Book Club Notes June 15th

Guidepost #3

Cultivating a Resilient Spirit.

When talking with people about resilience Brene states that she “learned about people’s capacities to stay mindful and authentic under great stress and anxiety, and … how they were able to transform trauma into Wholehearted living.” (pg 63)  People who are resilient are:
Resourceful, good problem solvers
Seek Help
Feel capable to do something to manage their feelings
Have social support
Feel connected with others  (pg 64)
As someone in group pointed out 3 out of 5 of these points referred to interacting with others.

Brene goes on to say that all of the resilient individuals had one other thing in common and that was a deep sense of spirituality.  “Spirituality is recognizing and celebrating that we are all inextricably connected to each other by a power greater than all of us, and that our connection to that power and to one another is grounded in love and compassion.  Practicing spirituality brings a sense of perspective, meaning, and purpose to our lives.” ( pg 64)

Resilient individuals also have 3 other significant patterns in common;  cultivating hope, practicing critical awareness and were able to let go of numbing and taking the edge off vulnerability discomfort and pain. (pg 65)

This was interesting to me and to several others in the group.  “Hope is not an emotion; it is a way of thinking … a thought process” (pg 65)  This comes about when we are able to set realistic goals, figure out a way to achieve these goals and believe in ourselves. (pg 65)  These are the individuals who also believe in hard work and persistence, and see this as a necessary part of life.

Practicing critical awareness is about “reality-checking the messages” we give ourselves.  (pg 67)  When we practice this instead of zooming in on our perceived faults or weaknesses, we zoom out and become more aware of others around us who also struggle.  (pg 68)

Numbing and taking the edge off becomes a way of life for many of us.  As Brene says when we numb our feelings, we not only take the edge off the sad/difficult feelings, we also take the edge off the happy positive feelings.  Feelings can be numbed by “alcohol, food, drugs, sex, relationships, money, work, caretaking, gambling, staying busy, affairs, chaos, shopping, planning, perfectionism, constant change and the Internet.” (pg 70)  Resilient individuals are “not immune to numbing.  The primary difference seemed to be that they were aware of the dangers of numbing and developed the ability to feel their way through high-vulnerability experiences.” (pg 70)  On page 71 she says “I’ve spent most of my life trying to outrun vulnerability and uncertainty.  I wasn’t raised with the skills and emotional practice needed to “lean into discomfort”.  (pg72)  Most of us weren’t and now it is time to unlearn the old ways and start to understand that leaning into vulnerability although scary is ok.  We will survive and in essence begin to thrive.  I think this ties in so well with what Sandra discussed at our Breath Workshop on Saturday.  Using Breath as one huge coping skill is a wonderful gift.

Under Dig Deep I like her vowel check AEIOUY

A= have I been Abstinent today?
E= have I Exercised today?
I= what have I done for myself today?
O=what have I done for Others today?
U= am I holding on to Unexpressed emotions today?
Y= Yeah!  What is something good that’s happened today?

Look at what works for you to set the tone of your day.  Try meditation and/or prayer.  Find the way to spark the light within.  (pg 74)

Thanks to all for coming and sharing at Book Club today.  It is so good to hear everyone’s take on the book and on life itself.  Next week we will start at 1 again at Tomi’s office and will do Guideposts 4, 5 and 6.  See you there!

 

 

 

 

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Book Club Notes – June 11

Guidepost #1  Cultivating Authenticity

“…authenticity is not something we have or we don’t have.  It’s a practice – a conscious choice of how we want to live.”  (Pg 49)  The choice is ours to take the risk and let others see our true self or to “be anybody you need me to be”.  (Pg 50)  “Authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we are.” (pg 50)

Taking the risk of being our true self can create all sorts of angst within us.  As Brene says on pg 51, “What if I think I am enough and other’s don’t? What if I let my imperfect self be seen and known and nobody likes what they see?  What if my friends and family like the perfect me better…you know, the one who takes care of everything and everyone?”

Speaking out is a challenge for many women and begins to feel like a major balancing act, being honest but yet “fitting in”.  Being authentic “isn’t always the safe option.” (pg 52)  But by not being true to ourselves, we are hiding our many gifts and talents from the world.  She goes on to say that “if you trade in your authenticity for safety, you may experience the following:  anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief.”  (pg 53)

I love her line under Dig Deep.  “Don’t shrink.  Don’t puff up.  Stand on your sacred ground.  I think there is something deeply spiritual about standing your ground.”  (pg 54)  “You have to brave with your life, so others can be brave with theirs.”   (pg 54)

Guidepost #2 Cultivating Self Compassion

“The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.”  Anna Quindlen (pg 55)

Brene starts this chapter with her story of writing her first book “I Thought it Was Just Me” where she discusses shame.  One of the letters she received from a fan, said that she really didn’t think she herself had shame, but if she ever did something on perfectionism, she would be the first in line for a “read along.”  She goes on to say that “Where perfectionism exists, shame is always lurking.  In fact, Shame is the birthplace of perfectionism.”  ( Pg 55) “When we don’t claim shame, it claims us … through perfectionism.” (pg 56)  She explains perfectionism as “the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame.  It’s a shield. … It is the thing that is preventing us from taking flight. … Perfectionism is trying to earn approval and acceptance.”  (pg 56)

I found it interesting that she goes on to say perfectionism hampers success and is often the pathway to “depression, anxiety, addiction and life-paralysis.”  Pg 56 we become so afraid of failure, we neglect to put anything out into the world just in case it is not right or not what others want to hear.

To overcome perfectionism we need to develop “shame resilience, and practice self compassion.”  ( pg 57)  She suggests starting with self kindness, being warm and understanding to ourselves when we suffer, fail or feel inadequate.  Practice common humanity, recognizing that suffering and feelings of personal inadequacy are part of the shared human experience.  Practice mindfulness, not over-identifying with thoughts and feelings, just acknowledge them and let them move on by.  (pg 60)

There is a site online  www.self-compassion.org where you can take the self compassion scale, and see how you are doing.  Check it out and find out the areas of strength and areas you can focus to make changes.

We had a great group again, and lots of good discussion.  We did not get through Guidepost #3, so will continue on that next week and also do Guideposts #4 and #5.

Have a wonderful week and see you next Saturday.

Book Club, March 23, 2013 Chapter 5 Your Dreams and Your Body

Gayle Delaney starts this chapter off with the history of using dreams to help diagnose and also help heal physical problems.  Over the centuries many cultures have engaged in this practice.  I found it interesting that Hippocrates (460-377 BC) believed “the mind and the body are interdependent parts of the human totality and that a physician gains a much improved chance of healing the mind/body organism if the aids of both parts are enlisted”. (pg 146)  He also believed that patients should pray for their own healing.  He believed that “Prayer is good, but while calling on the Gods, a man should himself lend a hand.” (pg 147)  More and more now the medical field is acknowledging the connection of thoughts, emotions and illness.

Because of the connection of body, mind and spirit, using dreams to help one when ill or engaging in a habit that is no longer working well can be very helpful.  Once again, Gayle talks about incubating dreams where the question can be “why am I sick and what can be done about it” (pg150) or “what am I trying to avoid or get out of?”  (pg 152) “Why do I drink so much?”  “Why am I fat?”  “Help me, inspire me to drop this habit.”  “Why do I always get so nervous (angry, jealous, etc) when?” (pg 157)

Gayle also addresses dreams after age 50.  For some these dreams are about losing their resources, or about forgetting their identity or forgetting names of old friends.  Often these are the dreams of people who have become quite passive in their lives.   (pg 163)  This is a good time to ask the question of your dream maker “what useful and satisfying thing can you do in your life now that the struggles of youth have passed.” (pg164)

This chapter also addresses sexual dreams.  She states that sexual dreams may be a way of working through sexual issues or you may be working on integrating or accepting parts of yourself that previously you have not acknowledged.  When the identity of the sexual partner is known, it is often the characteristics of this partner within yourself that you are working to acknowledge or accept. (pg167) This can be same or opposite sex partners.

Once again, this chapter points out the importance of using our dreams to help us live more fulfilling, healthy and rewarding lives.  All we need to do is ask and be open to receiving the answers by listening to our dreams.

Thank you to all who attended our group today.  Thank you for sharing your dreams.  With your sharing, we are all learning more and more about ourselves!

Next week we will discuss Chapters 6 and 7 and we will also discuss dreams.  See you there!

 

Book Club: Living Your Dreams

Book Club February 16th  Living Your Dreams by Gayle Delaney
Thank you to all for coming today.  We had a small but interactive group so some good discussion on dreams.  Thank you also for sharing your dreams, as that is how we can all learn and grow together!
Gayle Delaney opens her book with her dream of visiting a famous movie producers home.  Sometime during the dream, she realizes that the home is actually hers.  When she awakens she realizes that the dream is explaining the idea that we are all producers of our own dreams.  We do not need experts to analyze and explain our dreams to us, we just need to learn some of the questions to ask ourselves or to have a dream partner with whom we can share our dreams.  After all we are the creators of the dream, so who better than ourselves to interpret it.  It just takes a bit of practice and a few pointers.
Gayle Delaney’s model of Dream Interpretation begins with the assumption that we are all the producers of our own dreams. The second assumption is that we are all the writers of the dream, these are our own “works of art”.  The third assumption is that we are the director of the show.  You pick which emotions are to be played out and how animated it needs to be.  The fourth assumption is that we are all the stars of our dream.  Other people may seem to appear, but they actually represent a part of yourself that is needing attention in some way.  The fifth assumption is that dreams not only have meaning, but they serve a purpose, they are bringing a message.  They are trying to help us in our day-to-day life.  Pg 6-7
On page 8 & 9 Gayle refers to incubating dreams.  She discusses this in more depth next chapter.  The idea behind incubating dreams is to ask a question about a current problem in your life and then dream on it.  Often a solution will be presented in the dream.  This is something that has been used historically by many cultures.
I like Gayle’s description of dreams on page 11.  “…the dreams themselves are not the same as the experiences with our inner resources.  They are instead translations of these basically nonphysical, nonmaterial comprehension into terms we can understand.  We, the dream makers, translate direct experience that is imageless, timeless, and spaceless into images and sequences that make sense to our three-dimensional, physical, world oriented consciousness.”  We put our experiences into a form that can relay the message in a manner it can be understood and received in a non-threatening way.  As she says “you don’t want to dramatize or exaggerate too much for fear that you won’t sell the movie”. Pg 12 “Dreams offer an experience of understanding, not a lecture or book describing the experience.” Pg 13
You can tap into your dreams with a bit of practice and guidance.  Some dreams are self-explanatory, others are more like dramas, and will take a bit more time to make sense of.  All are important.  She states that after all her years of working with dreams she believes like Freud that the major issues we dream about are “love and work.” Pg 14 Some people are afraid to discuss their dreams as they find them embarrassing, yet sorting them out and taking the time to find the message is so important.  Our “Dream Maker” is not trying to humiliate or embarrass, just to help us learn.  It is only when we ignore our dreams that the intensity escalates just to get our attention that something in our lives needs to change.  “Never forget that your dream producer is trying to touch your life in a meaningful way.  He or she will help you solve problems and will try, bit by bit, to renew and transform your life.  But your dream producer needs your help.”  Pg 22  We need to take the time to remember, look at, question and sort through the previous nights “story”.  These messages are interesting to receive.  Now for the important step of acting on what has been received.  We need to use this message by taking action, putting a new idea or plan into place in our lives.  Using our dreams this way can help us live our lives more fully.
Gayle gives several dreams and their interpretations in chapter one as well.  I encourage you all to read these as a starting step in learning how to interview.
Next week we will discuss chapter two, but please try to read Chapter 3 as well, as it talks more about interviewing for dream interpretation.  That way we can all actively participate in the interview process and the sharing of dreams.
This week, please keep a note pad by your bed so you can write down your dreams as soon as you wake up.  If you feel too tired and it is the middle of the night, do try, but at least write down the jest of it to help you remember in the morning.  Even if you only remember a snippet of a dream, write it down.  Bring your Dream Journals to Book Club next Saturday at 1.

Book Club Notes: Meditation Eknath Easwaran

Book Club November 3, 2012  Chapter 4
Thanks everyone for coming and THANK YOU TOMI for the delicious vegetable soup, that we all enjoyed before we started our discussion.  As Tomi pointed out as this chapter was on One-Pointed Attention, it would likely be wise to eat first and then start our book discussion.  That worked well, and we did visit as we ate, and someone pointed out we had it down to two things at a time, which overall is a big improvement from what we usually do throughout the day.  Old habits are a challenge to identify and then to change!
What a great chapter once again.  This chapter on One-Pointed Attention or doing one thing at a time was very interesting.  Ekhart Tolle quoted a Zen master who was asked “what is the meaning of Zen?”  The Zen master said “doing one thing at a time”.  The questioner went on to ask “and then what?”  That is so often what our minds ask, if we are not busy all the time with thoughts and activities, surely we are missing something in life, what else could I be doing?
Eknath says that “If we want to live in freedom, we must have complete mastery over our thoughts.” Pg 116 This is not the case for most of us, instead as he states “our thoughts think us”. Pg 116 We are not in charge, we are “not the master here”. Pg 117 Our minds go where they choose and we follow along.  He gives examples of this as when a song lyric goes through your head and you can’t make it stop, you forget someone’s name perseverate on this the rest of the day, hoping it will come to you.  We also tend to remember and replay in our minds something that went wrong, and about which we feel badly.  As Eknath says these thoughts “haunt” us , keeping us “far from the light and joy of day.” Pg 117 We can choose to bring our minds into focus, or let them scatter wherever they may go, like light, which when focused is intense, yet when it is left to shine our through many cracks and openings become diffuse and goes in all directions.
We can train our minds by using meditation and by refraining from doing more than one thing at a time.  Here is the challenge, the more we work to fight distractions, the more attention we pay to them and they increase.  Instead we need to give mindful attention to our mantra, our prayer or our task at hand.
This takes discipline and self honesty.  The payoff is that when one’s mind is focused we have more energy, we are more efficient, more engaged and “opportunities worthy of our concentration come along”. Pg 122
Divided attention can lead to exhaustion and we feel very little satisfaction in what we do.  The choice is ours to make, but first we have to be aware of what our minds are doing.  Once we start to pay mindful attention to one thing at a time, we “grow new eyes and new ears.” Pg 125 We start to see and understand things in new and deeper ways.    We discussed how it is that some people like to have music on while they read or study, while for others this is very distracting.  Eknath feels that to do both is a disservice to each.  If you are reading, read, if you are listening to music listen to music, if you are driving the car, drive the car, this is not the time for visiting, or for music.  He summed up what Buddha said “when you are walking, walk.  When you are standing, stand.  When you are sitting, sit.  Don’t wobble.” Pg 132
“One-pointed attention averts mistakes and costly accidents.”  He also notes that “your senses are keener, your emotions more stable, your intellect more lucid, your sensitivity to the needs of others heightened.” Pg 140 When we unify our minds, we plunge deeper and deeper into that reality and move ever closer to the Lord.” Pg 140
Next week we will meet on Sunday, which is a change from what I said last week.  There is a training going on most of Saturday.  So we will meet at 4PM at our new location.  I look forward to seeing you there and hearing your thoughts on Chapter 5, Training the Senses!
Have a great week.

Meditation By Eknath Easwaran: Chapter One Book Club Notes

Book Club October 13, 2012
Meditation:   A Simple 8-point program for translating spiritual ideals into daily life.
by     Eknath Easwaran
Thank you to all who joined us today to discuss this interesting and informative book.  It was fun to get together and discuss some of the ideas Eknath Easwaran addressed in the Intro and Chapter 1.
Eknath Easwaran is from a small village in India and came to live in New York City in the 1970’s.  Coming from such a small village where people moved slowly, he was shocked to see how rapidly Americans moved from place to place.  He states that the first time he rode in a car on the Freeway, he thought there was a race going on and he was in it!  We take as normal our everyday rushing about, driving fast, eating fast, multi-tasking, meanwhile as a nation we are getting sicker, more stressed, more depressed and generally going about feeling unfulfilled.  This book is about slowing down, living mindfully and finding inner peace.
Eknath states that Meditation is a systematic technique for taking hold of and concentrating to the utmost degree our latent mental power.  Pg9   It consists in training the mind, especially attention and the will, so that we can set forth from the surface level of consciousness and journey into the very depths.  Pg 10 As we become more and more adept at this our “fits of emotion begin to lose their power to dictate our behavior.”  We begin to see choices, we live more in the moment and we feel freedom.    Pg 11 He goes on to state “all that we are is the result of what we have thought”.  By changing the very mode of our thinking, we can remake ourselves completely.  Pg 11.
This Eight Point Program consists of:
Meditation
Repetition of the mantram
Slowing down
Giving one-pointed attention
Training the senses
Putting the welfare of others first
Spiritual companionship
Reading from the scriptures and mystics of all religions

Discoveries of meditation are that we are not the body (stage one), we are not the mind (stage two) and in the third stage of meditation we find out who we really are and in doing so we develop a skill in living that brings out the beauty to your relationships, you discover that you and others are one. Pg 27

Chapter 1 Meditation
Eknath suggests it is virtually impossible to have a blank mind, so he suggests that we use a prayer with which to meditate, it needs to be spiritual, positive and with the idea of putting others first.  The prayer that he uses and suggests that we start with is the Prayer of St. Francis of Assisi.  “This beautiful prayer has an almost universal appeal, holding so much spiritual wisdom he (St. Francis of Assis) drew upon as he undertook the almost total transformation of character, conduct, and consciousness. “ Pg 29 The prayer itself is also on page 29.
He recommends that we be seated with eyes gently closed, then having memorized the prayer, we recite it silently at a slow and steady pace.  It is important that the pace is slow, as if the pace is quick, the mind does not slow down.  “Concentrate on one word at a time, and as you concentrate on the sound you will automatically be concentrating on the meaning as sound and sense are one. “ Pg 33
The mind will try to distract us with jumbling the words, replacing the actual words with silly words, thinking of what needs to be done today, but do not be distracted, go back to concentrating on the prayer and the rate at which you are repeating it.
The reason for an inspirational passage is to focus the mind first and foremost and getting it focused on something that will help us when in real life we are in a difficult situation.  It helps us determine the essentials from the non-essentials.  The second reason for an inspirational passage is so that we begin to resemble and actually become whatever we give our attention to.  Pg 38 “all that we are is the result of what we have thought.” Pg 39
The best time for meditation is first thing in the morning.  “The dawn brings freshness, renewal.  Birds and other creature know this; we the “crown of creation’” do not seem to.”  Pg 41” Strike a bargain with yourself, no meditation-no breakfast.”  Pg 42 “Half an hour every day at the same time until it becomes a reflex, this is the best way to meditate. “ pg 44  The place should be calm and clear and should be the same every day.
“The correct posture for meditation is to sit erect with the spinal column, the nape of the neck and the head in a straight line.” You may place your hands wherever they are comfortable.  You can sit in a straight back chair or cross legged on the floor, sitting on a cushion or rug.  Pg 46
When you feel yourself getting drowsy, as so often happens as you start to relax,” move away from your back support and give your full attention to the prayer.“  Pg 48 “If from the earliest days you can remain awake throughout meditation, you will be able to descend from the surface level right into the unconscious and walk about completely aware.” Pg 48
It is important that we get enough exercise, eat a well balanced diet and get enough sleep if we want to meditate without so many distractions.  The mind will still try, so it is important to once again go back to the words of the prayer.  Pg 51
It is important to meditate for 30 minutes at a time and no more or less.  Staying in meditation longer than 30 minutes may trigger deeper emotional responses, so stick with the set time.  If in that period of time you feel fear about what is happening, open your eyes for a moment, go back to the prayer and then when you are comfortable close your eyes again.  If you see bright lights, hear sounds, just keep focused on the prayer, do not be distracted by these images.
To make progress in meditation you must be regular.  Put your meditation first and everything else second.  “…learning to control your mind is difficult…(yet)what you are seeking is glorious beyond compare.” Pg 56
Come join us next week October 20th  at 2PM for Chapter 2.  Also, next Saturday Sandra will be leading a meditation class at 11 so come join us as we share our meditation time together.  Contact Sandra if you plan to be at the Meditation Class.  Have a great week and peaceful meditating!

Book Club: Crazy, Sexy, Diet Chapter 9 & 10

September 1, 2012
Book Club Chapter 9, Supplements
Thanks to all who came to group on Saturday, it was fun to see everyone and to get caught up on the happenings over the last 2 weeks.  We chatted so much we didn’t discuss the chapter, so I will just briefly go over it for our blog.
Kris’s message throughout the book is the importance of getting nutrients from the fresh foods we eat and she starts the chapter by reiterating the point.  She then goes on to say there are a few supplements she suggests and they are:
Probiotics,  the ones high in lactobacillus and bifidobacterium.  Probiotics are meant to restore the balance of bacteria in your intestines.  Pg 166
Superfoods; these are rich in phytochemicals which can reduce the risk of certain forms of can, reduce inflammation, and strengthen the immune system.  Pg 167
Examples of superfoods are blue/green algae, spirulina,and chlorella.
Vitamin B12 is a vitamin needed if you are following a vegetarian diet, because B12 isn’t found in plant food.
Many people are low in Vitamin D, and she recommends Vitamin D3 2000- 4000 iu daily, pg 169 (Frank Lipman, MD)  It is very interesting the many signs and symptoms of Vitamin D deficiency (fatigue, general muscle pain and weakness, tender sternum, muscle cramps, joint pain, weight gain, restless sleep, etc.) pg 169
A good multi-vitamin is ok to be on the safe side.  
Omega 3 is an essential fatty acid, particularly the ones that get the omega 3 from algae.
Digestive enzymes,  2 per meal just to help your digestive system and to let your body divert this energy to other places where it is needed.
Aloe Vera can be taken as a boost for your overall immune system.  A capful of aloe vera in 1 liter of water and drink it all morning.
As you can see this chapter was brief yet once again full of good information.

Chapter 10 The Adventure Cleanse Begins!
The 21 day cleanse that is outlined in the book is meant to “tune your body, mind, and spirit”.  “This is not about obsessing about every mouthful of food you eat but to have a peaceful feeling in your heart and in your body”. Pg 177   Each day starts with meditation, affirmations  and then a healthy green drink.
Kris has included many recipes in her book and I will print the recipes of the dishes we had in class to add to your repertoire of healthy food options to incorporate into your life.  The whole idea is to “honor the angel inside” pg 178 and to have fun as you explore this new way of living life.  The chapter has 21 days containing “a focus, affirmation, prayer, diet or lifestyle tip and God pod motivation to get your ass in gear”. Pg 178
We decided to have a potluck in class today as a way to help people get started.  We have now tasted several of the recipes in the book and today many people brought recipes that they found elsewhere.  We know how they taste and which  ones we enjoy, so that when we get started we can be kind to ourselves and serve some of our favorites.  The food today was delicious, pretty and so healthy.
Good Luck to all who attended group and to those of you who followed along online.  This book is a challenge, yet a gift to us all if we change even one part of our diet and lifestyle, releasing what no longer serves us well and incorporating new and refreshing ways into our daily lives.
Recipes Follow:

1)Marinated Kale Salad  (Karen Henckell)
Marinade:
1 clove garlic, finely diced
1 lemon, juice from
1T agave nectar or your favorite sweetener
pinch Himalayan salt
pinch pepper
¼ cup flax seed oil
Salad:
1 bunch kale, stems removed and torn into bite sized pieces
1 cup cherry tomatoes
2 avocados, chopped
¼ head purple cabbage, chopped
¼ cup hemp seeds
¼ cup purple onion

Combine Kale with marinade.  Massage for a few minutes to coat well, set aside.
Prepare tomato, avocado, cabbage and onion.
Stir into kale mixture and mix well
Sprinkle hemp seeds on top and mix in.

2)Broccoli Avocado Salad
2 ripe avocados
2 ripe mangos
2-3 cups broccoli chopped into small pieces
½ cup red onion
¾ cup raisins
pinch of sea salt

Combine all and serve
Ramen-Broccoli Slaw

Dressing
½ cup sugar (stevia or whichever sweetener you like)
1/3  cup white vinegar
½ cup vegetable oil
Salad
1 12 oz bag broccoli slaw mix
2 (3 oz) packages ramen noodles
4 scallions, sliced thin
1 cup shelled roasted sunflower seeds
1 cup slivered almonds, toasted
Whisk sugar and vinegar in medium bowl until sugar dissolves.  Gradually whisk in oil.  Set aside
Combine broccoli slaw, ramen and flavor packets, scallions, sunflower seeds and almonds in a large bowl.  Drizzle dressing over salad and toss until well coated.  Refrigerate salad, covered at least 30 minutes or up to 2 hours.  Toss again before serving.

4)Green Juice
Turnip greens (6 leaves)
1 cucumber
1 lime
1 bunch cilantro
grapes 1 bunch
2 red apples
2 green apples
3-4 shakes of cinnamon
Put through juicer and enjoy.
5) Quinoa Summer Salad
2 cups vegetable stock or water
1 cup quinoa
4 cups combined vegetables of fruit such as:
(raw diced cucumber, tomatoes, stone fruit, peppers, mushrooms or grapes, or lightly steamed veggies such as corn, broccoli, asparagus, zucchini, green beans, peas, etc.)
½ large red onion minced
1 T wine or vinegar
2 T freshly squeezed lemons
3 ½ T extra virgin olive oil
Sea salt and ground pepper to taste
3 T sliced or slivered almonds toasted
½ cup finely chopped parsley or cilantro
Cook quinoa according to directions, allow to cool.  Combine veggies, lemon jce, vinegar, olive oil, and seasonings.  Toss in the cooked quinoa, almonds and parsley/cilantro.  Serve chilled.

6) Nutty Pulp Power Bars
2 cups rolled oats
2 carrots
3 medium apples
1 cup chopped almonds
½ cup sunflower seeds
½ cup pumpkin seeds
¼ cup toasted sesame seeds
½ cup honey
¼ cup maple syrup or agave nectar
1 tsp cinnamon
½ cup flax seeds
¼ cup cacao nibs
Yields;  2 dozen bars

Instructions:
Preheat oven to 320
Cut carrots and apples and run through juicer, saving both pulp and juice
In a large mixing bowl toss rolled oats in ¼ cup of the juice.  Add in all the remaining ingredients and mix thoroughly.
Spread onto a greased cookie sheet and bake in 320 oven for 45 mins or until dry and set.
Let cool and cut into bars

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