Walnut Pesto Apple Sandwiches

2 packed cups fresh Basil
 1/2 cup grated Parmigiano Reggiano
 1 clove garlic, degermed
1/4 cup pine nuts
1/2 cup extra virgin olive oil

 1 large load pumpernickel bread
1 cup almond slivers
2 cups alfalfa sprouts
8 McIntosh apples, sliced
2 cups aged cheddar (minimum 5 years old)

Pesto: To toast pine nuts: Heat them in a dry pan on medium-high for 8-10 minutes, stirring often. When they begin to turn a golden brown take them out of the pan. Into a food processor, throw fresh basil, grated parmesan, garlic, and toast pine nuts. While processing, add olive oil in a steady stream until mixture is smooth. Set aside.

Cut the pumpernickel bread into ½-inch slices. On each slice of bread, stack a layer of mayo, a layer of pesto, a sprinkling of toasted almonds, some Alfalfa sprouts, a layer of sliced McIntosh apples, and some crumbled cheddar. Place another bread slice on the top and repeat for another layer. Top off with a final slice.

Health benefits of Walnuts

The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

  • They are rich in monounsaturated fatty acids and an excellent source of all important omega-3 essential fatty acids. Regular intake of walnuts in the diet helps to lower “bad cholesterol” and increases “good cholesterol” levels in the blood.
  • Eating just as much as 25 g each day provides about 90% of recommended daily intake of omega-3 fatty acids. Research studies have suggested that fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
  • They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.
  • In addition, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
  • These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
  • They are also a very rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as a co-factor for anti-oxidant enzymes such as glutathione peroxidases.
  • Walnut’s oil has flavorful nutty aroma and has excellent astringent properties. Applied locally, it helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.

By balancedmotionblog Posted in Recipes

The Complete Breath: A Blog By Sherry Morton Jibb

ChangImagee is always constant.  Every day we wake up in a new body even if it doesn’t look different on the outside. Change happens at so many levels in our body as well as the world around us and often brings new beginnings if we choose to look at it that way.

I have always used Yoga to help me meet change. When we go to the Mat we meet ourselves and truly get in touch with the rhythms of our bodies. Recently while recovering from surgery I used my Yoga practice to get in touch with my body and help in my recovery.  We often forget or underestimate the power of the breath to heal and rejuvenate our bodies as well as calm our minds. For a lot of us the breath is high in the chest & shoulders utilizing only part of our lung capacity. While I was recovering, I found my breath to be quite shallow and fairly uncomfortable to move lower into my abdomen. My respiratory and abdominal muscles were very tight and it took a few days to be able to do a complete breath. The complete breath is not just deep breathing, it is the deepest possible breathing. With the complete breath not only do you raise your shoulders, collarbone and ribs, you extend the abdomen and lower the diaphragm. Doing both allows you to expand the lungs to their fullest capacity. By using the breath I could completely connect with my body and nurture it during this time of change. In Yoga we start with the complete breath and then we can move on to Breath Control exercises or Pranayama. When practising complete breath be patient and stay connected to the present moment. Feel the change to the body and the mind produced by the breath.

Experiencing the Complete Breath:

  • Lie comfortably on your back with either your knees bent or your legs straight, whatever feels good.
  • Inhale through the nose slowly and pay attention to how deep and wide the breath will go.
  • Place your hands on your belly around your belly button and see if you can make your hands go up with the inhale. As you exhale the hands sink back down.
  • Next place your hands at the sides of your ribcage and see if you can laterally expand your ribcage into your hands. Quite often we are very tight here and the movement is very small.
  • Place your hands on chest so that your fingers touch the Collarbone and feel the chest & shoulders rise with the breath
  • Think of the trunk of the body as an empty cylinder and see if you can fill the cylinder with the breath on the inhale.
  • Start to pay attention to the exhale and try a long slow exhale until the lungs are completely empty.