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A Beginners Guide To Meditation

I recently spent sometime up at the beautiful Mohonk Mountain House in upstate New York and participated in one of the daily meditations.  Really had some time for personal reflection—something that I find is important to a healthy, fulfilled life.  Meditation is something that I personally find rewarding in everyday life.  It gives you a chance to relax, turn your mind off, and just breathe.  Below are some easy meditations that I use to help me wind down after a stressful event or when I find I need some “me” time.  You can use them whenever you feel you need a break from this busy, hectic world.

1.     Focusing on the breath

This meditation is very simple.  Focus on your breathing – in and out.  In your mind say, “inhale” as you breathe in and “exhale” as you breathe out.  Try to make your exhale longer than your inhale.

2.     Counting your breath

As you breathe in count each breath. ie. Inhale (one) exhale inhale (two) exhale.  See how many breaths you can accomplish without thinking outside thoughts.  Keep count, and when you find your mind drifting, start over.  (This one is fun because as you get better you can actually see your progress by counting).

I also recommend checking out some of the meditation apps and podcasts.  These give you more of a guided meditation, which often use more imagery.

Disclaimer: I am not a meditation leader or certified in meditation.  These are simply my personal meditations that I use in everyday life.

French Onion Soup

French onion soup is a comfort food of mine—great on a rainy day, a gloomy day, a sunny day—any kind of day really.  This one is super easy and involves a kitchen staple: The Crockpot.  Yummy caramelized onions in a savory beef/wine broth, this dish is sure to become an easy week-night meal to whip up in your kitchen.  I made the broth extra rich by adding in some cabernet sauvignon wine but any dry red wine would work as well. 

French Onion Soup

 (serves 2)

Ingredients:

1 Medium Yellow Onion

2 TBSP Salted Butter

2 Cups Beef Broth

2 TBSP Fresh Thyme

2 Bay Leaves

¾ Cup Dry Red Wine

½ cup shredded Gruyere Cheese

Salt and Pepper to Taste

Instructions:

1. Slice onion into small semi-circle pieces.
2. In a small sauce pan melt one tablespoon of butter, add onions, top onions with remaining tablespoon of butter, place lid on top and let onions sweat for 15 minutes.
3. While onions sweat, prepare crockpot with 2 cups of beef broth, 2 tablespoons fresh thyme, 2 bay leaves and ¾ cup of red wine.
4. Add cooked onions to broth mixture, cover crockpot. 
5. Let cook in crockpot on low for three hours. 
6. Using a ladle, split soup into two oven safe dishes and top with shredded cheese.
7. Place dishes under the broiler on high, watch carefully for the cheese to melt and slightly brown (there may be bubbles, that’s okay!)
8. Remove from oven and let dishes cool.  Serve and Enjoy!

The Crockpot is an easy tool that any chef (even beginners) can use.  Some people feel comfortable letting the crockpot go unattended, but I never leave the house with it on—I recommend you do the same!  If you want to get fancy an alternative to this recipe:

When you’re ready to top the soup with the gruyere cheese, place a toasted piece of sourdough or fresh ciabatta bread on top of the soup first and then top the bread with the cheese.  This will create added texture to the dish and is equally as delicious.  Happy Cooking!

Lemon Chicken with Creamy Lemon Cream Pasta

Lemon is one of my favorite flavors and is such a versatile flavor to use in your cooking.  Fresh, tangy and absolutely delectable describe the recipe I am about to describe to you: Lemon Chicken with Creamy Lemon Cream Pasta.  You don't even need to feel too guilty about the cream sauce as it is made with, get this: FAT FREE MILK!  So delicious...read on for the full scoop.

Lemon Chicken with Creamy Lemon Cream Pasta
(serves 1)

Ingredients:
1 3oz chicken cutlet
1 egg
1/4 breadcrumbs
Olive Oil
2 small lemons (zest and juice)
1 TBSP butter
1/2 shallot
2 TBSP Flour
1 clove garlic
1 1/2 cups of fat free milk
1 cup pasta of your choice (I used gemelli)

Instructions:
1. Bring a pot of water to a boil, lightly salt and cook pasta according to package directions.  Drain and set aside.
2. As pasta cooks, lightly beat the egg.  Squeeze one lemon into egg mixture.  Place Chicken breast in mixture and let marinate for 5 minutes.
3. Add the zest of one lemon to the breadcrumbs.
4. Lightly bread chicken with breadcrumbs. Fry chicken in a skillet prepared with olive oil until cooked through. Transfer to a paper towel lined plate.
5.  To make cream sauce: finely dice shallot and garlic clove.  Melt butter in a nonstick skillet.  Add shallot and garlic and cook until slightly browned.
6.  Add 2 TBSP flour and stir until shallots and garlic are coated.  Add in 1 1/2 cups of milk and whisk until mixture is smooth.  Bring mixture to a boil and lower heat to remain simmering, allow to thicken, stirring occasionally.  Finish sauce with juice and zest of one lemon and stir one last time to combine.
7.  Toss cooked pasta with sauce, and plate.  Top with cooked chicken breast and garnish with fresh parsley  and lemon slices (optional).

Rustic Homestyle Breakfast Potatoes

Breakfast potatoes are one of my favorite dishes to serve at a breakfast or brunch.  Skip the frozen ones and try out this recipe for delicious, fragrant breakfast potatoes.  So easy to whip up in your home sweet home!

Rustic Homestyle Breakfast Potatoes

(Serves 6)

Ingredients:                                                                                                        

3 Baked Potatoes

2 Shallots

4 Slices of Bacon (save the grease!)                                    

Paprika

Italian Seasoning

Salt

Pepper

Instructions:

1.     Fry the bacon and remove to a paper towel lined plate.  Reserve the grease for cooking potatoes.

2.     Finely dice the shallots, small dice the baked potatoes and chop the cooked bacon.

3.     In the pan with the reserved bacon grease, add diced shallots and begin to cook until slightly browned.  Add bacon. 

4.     Cook shallot and bacon mixture for one minute and then add in your small-diced potatoes.

5.     Immediately season to taste with paprika, Italian seasoning, salt and pepper. 

6.     Cook potatoes until soft; stirring frequently.  Transfer potatoes to a paper towel lined dish to remove excess oil.

7.     Transfer drained potatoes to serving platter.  Enjoy!

5 Sleeping Tips for Night Shift Works

The dreaded nightshift-- a long-standing tradition for new nurses, the night shift can take a toll on your sleeping habits.  Listed below are five tips that I have come to use over the past two years of being a night shift nurse to help me unwind and relax after a stressful shift.

1. Have a Routine
      
       I cannot stress enough how important it is to have a before bed routine.  Do the same activities
       before bed each day to get your body into sleep mode.  Winding down before bed gives your
       body a chance to slow down after what I am sure was a busy shift.  Give yourself a week to
       evaluate how you go to bed after the end of your shift, write it down!  Give yourself a
       blueprint to work with.  Highlight the items that you tend to repeat each day and ask yourself
       whether you think this is a good or bad habit.  Read below for some of my good sleep habits.

2. Turn off the electronics

       I'm sure you've heard this before, but (and that's a very big but here), it is essential to good

       sleep health.  If you work the nightshift you already understand that you put your body on the

       path where you want it to fall asleep when the rest of the world is awake.  And that is hard

       enough as it is.  Electronics, such as your TV or smartphone stimulate your eyes with additional

       light encouraging your brain to go into stay awake mode. Try turning off your devices at least a

       half hour before going to bed and see how much of a difference it makes in getting a sound day

       of sleep.  

3. Herbal Tea

      I didn't pick up on this tip until I was well into my first year of nightshift nursing and I thank God

      for the nurse who turned me onto what I now consider an essential component of my pre-bed

      routine.  Chamomile is my tea of choice.  Made from dried chamomile flowers, chamomile tea is

      commonly used to treat insomnia.  There are numerous other types of herbal tea, travel down the

      tea and coffee aisle at your local supermarket and take a look around.  Read the labels to see

      which tea will work best for you.  Remember:  not all herbal teas are meant for bedtime!  Be

      careful and make sure you don't pick a tea that will do the complete opposite of your goal!

4. Aromatherapy and Meditation

      I am a recent convert to aromatherapy and it has completely changed my life.  Certain

      aromatherapy oils, such as lavender, can help promote sleep and relaxation.  I like to lie in bed,

      turn on the aromatherapy diffuser and meditate for twenty minutes before falling asleep.  There

      are a number of apps for both iPhone and android phones (for free!) that can help even a novice

      meditator become a pro. 

5. Melatonin

      Melatonin is a substance that is naturally found in our bodies that helps regulate our circadian

      rhythms, including sleep timing.  This supplement is available over the counter at most drugstores

      and pharmacies.  I take it prior to my aromatherapy and twenty minute meditation session to

      promote easy, relaxing sleep.  I notice a more even sleeping pattern and a more restful sleep. 

     As always, consult your healthcare provider before adding any medication to your daily regimen

     to avoid dangerous interactions.

So there you have it!  My five tips for better, more restful sleep post night-shift.  Give one (or all) of these a try and see how it impacts your sleep patterns.  Leave comments below to let me know what you think!

Caprese Chicken

A delicious easy weeknight dinner to whip up in your kitchen, Caprese Chicken is one of my favorite dishes.  It starts with simple ingredients: chicken breast, fresh mozzarella, basil and tomatoes.  I like to make this dinner using my Le Creuset grill pan.  So easy!  Read below for instructions.

Caprese Chicken
(serves 4)

Ingredients:
4 3oz Chicken Breasts
1 bottle Lawry's Herb and White Wine marinade
2 Plum Tomatoes
4 slices of Fresh Mozzarella Cheese
Handful of Fresh Basil

Instructions:
1. Place chicken breasts in a zip lock bag and cover generously with marinade ( you may not need the whole bottle, it keeps nicely in the fridge for a few days) let marinate for at least 30 minutes.
2. Spray a non-stick grill pan with some cooking spray (I use Pam)
3. Place chicken breasts on grill pan once it has heated up to where a drop of water sizzles on the surface.
4. Grill chicken until cooked through (about 10-12 minutes in my experience, 5 minutes per side).
5. Once chicken is cooked through, top each chicken breast with a slice of fresh mozzarella.  Let cheese melt over the chicken then remove to a serving platter.
6. Top each chicken breast with two generous slices of tomato and some fresh basil..

How easy right?!  This dish is perfect for a busy weeknight. I serve it with pasta and a fresh romaine salad to create a nice well-rounded meal. Place the chicken in the marinade early in the day for even better results! I even find time to make this dish before heading to work on the nightshift.  It keeps nicely in the fridge and if you want to pack it for work, keep the chicken separate from the tomatoes and basil.  Top the chicken with the tomatoes and basil once you have heated it up sufficiently.