Gardening is good for the soul...and the belly! The container garden behind me is full of edible flowers: violets and marigolds, and roses. I also planted hyacinth and gardenia for their lovely perfume. Even if you're not eating them, I hope you all have beautiful flowers at home to look at. Beauty feeds the soul.
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Having pets brings a lot of love into our lives alog with many responsibilities. For pet owners, taking care of other creatures gets us out of our heads and into our bodies. Nurturing others, whether animals or people, keeps us from thinking too much about ourselves. Whenever you find yourself getting down about your situation, do something to help another being. This way, you can spread joy to yourself and the world around you. Taking care of other creatures feeds the spirit.
How to make healthy choices that stick:
Many of us find it difficult to stick with healthy changes in the long term. We diet and then gain all the weight back. We start going to the gym daily in January and by April we might go once a week. So how can we make healthy changes that last? Here are some tips I use in my practice when I make diet and exercise plans with folks: 1) The most important guideline I use when working with people in my practice is this: don't do anything in the short term that you won't be willing to do in the long term. Except in cases of dire and temporary medical distress, changes to diet and exercise should be made with the long term in mind. 2) When you think about an exercise plan, don't start going to the gym at all if you don't like going. There are endless ways to get exercise, so find one that you actually enjoy and do that. 3) Don't go on a "diet". Ever. Dieting is always going to be a temporary state that will not help you in the long run. Here's why: Most toxins are fat soluble, which means they are stored inside your body fat. The faster you lose weight, the harder your liver has to work to get rid of all the toxins coming out of your fat cells. Losing weight quickly is hard on the liver. There has never yet been discovered a diet that will help you "keep the weight off". In fact, the more you diet, the more weight you will likely gain back after each time. This phenomenon, known as weight cycling, is extremely harmful to your health. Many studies show that weight cycling is more harmful to the body than being obese. Most people who diet are not truly obese. They are average people who want to conform to a specific body image. This image can be set by them and/or given to them by cultural standards. Ask yourself what motivates you to change your eating habits. If you are truly interested in doing it for health, then proceed. If you are doing it just to lose weight fast, examine that motivation and ask yourself if that course of action is in your best interest in the long run. It may be more beneficial for you to learn to love the size and shape your body wants to be. 4) Adopt healthy eating changes for the long haul. If you know that you can't live a life without Doritos, then don't make an eating plan that requires that of you. Healthy eating has to be sustainable and any dietary plan that makes you feel deprived is one that will not last. You can eat Doritos once in a while and still be quite healthy. 5) Adopt changes slowly! Start with easily attainable goals. For example, eat 1 meal a week of food you cook from scratch. When that becomes habit, move to 2 meals a week. Making changes slowly results in lasting healthy habits. 6) Be patient. We live in a culture that demands instant gratification. We want to lose 10 pounds in 1 week. The problem with instant gratification is that getting it does not result in long-term healthy changes. Almost anyone can lose 10 pounds in 1 week. The trick is to think about what that course of action will do for you in a month...or six months. 7) Choose an eating plan that is specific to your body type (I will write more about this later in the week). Your body has certain needs and will adapt to meet them. Staying on a long-term diet that deprives your body of essential needs, like fat, will cause your body to adjust to meet its needs. If you eat a low fat or non fat diet for long enough, your body will start to burn fat more slowly in order to make sure it gets enough. Fat is your body's best fuel, and also composes most of your brain. The body needs it and won't let you deprive it. 8) Change your definition of exercise. Any time you are moving your body, you are exercising. Gardening is exercise. So is walking the dog. You do not have to be dripping sweat and gasping for air to get the health benefits of exercise. In fact, it is better for your heart if you exercise just to the point where you can no longer breathe through your nose. By exercising in this way, you improve little by little each day, without making yourself miserable. Olympic athletes winning gold medals have trained this way, so don't knock it 'til you've tried it. 9) Meditate. Meditation cultivates calm, joy, and patience. You will need these three things to persevere in your healthy changes. Meditation helps us deal with stress in healthy ways, rather than by engaging in self-defeating behaviors. Many people think that meditation is keeping the mind blank. That is not meditation. Meditation is awareness without judgement. In meditation practice, you learn to keep your mind on what you are doing and experiencing here and now. You notice what you are feeling and thinking without passing judgement on yourself. The challenge of meditation is training the mind to focus. We live in a culture that cultivates multitasking and constant diversion. We don't even wait for the subway without reading, listening to music, or playing on our iPhones. Meditation is putting your phone down and taking a look around you. Meditation is walking the dog and not checking text messages. Meditation is listening to your friend talking to you without making a grocery list in your head. Meditation does not require you to set aside an hour of your day. You can begin meditation practice with a 1- minute exercise and move on from there. Any meditation is better than none. The basic points are: start small, be patient, and don't begin anything you know you can't do in the long term. By following these guidelines, you can make lasting healthy changes instead having of short-term health bursts. Thanks for reading! Never stop allowing life to surprise you.
I did not alter this photo to put the face on that tree. The holes were made by a woodpecker. I was excited to find this tree on our family hike this past weekend! When we keep our eyes open, we find the most incredible things in the most unexpected places. This photo was taken yesterday on a long hike at Gunpowder Falls. This hike was an amazing exercise in meditation for me because my knee got pulled out of place. It was a gradual dislocation, and by the time I realized what was happening, it was just as far of a walk to go forward as to turn back. To be completely honest, I did not want to turn back anyway because we were having quality family time and the woods were so peaceful. We had the 4 dogs with us and two were leashed around my waist, which ended up being more than my legs could handle and keep my balance going up and especially down all the hills (hence the knee dislocation).
We hiked through gorgeous pine forests where the forest floor was blanketed with a soft carpet of pine needles, sandy shores by the river where the water was clear and cold, and rocky paths where we had to scrabble hands-and-knees up the hills. The dogs swam in the river and I gathered some healing stones for use in my practice. When the pain in my knee grew almost unbearable near the end, I took deep breaths and re-focused on the beauty of my surroundings. I am not going to pretend like I was not largely miserable at the end of this hike. But underneath all the pain in my left leg, there was the memory of all the beauty I had seen and the satisfaction of making it through to the end. The best part of all was that I got to share the experience of being in nature with my family, which for all of us is a very spiritual experience. And the dogs were so happy, trotting along smiling with tails held high. Would I have given up all that to avoid the pain? No way. Today I am sharing some information from the American Psychological Association (APA). Although we have all heard this message many times, it seems to me that we underestimate it in daily life. We hear that stress is harmful, but few of us actually apply this information to our lives like we really believe it. I don't know many people who would say that stress does not have negative health effects. It is just so easy to get trapped in the drama that is daily life. We have basically three options when it comes to stress: 1) get rid of the things that stress us, 2) create good coping mechanisms for when we find ourselves in temporarily stressful situations we cannot control, and 3) think outside the box about how to create a life for ourselves that includes a low daily stress level.
If a high-paying job is robbing you of your sanity and time with those you love, is it really making you wealthy in the true sense of the word? Are you living a rich life if you are constantly having heartburn or other stress-related digestive problems? Are there times when you recognize in hindsight that stress caused you to over-react to a situation, possibly affecting the people you love? Here are some reminders from the APA about how seriously stress can affect your health: Understanding chronic stress Stress is often described as a feeling of being overwhelmed, worried or run-down. Stress can affect people of all ages, genders and circumstances and can lead to both physical and psychological health issues. By definition, stress is any uncomfortable "emotional experience accompanied by predictable biochemical, physiological and behavioral changes."1 Some stress can be beneficial at times, producing a boost that provides the drive and energy to help people get through situations like exams or work deadlines. However, an extreme amount of stress can have health consequences and adversely affect the immune, cardiovascular, neuroendocrine and central nervous systems.2 How Stress Harms Your Health In addition, an extreme amount of stress can take a severe emotional toll. While people can overcome minor episodes of stress by tapping into their body's natural defenses to adapt to changing situations, excessive chronic stress, which is constant and persists over an extended period of time, can be psychologically and physically debilitating. Unlike everyday stressors, which can be managed with healthy stress management behaviors, untreated chronic stress can result in serious health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system.3 Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity.4 According to a 2010 survey by the American Psychological Association (APA), health care providers are more likely to advise adults to reduce their stress levels when they consider their health as fair or poor than if they rate their health as excellent or good. Some studies have even suggested that unhealthy chronic stress management, such as over-consuming "comfort" foods, has contributed to the growing obesity epidemic.5 The APA survey also found that obese adults were more than twice as likely as normal-weight adults to have been told by a health professional to reduce their stress levels. The consequences of chronic stress are serious, particularly as it contributes to anxiety and depression. People who suffer from depression and anxiety are at a heightened risk for heart disease, with depression leading to a two-fold increased risk and anxiety a doubling of increased risk.6 Additionally, people exposed to chronic stress are at a heightened risk of developing drug addiction.7 Yet many Americans who experience prolonged stress are not making the lifestyle changes necessary to reduce stress and ultimately prevent health problems. Research has shown that chronic stress is treatable with appropriate interventions such as therapy or medication.8 Chronic stress can occur in response to everyday stressors that are ignored or poorly managed as well as to exposure to traumatic events. Improving lifestyle and making better behavior choices are essential steps toward increasing overall health and avoiding chronic stress. If you feel as though your everyday stress level is impacting your daily routine, reaching out to a friend and/or relative may help you to work through some of your stressors and start taking better care of yourself. In addition, eating a healthy diet, engaging in physical activity and enhancing both the amount and quality of your sleep may be beneficial. Managing Your Stress Studies have illustrated the strong link between insomnia and chronic stress and, according to APA's 2010 Stress in America survey, more than 40 percent of all adults say they lie awake at night because of stress. Experts recommend going to bed at a regular time each night, striving for at least seven to eight hours of sleep and eliminating distractions such as television and computers from the bedroom. The key to managing stress is recognizing and changing the behaviors that cause it. However, changing the behavior can be challenging. Taking one small step to reduce your stress and improve your emotional health, such as going on a daily walk, can have a beneficial effect. Being active is a small but powerful change you can make to manage stress. Physical activity increases your body's production of feel-good endorphins, a type of neurotransmitter in the brain, and helps in treating mild forms of depression and anxiety. But remember, if a high stress level continues for a long period of time, it is important to reach out to a licensed mental health professional who can help you overcome the barriers to living a healthy life and manage stress effectively. A mental health professional, such as a psychologist, can help you identify behaviors and situations that are contributing to your consistently high stress level and assist you in making lasting lifestyle changes. Special thanks to Mary K. Alvord, PhD; Karina W. Davidson, PhD; Jennifer F. Kelly, PhD, ABPP; and Kevin M. McGuiness, PhD, MS, ABPP-CH, who assisted with this article. References 1) Baum, A. (1990). "Stress, Intrusive Imagery, and Chronic Distress," Health Psychology, Vol. 6, pp. 653-675. 2) Anderson, N.B. (1998). "Levels of Analysis in Health Science: A Framework for Integrating Sociobehavioral and Biomedical Research," Annals of the New York Academy of Sciences, Vol. 840, pp. 563-576. 3) Baum, A. & Polsusnzy, D. (1999). "Health Psychology: Mapping Biobehavioral Contributions to Health and Illness." Annual Review of Psychology, Vol. 50, pp. 137-163. 4) Ibid. 5) Dallman, M. et al. (2003). "Chronic stress and obesity: A new view of 'comfort food.'" PNAS, Vol. 100, pp. 11696-11701. 6) Anderson, N.B. & Anderson, P.E. (2003). Emotional Longevity: what really determines how long you live. New York: Viking. 7) Sinha, R. (2008). "Chronic Stress, Drug Use, and Vulnerability to Addiction." Annals of the New York Academy of Sciences, Vol. 1141, pp. 105-130. 8) McEwen, B.S. (2004). "Protection and Damage from Acute and Chronic Stress: Allostasis and Allostatic Overload and Relevance to the Pathophysiology of Psychiatric Disorders." Annals of the New York Academy of Sciences, Vol. 1032, pp. 1-7. 9) Vgontzas, A.N. et al. (1997). "Chronic insomnia and activity of the stress system: a preliminary study." Journal of Psychosomatic Research, Vol. 45, pp. 21-31. 10) Fox, K.R. (1999). "The influence of physical activity on mental well-being." Public Health Nutrition, Vol. 2, pp. 411-418. Source: http://www.apa.org/helpcenter/understanding-chronic-stress.aspx If you find yourself in a stress cycle, do not give up! There are many tools for managing stress and finding freedom from it. Here are some tips from the APA to help you become more in touch with your stress triggers and learn to gain control over your life (they are quite compatible with Ayurvedic healing philosophy!): Understand how you stress. Everyone experiences stress differently. How do you know when you are stressed? How are your thoughts or behaviors different from times when you do not feel stressed? Identify your sources of stress. What events or situations trigger stressful feelings? Are they related to your children, family, health, financial decisions, work, relationships or something else? Learn your own stress signals. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals. Recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to certain events or situations? Do you make unhealthy choices as a result of feeling rushed and overwhelmed? Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time. Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music. Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors. Information contained in this tip sheet should not be used as a substitute for professional health and mental health care or consultation. Individuals who believe they may need or benefit from care should consult a psychologist or other licensed health/mental health professional. For additional information on stress and mind/body health, visit the APA Help Center. Source: http://www.apa.org/news/press/releases/2007/10/stress-tips.aspx More to come on this topic tomorrow. In the meantime...just breathe. Thanks for reading. My family and I made this delicious soup and I would like to share the recipe. We got chard and baby carrots from Big City Farms at the Waverly Market last Saturday, and we wanted to cook them all up while they were fresh. At our house, soup always begins with my son making the stock. For this one, he used:
·About 6 cups water ·1 onion cut in half ·2 carrots, broken in half ·2 cloves garlic ·A handful of shitake mushrooms (from Woodland Mushrooms at the Waverly Farmers’ Market) ·1 sprig rosemary ·5-finger pinch of peppercorns ·Pinch of oregano ·Pinch of thyme ·Pinch of salt Put all ingredients into a large pot and simmer at medium heat for 1 hour. Do something fun while the stock cooks. Ingredients for soup: ·1 bunch of baby carrots (ours were from Big City Farms) ·1 bunch of multicolored chard (also from Big City Farms) ·1 handful of quinoa (Pitta types use white, Vata and Kapha use red) ·1 large leek, sliced ·3 turnips, cut into about 1-inch chunks ·1 tablespoon ghee ·1 handful split yellow mung beans We didn't need to add any spices because the stock was so flavorful. 1.Rinse quinoa and mung beans before using. 2. Add all ingredients to the soup stock and simmer together for 1 hour. Yes, this took us 2 hours to make. In those 2 hours, we got some quality family time, joking and laughing while we cooked. When we all make soup together, we get creative. We decide what is going in as we are cooking and we are not afraid to experiment. We swear that the food always tastes better when we make it all together. When we all cook together, we are joyful and our food absorbs that happy energy. You can bring joyful energy to your food alone too. There are many times when I have played music and danced around singing while I cook. I spoke about imparting energy into food during my cleanse, and how when we chant or sing while cooking it vibrates the molecules of the food. Listen to music that makes you feel happy while you are in the kitchen. When the weather is nice, open the windows and hear the birds outside. Sing your favorite song. I wish you all many joyful cooking experiences during this Spring season. As the sun returns to shine brighter each day, I hope that the happiness inside all of you becomes increasingly brilliant. The plant with the tiny purple flowers in this photo is a member of the mint family called henbit. It is regarded as a common weed that most people will pull up or mow out of their lawns. Henbit is actually an herb that has healing properties. It can be added to soups and salads. Henbit flower and leaf tea is used as a relief for indigestion, fever reduction, laxative action, and to help women with menstruation. Since henbit aids menstrual bleeding, it should not be used by pregnant women. Henbit does not have poisonous look-alikes, so it is alright to pick wild.
The henbit in this photo is growing with a gorgeous green plant from the carrot family, which is quite lovely but may be poisonous. I would advise against picking anything from the carrot family in the wild because poison hemlock looks very similar to wild carrot. It is also a good idea to make sure that if you are picking wild herbs, you are not in a place that gets sprayed with pesticides. I love it that something so many people think of as a weed is a healing plant. It inspires me to look for other "weeds" in my world. How many things of beauty do we overlook daily because we are too busy or distracted to see them? |