Kleen Almond Berry Quinoa Porridge

This morning I decided I wasn't in the mood for my typical eggs and bacon breakfast, so I decided to experiment with something I heard about a while ago -- quinoa porridge! It was super simple, fairly quick (quicker than boiling steel cut oats!), extremely nourishing, amazingly delicious, and of course, Kleen! And for those of you unfamiliar with quinoa, it's actually not a grain, as most people tend to think (even foodie mags), it's a seed derived from the goosewort plant, a relative to swiss chard and spinach, which makes it much more easily digestible. It also contains all nine amino acids, officially qualifying it as a complete protein. So fear not... if you typically enjoy a protein-rich breakfast, quinoa stacks up pretty nicely. One cup of cooked quinoa has fifty percent more protein than oatmeal at nine grams of protein while oatmeal provides

only six. And if you're a migraine sufferer, then quinoa is your new friend with an impressive load of magnesium and riboflavin, both of which help reduce the intensity and frequency of migraine headaches. It also boasts a decent level of vitamin B-6 and iron, both of which leave you feeling energized while giving your metabolism a lovely boost!

So, here's the scrumptious recipe for my Kleen Almond Berry Quinoa Porridge!

• 1 cup of uncooked quinoa
• 3/4 cup of almond milk (or milk of choice)
• 1/2 cup of raw almonds (chopped, slivered, or whole, but I like whole!)
• 2 tablespoons of almond butter
• 1.5 cups of mixed berries (I used frozen blackberries, blueberries, strawberries, and raspberries)
• 2 tablespoons of chia seeds
• 1/2 teaspoon of cinnamon
• 1/2 teaspoon of vanilla extract
• honey, maple syrup, or stevia to taste

Directions: Add 2 cups of water and 1 cup of quinoa to a medium size saucepan and boil the water. Once boiling, reduce heat to a simmer and cover for fifteen minutes or until all the water is absorbed by the quinoa. Add your milk, vanilla extract, almond butter, and cinnamon and stir well. Once desired consistency is reached, toss in the berries, almonds, and chia seeds and mix thoroughly. If you use frozen berries like I did, the color will probably turn purple. Finally, taste and add sweetener if desired. Serves 4.

I promise, this recipe will NOT let you down. It was seriously so delicious I almost couldn't stop eating it. And all the almonds that abound in this recipe will give you close to a day's worth of calcium and magnesium (and you know how much I love magnesium!), and an awesome source of healthy fats. And the berries are chock-full of antioxidants, which help destroy free radicals, which are the vicious little mutants that cause cancer. As for the chia seeds, they offer a great source of Omega-3 essential fatty acids as well as more magnesium, calcium, and iron! Oh, and the cinnamon... it's blood sugar balancing, so you shouldn't suffer from a mid-morning slump that leaves you reaching for a donut. I'd say all around, this might be the new breakfast of champions. But I'll let you decide that one for yourself.

Oh, and did I mention it's gluten-free AND vegan AND paleo/primal?! :)

Enjoy!

--Keely

Not just your Gramma's workout anymore

If your grandmother is anything like mine, she must be an avid walker. And Grammy is 87, so I'd say she's doing something right. What are her secrets to a long life well-lived? Flossing, moderation, the perfect lipstick, and walking. But Grammy's not the only one who recognizes the value of a nice, long brisk walk. If you travel to New York or Paris, you will see only the leanest people strutting around, cappuccinos in hand. Even a college campus sports mostly lean people. And that can't be totally attributed to youth because as we all know, college students don't lead the healthiest lifestyles. Hmm... what could the correlation possibly be? 

I'm going to speculate that it might be walking. Remember the American Medical Association's oft forgotten advice of taking 10,000 steps a day? Many people still actively ensure that they reach their goals through the purchase of a pedometer. But, if you know that 10,000 steps is roughly 5 miles, you might be able to do the math yourself. Regardless of how you get those steps in, rest assured that your mind and body will thank you.

Once upon a time I was an avid runner, a slave to the "chronic cardio." In part, this was because my dad (and once upon a time, my mom) always had been a runner and I found that once I got over "the hill," running was a great way for us to bond and just chat about whatever. Plus, the endorphins are pretty nice too, maybe even a little too nice. Somewhere along the way I became addicted to those endorphins and only running could give me that next high. 

I'm telling you this because I learned that running was really not the best thing I could be doing for my body. I still argue that it was beneficial to my mind and stress levels, but I now know that walking is a much healthier, easier (no shower needed after!), and more calming way to get my daily dose of nature (vitamin D!) while burning fat and chatting with someone I love. Running can be extremely taxing on your adrenals and hormones, but walking can actually be great for people suffering from adrenal fatigue and/or hormonal imbalances. Plus, anyone can start a walking regimen, regardless of your fitness level.

Another reason that walking is superior to running and other forms of chronic cardio is that it simply is more natural for our bodies... people have been walking since people have existed. If you think our ancestors were running to get from place to place, think again. Their movement consisted of lots of low-level walking with the occasional sprints to kill and acquire food or escape danger. It simply makes evolutionary sense to walk and sprint rather than jog/run for exercise. It will ensure the optimal expression of our genes, which is really what we should all be after anyways, right?

And let's not forget all our Grammas out there walking it out everyday. In fact, if you ask an elderly person what their secret is to living pain-free with loads of vitality well into their 80s and 90s, you might be surprised to hear them say that they didn't exercise at all. At least, not in a conventional, let's-go-to-the-gym sense. They did lots of walking, gardening, perhaps biking, hiking or maybe even some yoga. But rarely will you hear them say they hit the gym five days a week. Food for thought.

DIY Beauty: Sea Salt Spray

Recently I have been getting really into DIY beauty because let's face it, it's just cheaper and it lets me know exactly what I am putting on (and into) my body. If you don't like to wash your hair very often or if your hair is on the finer side, this recipe is for you.

Disclaimer: Hair may not look at good as Nat's

Ingredients: 
1 cup hot water (not boiling)

• if you want to lighten your hair naturally, you can use chamomile tea
• if you want to darken your hair naturally, you can use black tea 

2 tablespoons epsom salts (or more for extra texture)
1/2 teaspoon Himalayan or sea salt (optional, for stiffness)
1/2 teaspoon jojoba oil or your favorite conditioner 
1/2 teaspoon vanilla extract for a delicious warming scent (or whatever else you want to use!)
few drops of lemon juice and 1 teaspoon vodka/alcohol

• this is only needed if you want to lighten your hair because lemon juice has lightening properties and alcohol preserves color

Directions: Find a spray bottle that holds up to 10 ounces (mine only held like 8 I think). Pour hot water/tea into the bottle and add epsom salts, sea salt, conditioner/jojoba oil, vanilla extract, lemon juice, and alcohol if using. Put cap on bottle and shake for 1-2 minutes or until epsom salts and sea salt are completely dissolved. Store in the fridge if using lemon juice or tea base, otherwise at room temperature. Lasts 3-4 months, possibly longer. 

I hope you enjoy using this as much as I have! You can apply it to either wet, damp, or dry hair. For me, it works best on damp hair when applied at night before bed and then left to dry naturally overnight. If you really want to amp up the waves, then braid your hair after spraying it all over your hair from root to tip and hit the sack.  In addition to being totally Kleen, some of these ingredients have other beneficial properties. For example, chamomile tea is extremely calming, epsom salts are a great way to get your much needed magnesium, Himalayan salt is chock full of minerals and can be quite detoxifying, and jojoba oil is one of the most moisturizing things you can put on your body. It's actually not an oil at all, but a wax, and it will give your hair the glossiest of sheens. Enjoy and let me know if you have any DIY beauty recipes that you use!



Source: Wellness Mama

10 Most Common Nutrient Deficiencies (and what to do about them!)

Even when eating a nutrient-rich, whole foods diet, we still can come up a little (or a lot) short in the vitamins and minerals department. It can be frustrating when you feel like you're doing everything right, but seem to still be "missing" something. Plus, our ancestors didn't take supplements to fill in the nutritional gaps, so why should we? Many speculate that our modern, industrialized soil is partially to blame, with it's shameful lack of iodine, magnesium and selenium, just to name a few. Furthermore, our irrational fear of fat and cholesterol, even when it's the good fat that our bodies so desperately crave, but for which we continuously turn to sugar-laden foods instead. In short, eat more fat and less sugar and see how you feel after a week or two. And finally, a complete lack of awareness of the existence of certain vitamins and minerals will obviously result in an absence of them in our diets.

So what are we likely missing and where can we find it?

1) Iodine: Seafood, fish (pollock, codfish, abalone are best sources), shellfish, crustaceans,
seaweed, hijiki, kelp and egg yolks

• Supplement options: kelp supplements, Lugol's solution, Iodoral, and Iosol
• RDA: 150 micrograms

2) Selenium: Brazil nuts (1or 2 nuts daily is enough), wild salmon, kidneys, crimini, shiitake mushrooms, lamb, turkey, shrimp, cod, halibut, and egg yolks

• Supplement options: selenothionine (plant source), selenocysteine (animal source)
• RDA: 200 micrograms

3) Magnesium: Leafy greens (swiss chard and spinach are solid), nuts, seeds, dark chocolate, espresso, mineral water (Gerolsteiner is a good mineral water brand) and halibut

• Supplement options: Magnesium supplements ending in -ate are the most bioavailable, but transdermal magnesium rubbed on the ribcage and inner arms is another alternative
• RDA: 400 mg (but aim to get it from food)

4) Vitamin K2: Pastured egg yolks, goose liver, grass-fed butter, aged cheese and fish eggs

• Supplement options: high-vitamin butter oil
• RDA: 1-45 micrograms

5) Vitamin B-12: Animals - liver, sardines, and salmon are highest

• Supplement: methylcobalamin (if you're a vegetarian, this is your best option)
• RDA: 1 microgram of methylcobalamin, but if you're a carnivore, you should be fine on B-12

6) Manganese: Nuts - hazelnuts, pine nuts, pecans, walnuts, macadamia nuts, almonds mussels, oysters, and clams

• Supplement options: best to get it from food, as Manganese supplements are likely hard to find and/or pricey
• RDA: 2-5 micrograms

7) Choline: Liver, egg yolks, offal (brain, kidney, heart) and beef cube steak

• Supplement options: cell membranes contain phosphatidylcholine, but eating is way more fun than hunting for that
• RDA: 425 mg for females, 550 mg for males

8) Vitamin C: Citrus fruits, tomatoes, tomato juice, potatoes, red and green peppers, kiwi, broccoli, strawberries, brussel sprouts, cantaloupe and fortified breakfast cereals (wouldn't be my go-to though)

• Supplement options: readily available, but again, eating is way more fun
• RDA: 19-90 mg for males, 75 mg for females

9) Iron: 2 forms: heme - red meats, fish and poultry & nonheme: plants like lentils and beans, enriched and fortified foods. Animal-derived sources are more bioavailable, but most dietary sources are nonheme.

• If you're anemic or vegetarian, you might consider a supplement, otherwise food is just fine. 
• RDA: 8 mg for males age 19-51, 18 mg for females age 19-51, 8 mg for males and females 51+

10) Zinc: Oysters, red meat, poultry, fortified breakfast cereals, beans, nuts, whole grains, and dairy products (full-fat and organic for most benefit). Note: beans and grains have compounds that prevent full absorption of zinc in the body, so herbivores will need about twice as much as omnivores.

• Supplement options: supplemental zinc is great for the skin and the reproductive system! I've used this one with great results and it can also be found at Earth Fare. 
• RDA: 11 mg for males, 8 mg for females

So you may have noticed a bit of a pattern here: if you're a fat-fearing vegetarian, then you will likely be missing a few key nutrients, as quite a few are only available in animal sources, egg yolks, and various nuts. And everyone could do with a few more veggies and fruits on their plate, so load up on the good stuff and save your money for the finer things in life -- dark chocolate, red wine, vacations -- you get the gist... eat well and take a chill pill (proverbial, not literal!)
.

--Keely

Oral Detox: How to get a Kleen bill of health

I purposefully omitted the practice of oil pulling last week when I did my post on coconut oil because of its mystifying and sometimes controversial reputation. I thought it deserved a full length post to help clarify everything you need to know about this ancient practice. Many people find it mystifying because they might be aware that it exists, but are completely unsure how to properly implement it into their daily routine. Moreover, insufficient scientific studies on oil pulling have given it something of a bad rep among the skeptics (ahem, modern medicine!) which has lead many to doubt its efficacy.

So I decided to launch my own mini-investigation on the efficacy of oil pulling, complete with a highly scientific experiment in which I actually deposit the oil into my mouth and swish it with everythang I've got.

The purpose of oil pulling is to improve your oral health by removing plaque and toxins without harming your gums or teeth. Essentially, this works because like dissolves like (I know, we all slept through Chemistry class), but don't think oil pulling should replace your teeth brushing. You'll still definitely want to follow up with a solid brushing and flossing (if you're into that). Feel free to ditch the Listerine though -- oil pulling will give you the same whitening effects while also improving your tooth sensitivity!

So, now I will give you a rundown of my little experiment today:

1) Put 1-2 tsp. of coconut oil into your mouth (pleasant taste, funky texture). You can either pre-liquefy it or allow it to do so in your mouth. I went with the latter (microwaves are creepy and stovetops take too long!).

2) Swish it, swish it real good! Shoot for 10 minutes, but gradually work up to 15-20. DO NOT EXCEED 20 minutes, as the toxins may start to re-release into your body. I was expecting this to be way worse than it actually was. I thought I would be doing good to make it to 5 minutes, but I made it to 15! Needless to say, I was decidedly impressed. And I LOVE that there was none-uh-dat burn that Listerine so kindly offers.

3) Spit into the trash, not the sink/toilet! The mixture will be pretty toxic so you don't want to release all those icky toxins back into our circulating water supply. You might be surprised at how toxic your insides are, so please, don't share with the rest of us. Sharing is not always caring, folks.

4) Rinse and brush (and floss)! Warm water is best for rinsing, fluoride-free toothpaste is best for not reintroducing any more toxins, and floss is just, well, good I suppose (Grammy knows best!).

**Supposedly, this is most detoxifying when done in the morning on an empty stomach before breakfast, but if nights are when you do your personal care routine, then go for it. Whatever will make it happen more consistently will ultimately determine your success.

Need more convincing? Here goes...

1) Fights oral bacteria, plaque, gingivitis, and micro-organisms

2) Improves skin, particularly for those with skin conditions

3) Alleviates arthritis and joint pain

4) Reduces frequency and intensity of headaches, particularly of the migraine variety

5) Balances hormones and helps with hormonal issues

6) Fights infections

7) Boosts liver function through cleansing

8) Improves digestion

9) Healthier gums, whiter teeth, a dewy glow... what's not to love?

Proponents claim that if our oral health is an indication of our heart health, isn't it at least possible (even likely) that it's related to all of these other areas of our body? Personally, I say, "Why the heck not?" It's economical, easy, effective and sort of exciting when you get to thinking about all of the possible ways you're Kleening out your body and giving your whole system a bit of a reboot. If nothing else, do it for the pure vanity of having a brighter smile. If the eyes are the windows into the soul, then the smile must be the window into the heart. Oh, wait...

--Keely

Why we should all brush our skin

Recently, I stumbled across a new, simple, and cheap (albeit bizarre) way to effectively detoxify our bodies and relieve stress. Dry skin brushing has been around for a while, and is thought to have originated in Finland as part of the cleansing process when using a sauna. While history is all well and good, you probably are more concerned with what it is, how to do it, and what the purported benefits of this strange method are. Here goes...

What it is: The process of brushing the skin in a circular motion with a natural bristle brush to stimulate circulation thereby promoting a cascade of other detoxifying benefits.

How to do it: Purchase a natural (not synthetic) brush with a long handle that will effectively reach all areas of your body. Proceed by getting in the buff and climbing into the bathtub so that the falling skin can be easily washed down the drain (gross, I know!). Begin brushing at your feet and move in long, sweeping motions toward your heart. Feel free to go over each area as much as you like, overlapping several times for good measure. However, make sure to brush more softly over sensitive areas. At first the skin may feel slightly odd and sensitive, but this will subside with increased frequency. After you've brushed your entire body, hop into the shower to rinse all those yucky dead skin cells off your body. If you really want to amp up the detoxification, you can alternate between hot and cold water to further stimulate circulation and thus detoxification. Upon exiting the shower, pat skin dry and apply a natural oil to protect and moisturize. Coconut oil is obviously my favorite for this. This routine is most effective when done daily, but twice daily will produce even quicker results.

Benefits: 

1) Exfoliates dead skin

2) Stimulates lymphatic system

3) Reduces cellulite (and possibly the MOST successful option for this)

4) Unclogs pores and decongests skin

5) Increases circulation and encourages body to eliminate waste

6) Provides a new way to relieve stress

7) Improve digestion and kidney function via better nutrient absorption

8) Strengthens the immune system

9) Stimulates hormone and oil-producing glands, helping all systems run smoothly

10) Prevents premature aging through tightening of the skin by increased blood flow

11) Tones the muscles by evenly distributing fat deposits (great option for people who are unable to exercise)

12) Improves nervous system function by stimulating nerve endings in the skin

13) It's invigorating and pampering -- plus, you'll notice a dewy, glowing complexion to boot!

I really can't think of any reasons why you wouldn't want to try this ridiculously easy, effective, and economical way to enhance your daily detoxification and stay Kleen for life. Let me know how it works for you!

--Keely

Natural Beauty: Coconut Oil

Coconut oil has experienced something of a popularity rise recently, and for good reason. Anyone who peruses Pinterest for a few minutes is likely to stumble across another proclaimed beauty use for this miracle food. However, many people, myself included, are wary of applying any type of oil to their skin for fear of worsening their already oily/combination skin. Even my (former) dermatologist told me to stay away from any and all oils, claiming they would only exacerbate sebum production (I know, I know, that is literally the grossest word imaginable).

So, I went and purchased all the oil-free Neutrogena products I could find (thanks, Walgreens!) and began slathering my skin in their powdery, sebum-reducing goodness. Needless to say, this was not a Kleen beauty practice. I bet you can guess what happened next... after months of Neutrogenism, I started to notice that my skin was actually worsening! I hopped on my laptop for a little light research and stumbled across the Detoxifying Mecca that is the Environmental Working Group's Skin Deep Cosmetics Database. Check it out here. Disclaimer: you might become addicted, spending countless hours meticulously sifting through each and every one of your personal hygiene products only to throw them away, and then commence the search for less icky, EWG-approved ones. And yeah, there's an app for that.

I'll save the cosmetics post for another time because today I want to tell you about all the glorious benefits of something that many of you already have in your pantry: coconut oil.

1) You can use it as an effective, much cheaper eye cream to reduce the appearance of dark circles and fine lines.

2) It's literally the most divine body moisturizer known to man, especially when used fresh out of the shower because it locks dat moisture in!

3) Dry, cracked feet? Just slather it on those puppies before bed and put on your fluffiest socks and you will have feet like a baby's bottom when you wake up. No joke.

4) All nat-u-ral makeup remover... (particularly handy for stubborn under-eye makeup).

5) Mixed with a little baking soda and cinnamon, it can be a great facial scrub! Sayonara, St. Ives...

6) One of my personal favorite uses for coconut oil is as a shaving lotion. I haven't purchased shaving cream in years...actually probably never because I'm cheap. :)

7) If you're one of those people who cares about the appearance of their nails, unlike me because nails are overrated, then it can apparently be an effective cuticle cream...

8) At a farmer's market last spring I found this shnazzy deodorant made from virgin coconut oil and other natural ingredients. No aluminum or parabens here!

9) My friend Laura has touted the relaxing and detoxifying benefits of adding a few drops/spoonfuls of coconut oil to a hot bath (water must be above 76 degrees to avoid solidification), but unfortunately I can not verify this because I haz no tub.

10) Because of it's antibacterial, antiviral, and antimicrobial properties, it is an effective cleanser for your body and face and many natural companies utilize it in their soaps. I LOVE this one and it makes for highly entertaining shower reading!

11) Although I have yet to try it, it can even replace your insect repellent when mixed with other high quality essential oils.

12) And last, but not least, coconut oil has long been heralded for its hair conditioning properties. It seems to be particularly useful for frizziness, African hair, chemically-treated hair, and dandruff.

Coconut oil is definitely much more economical than buying a separate product for every skincare and beauty need, plus it's free from those icky toxins that pervade the mainstream options. There's probably about a million more uses out there, but these are the ones I tend to see the most. Feel free to let me know if I missed any!

--Keely

Implementation of Supplementation

Supplements are an important part of living Kleenly because they not only fill in the nutritional gaps (hello, multivitamins), but they can also help to keep you Kleen internally. So today I will share one supplement that I have extensively researched and implemented into my own daily routine. And because I'm all about economical lifestyle changes, I have found a few tricks to mitigate the impact of supplements on your wallet.

The Sunshine Vitamin

I am starting with this All-Star vitamin because it is still technically winter here, and winter is when our vitamin D levels plummet. If you remember much from middle school science classes, you'll know that our bodies can make their own vitamin D with proper sun exposure. But what is proper sun exposure? Proper sun exposure is the sunlight produced between the hours of 10AM and 3PM; however, the specific type your skin craves are UVB rays. UVA rays, on the other hand, are those little monsters that burn our skin to a crisp, but they also do nothing for our production of vitamin D. 

Americans are constantly told not to venture outside without your SPF 100, but in reality, our bodies crave about 15-30 minutes of daily sunlight without the Banana Boat slathered all over our pasty bodies. (After that you'll probably want to bust out that Banana Boat though.) This is the way we were designed to obtain our daily dose of vitamin D, but for many this is simply not an option. Fear not! There in lies another option.

Oral supplementation is a great way for all the busy office gurus and Northern dwellers to get their daily dose of vitamin D. Look for vitamin D3 (cholecalciferol) not vitamin D2 (ergocalciferol)! As far as dosage, it is possible to overdose since it is a fat soluble vitamin, but extremely unlikely as scientists think it could take millions of IU daily. A good place to start would probably be 4000 IU, but since our bodies can make 10,000 IU in an hour from mere sun exposure, any dose up to that should be fine, but perhaps unnecessary. In the winter months, you might want to try even more.

So now you're probably wondering what the myriad benefits of this miracle sunshine vitamin are... 

1) Vitamin D reduces systemic inflammation

2) It helps promote a healthy, balanced immune system

3) Vitamin D supports cardiovascular health

4) It promotes normal functioning of the nervous system

5) Vitamin D increases absorption of calcium from the small intestines

6) It promotes mineralization and growth of bones

7) Vitamin D can prevent autoimmune diseases, such as MS and inflammatory bowel disease

8) It can lead to the upregulation of genes that control as many as 80 different metabolic processes. 

9) Finally, optimal vitamin D levels can reduce your risk for most cancers, particularly breast and prostate

Obviously it's cheaper to just get out in the sun as much as possible. However, if you want to go the oral supplementation route, I recommend buying them in bulk on Amazon. I have found that the bigger the size you buy, the cheaper per unit, by far. And then, ta-da! You don't think about it (or pay for it) for months!

--Keely

How to Get a Bigger Brain

The history of meditation dates all the way back to ancient times with most scholars agreeing that it is at least a 5000 year old practice. There's only a handful of other things that humans were doing 5000 years ago and continue to do today, so it must produce some pretty profound benefits, eh? Meditation is thought to have originated in Asia by hunter gatherers and passed down from generation to generation. It wasn't until much, much later that the art of meditation became popularized by Buddha, who ultimately paved the way for our modern understanding of meditation. 

If you've ever contemplated the idea of sitting around contemplating ideas for a while, read on for a few reasons why you should take the plunge into your mind and out of your surroundings. 

1) Studies show that meditation can cause neuroplastic changes to the gray matter of your brain, and they change after only eight weeks of practice. 

2) In addition to tranquility and physiological relaxation, meditation can provide cognitive and psychological benefits that persist throughout the day. 

3) People who practice meditation claim that it can increase their awareness in the present moment (mindfulness), leading to a non-judgmental outlook on life. 

4) Brain regions involved in learning and memory, emotion regulation, sense of self, and perspective taking showed increases in gray matter concentration. 

5) By practicing meditation, we have the power to literally alter our brain's structure and size, as well as our general sense of well-being. 

6) Meditation allows us to perceive our thoughts and reactions from a more level perspective; in essence, we teach ourselves to observe our emotions instead of allowing them to relentlessly control us. 

7) ANYONE can do it, ANYWHERE, ANY PLACE, ANY TIME. It's like free therapy. (But I'm definitely not saying that it should replace your therapy sessions. Not yet at least).

8) Physiological benefits: lower blood pressure; reduced activation of certain brain regions associated with anxiety; a thicker brain leading to faster processing; better memory formation; enhanced decision-making skills; better immune system; and greater longevity.

9) One study found that practicing loving-kindness meditation  can reduce stigmatizing and discriminating attitudes toward people who are superficially different from you. 

10) Dr. Robert Schneider conducted a study in which one group practiced transcendental meditation for 20 minutes twice daily and the other researched their health for 20 minutes a day. After five years, the group who meditated saw a 48% decreased risk of strokes, heart attacks, and even death!

I hope this will at least inspire you to implement just five minutes of meditation into your daily routine. Look out for a future post that will help you to design your personal meditation practice. 

Stay zen!
--Keely