Balance 3 Wellnesstag:www.b3wellness.com,2007-08-15://132010-06-04T15:44:25ZMovable Type 4.31-enResisting Changetag:www.b3wellness.com,2010://13.13822010-06-04T15:32:28Z2010-06-04T15:44:25ZWe feel change coming and we put all of our efforts and energy into keeping things the same, even if they are no longer serving us. We do it in our relationships, with our bodies, our thoughts, at our jobs, with our children. It's exhausting!
But the saying goes-What we resist persists.
Stephanie Lazzarahttp://www.b3wellness.com We feel change coming and we put all of our efforts and energy into keeping things the same, even if they are no longer serving us. We do it in our relationships, with our bodies, our thoughts, at our jobs, with our children. It's exhausting!
But the saying goes-What we resist persists.
And I'm finding this to be truer and truer in my own life and in my client's lives. The urge to resist change and keep predictability in our lives comes
from an old place that we all know, a way of keeping us safe-otherwise
we'd be in fight or flight mode all of the time.
But practicing finding little ways of letting go daily can help ease the pain of
having to deal with the inevitable loss that accompanies change. You can let go of fear and surrender into the beauty of a moment. You can let go of thoughts that are constantly putting you in a bad mood. You can let go of old material things that no longer fit in your life. You can invite change in many ways. When you stop avoiding, you also can stop the suffering that happens with resistance.
Where or what can you let go of today? ]]>
Sensa-What?tag:www.b3wellness.com,2010://13.13502010-04-18T00:20:29Z2010-04-18T01:17:10ZI try my best to stay tuned into the latest diet crazes out there--I must, my clients ask about them all of the time!
But this one boggles, well, my senses.
What exactly IS this product Sensa...aka "food sprinkles". You sprinkle a mysterious colored food dust called "Tastants" (which may vary in color according to month, but not to be alarmed) and you are thereby tricking the brain into thinking it is full. So bang, pow, magically your cravings are diminished, and you feel full faster leading to less overeating. Great!
Okay, not so fast.
The main ingredient appears to be maltodextrin (or cornstarch) in addition to "natural and artificial flavors" called "Tastants" which "work with the sense of smell to stimulate an area of the brain called the satiety center". I think it's quite inventive but I'm not so sure you need to spend the money on these sprinkles.
Why?
Well, When I looked in the FAQ on the website, the top two questions were:
I've gained weight, what's going on?
AND
I'm eating more often, what's up?
The main suggestions are to tune into your body's signals for feeling full. Recommendations are to "Eat slowly, and pay attention, as soon as you START to feel full you should stop eating."
I hate to break it to them, it doesn't take food sprinkles to do this. Becoming a more conscious eater, paying more attention to your body's true signals for hunger/satiety and eating healthier foods in addition to paying attention to portion size are what I work on with my clients everyday. And they are able to lose weight without food sprinkles.
Which leads me to another issue I have with this diet system, it does not address overall diet and healthy eating...at all. Some people will be thrilled that they can continue to eat all of the same things--junk food, fast foods, processed food, sugar, etc. all the things they they used to eat. But cutting down on food portions alone doesn't solve the isue of eating well and the impact of this lifestyle on your overall health! Nothing takes the place of eating mindfully and eating fresh, whole foods that will add vibrancy and vitality to your overall wellbeing. Not only could this sprinkle habit cost you extra money every month (which the claim to success is to stay consistent with the sprinkles. "Get in the habit!" it says). You could be shelling out a good amount of money with this "habit".
This product is clearly aimed at consumers who want to have thier cake and eat it too, and in this case, with food sprinkles...
If you are serious about overcoming emotional eating and binge-eating, want to get to the core issues of your weight gain and body image issues, want to understand and be more in tune with your body and find the best foods for YOUR body, I'd love to speak with you about how I can help you get healthy and fit--for life! Stephanie Lazzarahttp://www.b3wellness.com But this one boggles, well, my senses.
What exactly IS this product Sensa...a.k.a. "food sprinkles"? You sprinkle a mysterious colored food dust called "Tastants" (which may vary in color according to month, but not to be alarmed) and you are thereby tricking the brain into thinking it is full. So bang, pow, magically your cravings are diminished, and you feel full faster leading to less overeating. Great!
Okay, not so fast.
The main ingredient in Sensa appears to be maltodextrin (from cornstarch) in addition to "natural and artificial flavors" called "Tastants" which "work with the sense of smell to stimulate an area of the brain called the satiety center". I think it's quite inventive but I'm not so sure you need to spend the money on these sprinkles.
Why?
Well, When I looked in the FAQ on the website, the top two questions were:
I've gained weight, what's going on?
AND
I'm eating more often, what's up?
The main suggestions are to tune into your body's signals for feeling full. Recommendations are to "Eat slowly, and
pay attention, as soon as you START to feel full you should stop eating."
I hate to break it to them, it doesn't take food sprinkles to do this. Becoming a more conscious eater, paying more attention to your body's true signals for hunger/satiety and eating healthier foods in addition to paying attention to portion size are what I work on with my clients everyday. And they are able to lose weight without food sprinkles.
Which leads me to another issue I have with this diet system, it does not address overall diet and healthy eating...at all. Some people will be thrilled that they can continue to eat all of the same things--junk food, fast foods, processed food, sugar, etc. all the things they they used to eat. But cutting down on food portions alone doesn't solve the issue of eating well and the impact of this lifestyle on your overall health! Nothing takes the place of eating mindfully and eating fresh, whole foods that will add vibrancy and vitality to your overall well-being. Not only will this sprinkle habit cost you extra money every month (which the claim to success is to stay consistent with the sprinkles. "Get in the habit!" it says). You could be shelling out a good amount of money with this "habit", and for how long?
This product is clearly aimed at consumers who want to have their cake and eat it too, and in this case, with food sprinkles...
If you are serious about overcoming emotional eating and binge-eating, want to get to the core issues of your weight gain and body image issues, want to understand and be more in tune with your body and find the best foods for YOUR body, I'd love to speak with you about how I can help you get healthy and fit--for life! ]]>
On Ruts and Feartag:www.b3wellness.com,2009://13.12962009-09-04T17:34:56Z2009-09-04T17:56:06ZStuck in a Rut?
You're not alone. Wonder how you got there and why you can't get out?
The answer is both easy and difficult.
Whether it's a food rut, emotional rut, career or relationship rut/hole/deep dark place, etc. it is plain and simple. The culprit is FEAR!
Fear of the unknown wrapped up with fear of change and fear of letting go, fear of loss, and the biggest, fear of being unloved.Stephanie Lazzarahttp://www.b3wellness.com
Stuck in a Rut?
You're not alone. Wonder how you got there and why you can't get out? The answer is both easy and difficult. Whether it's a food rut, emotional rut, career or relationship rut/hole/deep dark place, etc. it is plain and simple. The culprit is FEAR! Fear of the unknown wrapped up with fear of change and fear of letting go, fear of loss, and the biggest, fear of being unloved.
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Would I be completely alone and unloved if I moved on from a relationship that isn't working anymore?
Will I ever find another job if I quit this one that doesn't fulfill me anymore?
My rut is a really interesting place. I've gotten to know mine well
and sometimes I admit, it feels satisfyingly good to go there.
Probably because it is a familiar place and familiar can be
comforting. Sometimes I get the image of a bicycle, its wheels
spinning fast but going no where.
If you find yourself in the same place again, and again, going around
in circles, contemplating the crevices of that deep dark place, first
really get to know it. Really go into that hole. Dig around a
little. What does it REALLY feel like to be in this place? What parts
of your body ache or hurt or ask for more?
Getting stuck in a rut over and over signals a time for change. The
hard part is that you can't force it until you are ready. Energy may
be blocked in one particular area because of fear and your whole life
balance may be off as a result and nothing feels right.
Whether you are sick of being in a food, relationship or career rut, I
can help. Your best guidance is always YOU but sometimes it helps to
have someone else on your side, to help you see your own path more
clearly. To help feel the fear and move through it anyway.
Visualization Exercise:
Try to imagine what your rut looks like. Is it dark? Dirty? A particular smell come to mind?
What does it feel like inside your rut? How does your body feel? Pay
special attention to parts that hurt or call out for help. Imagine
yourself slowly moving away from this place. Where does your mind go
to? What does it look like outside of your rut?
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Get in your boat, trust that it will floattag:www.b3wellness.com,2009://13.12602009-05-07T14:48:51Z2009-05-07T15:01:48ZEveryone is fearful of change. There is so much wrapped up in just the idea of it that most of us would much rather cling to the old, worn and familiar ways than try something new or tread some new path. When it's happening to us directly, we can feel as if the earth is moving under us, caught in our own personal earthquake. And then when we are shaking things up for change, it can be equally scary for those around us because it forces THEM to change as well. Stephanie Lazzarahttp://www.b3wellness.com Somethings I've noticed about change:
You will want to go back: old relationships or relationship patterns, self-defeating habits, self-destructive tendencies, bad eating habits, all the ways we have of holding ourselves back from being the fullest expression of our selves. We are creatures of familiarity and crave routine as much as this bores us to death. We love eating the same foods over and over again, as much as they make us sick and do nothing to nourish us.
So get in your boat. It will float. It will be rocky for sure, but slowly pull away from the dock, feel the panic and pull to go back. But know that you will be perfectly fine, and there is so much to find and explore along the way. ]]>
Love Attracts Lovetag:www.b3wellness.com,2009://13.12482009-02-23T21:07:52Z2009-02-23T21:32:09ZHow is love present in your life right now? Are you getting as much as you need? Are you giving as much as you'd like or are you holding back in some way to protect yourself from fear of rejection or old hurt and pain?Stephanie Lazzarahttp://www.b3wellness.com This is the thought I have been thinking again and again lately. It seems to me such a simple thought, but an important one to me.
How is love present in your life right now? Are you getting as much as you need? Are you giving as much as you'd like or are you holding back in some way to protect yourself from fear of rejection or old hurt and pain?
Most importantly, to truly be able to give and receive love fully and openly in any relationships, it all starts in how you feel about yourself: how you care for yourself body, mind and spirit and tend to your own needs and desires-which may seem selfish to most of us-but is the most important step before even being able to accept another person's love into your heart.
How can you be more loving to yourself? How is your relationship to your own body? How do you nourish yourself? When you look at yourself in the mirror do you see someone you love, who is loved or someone who doesn't feel worthy of such love?
It takes so much time and kindness, forgiveness and self-care to fully love ourselves and no amount of love from another person can bring us that self-love we so need in order to fully love another. If we are constantly looking for outside love and adoration and approval, we are really just looking to see ourselves reflected back in the other and that is a very temporary fix.
Love yourself, love spreads infinitely, then comes right back.
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Iron & Pregnancytag:www.b3wellness.com,2008://13.12282008-12-07T19:34:35Z2008-12-07T19:50:16ZIron needs increase in pregnancy to support a growing baby and to make up for blood loss during delivery-daily requirements increase to 27 mg daily. We get iron from animal foods and plant based foods, with animal based foods having the most easily assimilated iron in the body.
Symptoms of iron deficiency anemia can result in fatigue, headaches, dizziness and impaired immunity. Stephanie Lazzarahttp://www.b3wellness.com Symptoms of iron deficiency anemia can result in fatigue, headaches, dizziness and impaired immunity.
Iron deficiency is quite common during pregnancy and your midwife or OB may put you on a prophylactic iron supplement toward the end of your pregnancy just to make sure you are not iron deficient. While increasing some supplements during pregnancy is not a bad idea, iron does not pass through the system as easily and can build up in the body creating a toxic environment and can cause oxidation which is damaging to cells and tissues.
To make sure you are getting enough iron, but not too much, first, ask your Dr. to check your iron levels before taking an extra iron supplement that you may not need. To keep your iron levels at a healthy level, you can boost your iron intake by eating the following foods packed with iron as well as cooking with a cast-iron skillet which leaches iron into the food (especially of an acidic base-think tomato sauce):
shrimp sirloin turkey light canned tuna (in light moderation in pregnancy) chicken pork loin
If you think you may have iron deficient anemia, consult your Dr. or midwife. ]]>
Visualization: A powerful tool to change your lifetag:www.b3wellness.com,2008://13.12262008-12-07T17:19:10Z2008-12-07T17:51:42ZMost of us would like to change some aspect of our lives for the better, but most often we don't know where to start. Dreams, fantasies and visions are the first step on this path. These are our mind's powerful signs to pay attention to; often times our heart telling us what we really want and need to do.Stephanie Lazzarahttp://www.b3wellness.com If you'd like to start envisioning changes in your life, here are some ideas to get you started. Journaling-a wonderful way to find out what you really want and to practice truth and being honest about your feelings, desires and dreams without anyone else judging you. Journaling takes practice, and has the most benefit when you are brutally, brutally honest with yourself. 1st step, get yourself a journal you are drawn to aesthetically that you will want to pick up again and again. Better yet, make your own! Next step, set aside some time when you will be relaxed and can write freely. It doesn't have to be long or even daily but the more you practice the easier it will flow.
Dream Tracking-We get subtle clues about our lives and desires in our dreams. We often feel compelled to tell others about our dreams, and sometimes they are so vivid we have trouble distinguishing them from real life. Writing down your dreams, either in a journal or a dream journal, you wil be able to start to notice any reoccuring themes, and give yourself clues into any fears or anxieties that may be holding you back from accomplishing your goals. Since dreams are often fleeting, it's best to keep a notebook beside your bed and write as soon as you wake up or you may find that dream may be lost by the time you get around to jotting it down.
Create a Rich Fantasy Life-Why do so many of us think fantasizing is a waste of time? How many times are we told to "get real". Why do we push our fantasies away, even when they are enjoyable? Most of us are afraid of never really getting what we truly desire, and some of us are afraid of what would happen if the fantasy DID come true. Indulge yourself, let your fantasies go. The more you enrich your fantasy life, the more clues you will be given by the frequency and reoccurring nature of your fantasy. The fantasies you have most often are the ones that are telling you to take action.
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Eating In: Save Money, Feel Bettertag:www.b3wellness.com,2008://13.12132008-09-19T23:00:58Z2008-09-19T23:54:54Zyou don't typically cook your meals at home, chances are more of your paycheck is going to take-out and restaurant meals than you even realize. This really adds up. Chances are, you may also have the best intentions of cooking but because of poor planning or lack of energy or being too hungry when it comes time to cook, you break down and order out and most of the food you had planned to cook during the week ends op in the trash. By learning to cook delicious home cooked meals with fresh, whole ingredients you will save money and have more control over what is going into your food, and into your body.
Stephanie Lazzarahttp://www.b3wellness.com In my programs I help others by teaching them how to plan meals and shop effectively, and how to cook delicious meals at home with fresh, whole ingredients. You will save money and have more control over what is going into your food, and into your body. It's amazing the changes I see in my client's lives when cooking is reintegrated into their routines. Top Five Reasons to Cook at Home:
-Add up a typical week's expenses for meals and snacks bought out. If you buy 1-2 meals out per day plus a coffee or other snacks, it could easily be costing you over $25 per day-that's over $175/week.
-Cook once, eat twice. In my programs, I recommend whole-food meals that are as simple to prepare as they are delicious and you will most likely be able to eat it more than once. For example, if you cook a big pot of brown rice, you can make a stir fry and then use the unused portion for a breakfast porridge or a sweet treat such as rice pudding.
-Cooking is healing. Chopping vegetables, measuring, stirring and tending to food with care can be meditative and relaxing. Taking the time to cook for yourself and your family is deeply nourishing for both body and spirit.
-You know what exactly is going into your food. As you become more aware of what you are eating and feeding as fuel to your body and cells, the quality of this fuel becomes very important. For instance, when eating out, chances are the quality of cooking oils is questionable, and most likely the produce or meats are not organic unless specifically stated.
-Bonding at home over meals makes families and relationships stronger. With most of the day spent outside the home and families separated for work and school, eating a home cooked meal, conversing and talking about your day, laughing, looking at each other and listening is a way to reconnect that most of us are literally starved for. Also, in the comfort of home, we are able to relax more, making digestion more efficient. ]]>
The Wonders of Watermelontag:www.b3wellness.com,2008://13.9542008-08-06T23:58:23Z2008-08-07T00:16:17ZHere's reason to keep enjoying the juiciest of fruits:
In addition to being high in antioxidants, watermelon is also great at removing toxins and ammonia from the body. There is also rising evidence that it is able to help relax blood vessels and improve circulation, having the same basic effect as Viagra, without the side effects of drugs (but, sorry guys-it's probably not organ-specific!) Still, this is one juicy fruit to keep eating all summer long and on a very basic level-a good way to replenish lost fluid on hot days.
Stephanie Lazzarahttp://www.b3wellness.com
In addition to being high in antioxidants, watermelon is also great at
removing toxins and ammonia from the body. There is also rising
evidence that it is able to help relax blood vessels and improve
circulation, having the same basic effect as Viagra, without the side
effects of drugs (but, sorry guys-it's probably not organ-specific!)
Still, this is one juicy fruit to keep eating all summer long and on a
very basic level-a good way to replenish lost fluid on hot days.
Here's a quote from the article in Science Daily:
"The citrulline-arginine relationship [in watermelon] helps heart health, the immune
system and may prove to be very helpful for those who suffer from
obesity and type 2 diabetes"
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Yin/Yang of Foodtag:www.b3wellness.com,2008://13.9532008-08-03T23:43:47Z2008-08-04T00:29:56ZFeeling out of balance?
Yin and Yang qualities are based on the Chinese philosophy of opposites which can describe food and lifestyle choices. Some say it can be an oversimplified way of thinking, and on the other hand it can be said that the simplicity allows one to be able to easily see the imbalance in a person being diet, lifestyle or relationship. We all have some of each quality but usually we are one more than the other. In terms of diet, it can be a way to breakdown cravings: for example, if you eat too many raw foods (Yin), you may crave cooked or over cooked (Yang) foods to compensate for the imbalance. If you eat a lot of salty food (Yang) you may have strong craving for sweets (Yin).Stephanie Lazzarahttp://www.b3wellness.com Yin and Yang qualities are based on the Chinese philosophy of opposites which can describe food and lifestyle choices. Some say it can be an oversimplified way of thinking, and on the other hand it can be said that the simplicity allows one to be able to easily see the imbalance in a person being diet, lifestyle or relationship. We all have some of each quality but usually we are one more than the other. In terms of diet, it can be a way to breakdown cravings: for example, if you eat too many raw foods (Yin), you may crave cooked or over cooked (Yang) foods to compensate for the imbalance. If you eat a lot of salty food (Yang) you may have strong craving for sweets (Yin). Some qualities governing Yin include: Cool, dark, feminine Energetic: upward energy, expansive Emotion/Mind: sensitive, spacey, scattered, happy Food: raw, alcohol, sugar, baked goods, candy, soda, fruit
The traditional American diet is very Yang. We are an aggressive, fast-food nation that has grown up most recently (as of the late 60's) as children of highly processed, convenience foods, eating meat twice or more a day, eggs for breakfast and salty snacks in between. Then we wonder why we are having cravings for sugary sodas, candy bars, ice cream and pastries. The body has a way to try to fix the imbalance-crave the food that is the opposite!
Recommended reading: The book Food & Healing by Annemarie Colbin
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Why I Like Finding Bugs in My Foodtag:www.b3wellness.com,2008://13.9472008-07-21T19:32:09Z2008-08-03T23:43:14ZWhile husking an ear of organic corn I found a nice, juicy worm munching away at his dinner (and mine). I don't mind sharing my food with insects, and I feel even better if they are alive when I find them as this is proof that my food has not been sprayed with a chemical that kills.Stephanie Lazzarahttp://www.b3wellness.com This is food I feel good about giving to my family, and makes me think twice when I have the choice between going with organic or conventionally grown produce.
But what to do when access to organic is not possible or beyond budget?
The Organic Center has just released a list of conventionally grown produce with the most pesticide exposure so you can feel comfortable picking conventionally grown fruits and vegetables with the least amount of harmful chemical residues, and stay away from the ones with the most.
The "ORGANIC ESSENTIALS" POCKET GUIDE FOR MINIMIZING PESTICIDE DIETARY RISKS" can be downloaded for free at www.organic-center.org ]]>
Try Singing to Reduce Stress and Improve Moodtag:www.b3wellness.com,2008://13.8362008-05-02T00:29:05Z2008-05-02T00:55:34ZI love to sing. I had actually forgotten how much I love to sing until my son was born-now I sing daily. I sing in the car with the radio, while cooking, while dancing and make up songs with my son. He loves to sing too, and a recent favorite of his is now "Walking on the Moon" by the Police. I wouldn't say I have the worst voice, but I'm no Alecia Keys and some days he's had enough and it's "stop singing Mommy!" There are some days though that I don't sing as much for whatever reason, and I have noticed there is a marked difference in my mood. Stephanie Lazzarahttp://www.b3wellness.com The vibrations that travel through the body through singing can release blocked energy and relieve tension, especially in the chest area, where tonal vibrations are most intense. This is due in part to the vibrations themselves which can travel through muscle, bone, tissue and organs and act as a massage of sorts and also through the deep diaphragmatic breathing that is activated through singing.
Even if you think you don't have perfect pitch or an ear for music, try singing. And if you really don't want to sing, listen. There are just as many healthful benefits to listening to your favorite music. And who knows, maybe you'll even want to get up and dance!
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Ending Junk Mail Part IItag:www.b3wellness.com,2008://13.8352008-05-01T23:45:25Z2008-05-01T23:54:25ZI recently posted about ways to stop unwanted junk mail. Lo and behold, my letter to remove myself from lists generated by the Direct Marketing Association was returned to me- "Unable to Forward" Hmmm.
Here is the updated address and instructions to remove yourself from lists for 5 years.
Stephanie Lazzarahttp://www.b3wellness.com Here is the updated address and instructions to remove yourself from lists for 5 years.
Start by sending a
postcard or letter to: Mail Preference Service, Direct Marketing Association, PO Box 643, Carmel, NY 15012-0643
Include your complete name, address, zip code and a request to "activate
the preference service". For up to five years, this will stop mail from
all member organizations that you have not specifically ordered products from.
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Chocolate & Pregnancytag:www.b3wellness.com,2008://13.8342008-04-29T22:13:51Z2008-04-29T22:27:46ZNow there may be a real medical reason to indulge in all of your (dark) chocolate fantasies while pregnant. Stephanie Lazzarahttp://www.b3wellness.com Chocolate & Pregnancy Article
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Greens, Greens!tag:www.b3wellness.com,2008://13.8332008-04-29T18:57:15Z2008-04-29T19:28:08ZSpring has sprung and so have the most tender, delicious and nutritious greens! There is no better time than now to start adding more fresh vegetables and greens to your diet. Visit your local farmer's market for the best and freshest selection or your local market that carries a line of organics. Greens renew and refresh our bodies, and are packed with calcium, magnesium, iron, potassium, phosphorous and zinc as well as contain vitamins A, C, E and K. Did I also mention they are loaded with fiber, folic acid and micronutrients and phytochemicals necessary for a healthy immune system, improving liver, gallbladder and kidney function? They also play a part in fighting depression, clearing congestion, improving circulation and keeping your skin clear and radiant. When eaten daily, they fight inflammation in the body by creating a balanced PH in your intestinal tract. Need I say more?Stephanie Lazzarahttp://www.b3wellness.com Here is a list of delicious greens to add to your repertoire.
-kale (most fiber of all greens!) -collard greens -swiss chard -mustard greens -arugula (my favorite) -dandelion greens (bitter green, great for detoxifying) -broccoli rabe -watercress -beet greens -bok choy -nappa cabbage -spinach -broccoli -baby romaine
Here is a recipe to get you started... ps kids love it!
simple saute/steamed broccoli with garlic & olive oil
1 bunch broccoli, chopped, with stems if desired 1 tablespoon olive oil 1-2 cloves garlic crushed or sliced pinch of salt
1. warm oil in pan on medium heat with garlic until garlic is aromatic about 2-3 minutes. 2. add chopped broccoli florets and (top parts of stems if desired, they are sweet!) stir fry for a few minutes 3. Add a splash of water and pinch of salt, cover and let steam for 4 minutes.