bzgeXu_8kIfVCiQ7VzguPMC82GwAtXcruntd3MQ9f88i8Sih7Vd8F9n9u/s200/IMG_20170123_202717.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhykWuzSeYBoWsuJZhViA2k4lMEj7mpNwAHiAnUTyJx_AYo-S9f1fXw3JrkrKK4M1rmhx0O1n_CNEVMXw_nic5hOZKyehbvkv5z6KiKM4wTksccXKGBUP8c9MrZwu7RWn9raSGYxxio_n4W/s1600/IMG_20170123_200024.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhykWuzSeYBoWsuJZhViA2k4lMEj7mpNwAHiAnUTyJx_AYo-S9f1fXw3JrkrKK4M1rmhx0O1n_CNEVMXw_nic5hOZKyehbvkv5z6KiKM4wTksccXKGBUP8c9MrZwu7RWn9raSGYxxio_n4W/s200/IMG_20170123_200024.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZUSb66v596H73OeEgtdLHel1Z4qdSWXNMbGgK7bKXIhx1vf60uS29fgBZcnZm81wBrb7XmYpNgLls0FzJpjVT6bSFp3NBL8N7SwWo3a9D6YPoO_sVNUNTRi5zuhkA-XmGppR2wBwgNSlm/s1600/IMG_20170123_195631.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZUSb66v596H73OeEgtdLHel1Z4qdSWXNMbGgK7bKXIhx1vf60uS29fgBZcnZm81wBrb7XmYpNgLls0FzJpjVT6bSFp3NBL8N7SwWo3a9D6YPoO_sVNUNTRi5zuhkA-XmGppR2wBwgNSlm/s200/IMG_20170123_195631.jpg" width="200" /></a>This past year may have been filled with beautiful souls, but being present with that still, small voice within is what allowed me to truly cherish their company. I am certain that there is still a lot to learn, but I wanted to share this because I know that some of you are experiencing the same emptiness that I was wrestling with, and I want you to know that you can change that. Seek how you have abandoned yourself and make amends with the child within. Ask yourself what you would change in your world if you thought life could be better, and ask yourself how you can create it! I look forward to hearing about your success!<br />
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Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-50165259047324265102016-11-18T08:33:00.001-08:002016-11-18T09:55:05.727-08:00Real Food Recipe: Pecan-crusted Chicken Fingers (Gluten/Dairy/Sugar-free)Since I have been religiously following the Leap Program with nutritionist Monique Ryan, I have had to get a little more creative in the kitchen.<br />
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"What is the Leap Program?" you may ask?<br />
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During Ironman training this past summer, it became increasingly obvious that my body was struggling with food sensitivities. It was not only affecting my race performance, but my health as a whole. Monique suggested getting some blood work at the end of the season and getting to the bottom of it. After my blood tests confirmed sensitivities to such common and seemingly healthy foods as turmeric, black pepper, beef, turkey, and lentils, along with some unhealthier but common race fuel foods like corn, potatoes, and cane sugar, we decided to purge my diet of everything I was sensitive to and spend two weeks only eating foods that were tested safe for my body. Since food sensitivities can show up in multiple ways and hide from test results at times, we started with a list of 20 foods and closely monitored my symptoms to narrow down any other potential culprits. Over time, we will slowly begin adding in other "safe" foods and observing for any negative reactions.<br />
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This recipe was a result of a craving for something other than grilled chicken and is definitely one of my more successful experiments!<br />
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PREHEAT OVEN TO 350' and grease a baking dish with ghee or coconut oil. (I used ghee.)<br />
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What you'll need:<br />
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6-8 raw chicken tenders<br />
1 cup Tapioca or Cassava flour<br />
1 beaten egg<br />
1 cup raw pecans (you can pulse pecan halves in a coffee grinder for 30 seconds or chop them finely with a knife)<br />
1 tsp Ground Ginger (optional)<br />
2 tsp Ground Cumin (optional)<br />
Sea Salt to taste<br />
ghee for greasing the baking dish<br />
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First, set up your batter station:<br />
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One plate has your tapioca flour, one shallow dish or bowl has your beaten egg, and one plate has your ground or chopped pecans. (I will be adding pics later.)<br />
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Mix ground ginger and cumin in a small bowl.<br />
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Dip the chicken pieces in the flour, then the egg, then roll in the pecans. Place in baking dish, sprinkle with spices and sea salt and bake for 25 minutes at 350 degrees or until chicken is cooked through.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-69563465946867496572016-03-29T09:10:00.000-07:002016-04-20T08:43:38.709-07:00Warning: Don't Read This Review: Gluten Free GloriouslyI warned you. Read this review at your own risk.<br />
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Curiosity drew me in and now I'm hooked. It doesn't help that this place a just a few short blocks from one of my favorite local bike shops.<br />
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I was first told about<a href="http://glutenfreegloriously.com/" target="_blank"> this lovely little</a> gem by the Nutritionist in my office, Carol Clinton. She brought me an incredible lemon bar and I decided I had to check it out for myself. Finally, almost a year later, I wandered into their tiny establishment and had a complete fangirl moment. My inner child was doing cartwheels. I felt like the chubby kid in the Wonka factory... if there had been a chocolate river, I assure you I would not be here to type this blog today. Many of their creations are also dairy and nut-free, but everything is gluten free... from fresh-baked bread to cheesecake bars and cupcakes. I was completely overwhelmed with options and for those of you who have also been forced by your body's violent protests to gluten, I'm sure you can understand how rare that can be in the world of tasty gluten-free goodies.<br />
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***DISCLAIMER: I do not support embarking on a gluten-free lifestyle simply to replace processed, sugary foods WITH gluten with processed foods WITHOUT gluten. I support a diet filled with whole foods, lots of fruits and veggies, nuts and seeds, and minimal sugar... but when I am going to have a treat, I want it to be WORTH IT and SATISFYING. And as a bit of a self-proclaimed foodie, I have found a lot of disappointments out there. So when I find a winner, I want to tell you about it!***<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMr6axX0V1GbT9hWPRb9Di80y-LaUU5LZA_u4QlvuK_32jGCEIyut5fYnO7r65R6OvnjYHXUdDpnhRZw0Ufabo3MLh28WLea9k92ekBbE31lTBKZvbroox76WDxHb47yJzRpty-NzvENVg/s1600/12496508_10153551191678512_4861793442353595637_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMr6axX0V1GbT9hWPRb9Di80y-LaUU5LZA_u4QlvuK_32jGCEIyut5fYnO7r65R6OvnjYHXUdDpnhRZw0Ufabo3MLh28WLea9k92ekBbE31lTBKZvbroox76WDxHb47yJzRpty-NzvENVg/s200/12496508_10153551191678512_4861793442353595637_o.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo taken from GFG's facebook page</td></tr>
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The staff was extremely friendly and helpful, allowing me to sample many of their treats to help me decide what I would be bringing home to test, as well as a couple surprises to share with my hard-working assistant/office manager, Valerie. I think the best thing I can do here is give you a review of all the things I sampled. As I sampled, I noticed that they were making adorable cake pops that looked like chicks for Easter. I also learned that they freeze all their baked goods to preserve them but the samples I had were previously frozen and I had no idea until they told me. Impressive! They also provide party trays and custom cakes and their products are carried at select Shop-rites.<br />
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<b>The Bread:</b><br />
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Wow! Chewy gluten-free BREAD! The dough for all the bread is the same. They simply pipe it into different shapes depending on it's use. There are dinner rolls, baguettes, sandwich rolls... I opted for a bag of dinner rolls... great on it's own or with some grass-fed butter. They could even be used to make small sliders and single serve bruschetta. I couldn't help but wonder if they ever made soft pretzels with the dough... the texture would have been perfect with an eggwash and coarse salt.<br />
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<b>The Cupcakes:</b><br />
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Cupcakes have always been a weakness of mine.<br />
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I rescued this little fellow from the case (he was all by himself!):<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_mLnKGYwY-O9DXEYb3nJSETG2gB224rG6_-g_4xhf79zqZYZlYFR7n58-NujDd9LI_GrgjqNeg3Etq2jWj8D4HjKuSJgfzYre_57SZ78r9bJ6sGl3LC8nzLxSEYp51N3zgR8DWdHqz5Q3/s1600/cupcake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_mLnKGYwY-O9DXEYb3nJSETG2gB224rG6_-g_4xhf79zqZYZlYFR7n58-NujDd9LI_GrgjqNeg3Etq2jWj8D4HjKuSJgfzYre_57SZ78r9bJ6sGl3LC8nzLxSEYp51N3zgR8DWdHqz5Q3/s320/cupcake.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's a scoop of gluten-free cookie dough on top!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU_6SSJP55Q1Wme1mOGj3VQm3izMmxC7SsC-2IThJOuwKjbnmaULR5c7mUVLdV9jEhx21OfReaYNg-lDt-R8qtZ7Uiww9YtjBmTxkDCKnLtcorPfamNjLpm7YK6WzHxM99O_qdW6Xe_O3R/s1600/12819409_10153568158088512_2282375542339556244_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU_6SSJP55Q1Wme1mOGj3VQm3izMmxC7SsC-2IThJOuwKjbnmaULR5c7mUVLdV9jEhx21OfReaYNg-lDt-R8qtZ7Uiww9YtjBmTxkDCKnLtcorPfamNjLpm7YK6WzHxM99O_qdW6Xe_O3R/s200/12819409_10153568158088512_2282375542339556244_o.jpg" width="160" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Remember this cupcake..."</td></tr>
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I also picked up a container of cream-filled chocolate cupcakes labeled "Remember this cupcake" from the freezer to share with Valerie. They reminded me of the Hostess kind I used to eat in my misguided youth. Both varieties were some of the best gf cupcakes I've ever had. Moist and delicious, I stopped to wonder for a moment if they could really be gluten-free. Had this bakery pulled the wool over my eyes????</div>
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<b>The Cookies:</b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj450W4lvtVAHmeNqNm3-jJNWmsWM4cvdCgqHfSnWCfSPaczdiS_vXdHJP5-qNi13OjsACUriRgU9WP9IkOONkg0O94YR4sKRMxE1KWY91Ncp_T66uvc_eTCZjDWUnESHuguzlkA9KBS7Xr/s1600/12238025_10153597108878512_5016832238379298128_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj450W4lvtVAHmeNqNm3-jJNWmsWM4cvdCgqHfSnWCfSPaczdiS_vXdHJP5-qNi13OjsACUriRgU9WP9IkOONkg0O94YR4sKRMxE1KWY91Ncp_T66uvc_eTCZjDWUnESHuguzlkA9KBS7Xr/s320/12238025_10153597108878512_5016832238379298128_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Batman vs. Superman themed sugar cookies</td></tr>
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I loved the whimsy of the sugar cookie battle! I'm also a sucker for sprinkles, so of course I had to try the sugar cookies. Though not chewy, they were not grainy either and had a good flavor. The chocolate chip cookie matched in texture and were equally delicious. </div>
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<b>The Brownies:</b></div>
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These not only were one of the best gf brownies I've ever had, but may actually be THE BEST BROWNIE I've ever had... fudgey and chewy with a crunchy crust on top. I highly recommend sampling these for yourself.</div>
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Then again, DON'T. I can't get them out of my head and I'd hate for you to suffer from the same haunting visions.<br />
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<a href="http://glutenfreegloriously.com/" target="_blank">Gluten Free Gloriously's store</a> can be found at 267 Main Avenue, Stirling, NJ. They can be contacted at 908.647.7337<br />
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*DISCLAIMER*: This was not a sponsored review and is not a paid advertisement.</div>
Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-55711930674439443922016-03-26T07:12:00.000-07:002016-03-26T07:12:13.430-07:00Awakening the HealersI have always wanted to heal the world. When I was younger, I thought that meant I had to individually help each and every person who is hurting on this planet to get better.<br />
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It was exhausting. And an impossible goal for one person. So I settled for helping as many individuals as possible. It was rewarding, but there was always this sense of inadequacy... it felt like I could never do enough because I was always falling short... After all, turn on the news for five minutes and it seems like the whole world is suffering and I was failing.<br />
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But a few months ago, it occurred to me that my logic was flawed. <br />
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In the healing arts, we practitioners have a gift to share... but that gift does not end with the patients or clients we help directly. As a result of healing, that person starts to wake up. Like Neo in the Matrix, they are reborn... and that reawakening not only has a positive affect on those closest to them (friends and family) but even the strangers they encounter in their daily lives. (If you don't believe me, think of how cranky someone can get when they are in chronic pain or how sad and hopeless one can become when living with chronic illness.)<br />
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I often reference the Butterfly Effect when talking about my patients. My goal is to help change the world for the better by sending patients out my door with a higher vibration than they came in with. I do this using Chiropractic Adjustments, <a href="http://www.netmindbody.com/" target="_blank">Neuro Emotional Technique</a>, Aromatherapy, Homeopathy, Nutritional Adjustments, and Coaching as well as providing a safe, nonjudgmental, nurturing environment to facilitate change. Over the past decade, I have watched so many lives transform... But as I am maturing in practice, I am witnessing a miracle... As a result of the work I do, more and more patients are becoming healers themselves. And a couple of months ago, it hit me...<br />
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as healers, we awaken more healers. <br />
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Eureka!<br />
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I don't have to heal every person on the planet, and neither do you... simply help facilitate healing in those you can reach and the rest will fall into place.<br />
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We are all healers... some of us just haven't realized it yet.<br />
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Namaste.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-90226535444830605972016-03-17T09:03:00.002-07:002016-03-26T06:32:01.065-07:00If you're ever feeling alone, read this.There is a patient I have been working with for a few months now. He was part of our Veterans program and came to my office struggling with PTSD. He's been aggressively working towards <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDmdjN2zSl2mt5opSfjvJ7I4sbSe3S8Ol5gkpSmnJt03TC5FEvEgC-ZYM8WGcgz8Lkwdlnt2cA1pPqWFGBTot5_ZwmEFG5yJyz43DjUvVa1kZ0gOLCQkK88FffhycuFJWb8w7sME8TlbuI/s1600/20160326_085902.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDmdjN2zSl2mt5opSfjvJ7I4sbSe3S8Ol5gkpSmnJt03TC5FEvEgC-ZYM8WGcgz8Lkwdlnt2cA1pPqWFGBTot5_ZwmEFG5yJyz43DjUvVa1kZ0gOLCQkK88FffhycuFJWb8w7sME8TlbuI/s320/20160326_085902.jpg" width="179" /></a></div>
healing and has come a long way. Last week, we had our last visit before he moves to California to start his new life.
On that day, he announced that he had something special for me. He presented me with his olive green t-shirt and sweatshirt he was issued when he first enlisted in the marines. He explained that those two articles of clothing had traveled around the world with him, to the tops of mountains, to war... and gotten him through some really tough days. He knows I am training for my second Ironman and explained that there's got to be days when I just don't have it in me to train. He wanted to give me those prized possessions to help get me through those days and to thank me for the work we had done.<br />
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I was touched.<br />
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We hugged and said goodbye. I told him to make sure to check in with us from time to time. And then I started thinking...<br />
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I am so lucky to have the people in my life that I do. My family, my patients, my friends... Even the strangers I encounter... It's like this beautifully curated garden of people that God has placed in my path... And I wouldn't be who I am without them. As I thought about this beautiful mosaic of faces in my life, I was not only overwhelmed with gratitude but overcome with the feeling that every step of my life, I have been lead where I needed to go. Angels seem to be strategically placed around every corner, especially at the times we need them most.<br />
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I encourage you to try this exercise... Be mindful of everyone you encounter this week, how they came into your life, and the gifts they have given you. You might even want to think about the dark moments in your past and see who was placed in your life at the time who helped you through. Let me know what you discover in the comments below.<br />
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<br />Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-74981671562206825962015-11-20T13:59:00.001-08:002015-11-20T14:49:27.668-08:00HRV, Neuro Emotional Technique, and Failure to Thrive<div class="separator" style="clear: both; text-align: left;">
In my office, I test Heart Rate Variability on each patient. I find it to be a useful tool in testing their adaptability and how that changes over the course of their care. In these charts, you will notice a little white block. That indicates where the person falls on the scale. Ideally, we want them to be exactly on the center line and as high up the line as possible with both scores that you see on the upper right at 100 or higher. In a way, this is a great measure of someone's vitality. Chiropractic care, especially coupled with the tool of Neuro Emotional Technique and a healthy diet, seems to have an excellent effect on this measure.</div>
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This patient perplexed me however. As you can see in the next two charts, not only did she not improve under care... she actually got worse! Her top score (which is often what I explain to patients as their reserves to handle incoming stressors) went from a 32.95 to a 27.44. And she wasn't looking too great to start with! I have never seen anything like it. This patient was referred to me by family members concerned for her life. She is diabetic and has recently been put on dialysis.</div>
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Once I saw the second hrv score, I was concerned. Something had to change. And then the thought occurred to me... she is failing to thrive. Is she even ok being alive? So I tested her with the concept. And she wasn't.<br />
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We cleared her using the N.E.T. process and I am so excited to show you her new scan:<br />
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CHECK OUT THOSE SCORES! 105! I couldn't be happier for her.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-56282901268096761812015-11-12T09:34:00.001-08:002015-11-12T09:34:57.492-08:00A Peek Behind the Curtain: Feeling unworthy of LoveMany times, Neuro Emotional Technique will provide "Aha!" moments for my patients. But sometimes, I am blessed to have my own in being a witness to their care. This was one of those days.<div>
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I had a patient who was wrestling with depression and anxiety. She had grown up in a severely abusive home, and now, in her golden years, she was haunted with "irrational worries"... worries that she knew were irrational but she couldn't figure out how to shake. She ended up on anti-depressants because she was losing the ability to get through the day or even get out of bed. I listened to her talk about how frustrated she was... she had such a good life, a loving husband, wonderful grown children and grandchildren who adored her... but she found herself overcome with worry. She felt she should just be grateful, but with every gift seemed to come more worry and the more she worried, the guiltier she felt. The depression just kept increasing exponentially throughout this cycle.</div>
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Of course, I encouraged her to dive into the feelings with NET.</div>
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What we uncovered was an NEC (Neuro Emotional Component) that not only opened her eyes, but mine. </div>
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You see, she grew up with a violently abusive, strict father who she, despite all his harsh behavior, adored (as children often do). What surfaced with our session was how undeserving he felt of her love and adoration. And as she saw him struggle with his self-worth and self-love, she did what many 7 year olds would do... and what many adults channeling their inner 7 year old try to do... she loved him even more, trying to show him how lovable he was... trying to show him what she saw so lovable. She was trying to help him. And the more she loved, helped, tried... the angrier he got, the more undeserving he felt, the more severely he punished her, and the more his self-esteem suffered. </div>
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As an adult, struggling with incapacitating anxiety and depression, she found herself wrestling with the same cycle, only now SHE was the one who felt like a burden, unlovable.</div>
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As she struggled, her family tried to help, but it just made the cycle continue. </div>
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I share this story, not to discourage you from trying to help those you care about, but to give some firsthand insight as to what is going on. And if you are trapped in this cycle yourself, please put the self-judgement on hold and seek out a Neuro Emotional Technique practitioner.</div>
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In case you are wondering, she is feeling much better and currently weaning off her medication with the help of her MD. She has also been encouraged to seek the help of a licensed counselor to help process her current emotions and the scars of her past.</div>
Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-17126554052819485132015-05-15T15:05:00.000-07:002015-05-18T19:30:46.264-07:00A Cautionary Tale about Carpal Tunnel SyndromeIt happened yet again today...<br />
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I had a patient return for care today after a few year hiatus. She reported that a few months ago, she had carpal tunnel surgery because she had unrelenting numbness in her pinky and ring finger. The surgery didn't help and she showed up at my office desperate for help.<br />
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Allow me to explain the carpal tunnel (apparently, the surgeon needs to read this, too):<br />
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In carpal tunnel surgery, the Transverse Carpal ligament is cut to make more room for the Median nerve to travel through. (You can see both the ligament and the nerve in the picture.) This ligament can get irritated and thickened from microtrauma (typing on a keyboard is one of the main mechanisms for injury), resulting in irritation and/or compression of the Median nerve. This results in the middle finger getting "pins and needles" or going numb. The finger can also get weak. Cutting the ligament to relieve the pressure has been the medical solution for this for quite some time. If you trace the Median nerve from the wrist to the fingers in the picture, you will see that it travels mainly to the middle finger (with a small piece branching towards the inner ring finger and the outer index finger so, sometimes, those with Carpal Tunnel Syndrome will experience numbness here, too). The Ulnar nerve goes to the pinky and ring finger.<br />
<br />
My patient was actually experiencing an ulnar nerve entrapment. This was confirmed during the exam that I did on the patient.<br />
<br />
To say this makes me angry is an understatement. This happens all the time! And I cannot believe that these surgeons who are going in and operating have no idea where the nerves go to or what the symptoms of Carpal Tunnel Syndrome are. If that is the case, they don't deserve to have a license! This leads me to believe that all they are after is... MONEY!<br />
<br />
Surgery is RISKY! <a href="http://healthland.time.com/2011/08/04/under-the-knife-study-shows-rising-death-rates-from-general-anesthesia/" target="_blank">And according to this article, 1 in 20 young, healthy adults die within a year of being anesthetized!</a><br />
<br />
I generally refrain from speaking negatively about the medical profession, but this has got to stop. This patient has now gone through unnecessary surgery, is on disability, and is still seeking relief. I'm just glad she called and she is now back on the path of health and regaining her life. If you know someone who is having Carpal Tunnel symptoms, PLEASE share this post. And then have them call my office to schedule an appointment at <a href="tel:908.300.8800" x-apple-data-detectors-result="0" x-apple-data-detectors-type="telephone" x-apple-data-detectors="true">908.300.8800</a>Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-29569685710882879522015-03-11T14:32:00.001-07:002015-03-11T14:32:19.803-07:00A Little Miracle(I wrote this for a friend about twenty years ago. He was going through a rough patch at the time. He recently reminded me of it, and I thought I'd share it with all of you...)<br />
<br />
There lies a little miracle<br />
In every twist and turn<br />
In every broken heart<br />
In every crash and burn<br />
<br />
Sometimes we are blinded<br />
to the lesson we should learn<br />
But we have to look beneath the surface<br />
to seek the wisdom earned.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-5601062774849615902015-03-11T13:43:00.000-07:002015-03-11T13:43:22.823-07:00Real Food Recipe: Coconut Chai Steamer (dairy free)I was on the <a href="https://www.standardprocess.com/Products/Standard-Process/Purification-Product-Kit-Gastro-Fiber#.VQCnwvnF8dE" target="_blank">Standard Process Purification Program</a> and jonesing for a warm, creamy beverage when I dreamt up this luscious concoction. If you make it, let me know how it turned out and if you modified it at all in the comments below!<br />
<br />
Serves 2-4<br />
<div>
<br />
Boil together for 10 minutes:</div>
<div>
3 cups filtered water<br />
5-10 slices of fresh ginger (I peel, slice and freeze fresh ginger so I always have some on hand... it is also a great addition to stir-fries!)<br />
1 Tbsp black peppercorns<br />
<br />
Add:<br />
1 can coconut milk (I like <a href="http://www.amazon.com/Native-Forest-Organic-Coconut-13-5-Ounce/dp/B001HTJ2ES/ref=sr_1_4/185-1223557-4936507?ie=UTF8&qid=1426105639&sr=8-4&keywords=coconut+milk+native+forest" target="_blank">Native Forest Organic Light coconut milk</a>. It is in a BPA-free can and doesn't have the additives that coconut milk and almond milk beverages have. If you want a creamier drink, use the regular coconut milk instead of the light.)<br />
1 Tbsp Vanilla extract<br />
1 Tbsp cinnamon (Make sure you use ceylon cinnamon instead of the commonly sold "cassia cinnamon." Cassia is actually shown in studies to lead to a number of fatal health conditions while ceylon or true cinnamon actually decreases your risk for diabetes!)<br />
<br />
Pour mixture through a strainer or cheesecloth to remove the peppercorns and ginger and put in Vitamix.<br />
<br />
Add:<br />
4-5 pitted medjool dates<br />
<br />
Blend until creamy and serve!</div>
Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-13603111474719656542015-01-21T18:08:00.000-08:002015-01-21T18:08:20.058-08:00Let's play a game! As I was doing the dishes this evening, contemplating life, my brain reminded me that everything we experience in this world is a gift, even if the wrapping paper is pretty ugly at times. I started thinking about some of the uglier wrapping jobs in my life and decided play a game I like to call "Silver Linings" in which I think of one of the most unpleasant experiences I have encountered and find the gift. It's really kind of fun! As I played, I felt myself grow happier and more grateful with every gift I unwrapped.<br />
<br />
Have you ever played Silver Linings? If so, let me know about your experience in the comments below! And if you're playing along at home and get stuck, leave it in the comments below and let me help. Or try some<a href="http://www.netmindbody.com/" target="_blank"> Neuro Emotional Technique</a>! (You can also email me privately at DoctorRedmond@gmail.com)<br />
<br />
Happy hunting!Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-44562074635563805552015-01-13T09:00:00.000-08:002015-01-13T09:00:02.761-08:00How to Unclog Your Sinuses Without Drugs<div class="separator" style="clear: both; text-align: center;">
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<br />Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-76019630398754687092015-01-09T15:21:00.000-08:002015-01-09T15:21:02.025-08:00How to Kill a Cold the Natural Way<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
1) Get Adjusted!<br />
<br />
2) Hydrate!<br />
~Drink lots of water<br />
~Use a steam vaporizer while sleeping but keep it clean!<br />
<br />
3) Do NOT overblow your nose!<br />
~Gently squeeze the mucus out<br />
<br />
4) Drink Thyme tea!<br />
<br />
<ul>
<li>A sprig of thyme</li>
<li>1 tsp honey</li>
<li>1 tbsp fresh lemon juice</li>
<li>1 dash of cayenne pepper</li>
<li>Top with hot water and enjoy up to every hour if necessary </li>
</ul>
Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-38853042439742865542014-12-22T13:29:00.001-08:002014-12-22T13:29:49.847-08:00What to do when you just want to be miserableI posted on Facebook this morning, "If you wake up in the morning not loving your life, you have three options: stay miserable, change your life, or change the way you look at it." I then stated that I hoped everyone would bypass option one.<br />
<br />
I have since reconsidered.<br />
<br />
Sometimes, you don't feel like bypassing option one!<br />
<br />
Sometimes, you want to be miserable. Sometimes, it doesn't feel like there's any other option. And even if that may simply be an ego-induced illusion, if that's where you are, enjoy your misery! Live it up. Savor it. <b>Be as miserable AS POSSIBLE</b>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8VDdptkxPtzJ-J8ysbT7orZfrzHweLNK_1qMaRqkaQt_7JdaNNnQRPzZAVIufAqR503yQUoNNtkG7-O4foOo0kBWPz6ppm94jrbkyFBSNL3LQMYB0FDvtFvMiJqqRPaV7adCg6oTSr1PB/s1600/pity-party.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8VDdptkxPtzJ-J8ysbT7orZfrzHweLNK_1qMaRqkaQt_7JdaNNnQRPzZAVIufAqR503yQUoNNtkG7-O4foOo0kBWPz6ppm94jrbkyFBSNL3LQMYB0FDvtFvMiJqqRPaV7adCg6oTSr1PB/s1600/pity-party.jpg" height="320" width="142" /></a></div>
Make it count. Don't just be miserable... <br />
<br />
However, I do have a few rules:<br />
<br />
1)<b> Set a time limit. </b>Every party must come to an end, including this one, so set a time limit, set an alarm, and when it goes off, bring your party to an end. I recommend a series of 5 minute parties. You can have them as often as you like, but you must walk away from them in between. Some people even like to store their party in a special box and put it on the shelf. This box can exist in the material world, or simply your imagination.<br />
<br />
2) <b>Don't hurt anyone else. </b> Please do not toss shrapnel at those you love. It's fine to share your circumstances with those you care about or even tell them what you are doing, but pity parties are best had with one guest and one guest only.<br />
<br />
3) <b>No Judging. </b>You are in no way to berate yourself for this party of yours. This is something you are treating yourself to. There is nothing wrong with it and there is nothing wrong with you. There is nothing wrong with the way you are feeling. Wouldn't it be great to live in a judgement free zone? That zone starts in your own mind. Tell the haters to take a hike.<br />
<br />
Happy pity partying! Scream, cry, curse, throw a fit (or even a pillow!) and let me know how you feel when you're done in the comments below!<br />
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Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-21352652768187861922014-12-16T07:00:00.000-08:002014-12-16T07:00:00.065-08:00A Holiday Gift from Me to YOU!<div class="separator" style="clear: both; text-align: center;">
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<br />
We all celebrate in our own way this time of year. I celebrate Christmas. And when this song randomly came on my iTunes the other day, I thought, regardless of how you celebrate, this is a great reminder of what this season is really about. Enjoy! And remember, every breath is a gift!Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-59776329769553237512014-12-06T11:25:00.001-08:002014-12-06T12:01:03.549-08:00Sivananda Ashram: Part 3<a href="http://welcometowellness.blogspot.com/2014/12/sivananda-ashram-part-1.html" target="_blank">To find out how this whole journey began, click here.</a><br />
<br />
We went to bed and woke again at
5:30. We sat down to meditate. Three oms followed by 25 minutes of
silence. And the moment the silent meditation began, a rainstorm blew
in, seemingly out of nowhere. It was so surreal, I had to open my eyes
and sneak a peek just to make sure it wasn't just the wind rustling in
the palm trees. But it was most definitely pouring. It was so sudden, so
unexpected, and the moment before our meditation ended, it retreated as
quickly and as silently as it had come. I had the sense that we had
been cleansed. After the chanting, Rabbi Dave spoke again. He took a
moment to honor the beautiful rainshower that had come through, the
magic of it. And I realized, we don't pause enough in our world to honor
those special moments. At first, it seemed odd that he was taking these
pauses, but wouldn't we all be happier if we did? More chanting,
Satsang ended, and I decided to skip yoga for two hours of Sivasana...
in my bed. (aka a nap) I realized that though I wanted to go to yoga, my
body was exhausted from the lack of self-care it had been getting
leading up to my trip, and it was time to give it what it needed. When I
woke, I headed to brunch, and then Sean and I went for a walk on the
beach where I almost stepped on this little guy!<br />
<br />
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<br />
Then
we went to Rabbi Dave's class on Gratitude and Disappointment... which
he explained with a chuckle was a topic assigned by the ashram when he
didn't get back to them in time. <br />
<br />
He began speaking
about how he observes so many people who feel like they're "almost
there" meaning that they refer to all these things they have to do
before their life can really begin. They have to find a spouse, have a
family, retire, make that last million, etc. What he wanted to remind us
is that we are already THERE. THERE is NOW. As someone who is very goal
oriented, this struck a chord. He went on to say that there are so many
who are trying to be "better." I sat up. Yes. I always want to be
better. What is wrong with that? He explained that to want to be BETTER,
we are telling ourselves on some level that we are not okay as we are,
and to always be pushing ourselves to be better is committing violence
towards ourselves. I was confused by this. Should I never aspire to be
anything more?<br />
<br />
I have contemplated this a lot since then
and I think I have realized what he meant. We should never think that we
are not complete and lovable as we are. If something does not bring you
joy, you should not be pursuing it. I meditate because I like its
effect on my body and mind. I run because I like its effect on my body
and mind. I eat healthy and limit my alcohol and sugar consumption
because I like its effect on my body and mind. When we are truly loving
ourselves, we are not making choices we resent. We are in gratitude for
what we are capable of and enjoy expressing our potential. My favorite
moments of life are when I am in the process of realizing how much
potential I have and expressing new levels of that potential. Life is
not about punishment... it's about playing with the boundaries of our
potential! It's about experiencing joy!<br />
<br />
Last winter, when I was going through that emotionally trying time, having regular "meetings" with God to help me work through it, I had gone for a hike, alone, in the snow. It was a beautiful, blue-sky day. I stopped under one of my favorite trees to pray. Tears ran down my face as I spoke to God... I asked for guidance, comfort, understanding... I looked up and saw a hawk circling above me, and as I sat there, feeling God's presence, the idea floated into my head that if I could only have a bird's-eye view of my life, this moment would seem so insignificant in the grand scheme of things, such a small speed bump in the journey of life. I tell you this because at this moment in the discussion, Rabbi Dave paused and said, "If we could only have a bird's-eye view of our lives..." I nearly fell off my chair. I won't bore you with all the other little synchronicities between what he had to say and my life... But I feel when there are so many, just like the elevens in "I Origins," the statistical odds are just too unlikely. For me, that is God's way of getting my attention. And He most certainly did. I knew in that moment, that, not only was I exactly where I needed to be, but I had found a new teacher. It turns out that Rabbi Dave has a center in Manhattan, and I will be seeing him again.<br />
<br />
At this point, despite really wanting to attend Arjuna's second class about Mantras and Meditation, I <br />
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needed some time to process. I had promised myself that I would find some time to swim and this would be my last chance before I had to leave, so I went down to the beach. I decided to head down to Atlantis since there were lifeguards. The winds of change continued to blow, literally and figuratively. I saw my swim as a purification ritual and as I struggled to swim through the choppy water, I found the part of the daily chant declaring a victorious Ganesa (remover of obstacles) stuck on repeat in my head. When I noticed, I couldn't help but laugh at its significance. I kept my swim short, just happy to have conquered my fear. As I walked back to the ashram, I had to stop and savor the moment. I found myself crying tears of gratitude, as I thanked God for leading me here.<br />
<br />
More yoga, dinner, more meditation, more chanting, and God concluded my homecoming party with an amazing concert with Jorge Alfano, Jeff Dean, and Paloma Devi. He even threw in a comedy routine as a very loud party boat pulled up just off shore as they were attempting to start their performance. Everyone got a good laugh as Jorge incorporated it into the show. I didn't want to leave, but with every day on the island better than the last, I couldn't fathom how the next day, or any visit going forward for that matter, could be anything other than disappointing.<br />
<br />
When I went to bed that night, I was so filled with joy and gratitude, that even the horrible, obnoxiously loud karaoke from the cruise ships couldn't dull my spirits. When I was awoken by it at 2am, I chuckled to myself when I realized they were singing "Don't Stop Believin'." How appropriate for my journey that week. When I was awoken at 3am, it was so unintelligible, it convinced myself it was one of our chants as it lulled me back to sleep.<br />
<br />
On my last day, I hopped out of bed when the bell rang at 5:30 to pack so I didn't have to miss a moment of the last few hours I had left. We did our meditation, our chants, and Arjuna was speaking this morning. I had my final yoga class with him as well and it was the best class I had the entire time I was there. He encouraged us to smile during our practice and I felt myself celebrating the day, celebrating my newfound flexibility, the stillness I finally sensed within me.... The JOY of life! Of living and loving every moment of being alive. I found myself feeling that every breath is a celebration.<br />
<br />
Sadly, I had to rush through breakfast to catch my boat back, and Elena was sweet enough to wash my dishes for me so I wouldn't be late. What a gift.<br />
<br />
As our boat pulled away from the dock, I was so grateful I'd come and was already considering when I would be back. I felt such a change within and wondered how easy this would be to maintain back in the "real" world, where life tugs our attention in so many directions. I realized that I had been existing on spiritual snacks as opposed to meals, candy as opposed to nourishment. On the plane home, I committed to setting up a meditation corner as soon as I got home.<br />
<br />
The first morning waking in my own bed, I was disheartened to awake feeling less than enthusiastic about leaving my warm bed. I asked myself, "If I allowed myself to feel this way right now and loved and accepted me as I am, would I do anything different?" I realized I would do whatever I needed to do to make myself feel better. How would I do that? Meditate and do yoga. So I got up, and did just that. And it was like someone plugged me back into the energy of the ashram, and I was recharged and refreshed. It was so exciting to realize that I can reconnect to that energy whenever I want to just by sitting in stillness with my mantra.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggMY7Cg2vR3ldmIEze2d7s91z1UB7DL5ZFaoSeQBBYPdR_X9Ks6IkH214IY1xz8Q35LMh2skHXBy-ihDDqlmGWoIJGBWZgQ7lujE6O5DG289rx55LWKSRFi6Sec1RgSeYgJH6m3AyY_c7I/s1600/1507469_10152467565842405_5165842074862145860_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggMY7Cg2vR3ldmIEze2d7s91z1UB7DL5ZFaoSeQBBYPdR_X9Ks6IkH214IY1xz8Q35LMh2skHXBy-ihDDqlmGWoIJGBWZgQ7lujE6O5DG289rx55LWKSRFi6Sec1RgSeYgJH6m3AyY_c7I/s1600/1507469_10152467565842405_5165842074862145860_o.jpg" height="320" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">God is one, the names are many.</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
Oh, and by the way, what time do you think popped onto the screen at the moment my boarding pass was printing?<br />
<br />
11:11<br />
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Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-47940492643607268172014-12-06T11:21:00.002-08:002014-12-06T11:52:07.464-08:00Sivananda Ashram: Part 2<a href="http://welcometowellness.blogspot.com/2014/12/sivananda-ashram-part-1.html" target="_blank">To find out how this journey began, click here.</a><br />
<br />
I wasn't quite sure what to expect of this place I was going to. I
had made my reservations on a whim and didn't do much research. All I
knew is that I had to take a cab to the dock, and a boat from there. I
was relieved when my friend Sean, who had decided to join me on my trip,
landed in Nassau. After a seemingly endless wait at customs, a very
helpful Atlantis employee helped us discover Ellington Ferguson (aka
Fergie), our cab driver, who brought us to the dock and indulged my
curiosity about the Bahamas by helpfully and happily answering all my
questions.<br />
<br />
At the dock, we met Elena, an Italian import from Washington DC. This was her third visit to <a href="http://www.sivanandabahamas.org/" target="_blank">Sivananda Ashram</a>
and she was almost as excited as I was. As we waited for the small boat
to take us across the bay, a marching band paraded around the dock
opposite us, probably hired by one of the cruise companies but secretly,
I felt they were celebrating our arrival.<br />
<br />
I felt the
change the moment I stepped onto Paradise Island. The tempo was slower.
The structure was less. I wasn't quite sure where to go or what to do
and was grateful for Elena's gentle guidance. We checked in and went to
what would be my very first Sivananda yoga class. <br />
<br />
Sean
and I both agreed that class was exactly what we needed to get in the
spirit of the place, unwind, and leave our lives behind. 2 hours of
sivasana, sun salutations, breathing exercises, child's pose...
Sivananda yoga is simple and elegant. Great for a beginner or a master
in my observation.<br />
<br />
Sitting down to my first meal, while
everyone was buzzing about the Thanksgiving feast we had coming, I
learned 2 things: everyone does their own dishes, and there are two
meals per day. I almost died. For those of you who know a triathlete's
metabolism, two meals is considered extreme fasting. How was I going to
survive on two meals per day??? I can handle vegetarianism. I'm fine
doing dishes even though it is one of my least favorite chores... but 2
meals?? Why did no one tell me? Why didn't I bring snacks?? On top of
this, no meat or eggs were even allowed on the property (no caffeine or
alcohol either). Despite 7 years of vegetarianism, I now adhere to
primarily a paleo diet. This would be an interesting experiment for
certain. Eventually, I got over my shock enough to learn that the girl I
ended up having my first meal with was not only from New Jersey, but
lived in Princeton! Small world! <br />
<br />
The meal was
delicious and I was fascinated by the idea of having Thanksgiving, an
American holiday, with people from all over the world. Funny how it
doesn't occur to you until you're out of your environment how foreign
some of your customs are. Everyone there loved the idea of a holiday
focused on gratitude but I couldn't help but wonder if they would
appreciate it as much if they knew all the violence and destruction that
came from its genesis.<br />
<br />
After dinner, we went to
Satsang. I had no idea what that meant until I was there. It began with
25 minutes of silent meditation, followed by chanting, then a speaker,
and closing with more chanting. I happened to be there during the
Walking with the Mystics symposium in which representatives from
different religions spoke about their perspective on Spirituality. That
night, the speaker was Father Dave Denny, a Catholic priest. This
couldn't have been better orchestrated, as I, a committed, though
open-minded Christian, sat curiously wondering about my presence in what
appeared to be a Hindu temple. Do I participate? Is that disrespectful
to my beliefs? To theirs? And the chanting... I didn't think I would
ever figure out how to pronounce all those mantras. That first night, I
just sat and listened while following along in the books they provided,
occasionally mumbling a syllable or two. And then Father Dave started to
speak. He talked about a German term that I cannot remember that
translated to something like "church sleep." We've all seen it. Many of
us have experienced it. And it, in fact, was the feeling that drew me to
this ashram in the first place; the spiritual numbness that makes us
feel, despite our best efforts or devotion, we are simply "going through
the motions." No matter how much had I tried, I couldn't feel the
connection that used to be such a real and regular state for me. And
listening to him speak, I was relieved. Perhaps here, I would find
answers. Little did I know it was merely the appetizer of the spiritual
meal I had been so desperately in need of for so long. As Satsang
concluded, I found myself looking forward to what the next day would
hold.<br />
<br />
At 5:30am, the wakeup bell rang. Satsang began at
6. And we went through the routine again; meditation, chanting, lesson,
chanting. This time, Father Dave read poetry about nature, pointing out
how poets have a way of capturing the magic of the most seemingly
insignificant things, like taking a shower after being at the beach. I
was reminded that God lives in those moments.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha1o7VNin41T1TAbVMquNUrqOXMJrWyiP-HhWd6X8ns9czJ1xFxG4CJ-1afj4bcsPCnNvFsknjYeF2pCxdD0XPIquO5044ZX8ru2isEAPKOeaBGwEyej0A3RfcWdvKFoCC2vuO3YuI_gm-/s1600/1495303_10152465249782405_4335342846674119467_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha1o7VNin41T1TAbVMquNUrqOXMJrWyiP-HhWd6X8ns9czJ1xFxG4CJ-1afj4bcsPCnNvFsknjYeF2pCxdD0XPIquO5044ZX8ru2isEAPKOeaBGwEyej0A3RfcWdvKFoCC2vuO3YuI_gm-/s1600/1495303_10152465249782405_4335342846674119467_o.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The dock at Sivananda Yoga Retreat</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
After
another yoga class and a delicious brunch, Sean and I decided to join
Arjuna for a tour of the Ashram. Arjuna had been a disciple of Swami
Vishnu, the man who had started the ashram, and he loved to share
stories of his time with the Swami. Vishnu was a young monk when
Sivananda gave him a ten rupee note(less than $20) and told him to bring
yoga to the West. Vishnu has since passed on, but his ashrams and
mission remain. Arjuna gave us a wonderful tour, including history of
how the ashram ended up on such a pricey piece of land, and some of the
special plants that grow there. If you have the opportunity to go when he is there, I highly recommend taking his tour. He made it clear that the ashram isn't about converting anyone to any religion. It's about allowing people to connect with God whatever way they are most comfortable and capable. If nature is where you find peace, be in nature. If church is where you find peace, go to church. He said, "Spirituality is like a harp... there are many strings... no matter which one you play, you'll still make music." Something else he mentioned in passing on the tour really stuck with me.
"Contentment is not about getting what we want... it is about
recognizing what we already have." The moment I heard these words, I
said a little prayer of gratitude. It was around this moment that I
started to realize that me being in this place was God's way of answering my
prayers.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo00u69FLSlupCNLwLzRk7c3KaYCUEhIUYuVAAI-ezRvje5cibrEfiXqpGTBlzfXRqYa9hJ0YRhwqRoQbicvsPYjlh_IJjK4XGLpA_tdOB_DMouYrEaZ9Frb9gyr4LoDa_exnVbpHzFBDq/s1600/1402841_10152465249792405_2083385876665275513_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo00u69FLSlupCNLwLzRk7c3KaYCUEhIUYuVAAI-ezRvje5cibrEfiXqpGTBlzfXRqYa9hJ0YRhwqRoQbicvsPYjlh_IJjK4XGLpA_tdOB_DMouYrEaZ9Frb9gyr4LoDa_exnVbpHzFBDq/s1600/1402841_10152465249792405_2083385876665275513_o.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Forest Temple</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
After the tour, Sean and I took some beach
time. (I can't come all the way to the Bahamas and not go to the
beach!) But the wind was blowing fiercely and the waves were rough. With
no lifeguard and a written warning about hungry sharks, I decided to
put my swim on hold.<br />
<br />
For the afternoon, we decided to attend Arjuna's class about Mantras and Meditation. Then more yoga, dinner, and Satsang.<br />
<br />
This
time, we were introduced to Rabbi Dave Ingber, another Walking with the
Mystics presenter. Rabbi Dave started by telling us about the Hasidic
tradition of starting the day with the words, "Modeh Ani." This
translates to "Thank God I'm Alive!" or just "Thank you." But it's also
the same words people use to say, "I surrender." I snapped to
attention. You see, last year, after experiencing an emotionally trying
challenge in my life, I went to church and, from the sermon, I realized
that I was in so much pain because I was trying to stick to my plan
instead of surrendering to God's. It was so strong of a message, I
actually came home and put the word "SURRENDER" on a post-it on my
living room wall as a reminder. Suddenly, I was struck with the feeling
that I was meant to be here, in this
moment. It seemed as though what he was saying was designed specifically
for my ears, my heart, my mind and feeling the stirring in my soul, I
knew I had to hear more of what he had to say. He was teaching tomorrow.
I would be there.<br />
<a href="http://welcometowellness.blogspot.com/2014/12/sivananda-ashram-part-3.html" target="_blank"><br /></a>
<a href="http://welcometowellness.blogspot.com/2014/12/sivananda-ashram-part-3.html" target="_blank">Click here to find the conclusion of my journey... or the beginning depending on how you look at it...</a>Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-54246909498354429572014-12-06T11:20:00.001-08:002014-12-06T11:23:27.206-08:00Sivananda Ashram: Part 1Where do I even begin?<br />
<br />
When someone asked me to describe my experience, the only words that would come were, "How do you describe the sound of God speaking?"<br />
<br />
At this point, I truly believe that I didn't just GO to Sivananda Ashram in the Bahamas; I was CALLED there. I suspect some parts of this story may be hard to believe and that some of you may think I am adding siginificance where there is none, but I will tell it as it happened, bare my soul, and let you think what you will.<br />
<br />
It all began last November when I told my Acupuncturist, Shaomei Weingarten, that I needed a break from life. I wanted to go somewhere to recharge... a retreat center of sorts. I joked that I'd love to check myself into rehab for "exhaustion" like so many celebrities do. She mentioned Sivananda and said that a client had gone there and loved it. I immediately went home and looked at flights to the Bahamas.<br />
<br />
$1700!!! I balked at the price. It's a 3 hour flight! So I made the decision that the following Thanksgiving, I would go and get my plane ticket far in advance to avoid such an extreme expense.<br />
<br />
And so it came to be.<br />
<br />
The trip was filled with good omens from the start (which I, in my deep spiritual slumber, refused to recognize or acknowledge): My flight was canceled, so I ended up with a better flight time and paying less. While waiting in the terminal to board my flight, I look to my right to see this adorable, chubby infant smiling at me. When I noticed her, she started happily giggling. And interestingly enough, this has been the first trip I have ever been enthusiastic enough about to actually pack DAYS in advance!<br />
<br />
On the plane, I opted for a mindless comedy... after all, I am on vacation, right? What better time for brain candy? When the movie was over, I scrolled through my other options and the movie "I Origins" caught my attention. I started watching it out of boredom over anything else, but it couldn't have been more appropriate for someone on a spiritual quest of sorts.<br />
<br />
The movie opened with a young researcher, who is fascinated by the human eye, having an instant connection with a girl at a costume party. She ran off, Cinderella-style, before he could get her name or contact info but he could not stop thinking about her or her unusual eyes. One day he stopped into a 7Eleven to purchase a lottery ticket and a pack of cigarettes. The price came to $11.11. He happened to have exactly $11 in his wallet and 11 cents in his pocket. He noticed that his ticket was purchased precisely at 11:11am on 11/11. He stepped outside the store, and the 11 bus pulled up. As a researcher and a scientist, he knew how unlikely it was to see so many elevens in a row, so he got on the bus. At one of the stops, a service dog started barking at him relentlessly so he got off. And there she was, her eyes, anyway, on a billboard, staring down at him. The story proceeds as he tracks her down, and they fall madly in love. It is an unlikely match. She is deeply spiritual and superstitious and he is a scientist who has set out to prove that God does not exist. They have multiple conversations about the existence of things unseen... and shortly after a tragic turn in the story, my plane landed.<br />
<br />
I immediately decided I would watch the rest on my return flight.<br />
<br />
I arrived in the Bahamas with 30mph winds that would not let up until I left. We shall refer to them as the winds of change...<br />
<br />
<a href="http://welcometowellness.blogspot.com/2014/12/sivananda-ashram-part-2.html" target="_blank">Click here to continue the journey...</a><br />
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<br />Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-56019531783151991582014-12-04T14:28:00.002-08:002014-12-04T14:28:13.970-08:00Real Food Recipe: Toasty GranolaI love the versatility and creative license when it comes to granola. I baked some a couple days ago and when a friend asked for the recipe, I decided to post it here so you could all benefit. This is a great recipe to get the kids involved with. Enjoy! And let me know your favorite variations in the comments below!<br />
<br />
First, preheat your oven to 300 degrees and place the rack in the middle of the oven.<br />
<br />
Combine the following four ingredients in a large mixing bowl:<br />
<br />
3 cups rolled oats<br />
3 Tbsp packed light brown sugar<br />
1 Tbsp ground cinnamon (I grind my own <a href="http://www.nuts.com/cookingbaking/herbsspices/cinnamon/ceylon.html?utm_source=google&utm_medium=cpc&utm_campaign=pla&gclid=Cj0KEQiAqYCkBRC4xNiSu5-Y-PcBEiQA96OM9KNUsBPrt1y_t19igjRDaq6yvnIgW0J2M0Y3q5JgLS4aAo7K8P8HAQ" target="_blank">which I purchase here</a> in a clean coffee grinder. Most of the cinnamon you find in the grocery store is not cinnamon at all... it is actually cassia. Not only does cassia have a slightly different flavor but it is lacking the health-enhancing effects of real cinnamon and may even be carcinogenic.)<br />
1/2 tsp kosher salt<br />
<br />
In a separate small bowl, combine:<br />
1/3 cup maple syrup (you can also use honey)<br />
1/4 melted coconut oil<br />
1 tbsp real vanilla (avoid the cheap stuff... it's basically made from the leftovers when they process petroleum. Gross!)<br />
<br />
Drizzle the liquid over the dry ingredients and stir until combined. (freshly-washed hands are also really fun to use if the kids are helping!)<br />
<br />
Spread granola in a single layer on a baking sheet and crisp in the oven at 300 degrees, turning once. Depending on how crispy you like your granola, this can take 20-40 minutes. Just keep an eye on it so it doesn't burn. (getting a "suntan" is ok and how I prefer it)<br />
<br />
Allow it to cool, then add nuts and dried fruit. I used chopped walnuts (about a cup) and about a half cup of this <a href="http://www.madeinnature.com/product/organic-super-berry-fusion-blend/" target="_blank">dried organic berry mix I found at Costco.</a><br />
<br />
Store in an airtight container.<br />
<br />
Serve with some fresh almond milk or on top of plain greek yogurt... or just eat it straight! And feel free to play... Optional additions are endless but some ideas are other nuts, seeds, coconut, freeze dried fruits, and other toasted grains.Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-23156288195921066772014-09-29T17:50:00.000-07:002014-09-29T17:50:07.975-07:00Princeton Half-Ironman Wrap Up!I just wanted to take a moment and say thank you for all the support for The ONE Foundation and my first Half-Ironman.Race day went great and I met my fundraising goal. This will not be the last 70.3 and I have started a separate blog for race reports and training news. Feel free to follow the link if interested. And let me know if you need any support doing YOUR first triathlon! <br />
<br />
<a href="http://jredracereports.blogspot.com/2014/09/ironman-princeton-703.html" target="_blank">If you're curious to read the gruesome details of my successful race day, click here. Otherwise, I invite you to live in ignorant bliss.</a><br />
Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-30156277861222583952014-09-09T06:42:00.001-07:002014-09-09T06:51:11.009-07:00Real Food Recipe: Scrumptious Oatmeal Cookie SmoothieThis is my current favorite! It makes for such a satisfying breakfast or afternoon snack! And it tastes exactly like its namesake!<div><br></div><div>2 cups coconut milk beverage or diluted coconut milk</div><div>1 frozen banana</div><div>1/2 cup oats (dry oatmeal)</div><div>1 <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">tbsp flaxseeds</span></div><div>1 tbsp chia seeds</div><div>1 heaping tbsp cacao powder</div><div>2 tsp vanilla extract</div><div>2 tbsp agave nectar</div><div>1 tbsp cinnamon</div><div>1 handful spinach</div><div>1 generous pinch of sea salt</div><div><br></div><div>OPTIONAL:</div><div>2 scoops Standard Process Whey Pro Complete</div><div>2 scoops Standard Process SP Complete</div><div><br></div><div>Put all ingredients in your Vitamix and blend. Yum!</div><div><br></div><div>Let me know what you thought of this recipe in the comment section below!</div>Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-60653406985690109822014-07-21T13:30:00.002-07:002014-07-21T13:30:55.889-07:00When life blows you down......roll with it, get back up, and get back on track... just like these adorable little ducklings.<br />
<br />
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<br />Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0tag:blogger.com,1999:blog-7016806576105211097.post-38519267910514621292014-06-20T09:54:00.002-07:002014-06-20T11:16:02.437-07:00Real Food Recipe; Dessert Edition: Chocolate Chia PuddingThis makes one serving but it's easy enough to make as many servings as you want.<br />
<br />
In a small ramekin, combine<br />
<b><br /></b>
<b>1/4 cup chia seeds</b><br />
<b>1 Tbsp cacao powder</b><br />
<b>1 Tbsp maple syrup (more or less depending on your preference)</b><br />
<br />
Then fill to top with <b>Unsweetened Almond or Coconut Milk Beverage.</b><br />
<br />
Let sit for 20 minutes and dig in! If you prefer vanilla to chocolate, you can substitute 1 tsp vanilla extract for the cacao powder.<br />
<br />
Let me know how it came out in the comments below.<br />
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Dr. Redmondhttp://www.blogger.com/profile/10131031827429378361noreply@blogger.com0