Nourish the solution mindfulness

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Jo Williams B.ED, MSC COACHING PSYCHOLOGY TRY A LITTLE MINDFULNESS WWW.NOURISHTHESOLUTION.COM NOURISH the Solution:

Transcript of Nourish the solution mindfulness

Page 1: Nourish the solution mindfulness

Jo Williams B.Ed, MSc coaching PSychology

try a little mindfulness

www.nouriShthESolution.coM

nourish the Solution:

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contentsintroduction 3

research 5

Vagus nerVe 6

MeditatiVe practices 9

Mindfulness exercises 12

gratitude 19

references 20

resources 23

nourish: the solution: try a little midfulness • introduction 2

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3

introduction

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I’ve always been successful at living mindlessly. I was living mindlessly,

happily, until my life and brain turned upside down; until I was hit with a

multitude of illnesses and a cascade of symptoms. Despite my expertise,

it’s no longer an option for me to live mindlessly. In order to fully recover

my health, I need to follow a new path. A more mindful and conscious one.

It’s not easy. But it’s the only “way of being” that has supported my healing

journey so far.

so, what is mindfulness exactly?

Mindfulness is different things to different people, and different cultures.

Maybe you know of it as an ancient practice from thousands of years ago.

for some it’s a:

nourish: the solution: try a little midfulness • introduction

» trait,

» philosophy,

» way of being,

» quality of mind,

» form of self-regulation,

» state of consciousness.

For me, it’s a little bit of peace, connection, and renewal.

It’s a way of strengthening our attention muscle through the concentrated

focus on a particular word, sound, movement, or breath. By strengthening

this muscle we can achieve an awareness of our thoughts, emotions and

sensations. This helps us to access a sense of inner peace, balance, and a

deeper perspective.

4

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what doES thE rESEarch Say?

A ton of empirical data has emerged since John Kabat-Zinn

developed the secular Mindfulness-Based Stress Reduction (MBSR)

program in the 70s. MBSR has helped many people manage chronic

illnesses and chronic pain. Mindfulness interventions have also

been used to reduce psychological symptoms. Professor Mark

Williams of Oxford University developed the Mindfulness-Based

Cognitive Therapy (MBCT) to help people with depression and

anxiety.

The research tells us that mindfulness can strengthen our

immunity and change the structure of the brain. It thickens the

cerebral cortex, the part of the brain associated with attention

and emotion regulation; and it dampens the amygdalas’s activity

that activates anxiety and depression. Dr. Creswell published an

important report this year that shows us for the first time that

mindfulness training can reduce inflammation in the body. These

results were achieved with just 3 days of mindfulness training, and

lasted for 4 months!

5nourish: the solution • introduction

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Vagus nerVe

“Described by Stephen Porges as the love nerve, the vagus nerve is a key nexus of

mind and body, and a biological building block of human compassion”

~Dacher Keltner

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Mindfulness and focused attention

training also strengthens our vagus

nerve, the 10th cranial nerve. This is

one of the largest and longest nerve

systems in our body and it innervates

most of our organs. It originates at

the back of the head in the brain stem

and meanders down the neck into the

chest, abdomen, intestines connecting

to the liver, spleen, pancreas, heart,

and lungs. It is made of thousands

of fibers that communicate with

the brain about what’s happening

with our organs and our autonomic

nervous system (ANS).

Keeping our vagus nerve healthy and

strong is so important because it calms

our organs during times of stress and

illness. It can also reset the immune

system and switch off proteins that

fuel inflammation. By strengthening

our vagus nerve we support our

digestion, blood sugar regulation, the

cardiovascular system, blood pressure,

and our microbiome. But it doesn’t

just help us physically. A healthy vagus

nerve is also associated with high

levels of psychological wellbeing and a

greater capacity for concentration and

memory. It can even reduce anxiety

and depression.

nourish: the solution: try a little midfulness • Vagus nerve 7

In a nutshell, the vagus nerve activates our parasympathetic nervous system so we can focus, slow down, relax, and heal.

Credit: Wellcome Library, London. Wellcome Images [email protected] http://wellcomeimages.org

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nourish: the solution: try a little midfulness • Vagus nerve 8

How do we strengthen our vagus nerve?

Fredrickson and Kok’s research discovered that vagal tone can improve

with loving kindness meditations (LKM). Through a consistent mindfulness

practice, a healthy vagus nerve, and the brain’s plasticity, we have the

power to change our brain, change our reactions, change our thinking, and

improve our health and quality of life. But how do we do this when life is

so busy and it’s so much easier to live mindlessly?

Believe me, as a leading mindlessness expert, I get it. It can be hard.

Often it’s just a matter of being flexible in our approach and finding the

right practice that will fit in with our lifestyle and values. By integrating

mindfulness exercises into our day, and habitualizing them, they will

become a way of life and a “way of being” instead of an extra thing to

schedule into our busy lives. To help with this process, I’ve outlined some

meditative practices and simple mindfulness exercises that will help you

to get started.

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MeditatiVe practices

“Our practice is always to go back to the here and now. Only in the here and

now can we touch life deeply”~Thich Nhat Hanh

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nourish: the solution: try a little midfulness • Meditative practices 10

Developed in Norway in the 60’s, this non-religious meditation

involves the mental repetition of a sound which is believed to help

the mind and body relax.

acem meditation practice

John Kabat-Zinn developed MBSR in 1979 at the University of

Massachusetts Medical School where it has been used in hospitals

and health clinics over the past few decades. This is an 8-week group

program that utilizes various forms of mindfulness meditation that

include breath awareness, body scan exercises, walking and eating

meditations and hatha yoga.

mindfulness-Based stress reduction program (mBsr)

This method is usually religious and places a strong emphasis on

interior silence.

centering prayer

This is the Buddhist practice of calming the mind through the

breath. It helps to free the mind from emotions and thoughts by

maintaining a single pointed focus.

sHamatHa

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nourish: the solution: try a little midfulness • Meditative practices 11

This practice is a specific form of mantra meditation introduced by

Maharishi Mahesh Yogi in 1955. TM places attention on a mental

image to attain attentional focus. By silently repeating a word or

mantra, a meditative state is achieved.

transcendental meditation (tm)

This is where attention is focused on sensory stimulation while

maintaining neutral observation of the experience.

yoga nidra

Vipassana is a Pali word that means “insight”. It is a traditional

Buddhist practice that dates back to 6th century BC. It is the non-

attached observation of bodily sensations and thoughts. Awareness

is repeatedly redirected back to the breath.

Vipassana

This practice focuses attention on the breath to reach a heightened

state of consciousness.

zen

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Mindfulness exercises

“Mindfulness is simply being aware of what is happening right now

without wishing it were different”~James Baraz

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nourish: the solution: try a little midfulness • Mindfulness exercises 13

Inhale and count to 5.

Hold your breath and count to 3.

Exhale and count to 8.

Repeat for several minutes.

Basic practice:

Begin by becoming silent and tune into being mindful instead of

doing the mindfulness exercise. Sit comfortably or lay down. Gather

your attention and start to focus on the top of your head. Slowly

work through each part of the body by shining attention on your:

eyes, jaw, neck, shoulders, chest, stomach, legs and feet. Focus on

the sensations on each part, and release any tension you notice.

Body scan:

Gather your attention and bring your focus to your breathing.

Focus on the in and out breath. Acknowledge your thoughts, but

don’t engage with them. Bring awareness to the movement of

your stomach and the sensations of the air in your nostrils. Try to

visualize your breath as an ocean wave moving through your lungs.

Slow, soft, and gentle.

BreatHing:

to help focus attention

to release tensions

for stillness

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nourish: the solution: try a little midfulness • Mindfulness exercises 14

Find something small to eat like a

grape, sultana, slice of fruit, or a small

vegetable. Relax any tensions. Tune

into your breath. Take a moment to pay

attention to this food. Notice the color

and the shape. Take some time to be

aware of the smell. Place the piece of

food in your mouth and feel the texture,

notice how your body reacts. Notice your

thoughts, sensations, and feelings.

eating: to support digestion and eating habits

Mantras are sacred sounds that contain spiritual teachings

condensed into phrases or syllables. Choose a word, or use a sacred

Sanskrit phrase and repeat it slowly in rhythm with your breath.

mantra:

Move in a slow and repetitive manner, swaying, stretching.

Incorporate chi gong or tai chi. Notice how your body feels. Notice

the sensations.

moVement:

to calm a busy mind

to support those who have difficulty being still

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nourish: the solution: try a little midfulness • Mindfulness exercises 15

Notice the sounds around you. Notice what you hear. Allow the

sounds to come and go without judgment. Focus on a different

sound for a few seconds. Then notice a new sound.

sound: to support those who have anxiety when meditating

Be present in nature. Tune in to your inner spirit and connect to

the beauty around you. Allow yourself to be quiet in the moment.

Listen deeply to the sounds of the birds, the wind, your breath, your

heartbeat. Listen with a patient, quiet awareness.

dadirri: to support inner peace and connection to nature

Bring a soft attention to your breath. Reflect on your thoughts,

feelings or emotions without judgment. Let them pass and return

your attention gently to the breath. If you’re able to visualize, sense

a protective buffer around you that protects you from stressors.

Watch your thoughts as if you are a “fly on the wall”.

eQuanimity: to develop steadiness of mind under stress

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nourish: the solution: try a little midfulness • Mindfulness exercises 16

Close your eyes and breathe

slowly. Generate a kind feeling for

yourself. Repeat these words:

May I be safe

May I be healthy

May I be happy

May I live with ease

Now extend this feeling to

someone with whom you have a

neutral feeling:

May you be safe

May you be healthy

May you be happy

May you live with ease

Now extend this feeling

to someone you love

unconditionally:

May you be safe

May you be healthy

May you be happy

May you live with ease

lKm:

Choose a person with whom to develop an empathetic relationship.

Bring conscious awareness of being empathetic with that person.

Notice that person’s movements, gestures, and actions. Imagine doing

these yourself. Sense your breathing, thoughts, feelings and emotions.

Sense the inner feelings of this person. Imagine their face, eyes and

smile. Imagine what the other person is thinking, feeling, wanting,

needing. Think about the nature of their relationship with you. What’s

most important to them? Be present with them in your mind.

empatHy:

to cultivate compassion

to build trusting relationships

Extend this same feeling

for someone you need to

forgive:

May you be safe

May you be healthy

May you be happy

May you live with ease

Generate this feeling of love

for all living things:

May you be safe

May you be healthy

May you be happy

May you live with ease

Complete the session

by redirecting the loving

kindness back to you:

May I be safe

May I be healthy

May I be happy

May I live with ease

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Similar to Dadirri, this exercise reconnects you to nature. It is a

silent movement meditation in a pristine forest where all of your

senses are engaged to experience each moment. This exercise is an

evidence-based stress reduction technique developed in the 80’s by

Japanese corporations to support employees’ physical and mental

health. It is the practice of “forest bathing” or “forest showering”,

followed by a dip in hot springs.

sHinrin-yoKu 森林浴: to reduce stress

Cite these words during times of stress and uncertainty: “This is a

moment of suffering. Suffering is part of life. May I be kind to myself

in this moment; may I give myself the compassion that I need.”

self-compassion mantra:to strengthen

kindness for self

At the end of each day reflect on two pleasurable experiences. Try to

feel the pleasure as long as possible. Gratitude is intensified through

focused attention on the present moment.

saVoring: to cultivate gratitude

Ask the children to sit or stand in pairs facing each other. For the

younger ones, ask them to place their right hand on their partner’s

heart, look into each others’ eyes and breathe deeply and gently whilst

sending kind thoughts to each other. Alternatively, they can place their

hand on their own heart and send loving thoughts to themselves.

for cHildren: to develop connection

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nourish: the solution: try a little midfulness • Mindfulness exercises 18

Developing a meditation practice or habitualizing mindfulness is not always

easy. But for some of us, it’s a necessity to find those pockets of space

between our thoughts so we can slow down, heal, and access a greater

sense of peace, connection, and renewal. I hope these meditation practices

and mindfulness exercises will inspire you to develop or create your own

practice that’s sustainable and fits with your personal values, lifestyle, and

physical ability.

Peace, love, and empathy,

Jo

find out More here

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gratitudethank you whole heartedly to

my family and friends who have supported me on this journey.

your empathy and understanding has been greatly appreciated, and

sincere thanks to the wonderful staff, students, and administrators at st Bernards’ school community who show our children how to live

and learn in love, and take good care of each other.

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referencesBrown, K. W. & Ryan R. M. (2003). The benefits of being present: mindfulness and its

role in psychological well-being. Journal of personality and social psychology. 84(4):

822-848.

Creswell, J. D., Taren, A. A., Lindsay, E. K., Greco, C. M., Gianaros, P. J., Fairgrieve,

A.,& Ferris, J. L. (2016). Alterations in resting state functional connectivity link

mindfulness meditation with reduced interleukin-6: a randomized controlled trial.

Biological Psychiatry.

Davidson, R.J. et al. (2003). Alterations in brain and immune function produced by

mindfulness meditation. Psychosomatic medicine. 65(4): 564-570

Desbordes, G., Negi, L. T., Pace, T. W., Wallace, B. A., Raison, C. L., & Schwartz, E.

L. (2012). Effects of mindful-attention and compassion meditation training on

amygdala response to emotional stimuli in an ordinary, non-meditative state.

Frontiers in human neuroscience, 6.

Ditto, B., Eclache, M., & Goldman, N. (2006). Short-term autonomic and

cardiovascular effects of mindfulness body scan meditation. Annals of Behavioral

Medicine, 32(3), 227-234.

Fang, J., Rong, P., Hong, Y., Fan, Y., Liu, J., Wang, H., & Liu, R. (2016). Transcutaneous

vagus nerve stimulation modulates default mode network in major depressive

disorder. Biological psychiatry, 79(4), 266-273.

Forsythe P, Bienenstock J, Kunze WA.Vagal pathways for microbiome-brain-gut axis

communication. Adv Exp Med Biol. 2014;817:115-33.

Johnston, G. R., & Webster, N. R. (2009). Cytokines and the immunomodulatory

function of the vagus nerve. British journal of anaesthesia, 102(4), 453-462.

Kabat-Zinn, J. (1990). Full catastrophe living. How to cope with stress, pain and

illness using mindfulness meditation. London: Piatkus.

Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative

framework. Journal of environmental psychology, 15(3), 169-182.

Kok, B. E., Coffey, K.A., Cohn, M.A., Catalino, L.I., Vacharkulksemsuk, T., Algoe, S.B.,

Brantley, M., Fredrickson, B.L. (2013). “How positive emotions build physical health

perceived positive social connections account for the upward spiral between

positive emotions and vagal tone.” Psychological science 24(7): 1123-1132.

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Krygier, J. R., Heathers, J. A., Shahrestani, S., Abbott, M., Gross, J. J., & Kemp, A. H.

(2013). Mindfulness meditation, well-being, and heart rate variability: a preliminary

investigation into the impact of intensive Vipassana meditation. International

Journal of Psychophysiology, 89(3), 305-313.

Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., ...

& Rauch, S. L. (2005). Meditation experience is associated with increased cortical

thickness. Neuroreport, 16(17), 1893.

Li, Q., Kobayashi, M., Wakayama, Y., Inagaki, H., Katsumata, M., Hirata, Y., … & Ohira,

T. (2009). Effect of phytoncide from trees on human natural killer cell function.

International journal of immunopathology and pharmacology, 22(4), 951-959.

Lyubomirsky, Sonja, and Kristin Layous. “How do simple positive activities increase

well-being?.” Current Directions in Psychological Science 22, no. 1 (2013): 57-62.

Matthews, K., & Eljamel, M. S. (2003). Vagus nerve stimulation and refractory

depression. Please can you switch me on doctor?. The British Journal of Psychiatry,

183(3), 181-183.

Morita, E., Fukuda, S., Nagano, J., Hamajima, N., Yamamoto, H., Iwai, Y., … &

Shirakawa, T. (2007). Psychological effects of forest environments on healthy adults:

Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction.

Public health, 121(1), 54-63.

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of

the mindful self-compassion program. Journal of clinical psychology, 69(1), 28-44.

Ohtsuka, Y., Yabunaka, N., & Takayama, S. (1998). Shinrin-yoku (forest-air bathing

and walking) effectively decreases blood glucose levels in diabetic patients.

International Journal of Biometeorology, 41(3), 125-127.

Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The

physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest

bathing): evidence from field experiments in 24 forests across Japan. Environmental

health and preventive medicine, 15(1), 18-26.

Peressutti, C., Martín-González, J. M., & García-Manso, J. M. (2012). Does mindfulness

meditation shift the cardiac autonomic nervous system to a highly orderly

operational state?. International journal of cardiology, 154(2), 210-212.

Smith, J. C. (2004). Alterations in brain and immune function produced by

mindfulness meditation: three caveats. Psychosomatic Medicine, 66(1), 148-149.

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Williams, M., & Penman, D. (2011). Mindfulness: a practical guide to finding peace

in a frantic world. Hachette UK.

Song, C., Ikei, H., Kobayashi, M., Miura, T., Taue, M., Kagawa, T., … & Miyazaki, Y.

(2015). Effect of forest walking on autonomic nervous system activity in middle-

aged hypertensive individuals: A pilot study. International journal of environmental

research and public health, 12(3), 2687-2699.

Tsunetsugu, Y., Park, B., Miyazaki, Y. (2010). Trends in research related to “Shinrin-

yoku” (taking in the forest atmosphere or forest bathing) in Japan. Environmental

Health and Preventative Medicine. 15(1): 27-37.

Waters, L., Barsky, A., Ridd, A., & Allen, K. (2015). Contemplative education: A

systematic, evidence-based review of the effect of meditation interventions in

schools. Educational Psychology Review, 27(1), 103-134.

WeBsites

Miriam Rose Ungunmerr Baumann of the Nhangikurungkurr people from Daly

River, NT, Australia.

http://www.nourishthesolution.com

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resources

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begin by bring your awareness to your toes

sit or lie comfortably in a place where you won’t be distracted

close your eyes

move the awareness to each body

part: feet, ankles, calves, all the way

to the top of your head

scan

1

2

3

4

» reduced stress

» decreased muscle tension

» increased pain tolerance

» improved digestion

» improved sleep

» reduces chronic pain

Body

» decentering

» prosocial behavior

» emotion regulation

» empathy

» letting go

EMotion

» enhanced concentration

» improved memory

» attention regulation

» reduces burnout

» increases creativity

» decreases depression

» reduces anxiety

Mind

wayS to BE

choose a time when you

are eating alone

chew slowly

eat the whole meal with this

focused awareness

focus on the taste, the

texture, the sounds the

smell of the mouthful

choose a space where you have

some time to yourself: at home, in

nature, in the bath

let go of the past

let go of expectation

close your eyes

focus on your in

and out breath

if you have your eyes open, focus on

something that doesn’t move

breathe deeply and

slowly

start with 3 minutes

in this state of focused

awareness

1 2

3

4

5

67

8

breathe

choose a quiet spacestand with feet apart

loosen your knees

relax your shoulders

notice your breath move slowly

notice the sounds and smells

around you

focus on each step and

movement in your body

breathe with each

movement

allow your arms to hang

close your eyes

notice the sensations on your body: sun,

breeze, warmth

move

12 3

4

5

6

789

10

11

12

eat

Eating

Moving

clEaning

dancing

liStEning

EMailing

Playing

BEnEfitS

2

1

3

4

PracticEways to be

Attitudes

NoN-judgiNg

patience

TrusTAcceptANce

LeT-go

MindfulnESSbeing in the momentmindful breathing, mindful moving , mindful eating

www.nouriShthESolution.coM

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b me Plan

monday tuesday wednesday thursday friday saturday sunday

mb

mm

me

bre

akfa

st m

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me

din

ner

mindfuL eating (me):mindfuL breathing (mb): mindfuL moving (mm):

scan, 3 minutes breathing space, pranyana breathing, mantra, singing, visualization, noticing

yoga, anti-gravity yoga, chi gong, tai chi, dance, fun, noticing

clean food, mindful chewing, recipes, shopping list, times to shop, order online, noticing

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batch cooking ideas recipes/resource ingredients

br

eak

fast

Lun

chd

inn

ersn

ack

s

/ /

week beginning:b me Plan mindfuL eating

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Pantry: ¨ Apple cider vinegar

¨ Anchovies

¨ Arrowroot flour

¨ Capers

¨ Coconut aminos

¨ Coconut cream

¨ Coconut flour

¨ Coconut milk

¨ Coconut vinegar

¨ Coconut water

¨ Gluten free baking powder

¨ Fish sauce

¨ Maple syrup

¨ Olives

¨ Raw honey

¨ Tahini

¨ Tapioca flour

¨ Raw cacao

¨ Raw honey

¨ Vanilla extract

FrUit & VegetabLeS ¨ Apples

¨ Apricots

¨ Asparagus

¨ Artichoke

b me Plan ¨ Avocados

¨ Bananas

¨ Beetroot

¨ Berries

¨ Bok choy

¨ Broccoli

¨ Brussels sprouts

¨ Cabbage

¨ Carrots

¨ Cauliflower

¨ Celery

¨ Courgette

¨ Cucumber

¨ Dates

¨ Garlic

¨ Ginger

¨ Kale

¨ Leeks

¨ Lemons

¨ Limes

¨ Lettuce

¨ Mixed herbs

¨ Mushrooms

¨ Okra

¨ Onions

¨ Pumpkins

¨ Radishes

¨ Spinach

¨ Sweet potato

SeaFOOD: wild caught sustainably fished

¨ Barramundi

¨ Fish

¨ Gravlax

¨ Halibut

¨ Prawns

¨ Salmon

¨ Sardines

¨ Scallops

¨ Shellfish

¨ Snapper

rUMinantS: grass fed and organic

¨ Beef

¨ Lamb

POULtry: pastured and organic

¨ Chicken

¨ Duck

¨ Pheasant

¨ Turkey

¨ Quail

PrOCeSSeD Meat: grass-fed and organic

¨ Nitrate-free Bacon

¨ Organic deli meat

¨ Organic sausage

eggS: organic

UnreFineD COLD PreSSeD OrganiC OiLS:

¨ Avocado oil

¨ Coconut oil

¨ Extra virgin olive oil

¨ Palm Oil

¨ Macadamia Oil

FatS: ¨ Duck Fat

¨ Ghee

¨ Lard

¨ Tallow

OFFaL: ¨ Bone broth

¨ Heart

¨ Kidney

¨ Liver

nUtS & SeeDS: ¨ Almonds

¨ Brazil nuts

¨ Cashew nuts

¨ Chia seeds

¨ Flax seeds

¨ Hazel nuts

¨ Macadamia nuts

¨ Pistachio nuts

¨ Pumpkin seeds

¨ Sunflower seeds

SPiCeS ¨ Cardamom

¨ Cinnamon

¨ Cumin

¨ Himalayan sea salt

¨ Nutmeg

¨ Paprika

HerbS ¨ Basil

¨ Chives

¨ Coriander

¨ Dill

¨ Parsley

¨ Thyme

www.nourishthesoLution.com

reSOUrCeS: pinterest, blogs, fb, cooking books, internet, paleo thermomix

shopping ideas

mindfuL eating