Nutrition, Movement, Spirit, Perspective

Healthy Haven Step 4 - Use the 'Crowding Out' Theory

When adopting a Healthier Lifestyle, a great approach to use is the ‘Crowding Out’ Theory. Using this Theory means that you put your focus on what you are going to Bring In and Include in your life. You think about the foods that you enjoy and are healthy for you, and you vision the healthy habits that you can begin including in your day-to-day life. When you put your focus on what you can have and can do, rather than what you cannot, you create a more relaxed and inspired inner environment. You will feel more at ease with the slower healthier changes that are taking place, and you will feel more supported, rather than deprived in any way. Simply make a list of all that you wish to include in your life, and plan accordingly.
     By keeping your focus on bringing In new health habits, each day your Body, Mind and Soul will begin to feel rises of fresh, new energy coming in, and you will begin to feel much better in all realms of Being. And once you start feeling this rise in Life Force Energy, you will never want to go back to the way that you were living before.
     I have found that the best place to start this practice of ‘Crowding Out’ is with the Food Choices that you make. When you continually choose the healthier food to eat, there is no longer room for the unhealthier foods to come in....you just crowded them out..... your stomach can only fit so much in! One great practice to Include in this realm is to have a salad made up of dark, leafy greens and diced raw vegetables, such as cabbage, kale, celery, cucumber, carrots and fresh herbs, and your favorite dressing, with each meal. You can either eat this salad before the meal or with the meal...I have been known to put the cooked portion of the meal right on top of my salad and eat it that way…. I feel that it makes each salad different and I feel much more content from the meal on all levels when I include a salad with it.
     You can also use this theory with your Thoughts, for when you actively choose thoughts that are made up of positive emotions, such as Gratitude and Appreciation for your Life and for all of the things in your Life, you are in actuality ‘Crowding Out’ the more negative Thoughts that may have innately sprung up from your old habitual mind chatter. You could even Introduce the practice of clearing your mind through placing your awareness on your breath, rather than your thoughts. This New Practice of connecting with a mind space that is free of thought would also in essence ‘Crowd Out’ more negative thinking that may arise. By Introducing the practice of connecting with Clarity and Openness in the Mind, you will not only replace mindless mind chatter, but also begin to have a New Experience of Life Itself.


     I would love to help you out with some great suggestions for healthy food options to start including in your diet today….they are my own favorite go-to’s and have made this journey of health incredibly delicious and satisfying…..

1. Organic Green Juices: These are great consumed in the Morning on an empty stomach.... Three-fourth’s of the Juice should be from green vegetables; such as, Romaine Lettuce, Celery, Cucumber, Zucchini, Bok Choy and Dandelion Greens, then the rest of the Juice can be from Carrots or Beets... Sweetened with Stevia, this is amazingly delicious....

2. Green Smoothies: These are a very fast way to get a lot of nutrient dense foods in a delicious way.... For one serving, just blend a frozen banana with a cup of Almond Milk, then 1/2 a scoop of a chocolate Hemp Protein Powder (my favorite is Vega Chocolate Plant Based Protein Powder) and as many dark green leafy lettuces, kale and/or Spinach as you wish.....

3. Kale Slaw: This is an amazing addition to place atop lettuce greens, or as a side for other dishes. You simply dice up the following vegetables into very small pieces and mix all together: Kale, green cabbage, purple cabbage, onion, beets, carrots, celery, cucumber, broccoli and cauliflower.... Then add your favorite dressing.....and you can also add Guacamole or a simple Avocado on top and mix around.....

4. Steamed Vegetables: Vegetables such as broccoli, cabbage, cauliflower, brussels sprouts and carrots are great steamed for 5-10 minutes....Super fast and easy.... Have these vegetables with a side of Quinoa and you have a meal in less than 15 minutes of cooking time....

5. Baked Vegetables: Set your oven to 450 degrees, and cut an assortment of root vegetables....Beets, Yams, small White or Red Potatoes, and slices of Onion...into Steak Fry Size.......cook them on Parchment Paper in the oven for 30 minutes....serve with Mustard and Ketchup and Enjoy!

6. Vegetable Wraps: Using a Collard Wrap as the ‘tortilla’, dice up some Bell Peppers, Tomatoes, Red Onion, Cucumber, Romaine Lettuce and Watercress, season with a dash of Sea Salt and Pepper, Tamari and Mustard....adding some diced Almonds and Walnuts is also super yummy and healthy....

7. Vegetable Pasta: Spiralize zucchini, carrots, beets, yams and sweet potatoes....then water saute them in a skillet until they are soft....Pour a Pasta Sauce on top of the spiralized vegetables..... The Pasta Sauce can have mushrooms, bell peppers, onions, garlic and tomatoes cooked in with it for even more added Vegetables....

8. Vegetable Soup: Using one part Vegetable Broth and one part Vegetables, bring to a boil and then lower to a simmer and cook until vegetables are soft....You can then puree the soup ingredients in a blender...The best vegetables to use for this is broccoli, cauliflower, spinach or carrots.....You can season with fresh herbs and/or spices....

9. Egg Scrambles: Dice up broccoli, cauliflower, zucchini, tomatoes, mushrooms and onions....water saute them in a skillet for five minutes or until soft, then pour the egg mixture on top of them and scramble....serve with salsa, ketchup and mustard and a side green salad.

10. Vegetable Sandwich: On sprouted bread, spread hummus and avocado, and then layer lettuce, tomato, onion, slices of bell pepper and fresh herbs on top....then drizzle with Mustard and soy sauce..... Enjoy!!!

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