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Combine the flour, baking soda, and salt in a sifter. Sift them into a medium sized bowl. Make sure you get out any lumps. Make a well in the middle of the dry ingredients with a wooden spoon. Crack the eggs and pour them into a separate bowl. Beat them well with a whisk. Pour the egg mixture into the well. Whisk the buttermilk and 3 tablespoons of the cold water in another bowl. Pour half of the buttermilk mixture on top of the eggs in the well. Gradually whisk the wet ingredients into the flour mixture by starting in the middle of the well and whisking outward. Continue to whisk until you have a thick but smooth texture. Add the rest of the buttermilk mixture a little at a time, whisking completely every time you add more. Keep whisking until it is lump free and smooth. Take a large, heavy bottomed pan and heat 2 tablespoons of sunflower oil. Use a paper towel to grease the entire bottom of the pan evenly. Pour a ladle of the batter for each pancake. Cook 60-90 seconds on one side. It should be golden brown. Flip the pancake and cook another 45-60 seconds on this side. Cook the rest of the pancakes in the same way until you run out of batter. The batter should make 10-12 small pancakes. Keep them warm in a low heated oven while you make the caramelized bananas. Cut the bananas into slices length ways. In a heavy, nonstick pan, pour the sugar evenly around the pan and cook on medium heat. Once the sugar has melted, turn the heat to high and cook until it is golden brown. Add the butter to the sugar and stir. Add in the bananas to the mixture and coat them in the caramel. Cook for 1-2 minutes. The bananas should be slightly golden and slightly tender. Use a knife to check the bananas. If you feel comfortable enough, you can toss the pan slightly to get the bananas covered in the caramel. Remove the pan from heat. Pour a generous dash of rum around the pan. Light the pan using a long kitchen match. Put the pan back on the stove. Once the flames subside, stir in the 2 teaspoons of water to help loosen the caramel. The flames will be kind of high at first. Watch to make sure you do not get burnt. Never pour the rum in while it is over an open flame. If you have an electric stove, you don't have to remove the pan from the heat. You have to if you cook on a gas stove because the rum might splash onto the flame and cause a kitchen fire. Take the pancakes out of the oven. Put two pancakes on a each plate and add 3-4 pieces of banana. Scoop a small serving of vanilla ice cream on top of the bananas. Drizzle a spoonful of the caramel mixture from the pan on top of the ice cream. Eat right away while it is still hot.

summary: Sift the dry ingredients. Add the wet ingredients. Mix the ingredients. Cook the pancakes. Start the bananas and sugar. Caramelize the bananas. Flambe the bananas. Serve the pancakes.

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Ideally, you should try to meditate in the same general area every day. Locate a spot that feels serene to you and one where you are comfortable. Your haven could be your bedroom, the kitchen, or even the attic. Make sure that it is somewhere safe, too. If you find that your haven is a bit disorganized on a certain day, it may help to spend a few minutes tidying everything up before starting to meditate. It may calm your mind knowing that your environment is orderly. If you are too cold, then you will likely lose focus and your mind may wander a bit. You may also fidget or experience the chills, which are equally distracting. If you are too warm, then you may sweat or itch. Pick a temperature that is as close to unnoticeable as possible. Move the thermostat up or down each day until you find the best temperature for you. Many people prefer to sit on the floor to meditate, sometimes with their feet crossed. However, you can also try sitting with your legs stretched out, sitting upright in a chair, laying down on your back or on your stomach, or even walking around. Rotate through these positions until you find one that works best for clearing your mind. If you choose to sit down to meditate, it might help to add a soft towel or light blanket to sit on. Create a calming atmosphere by installing dimmer bulbs in your meditation haven area. Or, turn off the lights in the room and light a few small candles. If you find yourself getting distracted, focusing on the flame will help to center you. When you are finished with a session, don't just jump up and immediately throw yourself back into your work. Instead, stand up and take a long, relaxing stretch. Maybe take another short walk. Gradually build-up to your normal level of activity. Make meditation a normal part of your daily routine. It is easiest to clear your mind in the morning, but a daytime or evening session are also good options. Stick to the same general timeframe, so that your mind and body get used to the process.

summary: Identify a meditation haven. Clean up the space around you. Set the temperature to mild. Try different meditation positions. Lower the lighting of the room. Transition out of meditation slowly. Practice this exercise daily.

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You'll never beat a five minute mile without a plan and proper schedule. For the best results, you should be training almost every day, incorporating different exercises. Start your week with a distance run, running for at least 40 minutes or about 3 miles, and gradually increasing that as you train. Take the next day to rest or do some other training like yoga or weight lifting. Pick a few days a week to do interval or hill training, followed by another day of rest or cross training. In order to get your body into the right shape for a 5 minute mile, eating the right diet that will give your body energy is important, and it will help it to recover after training. Get the right proteins through eggs, sweet potatoes, salmon, and chicken. Proteins like salmon contain ingredients like omega-3 essential fatty acids which increase heart health and help performance. Leafy greens like kale contain a wealth of vitamins that keep your body healthy and moving like vitamins A, B6, C, and K. Whole wheat pasta in the right portions will provide you with the carbs you need to maximize muscle glycogen stores. If you want to run a 5 minute mile you need to train your body in other ways than just running to get into shape. Other exercises will not only help you run faster, but will help prevent injury and increase form. Planks are a great way to strengthen your core, lower back, and shoulders; three areas that are important for a fast run. Hold planks for 45 seconds and do 3-5 reps. Kettlebell squats will work your glutes and leg muscles while also strengthening your core. Do 2-3 sets of 10-12 reps. Do some yoga to help you improve flexibility, recover faster, and simply destress.
summary: Develop a training schedule. Eat a healthy diet. Work on your general fitness.