Come Visit Us at Our Open House- Cooking School
EVERY 2nd MONDAY NIGHT @ 6:00 PM
at the Robertsdale Church of Christ.
We will be cooking delicious food, sharing NEW recipes
and giving you useful cooking tips about your cookware.
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If you have Questions about your cookware?
We will be there to help!
Please RSVP Limited seating
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Delicate Balance documents the latest discoveries of some of the most prominent experts on nutrition in the world. Over 50 years of research is skillfully woven into what feels like a detective unraveling the mysteries behind the disease epidemic which has struck affluent countries with a vengeance - disease has been escalating over the last 50 years resulting in 1 in 2 men and 1 in 3 women being diagnosed with cancer.Watching this film will help you make informed choices about your health and the environment around you and how to reduce your personal impact .. read more
COOKING - MEAL IDEAS
It can be convenient to cook pasta, potatoes, rice, and other grains in a large quantity and store them in the fridge to use later in stir fries, salads, and other meals. Some recipes call for leftover grains.
I purposefully don’t mention measurements, just the different ingredients. So let your intuition create wildly and have fun!
I love to “paint” the meals. I add paprika if it lacks red, or herbs, baby leaves, or sprouts if it lacks green. Turmeric, curry, or peppers for yellow.
Favorite breakfast – a smoothie! Feel great ‘til lunch! Blend fruits in season, bananas, citrus, apples, ginger, almonds, flaxseeds, raisins, and water. (Flaxseeds can be ground first in coffee grinder.)
Favorite lunch – Tortillas! Spread veganaise on tortilla and fill with lettuce, sprouts, tomatoes,cucumber, walnuts, herbs.
Variations: avocado, tofu, seitan, tempeh, “fakin bacon,” tofurkey, etc.
Favorite dinner – Mashed potatoes topped with veggie ragout. Steam cut-up potatoes. Add small amount of olive oil, nutmeg, a little Braggs or tamari, and mash with potato masher.
Add some of the water back if necessary. Steam seasonal veggies, and when aldente add olive oil, Bragg, herbs, minced garlic, and mix.
Add some herbs and Bragg to the leftover potato water for a delicious soup. Save leftover mashed potatoes for Shepherd’s Pie (below)!
Spaghetti – Cook spaghetti, cook chunks of squash , and when nearly soft, put broccoli flowers on top. Cover and cook, serve with tomato sauce, or with a grated ginger-tahini sauce (add water to tahini & stir until smooth).
Salad – Chop and mix greens, peppers, tomatoes, cucumbers, celery, onions, etc.; addflax or olive oil, lemon, Bragg, herbs, and spices, and mix. Variations: add tofu or tempeh cubes, leftover rice or noodles, cut-up boiled potatoes, or eat with bread or toast.
Couscous – Boil water and pour over couscous in a bowl with added cumin seeds. Sauté onions, squash, cabbage, and a few potato chunks and curry. When soft, add olive oil, Bragg , ground pepper, mint, and mix. Place in the middle of bed of couscous.
Polenta – Boil water with rosemary; with whisker, stir in cornmeal. Steam seasonal veggies, add tofu, and when soft, add olive oil, Bragg, Italian herb mix, and cayenne. Mix and top over cornmeal.
Quinoa – Cook quinoa in water (approximately 2:1) for 10-15 minutes. Add kale when 2/3 done.
Sauté slices of tofu, then sauté mushrooms with onions. Top quinoa with sautée and fresh basil.
Carrot salad – Mix greens with finely grated carrots, raisins, and pine nuts or walnuts. Mix tahini butter with water, lemon,
Braggs or Tamari, and peppermint herbs until smooth, and pour over carrot salad.
Shepherd’s Pie – Sauté onions and zucchini in a wide skillet with lid. Spread peas and crumbled Boca burger or cooked kidney beans, top it with leftover mashed potatoes and cook until warm.
Rice – Cook rice with wild rice. Mix raw sauce containing finely-cut peppers, celery, tomatoes, parsley, walnuts, olives, flax oil, lemon, herbs, and spices. Mix and pour over cooked rice.
Millet with roasted leek – Cook millet for 20 minutes. Sauté leeks. When soft, add minced garlic, and Braggs or Tamari.
Serve over millet with a few drops of lemon. Adorn with baby spinach.
Pumpkin soup – Steam Kabocha squash (or other winter squash). When soft, pour into
blender. Add tahini and blend. When served, add a little Braggs Amino or Tamari.
Bean tortillas – Spread fresh cooked or refried beans on tortillas. Cut up cilantro and/or other greens, tomatoes, cucumbers.
Add tomato sauce or salsa, cayenne, pepper, and roll up.
Angel-hair noodles on kale bed – Cook angel-hair noodles. Steam kale (not too long), add roasted sesame seeds, Bragg, and olive oil or toasted sesame oil. Serve angel hair on a bed of kale and sprinkle with paprika, oil, and Bragg.
Sablé cookies – Mix spelt flour, Sucanat, vanilla, and a pinch of salt with liquefied coconut and/or canola oil and water. Shape into long bars 1 1/2 inches in diameter. Put into refrigerator for half hour. When firm, cut into 1/3-inch cookie slices. Put onto baking pan and bake at 350 until light brown ( 20-30 minutes). Variation: add hazelnuts or shredded almonds or raisins.
Chocolate cookies – Mix spelt flour, chocolate powder, shredded coconut, crushed walnuts, and a pinch of salt. Add maple syrup or Sucanat and canola oil. Spread onto baking sheet and bake- about 20-30 minutes. When still warm, cut into squares or bars.
Shopping list:
Allow yourself a good hour to explore and buy the following items, always ORGANIC if possible.
The more love you feel, the better the outcome. Remember only the most-evolved monks are allowed to cook in some Asian traditions.
Grains: rice, millet, spaghetti, angel-hair, couscous, quinoa, buckwheat, wild rice, cornmeal, beans.
Veggies: in season, pumpkin/squash, leek, onions, garlic, kale, cabbage, ginger, lemons, broccoli, peppers, mushrooms, carrots, lettuce/greens, sprouts, spinach, tomatoes, cucumbers, celery, avocado, cilantro, peas (fresh or frozen), yams, potatoes.
Proteins: Tofu, tempeh, “fakin bacon”, seitan, tofurkey slices, vegan Boca Burgers, Sun Burgers.
Dried herbs: peppermint, Italian seasoning mix, basil, dill, cilantro, paprika, cayenne, curry, pepper, nutmeg powder, cumin seeds, rosemary.
Fruits: citrus, apples, bananas, grapes, etc.
Other: Flaxseeds, almonds, walnuts, hazelnuts, pine nuts, raisins, and sesame seeds (for roasting).
Tahini (sesame butter), Nayonaise, tomato sauce, olive oil, Bragg’s liquid aminos, refried beans.
Spelt flour, Sucanat, sea salt, vanilla, canola oil, coconut oil, chocolate powder, and shredded coconut.
Also venture through the soy/rice cheeses, dairy free milks, and ice creams.
When you sit down to eat, look at what you created. Enjoy the colors, smells,
tastes, and the love that blesses the food.
Monthly Recipes
1/3 cup fresh lemon juice
1 to 1 ¼ cups sugar
¾ teaspoon salt
1 ¼ teaspoons vanilla extract
¼ cup water or soymilk, if necessary
1 (9-inch) unbaked Nutty Pie Pastry Shell-or a graham cracker already made crust.
Blend until thick and creamy, adding water only if needed to totally blend tofu. Pour into 1 (9-inch) unbaked Nutty Pie Pastry Shell and bake at 350 F ½ hour or until tofu is set in the middle. Serve with Strawberry preserve.
Tamari Kale Tofu with Lime Quinoa
1 Block Organic Tofu, extra firm, 14 oz
Sweet Chili Lime Sauce
3 Tbs Sugar
3 Tbs Reduced Sodium Tamari (or soy sauce)
1 3/4 Tbs Fresh Lime Juice
1/2 Zest of the Lime
1/2 tsp Red Chili Flakes (or 1-2 fresh hot chilies, minced)
1 Clove Garlic, pressed, optional
1/4 tsp Salt
4 Mint Leaves, chiffonaded
Quinoa*
3/4 Cup Quinoa, rubbed/rinsed in cool water, drained
1/2 Zest Lime
2 Bruised Cardamom Pods, optional
1 Tiny Stick of Cinnamon (a broken piece of a larger stick), optional
1/4 tsp Salt
1 1/3 Cup Water
Cooked Kale
1 Bunch of Kale or Collard Greens, middle veins removed, washed
2-3 Tbs Water
1 Pinch Salt
1 tsp Lime Juice
Directions
Thinly slice the kale (you will place into the 3 qt pan when you reduce down to low after the clicking occurs.)
Combine all the ingredients for the quinoa in the 3 qt pan. Bring to a simmer then cover, when the clicking occurs reduce heat to low and add the sliced Kale. Total Cooking time 20 minutes, then turn off heat. Do not open lid. Let steam for 5 minutes before serving.
Prepare the sweet chili lime sauce by whisking all of the ingredients together until the sugar and salt is dissolved.
Drain tofu and cut it into small triangles. I slice the block into 8 rectangles, then each rectangle in half to make two squares per rectangle. I cut each square diagonally to make four triangles per square.
Preheat 11 inch skillet or the square griddle
Lightly oil- to make the tofu a bit crispy. Place the tofu on and cook until golden on both sides. Add Sauce and serve with Quinoa Limes and mint leaves.
Greens with Penne & Cheesy Cashew Sauce
1/3 pound penne or farfalle pasta
2 to 3 tablespoons olive oil
1 pound, Swiss chard, and/or turnip leaves, chopped
1 large bunch kale, stalks removed, roughly chopped
salt and pepper to taste
4 cloves garlic, finely minced
1 teaspoon red pepper flakes
1 large yellow onion, thinly sliced
8 ounces button mushrooms, trimmed and sliced (optional)
Zest of 1 lemon (about 1 to 2 teaspoons)
Fresh parsley – lots of it!
Salt and black pepper, to taste
Cook pasta according to directions
In 7qt wok or 5 qt saure onion, mushrooms garlic in oil ( also add a few T of water). Add chopped greens and cook until tender- 15 mins. Toss greens with cooked pasta and the cheesy sauce below.
Cheesy Sauce
2 cups water
1/tsp salt
¼ cup nutritional flakes
1 tsp onion powder
½ tsp garlic powder
3 tbsp cornstarch or arrow root
1 tsp or tbsp lemon juice to taste
Optional 1/3 cup red bell peppers or 1 small jar pimentos
Blend all ingredients until smooth
Pour into pan and bring to a simmer- while stirring.
Serve warm- hot
Monthly Health Articles
Health Benefits of Humor and Laughter
Laughter activates the chemistry of the will to live and increases our capacity to fight disease. Laughing relaxes the body and reduces problems associated with high blood pressure, strokes, arthritis, and ulcers. Some research suggests that laughter may also reduce the risk of heart disease. Historically, research has shown that distressing emotions (depression, anger, anxiety, and stress) are all related to heart disease. A study done at the University of Maryland Medical Center suggests that a good sense of humor and the ability to laugh at stressful situations helps mitigate the damaging physical effects of distressing emotions.
A good hearty laugh can help:
* reduce stress
* lower blood pressure
* elevate mood
* boost immune system
* improve brain functioning
* protect the heart
* connect you to others
* foster instant relaxation
* make you feel good.
Laughter's Effects on the Body
Laughter lowers blood pressure
Humor changes our biochemical state
Laughter protects the heart
Laughter gives our bodies a good workout
Humor improves brain function and relieves stress
Humor improves mental and emotional health
Humor is a powerful emotional medicine that can lower stress, dissolve anger and unite families in troubled times. Mood is elevated by striving to find humor in difficult and frustrating situations. Laughing at ourselves and the situation helps reveal that small things are not the earth-shaking events they sometimes seem to be. Looking at a problem from a different perspective can make it seem less formidable and provide opportunities for greater objectivity and insight. Humor also helps us avoid loneliness by connecting with others who are attracted to genuine cheerfulness. And the good feeling that we get when we laugh can remain with us as an internal experience even after the laughter subsides.
Mental health professionals point out that humor can also teach perspective by helping patients to see reality rather than the distortion that supports their distress. Humor shifts the ways in which we think, and distress is greatly associated with the way we think. It is not situations that generate our stress, it is the meaning we place on the situations. Humor adjusts the meaning of an event so that it is not so overwhelming.
Here are some additional things we can do to improve our mood, enjoyment of life and mental health.
* Attempt to laugh at situations rather than bemoan them – this helps improve our disposition and the disposition of those around us.
* Use cathartic laughter to release pent-up feelings of anger and frustration in socially acceptable ways.
* Laugh as a means of reducing tension because laughter is often followed by a state of relaxation.
* Lower anxiety by visualizing a humorous situation to replace the view of an anxiety-producing situation
* Smile. Smiling is the beginning of laughter. Like laughter, it’s contagious. Pioneers in “laugh therapy,” find it’s possible to laugh without even experiencing a funny event. The same holds for smiling. When you look at someone or see something even mildly pleasing, practice smiling.
* Count your blessings. Literally make a list. The simple act of considering the good things in your life will distance you from negative thoughts that are a barrier to humor and laughter. When in a state of sadness, we have further to travel to get to humor and laughter.
* When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke among a small group, but usually not. More often, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”
* Spend time with people who have successfully incorporated humor into their lives. These are people who naturally take life lightly, who routinely find ordinary events hysterical. Their points of view and their laughter are contagious.
Tomatoes Attack Cancer Cells
Some scientists believe lycopene bolsters the body's natural ability to kill off cells that are not developing properly. Research from the University of North Carolina also suggests that lycopene in the diet reduces the risk of heart attack.
Hebrew University of Jerusalem
It is called lycopene (pronounced LICE-o-peen), and it is what makes tomatoes red. It had previously been strongly linked to a reduced risk of developing various deadly cancers, including those of the prostate, colon and rectum. A large new study of 1,379 European men has indicated that those who consumed the most lycopene from foods were half as likely to suffer a heart attack as those who consumed the least lycopene.
The study is especially valuable because it assessed lycopene consumption and absorption by measuring its presence in body fat rather than by using a less reliable method of asking men how much lycopene-rich food they regularly consumed.
Like beta carotene, lycopene is fat-soluble. Dietary fat is needed for it to be absorbed through the intestines, and the amount stored in body fat is considered a reliable reflection of how much people absorb from their diets. Lycopene's protective role, however, stems not from fat stores but from its ability as a potent antioxidant, which means it can prevent free radical damage to cells, molecules and genes as it circulates in the blood. Free radicals are highly reactive molecules that can combine with other substances and change them in a harmful way.
Such damage can, for example, transform freely circulating cholesterol into a form that sticks to arteries and clogs them, setting the stage for a heart attack. It can cause genetic changes that may in time result in cancer. Free radical damage is also involved in cataracts caused by exposure to sunlight and lung disease caused by inhaling pollutants like ozone.Lycopene was recently shown to become depleted in skin that is exposed to ultraviolet light, suggesting that the nutrient's antioxidant role is called into play to protect the skin from sun damage.
Findings from the new study indicate that lycopene is most likely the substance responsible for the protection against heart disease and cancer that had long been thought to result from consuming beta carotene. When the research team examined levels in body fat of lycopene, alpha and beta carotene and lutein, another carotenoid, lycopene alone seemed to account for the reduced risk of heart disease.
Lycopene is most prominent in tomatoes. But it is not well absorbed into the body unless the tomatoes are cooked. Thus, the best sources are concentratedprocessed tomato products like tomato paste, ketchup and tomato sauce. Tomato juice is a reasonably good source if it has been heated, as would occur when it is canned or bottled. In addition, tomatoes ripened on the vine have more lycopene than those that ripen after they are picked. Other sources of lycopene include watermelon, red grapefruit .
Participants in the new study were middle-aged men, 662 of whom had suffered heart attacks. Lycopene was most strongly associated with protection against heart disease among men with the highest levels of polyunsaturated fatty acids in their body fat. A second study will determine if processed tomatoes can protect people's lungs against oxidative damage caused by ozone. Preliminary results indicate that lycopene from the foods does indeed find its way to lung cells, although beta carotene does not. The researcher said that participants would be examined for genetic damage to their lung cells after exposure to ozone and their lung capacity would be measured to determine whether lycopene was protective.
Meat Grilling Is it Healthy?
Grilling meat, poultry, or fish, whether over wood, charcoal, or gas, exposes the food -- and whoever eats it -- to two separate carcinogens, or cancer-causing agents. Polycyclic aromatic hydrocarbons (PAHs) are found in the smoke created when fat drips from meat, chicken skin, or fatty fish (such as salmon) onto a heat source. The PAH-filled smoke coats the food, which we then ingest.
The second type of carcinogen, heterocyclic amines (HCAs), develops in meat, poultry, and fish that is cooked over high heat. Extreme temperatures prompt a reaction between the food's natural amino acids and creatine, a substance found in muscle tissue. HCAs are the product of that reaction. HCAs can also form in foods that are broiled, especially well-done red meat.
“Keep them to a once-in-a-while thing,” “And if you are having something grilled, make sure it’s not burnt or blackened.”
Both gas and charcoal grilling has the same effect. Cooking inside on a stove – whether in a frying pan, a grill pan or in the oven – is not known to cause the same reactions, because the meats cook at far lower temperatures. Some experts, however, suggest against charring a steak on high heat in the broiler.
The doctors at the Cancer institute, frankly, are advising that Americans need to cut down on many forms of meat however they are cooked.
The Cancer institute took particular aim at preserved meats, like hot dogs. All processed meats — hot dogs, sausages, bacon, ham, pastrami, salami and any meat that has been salted, smoked or cured — are bad for you, it said. Chemicals used to preserve meat increase the production of cancer-causing compounds in the body.
The Cancer institute’s report said it “could find no amount of processed meat that is safe to eat.”
Red meat is also linked to higher rates of certain cancers, the institute said. It should be eaten in limited quantities — not more than 18 ounces a week, or the equivalent of about three restaurant-sized burgers for the entire week. Substances in red meat can damage the lining of the colon.
“The evidence is now overwhelming that red meat – especially processed red meats like hot dogs – is a cause of colorectal cancer,” said Karen Collins, the institutes’ nutrition advisor.
The evidence is so strong, the institute said it “should prompt a nationwide reduction in red meat consumption.”
Turkey burgers and chicken hot dogs don’t get a pass, either. It’s not clear whether it’s the processing or the grilling that produces the carcinogens, so more research is needed, the institute’s guidelines said.
Other health groups, like the American Cancer Society, also recommend reducing consumption of preserved meats, and using alternatives to the high heat of the grill to cook meats.
The bottom line of most experts: cover two-thirds of your plate with plant foods like salads, beans, and grains. Leave just one-third of the plate for meat. That’s not something most people want to hear.
Kitchen Guide to Fats
The Role of Fats
Are All Fats the Same? Not at all. Here are some basics on the various types of fats to help you make sense of what’s best for your own body.
Monounsaturated Fat: Monounsaturated fats are at the heart of the highly touted Mediterranean diet. These types of fats are associated with promoting healthy cardiovascular function. Olive, canola and high heat sunflower are examples of oils with high monounsaturated fat content.
Polyunsaturated Fat: Polyunsaturated fats include the ‘essential’ Omega-3 and Omega-6 Fatty Acids. Since they serve as the building blocks from which cells are produced, they are often viewed as one of the building blocks of good health. Oils high in polyunsaturated fats include flaxseed oil, safflower and grapeseed oils.
Saturated Fat: Saturated fats appear both in animal foods and plant foods. Most of what we consume in the United States are artery-clogging, ‘long-chain’ saturated fats derived from animals. But plant-based saturated fats are made up mostly of ‘short- and medium-chain’ fatty acids which are thought to be a more “burnable” form of energy—the reason oils like coconut are popular with athletes. In general, a healthy diet should consist of no more than 6% saturated fat out of total fat intake
Trans-Fatty Acids: When it comes to fats, Trans-fats may well be our worst enemy. Trans-fats are formed during a chemical process called hydrogenation whereby cellular chains of fats are artificially altered to create a more solid, stable substance. The result is virtually impossible for our bodies to break down.
Trans-fats are formed during a chemical process called hydrogenation whereby cellular chains of fats are artificially altered to create a more solid, stable substance. The result is virtually impossible for our bodies to break down.
The Benefits of Meditation
The brain waves of meditators show why they're healthier. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex—brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. In other words, they were calmer and happier than before.
Physiological Benefits of Meditation
* Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.
* Lowered levels of cortisol and lactate-two chemicals associated with stress.
* Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.
* Decreased high blood pressure.
* Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.
* Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.
* Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.
* Decreases the aging process.
* Higher levels of DHEAS in the elderly. An additional sign of youthfulness.
Psychological Benefits of Meditation
* Increased brain wave coherence.
* Greater creativity.
* Decreased anxiety.
* Decreased depression
* Decreased irritability and moodiness
* Improved learning ability and memory.
* Increased self-actualization.
* Increased feelings of vitality and rejuvenation.
* Increased happiness.
* Increased emotional stability.
Spiritual Benefits of Meditation
The longer an individual practices meditation, the greater the likelihood that his or her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially learn meditation for its self-regulatory aspects find that as their practice deepens they are drawn more and more into the realm of the "spiritual." It helps to increase compassionate self-awareness and self-acceptance.
1. Make time to meditate. Set aside enough time in your daily routine for meditating. The effects of meditation are most noticeable when you do it regularly and consistently rather than sporadically.
As a beginner, you may need thirty minutes or more, but when you have become more proficient in meditating, ten minutes will suffice.
You can meditate at any time of day; some people like to start their day off with meditation, others like to end the day by clearing their mind, and some prefer to find refuge in meditation in the middle of a busy day. Generally, however, the easiest time to meditate is in the morning, before the day's events tire your body out and give your mind more to think about.
Don't meditate immediately following a meal, or when you are likely to be hungry. The body's digestive system can be very distracting.
2. Find or create a quiet, relaxing environment. It's especially important, when you're starting out, to avoid any obstacles to attention. Turn off any TV sets, phone(s) or other noisy appliances. If you play music, make sure it's calm, repetitive and gentle, so as not to break your concentration. Meditating outside can be conducive, as long as you don't sit near a busy roadway or another source of loud noise.
3. Sit on level ground. Sit on a cushion if the ground is uncomfortable. You don't have to twist your limbs into the lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
You can also meditate on a chair, but sit on the front half of the seat so that your back doesn't lean against the chair.
Any position in which you're relaxed but your back is erect is permissible, even lying down--but be careful that you're not so relaxed that you fall asleep.
4. Keep your eyes half-open without focusing on anything. If this is too distracting or difficult, close them or find something steady to focus on such as a small candle flame.
5. Breathe deeply and slowly from your abdomen rather than your chest. You should feel your stomach rise and fall while your chest stays relatively still.
6. Relax every muscle in your body. Don't rush this, as it takes time to fully relax. Do it bit by bit, starting at your toes, and working up to your head, until the tension melts away.
7. Focus your attention. You may notice that your mind wants to wander, bouncing from thought to thought, making observations about other things. Bring your attention back to a single point until it rests there naturally. The goal is to allow the "chattering" in your mind to gradually fade away. Find an "anchor" to settle your mind.
Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it (such as "It sounds a little raspy...maybe I'm getting a cold?").
To overcome verbal chatter, recite a mantra (repetition of a sacred word). A single word like "aum" uttered at a steady rhythm is best. You can recite it verbally or just with the voice in your mind.
To circumvent images that keep intruding on your thoughts, visualize a place that calms you. It can be real or imaginary. Imagine you are at the top of a staircase leading to a peaceful place. Count your way down the steps until you are peaceful and relaxed.
8. Silence your mind. Once you've trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially "clearing" your mind. This requires tremendous discipline but is the pinnacle of meditation. After focusing on a single point as described in the previous step, you can either cast it away, or observe it impartially and let it come and then go, without labeling it as "good" or bad". Take the same approach to any thoughts which return to your mind until silence perseveres.