Unspoiled. Undisturbed.

If you find it difficult to sit still and keep your eyes closed whilst meditating, then walking meditation could be good for you.

There are four components to a walking meditation:

· Becoming aware of your breathing · Noticing your surroundings · Being conscious and attentive to your body’s movement · Taking some time to reflect on your meditation experience

Become aware of your breathing in much the same way as you would for the breathing meditation process.

Notice each breath as you breathe in and then breathe out again. Become conscious of the air filling your lungs and use each exhalation to send out any distracting thoughts – you’ll find that after a little bit of practice, your extraneous thoughts will quite happily ride out of you on a cushion of air!

When you start noticing your surroundings, you’ll likely be amazed. We take lots of things for granted in our everyday life and much of what is around us goes completely unnoticed.

When you are walking around, notice the different colors that you see.

Notice that even blades of grass, which initially appear just “green”, are actually varied in color and hue. You’ll find that once you start this tuning in process, you’ll notice more and more things that have previously escaped your attention.

Don’t just notice colors. Listen out for sounds.

There may be bird song, road noise or the chatter of people or animals. Consciously tune in to these different sounds. Notice the different tunes sung by the birds. If you are in an urban area, pay attention to the different traffic noises.

Each car’s engine sounds slightly different. So does the sound of wheels on tarmac. You’ll find yourself hearing things that have merely passed you by before. There are also smells to fill your senses.

Maybe the aroma of freshly mown grass or the sweet smell that occurs just after a shower of rain. There are plenty of smells in the atmosphere and the chances are that most of these have slipped past your consciousness.

Tune into your body’s movement.

Start to notice the light pressure on the soles of your feet as you walk. Be aware of the air brushing onto your skin, whether it’s a calm day or a windy one.

Pay attention to your body’s movement as you walk around. Feel how your arms swing as you walk along. Notice how you hold your head – is it upright and attentive or a different position?

Switch your attention to different body parts as you are walking and you’ll be fascinated at what you find.

Once you’ve completed your walking meditation, take a small amount of time to come back to your normal world. During this period, mentally run through your thoughts and feelings that you experienced during your meditation time.

Think what you can do to enhance your experience even further next time you choose to do a walking meditation. Gradually come back from your peaceful site to your regular world.

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Cooking is already part of our daily lives.

Through cooking, we can express directly what we feel. It is also through cooking that we can protect our own health for a long-term period.

That is why we should carefully execute every step and every ingredient while cooking. Because cooking can either save us from starvation or can totally poison us. So with this, here is the top 6 healthiest way to cook for your whole family.

1.) Steaming

The next time you eat your tuna, chicken, salmon, pork or any meat try to steam it than to fry it. Steaming is a low-fat technique of cooking.

This technique cooks your food with the moist heat of the vapor. Doing this kind of cooking technique enables you to lessen the fat content of your food. Why? Simply because you will not need any oil or grease to cook your food. You will just simply place your vegetables or meat in the steamer and with the right amount of seasonings then you are done. Simple, right? So for your next meal of steak or tuna try steaming it and you will get rid of those dry and saggy meat from the pan.

2.) Poaching

For the past trial and error in cooking, it only proved that poaching is way better than frying. Poaching will not require any oil.

It delivers an exceptionally tender texture to your meat or eggs. The secret in poaching your meat is to immediately remove the skin of the chicken or when it simmers gently stray out the bubble form of fat on the surface.

If you wonder about the taste of your food well, consider making a good sauce for your meal then you are good to go. A simple tip for you: do not drain the water off of your cooking dish but instead try to reserve it and use it to your vegetables. It will be a good broth base for your vegetable soup. Or maybe keep it in your fridge and use it later on for your next family meal.

3.) Broiling

Broiling is a cooking technique which does not need any oil for cooking your meat or vegetables. But aside from lessening the oil, broiling reduces the saturated fat from red meat which is better for your health.

After cooking the meat, do not use the fat drippings in the rack and pan instead discard it. You do not want to ruin your journey to a healthier you. Aside from being a low-fat cooking technique, broiling also cooks your food quickly using high heat. But do not worry about the meat getting overcooked because it will just the outside that turns brown inside of it is still tender.

So for your next family meal, try some broiled steak with some vegetables as your side dish.

4.) Wrapping

Using a paper pouch in your food while cooking traps the moistures and juices which you would want to have. Wrapping will not dry out easily the meat or vegetables. Just make sure that you use waterproof and oven-safe parchment paper. Because you would rather want to spend your cent on those good quality wrappers than wasting your entire meal and end up starving. So for your next steamed or baked meals try wrapping them with parchment paper and you will enjoy fully the meal. And aside from that, you will also feel excited as you open the wrapper. It is like opening a gift on Christmas.

5.) Pureeing

Pureeing the vegetables gives an extraordinary texture in which it turns into a velvety and smooth one. When you puree your vegetables try to simmer it first. Then after becoming tender, blend them with the broth for the simmer process. You can have it as your main dish or a side dish. Either way, they will stay low-fat meal. But if you want some kind of extra taste to your pureed vegetables then try to garnish them with some fresh herbs.

Or maybe sprinkle it with some chili flakes for a kick. You can also add some olive oil to it since this kind of oil is a healthy one. It is better to choose a healthy option of oil rather than avoiding to add some since the market nowadays offers a healthier oil.

6.) Baking

Just like steaming and broiling, baking does the same. Doing this cooking technique lessen the fat content of your food. You can control or even eliminate the usage of the oil. But make sure that before putting the food in the oven everything is done properly.

Just like preheating first the oven and making sure that you have the perfect taste for your food. Because once it is in, it will be hard to change anything from it. So for your next meal try baking it instead of deep-frying it. In this way, you are having a low-fat meal for your family.

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