Mindfulness: What’s in It for Me?

Mindfulness is a way of being present: paying attention to and accepting what is happening in our lives. It helps us to be aware of and step away from our automatic and habitual reactions to our everyday experiences. ~Elizabeth Thornton

If you’re a regular reader of Micro of the Macro, you know that I often touch on the subject of mindfulness in my posts.  Jon Kabat-Zinn, who studied under Thich Nhat Hanh and co-founded the Cambridge Zen Center, defines mindfulness as purposeful, nonjudgmental attention placed on the present moment.  A more practical explanation, in my opinion, is paying attention as opposed to allowing unconscious behaviors to run your life.  We are such creatures of habit that it’s easy to slip into mindlessness.  Have you ever driven your car home from work (or vacation!) and later realized you don’t remember the drive?  That’s an example of an unconscious habit taking over.

So what does it matter if your life is controlled unconsciously?  Well I’m glad you asked.  The big-picture answer is that by living in this manner, you are sleepwalking through your time on the planet. Each of our lives takes place within a cosmic embrace of love and blessings, if only we take the time to notice.  The sound of crickets, birdsong, ocean waves, a child’s laugh; the sight of butterflies, wildflowers, and a star-lit sky; the smell of blossoming plants; the taste of fresh foods; the gentle touch of a beloved friend: all exquisite details that can be taken for granted or completely missed when we’re in auto-pilot.

Tell me, what is it you plan to do with your one wild and precious life? ~Mary Oliver

But there’s more to that answer.  Living unconsciously means that you miss out on the profusion of benefits for physical, mental, and emotional health that mindfulness offers.  According to an article from the American Psychological Association, over 200 studies have shown that mindfulness is effective at boosting immune function, decreasing chronic pain, reducing stress, and helping with depression.  These benefits, the article states, could be due to changes in the brain’s regulation of emotions, resulting in decreased rumination on negative thoughts.  Whether you meditate, practice yoga, do tai chi, watch wildlife, work in a garden, or evoke presence in some other manner, you may discover that you’re doing wonders for your health and peace of mind.

UC Berkeley’s Greater Good Magazine shares a write-up addressing mindfulness studies that have shown positive impacts on relationships between couples as well as those between parents & children.  Additionally, mindful parenting is . . . linked to more positive behavior in kids, the article says.  The reduction of stress through better emotional regulation seems to be a recurring theme.

In a study from Central Michigan University, subjects that listened to mindfulness recordings were found to have decreased age and race biases as compared with control subjects.  The practice allows us to rely less on previously established associations, the abstract indicates.  To me, this implies that these prejudices can be broken down rather quickly, an idea with great potential for our times.

A US News & World Report article on addiction recovery speaks to the effectiveness of mindfulness meditation for reducing substance abuse, including trials that are linked to reductions in impulsivity, cravings, and relapses.  A hallmark (of addicts) is that they’re very rarely in the now.  They’re either regretting the past . . . or dreading the future, according to Katie Witkiewitz, professor of psychology at the University of New Mexico.  The practice of mindfulness, therefore, could play an important roleHowever, as with most holistic modalities, more research is needed before it can be incorporated into standardized treatment.

Fortunately, research on the power of mindfulness is expanding.  A Mindful Magazine essay examines the directions of a few of the leaders in the field.  Planned studies include exploring the effects of mindfulness on childbirth, neurological development, memory preservation, cellular aging, and inflammation.  Perhaps these researchers are working from the premise that our bodies simply function better when we pay attention to our lives.  What do you think?

Learning to be present can enrich your existence and improve your health on every level.  Awareness of life’s moment to moment offerings can result in big, positive results, helping you to recognize your life’s beautiful cosmic embrace.  From reducing stress to strengthening relationships to helping with recovery from addiction, the benefits of mindfulness practices for you and those you love cannot be overestimated. 

We need to awaken ourselves. We need to practice mindfulness if we want to have a future, if we want to save ourselves and the planet. ~Thich Nhat Hanh

Blessings for Presence,



The Generosity of Plants

This week, I’ve begun reading The Well-Gardened Mind: The Restorative Power of Nature by Sue Stuart-Smith.  The book presents various research findings on working with Nature and draws beautiful parallels between gardening and developing a healthy mindset.  Stuart-Smith is a psychiatrist and psychotherapist, and her book was chosen by The Times, Britain’s oldest national daily newspaper, as one of the best books of 2020.  I guess you can tell I’m pretty excited about it, as I’m not even halfway through, but already wanting to share!

Early on, the author asserts that our species emerged in the savannah landscapes of Africa, and over the course of evolution, our nervous and immune systems have been primed to function best in response to various aspects of the natural world.  These aspects, she says, include the microbes we eat and breathe, the amount of sunlight we are exposed to, and the natural vegetation around us.  Further, she states, When we work with nature outside us, we work with nature inside us.  

Stuart-Smith shares research done with many subjects in diverse environments.  She’s visited prisons to witness the difference that gardening programs have made for inmates, in some cases offering them opportunities to find work as gardeners post-release, which has been shown to lessen chances of recidivism.  She also writes of a garden project done for inner-city 7-year-olds with a high rate of learning disabilities, which not only resulted in a sense of pride and accomplishment for the little ones, but also transformed their sense of self-esteem and motivation.  Additionally, she addresses the use of therapeutic horticulture for those with depression, trauma, and anxiety, as studies have shown that the benefits of regular gardening are similar to those of cognitive behavioral therapy.  

I am enjoying the book immensely not only because it supports the ideas of Micro of the Macro, but also because of the memories it evokes.  As a small child, I often worked with my grandmother and uncle in our family garden.  No matter what was going on in my life, working in the garden brought me into the present moment, with the sweet smells of tomato vines and dark soil, the intense feel of the sun on my skin, and the sight of bumblebees attracted to the yellow squash and cucumber blooms.  Years later, when I began hiking on a regular basis, I learned to treasure the smells of mountain tree blossoms and spruce needles, Ponderosa Pine bark, and an occasional deliciously earthy whiff of unknown origin.  Being present in this manner provides a calming escape from past regrets and worries of the future, wouldn’t you agree? 

Although we can derive amazing benefits from plants, their compassionate actions aren’t exclusively for humans.  In a delightfully-written article for Bay Nature, a 20-year-old publication advocating for the good of the environment, Endria Richardson brings our attention to the generosity of the California Redwoods.  Their biology, she states, does not require open-heartedness or a daily decision to be kind; it simply is, as a matter of design. This biology, or blueprint for being, can give rise to collective wellbeing: needles drop, bark is shed, a rich duff develops that protects not only one tree’s roots, but the root networks of clusters of trees.  During the time I lived among the Coastal Redwoods of Sonoma County, I was fascinated to learn about their root system; their underground support of each other allows them to grow to dizzying heights and withstand high winds.  On hiking trails, I also witnessed new trees sprouting from old, seemingly lifeless trunks.  Richardson continues her article by writing that acts of Redwood generosity help not only other trees, but also contribute to the lives of a variety of plants, animals, birds, and berries high off the forest floor. 

In an article written for the US Forest Service, we learn the extent of selflessness of the humble wildflower.  They support entire ecosystems . . . Butterflies and other insects, small birds, and animals depend on seeds, nectar, and pollen for their food supply and life support, according to the write-up.  Are you noticing a pattern?

Believe it or not, even weeds can demonstrate generosity!  A Mother Earth News article shares that some weeds can benefit surrounding plants by protecting the soil, pulling up water and nutrients from great depths, and helping with insect control.  (Check out the article to determine which weeds you should keep!)

Nature provides us with an endless array of magnanimous acts.  The plant kingdom supports not only our well being, but also the health of its various members as well as other life.  This generosity seems to be part of Nature’s design of plants. Working with vegetation gives us access to that life-enriching bounty.

Blessings for Generosity,



Pope Francis, I Disagree: A Tribute to Earth Day

Beauty without grace is the hook without the bait. ~Ralph Waldo Emerson

The original version of this heavily-edited post was first shared last year. The sorrowful effects of the pandemic are on the rise again in many countries and the senseless destruction of our planet continues. The message here becomes more urgent each day.

Since he was first elected, Pope Francis has been my favorite pontiff. I’m not Catholic, but I admire the fact that he’s not afraid to regularly speak out against corruption, specifically the neglect and exploitation of our natural environment for profit, as is common on a grand scale. For these reasons and many others, I feel he is a world leader in the truest sense.

Recently, the Pope expressed his belief that coronavirus could be Nature’s response to climate change. He was quoted in a UK periodical saying, “There is an expression in Spanish: God always forgives, we forgive sometimes, but nature never forgives.” I haven’t been able to stop thinking about the last part of that statement.

In honor of Earth Day, I present my defense of Nature, and therefore, my disagreement with the Pope.

The widespread death and health decline brought about by Covid-19 is unlike any other health crisis we’ve seen in the past 100 years. I’m on board with the idea that much of the fallout may be attributed to the (internal and external) functionings of Nature struggling from abuse and neglect; it’s hard for me to fathom how so many of us ignore the simple needs of our bodies and our Earth. But I don’t agree with the words Nature never forgives.

In my opinion, our external natural environment must attempt an ongoing balance of sorts, similar to our internal Nature’s constant drive for homeostasis. (For example, when we get too cold or too hot, we shiver or sweat, which reestablishes our normal body temperature set point.) The global warming callously caused by our species is like a disease to our planet. As a result, the natural world sometimes unfolds in ways resulting in death and destruction. I believe this devastation is related to rebalancing on some level more so than Nature’s unwillingness to forgive. What do you think?

Hope springs eternal – a revegetated Sunset Crater Volcano, Northern Arizona

In the podcast Food Independence and Planetary Evolution, Rich Roll, author of Finding Ultra: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself, talks with triple-board certified Zach Bush, MD, about the wretched state of our food supply. In large part, the conversation centers around the soil-decimating and gut-destroying glyphosate (the active ingredient in Roundup weed killer which is used extensively in non-organic and non-regenerative commercial farming.) Dr. Bush, after speaking more than an hour on the sad and unjust consequences of using glyphosate and other current farming practices, shared the concept of biological grace, which he defines as the ability to heal faster than injured.

His first example of this idea relates to the microbiome of the gut. He talks about some of his clinic’s patients who, after a lifetime of damaging disregard for their health, can make a few simple changes and see health problems improve or reverse in a matter of weeks or months. These changes, including physician-monitored short-term fasting and (largely) ridding their lives of harmful chemicals, give a much-needed break to their biological systems, allowing Nature’s healing force to rush in and restore health, instantly forgiving the former myriad of abuses.

A table at a farmers market in Taos, New Mexico

Dr. Bush goes on to address soil health within the same paradigm. Decades of using genetically modified seeds, applying glyphosate, mono-cropping, and tilling are killing the life in our soils, resulting in, among other calamities, smaller yields with greatly reduced nutrient content. His estimates show that about 98% of the earth’s soils are now depleted in a similar manner. According to Dr. Bush, if these harmful measures are stopped, biodiversity can return to the soil within a single growing season. His team has partnered with the Soil Health Academy, and together, they have witnessed this renewal in over a million acres. In my mind, this, too, epitomizes Nature’s forgiveness.

In light of this information, I would like to say humbly, Thank you, Pope Francis, for calling the world’s attention to our ailing planet during a time of darkness like none we’ve known. But science backed by experience disproves your statement “Nature never forgives.” This clarification could critically impact our ability to overcome and move forward. Although the pandemic continues to rage, regardless of its source, I choose to work daily to achieve biological grace for the health of my body and my Planet.

Blessings for Forgiveness & Grace,


I do not at all understand the mystery of grace – only that it meets us where we are but does not leave us where it found us. ~Anne Lamott


Frittata Primavera

Packed with fresh herbs, tomatoes, shallots, and green onions, and requiring just over half an hour from start to finish, this tasty stovetop frittata is a favorite Sunday morning breakfast in our house.

The first vegan egg-like dish I learned to prepare, although delicious, took way too long. First there was the chopping, next the mixing & resting of the batter, followed by the sautéing of the veggies, the frying of the batter, and finally the steaming. Ugh! By the time I sat down to eat, I was famished! You can imagine how thrilled I was to find a similar recipe that, once modified, takes a lot less time and might be even tastier!

And, you know if I’m sharing it with you, it has to be healthy! Shallots have good amounts of potassium, Vitamin C & Vitamin B6, and may help with allergies, bone health, weight, and circulation. Tomatoes are rich in Vitamin C, Vitamin K1, and lycopene, which can help reduce risks of cancer and heart disease. Fresh dill is a great source of various plant compounds that can play a role in kidney, liver, heart, and brain health. Fresh basil is packed with nutrition, including good amounts of Vitamin K, Vitamin A, manganese, copper, and iron, as well as several essential oils that are antibacterial & anti-inflammatory. And chickpea flour (in addition to a fabulous flavor) has a great deal more calcium, potassium, and fiber than wheat flour.

Give this recipe a try, and let me know if you find it to be a party on your palate!

Many thanks to Vegan Sandra for the original recipe.

Yield: 2 servings

2/3 cup chickpea flour
3/4 tsp salt
1/4 tsp turmeric
1/4 tsp garlic powder
1 tbsp nutritional yeast
1/8 tsp crushed red pepper
Several grinds of black pepper
3/4 cup water
1-2 shallots, minced
2-3 green onions, chopped into 1/4 inch segments
2 tbsp fresh dill, chopped into 1/4 inch fronds
2 tbsp fresh basil, cut into 1/4 inch chiffonade
2 tbsp fresh cilantro, leaves chopped, but not too fine
1/2 cup Heirloom tomato, diced
2 tbsp avocado oil (or olive oil)

Hand mix the first 7 ingredients in a medium bowl. Add the water & whisk until well combined. Add the shallots, green onions, 3 fresh herbs, and tomato, stirring thoroughly. Coat a large pan with the oil and heat for 2 – 3 minutes on medium. Add half the batter (or all of it if your pan is large enough) and cook for 5 minutes. Flip, using 2 spatulas if needed, reduce heat to the higher side of medium-low, and cook an additional 3-4 minutes, until mostly golden brown. Repeat with the rest of batter if you didn’t cook it all at once.

Serve alongside avocado, and for you big eaters, add a couple pieces of toast. Enjoy!


5 Ways to Nudge Your Body Toward Optimal Function

The human body is a marvel.  Its ultra-intelligent design allows it to operate in ways without even requiring our attention.  The billions and billions of chemical reactions occurring each second are nothing short of symphonic.  The habits that become your lifestyle radically influence that symphony, for better or worse.  By providing your 70 trillion cells with the support they need to function at their highest levels, you make it possible to prevent or reverse disease, increase energy, and lengthen your time on the planet.  

In his book The Healer Within, Roger Jahnke, Doctor of Classical Chinese Medicine, explains, “Dozens of spontaneous self-healing mechanisms . . . are programmed to sustain or restore our health and vitality automatically.” And further, “The foundation of all self-healing, health enhancement, stress mastery, and personal empowerment is deep relaxation.” Below, you will find some of the best techniques I know to help you develop that foundational sweet spot.  (Reminder: I’m not a medical professional, and you should consult your Doc or NP prior to trying anything new.)

  1. Yoga – It took me many years to understand the statements get out of your head and drop into your body, bits of advice often dispensed by my well-meaning yoga teachers.  But finally, it hit me: by placing my attention on my breath and body alignment during poses, I put aside the process of jumping from one distracting thought to another for the duration of the class.  Dropping into my body calms my mind, and this calm stays with me for hours afterwards.  (Plus, all that stretching, twisting and bending keeps me an arm’s length away from aging!) According to an article in Psychology Today, regular yoga results in the central nervous system’s release of GABA, a chemical which works to suppress anxiety for hours after the practice ends.  Check out my friend Cindy’s blog Unique Times for some quick, heart-opening hybrid practices.  She’s a bright light and a great motivator. 
  1. Massage – According to an article from Mayo Clinic, massage is good for not only stress release, sore muscles, and circulation, but also insomnia, nerve pain, fibromyalgia and digestive disorders.  I have been a huge fan of massage as far back as I can remember, primarily because it feels so good to get my stuck energy remobilized!  In the past, I’ve gone once a month, but for the past few years, I’ve increased my time on the table to twice per month.  My neck and shoulders are much happier!  No massage therapist? No problem. Even self-massage can yield benefits.
Massage tables on the cliffs of Big Sur, CA
  1. Meditation – This practice dates back for thousands of years, and I’m guessing the reason it’s still around is because it is so advantageous.  U.C. Berkeley’s Greater Good Magazine published an article stating that in addition to meditation boosting emotions, decreasing anxiety, and helping with depression, it also improves heart function, slows age-related cognitive decline, and strengthens the immune system.  What’s more, I’ve read from other sources that it increases creativity.  Years ago, when living and working at a Buddhist Retreat Center in Northern California, I had a regular meditation practice.  Presently, I am renewing that commitment.  A huge thank you to my neighbor, Jan, for introducing me to the Headspace Guide to Meditation on Netflix.  I find guided meditations easier than going it alone.
Music night at the hostel with the Tin Man and Scarecrow
  1. Music – Research shows that Celtic music, jazz, classical, and Native American music are great for reducing stress, says an article on Chopra.com.  In addition, playing an instrument or singing causes endorphins (happy chemicals) to be released in the body.  The article goes on to say this is especially beneficial for children and cancer patients.  Personally, I can’t imagine getting through a single day without listening to music, humming, singing, and a little dancing, can you?
Golden Gate Park
  1. Nature – I’ll bet you knew this was coming, didn’t you?!  As I write this post, I’m sitting outside in the warm Arizona sunshine listening to birdsong and the wind blowing through the trees.  According to the article Why Nature Sounds Help You Relax, According to Science on Health.com, sounds such as rustling leaves and a babbling brook can help reduce stressful fight or flight feelings and increase the body’s capacity for relaxation.  

As you can see, these techniques not only help you achieve the foundation of relaxation needed by your body for optimal function; they have beneficial side effects as well. Combining one or more of them with other healthy habits can be the key to unlocking your best possible life. What could be better?!

What are your favorite relaxation techniques?  If you don’t normally honor your body’s need to relax, would you do me the favor of trying one of these?  I’d love to hear your experience.

Blessings for Healthy Foundations,



The Sweetness of Spring

Spring has returned. The Earth is like a child that knows poems. ~Rainer Maria Rilke

This beauty recently came to me via text from a beloved cousin. Thanks, Deb!

For the past few days, I’ve noticed the birds are back and making their happy presence known. I took time out this morning to admire the black, white, and vibrant red of two acorn woodpeckers out a back window. In preparation for the return of the hummingbirds, I’ve planned to hang their brightly colored feeder in a couple weeks. And after two days of snow last week, we stood for a long while in the warm sunshine enjoying the sights and sounds of a large paddling of ducks in a drainage pond. In the hopeful spirit of this miraculous season, I’ve talked to neighbors about planting, given a lot of thought to getting rid of things I haven’t used in a while, and am actively changing up my diet. I cannot recall ever being this enamored with Spring.

Acorn Woodpecker

Come with me into the woods. Where spring is advancing, as it does, no matter what, not being singular or particular, but one of the forever gifts, and certainly visible. ~Mary Oliver

I remember as a small child dressing in a pastel yellow dress, lacy bonnet, white ruffled ankle socks, and black patent leather Mary Janes for church, closely followed by an egg hunt with cousins. Oh how I loved hunting for Easter eggs! It was by far my favorite part of the holiday; I enjoyed it more than the chocolate bunnies!

Elements of our Easter holiday originated in Ancient Mesopotamia’s spring equinox celebrations, as far back as 2400 BCE, according to an article on the website Learn Religions. Celebrated on the first Sunday after the first post-equinox full moon, the name Easter was probably derived from Eoster, the lunar goddess who was celebrated on the first post-equinox full moon. It was believed that on that day, the lunar goddess mated with the solar god, and their child would be born on the winter solstice of December 21st. The hare and the egg were symbolic of this celebration for their representations of fertility and new life.

The gardens at Esalen Institute in Big Sur, CA

There is something infinitely healing in the repeated refrains of nature – the assurance that dawn comes after night, and spring after winter. ~Rachel Carson

The birthing of animals in Springtime is certainly a reason to make merry. Years ago, when I first met my life partner, he was living on a horse farm in central Florida, and I spent a lot of time with him there. I can’t tell you how many hours we spent in the different paddocks, loving up all the horses, getting the young ones to trust us, and witnessing foal watch! It’s so exciting when the broodmares are expected to give birth at anytime. And the foals’ first few days of life, as they learn to feed and walk and play: what an absolute joy to watch!

Baby is bravely curious with Mom close by

To plant a garden is to believe in tomorrow. ~Audrey Hepburn

Humble beginnings

The sprouting of new plant life is a process that showcases the unparalleled design of Nature. Just think of the potential and perseverance a tiny seed must contain to reach maturity and bear fruit! I have neighbors who have already purchased seeds for planting in their gardens. And in many parts of the country, flowers will soon be flourishing, sometimes taking over fields as far as the eye can see. Savoring the exquisite view of a field of wildflowers is a fine way to spend part of a warm sunny afternoon.

Near Taos, NM

A flower blossoms for its own joy. ~Oscar Wilde

It’s also spring cleaning season! I’ll admit, I’m not a huge fan of cleaning, but I feel so much better when it’s done. And donating things that I no longer use is like a healthy purge. According to an article in Psychology Today, physical clutter can easily result in psychological clutter. Too much disorganized “stuff” can cause you to feel less than comfortable at home or in the office. It can also lead to feelings of being out of control and contribute to poor eating habits. Once internalized, clutter slows neural pathways, leading to memory loss as we age. Ok, I’ve got a bit of spring cleaning to do . . .

Every moment the patches of green grew bigger and the patches of snow grew smaller. Every moment more and more of the trees shook off their robes of snow. Soon, wherever you looked, instead of white shapes you saw the dark green of firs or the black prickly branches of bare oaks and beeches and elms. ~C.S. Lewis

Another transition into the Spring season should be eating lighter foods, according to the principles of Ayurveda, one of the oldest wellness systems in recorded history. Leaving behind the cold months of Winter, we should be eating fewer heavy, oily, sweet, and salty foods, opting instead for lighter foods including salads, leafy (especially bitter) greens, other vegetables, sprouts, beans, and berries. Seasonal eating works with the biology of our bodies, and can increase fat burning and decrease seasonal allergies.

A tiny bit of loveliness

The functions of your body are vested in Nature’s rebirth. I hope you will make a point of benefitting from the sublime gifts of our new season. Take your family on an outdoor outing, try some new recipes, or get rid of some stuff you don’t need anymore. May the abundant hope and beauty of the season cause you to reflect on the miracle in which we are all immersed. Happy Easter!

Tender green leaves on Aspen trees

I am amazed at this spring, this conflagration
Of green fires lit on the soil of the earth, this blaze
Of growing, and sparks that puff in wild gyration
. . . ~D.H. Lawrence

Springtime Blessings,



Trails of Renewal

Trail in Grand Teton National Park

It is not so much for its beauty that the forest makes a claim upon men’s hearts, as for that subtle something . . . that so wonderfully changes and renews a weary spirit. ~Robert Louis Stevenson

That subtle something that Stevenson references above is love, in my opinion. Hiking for miles in areas surrounded by mountains, stately trees, and wildlife I’d never seen in their natural habitat, with amazing skies overhead and occasional otherworldly deserts, all punctuated by streams, rivers, lakes, and seas: these are the gifts of Mother Nature that resolved my sense of disenchantment (see Escaping Normal for more on this), healed my thinking, and delivered me into the realization of oneness with Her. Can anything other than love mend one so thoroughly?

Over the course of 3 years, I visited many places known for their visual charm, where I hiked hundreds of miles. I encountered moose, buffalo, elk, bears, marmots, all kinds of birds & reptiles, deer, squirrels, and chipmunks. The sights, sounds, and smells of these explorations in Nature were rejuvenating. And the experiences I had will forever make me smile.

Reading about nature is fine, but if a person walks in the woods and listens carefully, he can learn more than what is in books, for they speak with the voice of God. ~George Washington Carver

The Teton Trail where I encountered “Chippy”

My funniest memory of hiking was on a trail in the Teton Range of Wyoming surrounded by autumn-kissed leaves, grandfather evergreens, and plentiful ground cover. I had been on the trail for a long while without passing another hiker, so I was in a bit of a meditative state. As I rounded a cliff, a sudden, severe screech shattered the silence, scaring me to shivers. Continuing onward, I soon saw the culprit: a tiny chipmunk, the apparent sentinel of the forest, screeching more frequently as I approached him! You little *%&#!

Part of our hike in Germany

One of my most unusual hikes was in Northern Germany with a friend I was visiting. It was a long hike, through lots of hilly rural settings. We were on a trail for most of the day, but we also traipsed through a cow pasture. I voiced my concern that perhaps we were off the trail, and I was afraid we were going to be shot, but my friend assured me that her neighbors were a bit more lenient than mine in the US!

Of all the paths you take in life, make sure a few of them are dirt. ~John Muir

Cathedral Wash trail

Cathedral Wash in Northern Arizona has been my most challenging hike, both physically and mentally. The trail drops about 400 feet in elevation through layers of sandstone which become towering cliffs on both sides of the trail in places. Many of the drops of 3 to 30 feet require an assessment as to how to descend to the next part of the trail, and there is some scrambling involved. The first time I hiked it, there were no cairns (markers) indicating the best way to proceed. On my second visit, the trail had been marked, but it had recently rained, and the best way to hike the dry trail is different from the best way to hike the trail with inches-deep water in places! Cathedral Wash ends with a breathtaking view of the rushing Colorado River just outside the Grand Canyon.

Wilderness is not a luxury but a necessity of the human spirit. ~Edward Abbey

Hanging Lake up Glenwood Canyon

The trail that resulted in the most unexpected beauty at the end was the ascent up Glenwood Canyon, Colorado to Hanging Lake. I had heard good things about it from fellow rafters the day prior, but nothing could have prepared me for its extraordinary beauty. This is also the trail on which I learned one of my most important hiking lessons: always have extra camera batteries on hand! I got a few nice shots, but not nearly as many as I would have liked.

Hiking among California Redwoods

Hiking through the California Redwoods on a trail that took me to the waters of the Pacific Ocean qualifies as one of my most inspiring hikes. Glorious Redwoods enveloped me for most of the hike, and near the end, the view opened up to deep blue sky, gently crashing waves, and the rocky coast of Northern California. What a spectacular reveal!

The scene at the end of the Redwood trail

All are but parts of one stupendous whole,
Whose body Nature is, and God the soul.
~Alexander Pope

View from a trail inside the Grand Canyon

In addition to the trails already mentioned, I’ve also trekked through a rainforest on Washington’s Olympic Peninsula, made my way to the tops of waterfalls at Yosemite, and explored much of California’s Sierra Nevada. I have witnessed on foot the majesty that is Glacier National Park. I enjoyed a number of waterfalls while hiking the Columbia River Gorge and descended to the water’s edge at Crater Lake. I’ve hiked the Grand Canyon, wandered up and down the red rocks of Sedona, and traversed a great many tree roots and boulders on the way to the top of Mt. Humphrey’s, the highest peak in Arizona. Hiking the great outdoors has been good for me physically, but I feel it has served me even better psychologically and spiritually.

Sedona’s Secret Mountain Wilderness

Nature has an incredible capacity to heal and rejuvenate us. Hiking among mountains, trees, lakes, oceans, and wildlife, I know I am at one with this awesome creation; I belong. The healing love that emanates from Nature is like no other: She is, after all, our collective Mother.

Sweeping View from the top of Mt. Humphrey’s

Rocks and waters, . . . are words of God, and so are men. We all flow from one fountain Soul. All are expressions of one Love. ~John Muir

Blessings for Oneness,



Red Rocks on the Water

The lovely little desert town of Sedona, Arizona, has more than 400 miles of trails for hiking and biking, and is surrounded by 1.8 million acres of forest land, according to visitsedona.com. Not bad for a destination known for its spas and luxury resorts! The rich colors of Sedona’s earth and trees are a delight for the senses. And as much as I love the trails and forestland in the area, my favorite part of Sedona is where the red rocks meet the waters of Oak Creek.

My first experience of Oak Creek was many years ago with a fellow hosteler from Switzerland and a guide. We were thrilled with the areas the guide shared with us, which were not open to the general public. We visited a sacred hollowed-out rock high on a ledge surrounded by breathtaking views. We hiked for miles in areas where we saw nothing but awe-inspiring vistas of trees and shrubs dotting red and orange rock formations. Finally, we found ourselves at a creek with towering colored cliffs on one side and old growth trees on the other. I will never forget how peaceful it was. And gorgeous!

Slide Rock State Park, on Oak Creek just north of Sedona, is a popular destination in the warmer months. The park is on a 43-acre historic apple orchard, and its 80 feet of narrow waters are open for swimming, sliding, and wading. There are also a few short hiking trails for those who’d like the opportunity to warm up after spending time in the extremely cold water!

One of the most photographed images in the Southwest, according to The USDA Forest Service, is the reflection of Cathedral Rock in Oak Creek at Red Rock Crossing, which can be seen inside Crescent Moon Recreation Area. This park offers a picnic area with views unlike any other. There are hiking trails, and fishing and swimming are allowed. We soaked up the beauty while strolling along the water’s edge and soaking our feet in the creek afterwards.

Many of the hiking trails in Sedona run alongside or on occasion cross Oak Creek, but there is one trail that zigzags it: West Fork. My favorite time to hike this trail is either spring or fall: during springtime, the area is strewn with flowers and blooming trees, and in autumn, leaves are at their most brilliant reds and golds. Crossing the creek can be tricky in places when recent rain and snowfall has been plentiful. Most crossings involve navigating rocks or a fallen tree.

Even if you choose not to hire a guide or pay to enter a park, there are other ways to enjoy Sedona’s Oak Creek. Check out a trail that takes you to the water, and pack some food in a backpack for a hike & picnic. Bring the little ones in their bathing suits with small water toys. Or simply find a place near the creek where you can hear the water rushing and take some time to meditate. However you choose to enjoy it, it’s an experience you won’t soon forget.

Many folks visit Sedona for luxurious accommodations offered among the extraordinary beauty of the red rocks, but the area offers so much more. Whether you are looking to hike, wade, swim, fish, photograph, or simply soak up some natural beauty, Oak Creek takes the beauty of Sedona to the next level.

Blessings for Beauty,



For the Love of Skyscapes

Contemplate the entire Universe
As a magic show
On the grandest scale imaginable.
Fabulous art, an immense painting in motion.
God is a magician whirling galaxies of fire,
Juggling atoms, planets, and us.
Everything, everything is fleeting.
~Lorin Roche, PhD, The Radiance Sutras

Years ago, when I first began my travels West, I discovered the astounding beauty of skies. I was immediately captivated by the idea that beauty is love made visible, a statement I came across in a book I was reading at the time. I’m sure you’ve heard of the vastness of Western skies. Being able to see for what seems like forever is amazing. But the colors and cloud formations are unlike anything I had witnessed. I could remember so few sky images from the past. Was I too preoccupied in my former life to notice? Or was there too much light pollution in the East to appreciate the ethers? I can’t say for sure, but now I find that I photograph skyscapes as often as anything else.

It was in the tiny village of Arroyo Seco, New Mexico that I first saw a double rainbow. What a heart-opening experience! According to reference.com, a double rainbow is actually an optical illusion caused by sunlight entering a drop of rain, creating two internal reflections. It is also considered a symbol of transformation and good fortune. It certainly made me feel fortunate!

When I return to the East Coast and share the myriad of pictures taken on my journeys, I’m often asked, is the sky really that blue out there? And my answer is yes, when it’s not pink, orange, silver, black, or yellow! We do have the boldest blue sky I’ve ever seen (not just in the Southwest but in California & the Northwest, as well.) I’ve read opposing viewpoints on why the sky is so blue. Initially, I understood that dust was responsible for making it seem so vivid, and you know the desert has a lot of dust. But recently, I’ve seen that very clean air is required to get the boldest blue. Regardless of the reason, I’m grateful to be able to witness it (almost) every day.

As for the other colors often present in Western skies, a Science Daily article indicates they are due to the scattering of various molecules, light wavelengths, and our ability to perceive. Apparently, our eyes are more sensitive to some colors, and we are able to detect only a limited number of the hues present. But, what an amazing palette we have the opportunity to see! Sunrises of baby blues and bold pinks, monsoon and snowstorm sunsets with an extraordinary range of colors, and pastel pink snow skies heralding more of the gorgeous white stuff is on the way.

When it’s cold and raining,
You are more beautiful.
And the snow brings me
Even closer to your lips.
The inner secret, that which was never born,
You are that freshness, and I am with you now.
I can’t explain the goings, or the comings.
You enter suddenly, and I am nowhere again. Inside the majesty.

Night skies are fascinating in their own right. There are so many stars! And, the moon is sometimes so brilliant that I’m compelled to get up at night and look out the window. Its shine can be like a partially-dimmed sun.

Beauty must be love made visible. Looking upon the many spectacular skies with which we are gifted, my heart overflows and I am enveloped by a sense of wonder. I am grateful for my travels and my new home in the American West, where beauty emanates from every direction.

Even after all this time, the sun never says to the earth, ‘You owe me.’ Look what happens with a love like that. It lights the whole sky. ~Hafez

Blessings for Beautiful Skyscapes,



Nature Interrupted

Love the world as your own self; then you can truly care for all things. ~Lao Tzu

If you are a regular Micro of the Macro reader, you have seen my posts on how the design of Nature is being interrupted on an ongoing basis. Harmful chemicals are used on crops, in cleaning products, and in personal products. Plastics are used indiscriminately. Landfills are expanding. Oceans are affected by industrial run-off and carbon dioxide emissions. Trees continue to be wiped out to make room for commercial livestock. The water we drink now is largely devoid of minerals. These many macro-level tragedies combine to create a frightening reality for all of us sharing the planet. Drilling down to the micro level, I would like to share how the interruption of Nature’s design can affect us on a more personal level.

In a recent study from Lancaster University, extreme rainfall and flooding caused by climate change was shown to cause lower birth weights in newborns. Starting life in this manner can have life-long consequences for health and development, the study reports, including lower educational attainment, poorer health, reduced income in adulthood, and mortality risks. And of course, these undesirable consequences affect future generations.

Speaking of the little ones, an article in Psychology Today says that when children forgo playtime outdoors, choosing instead to play on devices, their tendencies toward mood disturbances increase significantly. Studies show that screen time can result in sleep disturbances, depression, stress, aggressive behaviors, poor focus, and lack of motivation. The article goes on to say, Many children are “hooked” on electronics, and in fact gaming releases so much dopamine—the “feel-good” chemical—that on a brain scan it looks the same as cocaine use. This habituated response desensitizes the brain’s reward pathways, resulting in the need for ever-heightened stimulation. What’s more, increased screen time contributes to obesity and diabetes.

Forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ~Khalil Gibran

The chronic disruption of circadian rhythms, which regulate much of our biological functioning, has been shown to be instrumental in tumor growth, according to a study published in the journal PLOS Biology. Circadian rhythm alteration resulting from jet travel, shift work, or sleep disturbances, is a known risk factor for several types of cancer, the study shows. (On a side note, I have read from other sources that 5G technology has potential to substantially interfere with our circadian rhythms, as well as those of other animals.)

And finally, I want to address stress. Through decades of studying human health, I have come to believe that stress is a common denominator among those things that have harmful effects on us. Poor eating habits, sleep deprivation, lack of exercise, climate change, working too many hours, worrying about money, commuting in traffic, too little time in Nature, physical and mental illness, relationship issues, working at a job (or for a boss) you don’t like, and the list goes on: all very common situations in our lives that result in stress. We didn’t evolve as a species to spend so much time feeling stress, which often activates our body’s fight or flight survival response. According to an article from Harvard Health, Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction. These unfortunate effects can result in even more stress. It’s a vicious cycle.

Nature is loved by what is best in us. ~Ralph Waldo Emerson

When Nature’s design is interrupted, we all suffer in a number of ways. Each one of us is a microcosm of the macrocosm of Nature, after all. We owe it to ourselves, our families, and our communities to be proactive in making changes, big and small, to combat these calamities that rob us of beauty, peace of mind, health, and longevity. By working toward preserving and restoring Nature’s design on all levels, we could find ourselves thriving in an optimal, life-enhancing world.

I believe in God, only I spell it Nature. ~Frank Lloyd Wright

Blessings for Nature’s Design,



Super-Simple Bok Choy Soup

This was the first recipe I shared on Micro of the Macro. It’s quick, easy, healthy, and delicious; what could be better?

According to the Universal Guideline for Human and Planetary Health, (WFPB.ORG), Human and environmental health are dependent on one another. What we consume greatly influences our personal health, the economic health of our countries, and the health of the planet we all share.

In the age of Coronavirus, this idea is more urgent than ever. Boosting immune function by eating more whole plant foods (for example, eating a sweet potato rather than sweet potato chips) and by consistently hydrating, which I believe is just as important as washing your hands, makes you proactive. And being proactive is a much better approach than stressing about when you might get the vaccine. Would you agree?

One cup of bok choy has about 75% of the US RDA of Vitamin C, which has been shown to help people who have contracted the virus. And vegetable soups, with a high water & mineral content, are very hydrating, which can mean the difference between falling ill or staying healthy.

Bok Choy Soup is one of my easiest go-to recipes. It doesn’t require much time in the kitchen, and it’s amazingly delicious. I have shared it with friends, some of whom weren’t previously familiar with the vegetable, and they, too, love it. With the addition of a few chopped Yukon gold or baby red potatoes, it can be made heartier for chilly nights.

A big thanks to www.Vegannie.com for the inspiration.

Let me know what you think if you give it a try!

Yield: 5-6 servings


1-2 tbsp olive oil
1 yellow onion, chopped
1/2 bunch celery, sliced
4 cloves garlic, minced
1/4 tsp crushed red pepper
Himalayan salt to taste
15 oz cannellini beans, drained
*3 bouillon cubes
*6 cups water
1 large bunch of bok choy, chopped into 1” pieces (or 4-6 baby bok choys)

(*or sub 6 cups of your favorite broth)


Sauté the onions and celery in the olive oil over medium-low heat for 8-10 minutes, until the onions are becoming translucent. Add the garlic and sauté, stirring, for another minute. Add crushed red pepper and sprinkle with salt. Add beans and stir for another minute or two. Break up the bouillon cubes over the beans and add the water. Increase the heat to high. Once it is almost boiling, stir until the bouillon cubes dissolve completely. Add the bok choy and reduce to a simmer for 8-10 minutes, or longer if you prefer the greens softer. Add salt to taste. Enjoy with a chunk of nice crusty bread.


For the Love of Trees

Canyonlands National Park, Utah

This post was first shared close to a year ago. Although it’s a personal favorite, it didn’t get a whole lot of love because, at that time, few folks knew this blog existed. I am reposting it for all my current readers, in an effort to instill the vital importance of trees for each of us.

I grew up on a small farm in the Deep South, surrounded by trees and animals. My family had a couple cows, a few pigs, and lots of chickens. My grandmother, or Mawmaw, as we called her, maintained a huge vegetable garden on one side of her house, and a slightly smaller flower garden on the other side. Her property had several pecan trees, a walnut tree, a fig tree, and apple trees. Each time a grandchild was born into the family, she planted a new tree in her front yard. My birth tree was a magnolia, and even now, the scent of a magnolia blossom makes me swoon.

In those early years, I spent a lot of time climbing trees. It was great fun and I loved the views from above. Recently, I’ve learned to appreciate trees for other reasons. When I checked out of real life and took up traveling for a few years, (see Escaping Normal for more on that!) I discovered that trees were healing. Hiking in a forest or canyon or up a mountain surrounded by redwoods, ponderosa pines, aspens, or birch trees made me feel nurtured. And that’s as true now as before.

Petrified wood in southern Utah

Trees have not been the subject of a great number of scientific studies, although the studies that have been done reveal that their functions are vital for life on the planet. Most of us know that trees produce oxygen, take in harmful carbon dioxide, and provide shelter and food for animals. But after reading Jim Robbins’ The Man Who Planted Trees: Lost Groves, Champion Trees, and an Urgent Plan to Save the Planet, I’ve learned that trees are more important than I ever imagined. The author, who has written on environmental issues for The New York Times for more than 35 years, asserts that planting trees could in fact be our most important ecotechnology for saving this troubled planet.

According to Robbins, trees absorb not only carbon dioxide, but also various other pollutants that might otherwise end up in our lungs. Their root system can render toxic waste harmless. They can control the distribution of flooding rain and filter searing heat. They generate over 100 chemicals, many in aerosol form, that benefit not only their own species, but sometimes other plants, as well as some animals, including humans.

During my travels, I have witnessed some really unique trees with interesting stories. From the Joshua Tree in the Mojave Desert, to the Great Basin’s ancient Bristlecone Pines, to the Giant Sequoias in California’s Sierra Nevada, the encounters were fascinating and unforgettable.

Joshua Trees inside California’s Joshua Tree National Park

The Joshua Tree is said to have been named by Mormons in the mid-19th century who were trekking through the Mojave Desert in search of a place to settle. The shaggy bark and open branches of the trees seemed to point them toward Utah, reminding them of Joshua from the Bible, who, with outstretched hands, guided the Israelites to Canaan. I couldn’t help but laugh when I first saw these unusual trees; they look like Dr. Seuss creations!

Bristlecone Pine inside Great Basin National Park

In Nevada’s Great Basin National Park, I came upon Bristlecone Pines, which are between 3000 – 5000 years old, making them some of the oldest living trees in the world. Their ability to withstand extremely inhospitable conditions accounts for their longevity. These ancient sentinels produce healthy pine needle clusters within a form that is partially dead. Instead of rotting, their decay-resistant trunks are polished by wind and rain. Even after dying completely, the Bristlecone Pine can remain standing for thousands of years.

Giant Sequoia dwarfing its neighbors inside Sequoia National Park

Giant Sequoias, according to Treehugger.com, can live up to 3000 years, and have branches that are bigger around than the height of 2 humans. Vertically, they can grow up to 300 feet, as high as a 26-30 story building. They can weigh over 2.5 million pounds, and may have a ground circumference of 100 feet. If you have never witnessed these gentle giants first-hand, I strongly encourage it. You’ll gain a new respect for biology! Sequoia National Park in California has some of the largest ones on record.

I would feel more optimistic about a bright future for man if he spent less time proving that he can outwit Nature and more time tasting her sweetness and respecting her seniority. ~E. B. White

Trees work quietly for the betterment of life. Unfortunately, they are disappearing at an alarming rate. In his book, Robbins estimates that 80% of the world’s old-growth forests have been destroyed, and the destruction process continues. Trees and forests, he writes, “are ecosystem engineers that create the conditions for other forms of life to exist on every level.” Their disappearance, often the result of “progress,” may be facilitating the extinction of the human race.

You have stolen my dreams and my childhood with your empty words. . . . People are suffering. People are dying. Entire ecosystems are collapsing. We are in the beginning of a mass extinction, and all you can talk about is money and fairy tales of eternal economic growth. ~Greta Thunberg

Demonstrating love for trees is a great place to start in resolving our ever-worsening environmental problems. If you have kids, talk to them about the importance of trees. Ask them to help you plant and care for some fruit trees or an oak or maple. (BTW, trees increase property value.) Teach your kids to climb trees, or climb with them. Take them to the forest to hike or bike. Visit an apple orchard. Check out state and national parks renowned for their grand species of trees. If you must have a live Christmas tree each year, decorate one in your yard instead of cutting one down. Showing love and respect for trees helps all life forms, and might just prolong our existence on this planet.

In the time when the world is sick and dying, a tribe of people will come together of many races. They will be a people who put their faith in deeds, not words, and the world shall become green again. ~Cree Prophecy

Blessings for the Love of Trees,



Outstanding Blogger Award

I was recently nominated by Angela from SUITCASE Travel Blog for the Outstanding Blogger Award.  Heartfelt thanks, Angela!  Like me, Angela is passionate about travel, exploration, meeting new people & learning new customs.  I do hope you’ll show her some love by visiting her beautiful site!


  1. Provide a link to the original creator’s award post, as well as one to the blogger who nominated you.
  2. Answer the questions provided.
  3. Compose 7 questions of your own.
  4. Nominate & notify up to 10 bloggers.
  5. Continue your awesome support of our blogging community!

Angela’s Questions

1. How did you choose the name for your blog? What’s the story behind it?  The name of my blog comes from a precept of Ayurveda, an ancient healing system based on balancing all aspects of self (the micro) and environment (the macro) to create optimal health and well-being.

2. How do you motivate yourself to keep blogging?  I am motivated by learning new information that helps me be the best version of myself, as well as the desire to share it in hopes of inspiring others.

3. If you would create another blog what would it be?  My current blog is broad enough to cover all the topics I want to write about, from health to vegan recipes to travel, so I wouldn’t consider a second blog.

4. What hobby do you have beside the blogging?  I enjoy cooking, reading, travel & the planning that goes with it, spending time in Nature, photography, and learning.

5. What are your essential travel apps or gadgets?  I am pretty old-school when it comes to travel.  I will research my destination online, and sometimes use a navigational device if I’m driving, but nothing fancy.  I still enjoy travel guide books. And one of my most exciting recent purchases was a road atlas!

6. Once you can plan your next vacation, where will you go?  I have begun planning a camping trip for early summer.  We will sleep in a tent, hike, and photograph the 3 parks in California’s Sierra Nevada.  I can hardly wait!

7. What superpower would you like to have?  I would like to be able to reverse the environmental damage done to our beautiful planet.  For example, when (even more) forest land is burned or clear-cut for the purpose of raising cattle for commercial consumption, I’d like to have an immediate awareness of it, appear on the scene, and cause all of the trees, shrubs, and wildlife to be instantly restored.

My little sister

My Questions

  1. When did you last spend time in Nature?
  2. Why did you become a blogger?
  3. Do you have a pet?  If so, what was the last funny thing he/she did?
  4. What music are you listening to right now?
  5. What book(s) are you currently reading?
  6. What was the last meal you prepared at home?
  7. What travel destination does the pandemic have you longing for?

My Nominees

The folks I have nominated are talented writers, storytellers, poets, and photographers, and their hearts always shine through their posts. They are also kind and encouraging to other bloggers. If you don’t know them already, you should; they are outstanding bloggers in every sense.

  1. Cindy at Unique Times 
  2. Janet at This, That, & the Other Thing
  3. Joanna at Naturetails 
  4. Ashley at A Different View
  5. Henrietta at Hensblooms 
  6. Kate at Aroused
  7. Philo at Philosophy Through Photography
  8. Frank at Beach Walk Reflections
  9. Dwight at Roth Poetry
  10. Donald at Donald Reese Photography

Thanks again, Angela; I am honored by your nomination!

Community Blessings,



7 Lifestyle Touchstones from the Healthiest Person I Know

Over the years, I have learned that regularly investing in the health of my mind, body, and spirit is vital.  I don’t want to live forever, but I do want to feel good, enjoy life, and thrive as long as I’m on the planet.  When I go to my annual doctor’s visit for a check-up and blood draw, I remind her with a smile that I am the healthiest person I know!  I am blessed and grateful to be illness-free & require no meds; I’m strong and flexible & feel good the majority of the time; and my lab results are always stellar.  There are certain lifestyle elements that are essential to maintaining optimal health, and below, I share the ones that work for me.  (These tips have been garnered through the years from my degree work, independent research, and experimentation.)

  • Hydration is one of the most vital processes in my body, and I have control over it.  When I haven’t adequately hydrated, I become forgetful, I have no energy, I get headaches, and my body temperature goes unregulated.  (I can suddenly get way too hot or cold, and stay that way despite my efforts.)  After having worked in a lab, I’ve seen first-hand the way blood cells clump together when they aren’t dispersed with enough water.  Anthony William, author of Liver Rescue, among many other books, says that this thickening of the blood caused by dehydration results in the heart and liver being forced to work harder.  I believe it must force all our organs to struggle.  The human body simply cannot function properly without good hydration. (For more on the importance of hydration, check out my article Hydration – No, Really.)
Inner Basin view of the San Francisco Peaks
  • Spending time outside is one of the most important things I can do for my mental well-being.  When I’ve been inside for too long, I can get lethargic and grumpy.  Studies show that being outside has loads of beneficial effects.  For me, going outside can be like flipping a switch: I instantly feel happier, more grateful, and energetic.

  • Working with the microbiome in my gut is one of the best ways to ensure my continued good health.  According to Dr. Zach Bush, a triple board certified physician, each of our bodies is an ecosystem through and through colonized by bacteria.  The majority of that bacteria resides in our guts, and we have a symbiotic relationship with it.  By eating fibrous, non-GMO whole plant foods, avoiding antibiotics whenever possible, consuming fermented food and drinks, and breathing in diverse ecosystems like lakes, waterfalls, mountains, oceans, & deserts, I keep my microbiome healthy and happy, which in turn keeps me healthy & happy.
Eat this, not that processed stuff!
  • Regular exercise, including stretching, strengthening, and cardio, is essential not only for my physical health but also for feeling good about myself.  If I go 2 days in a row without it, I feel like a worthless lump!  Climbing, hiking, biking and yoga classes are my favorite forms of exercise, but we have a workout room at home for the days we can’t do our preferred activities.  Dr. David Perlmutter, author of Brain Maker, asserts that exercise can be just as effective as anti-depressants.  I can attest to that!  (Of course, you shouldn’t go off anti-depressants without working with your doc.)
Hiking in the snow again!
  • Focusing on the positives in my life helps me stay positive.  When less-than-pleasant ideas start to dominate my mindset (like when I get bad news), I step back, refocus, and recall my blessings & belief that everything happens for a reason.  According to Dr. Joe Dispenza, New York Times best-selling author, the term emotion can be thought of as energy in motion, and it goes wherever you place your attention.  Rather than worrying and dwelling on negatives, I find I am much more productive and cheerful when I am in a state of gratitude, expressing love for my life and the beautiful world around me.
  • Being generous opens my heart unlike anything else.  This doesn’t mean I go around handing out cash; my generosity involves expressing compliments, sending a card to a far-away friend, sharing home-cooked food, focusing my full attention on one with whom I’m speaking, and giving small gifts.  Research shared by UC Berkley’s Greater Good Magazine shows that giving releases feel-good endorphins, activates a part of the brain associated with pleasure, results in a helper’s high, and provides a myriad of long-term health benefits.  
  • Continuing to travel and learn about health, spirituality, cuisine, the planet, and other animals feeds my soul.  It also keeps my brain functioning optimally by forming new synapses.  You know the old saying use it or lose it?  That applies here.
Lake Powell, Arizona

An important caveat: as soon as I realize I’m feeling off, I assess.  What have I eaten?  Have I taken in ample water & electrolytes?  When did I last exercise?  Where have my thoughts been focused?  I want to feel good in mind, body, and spirit all of the time.  Figuring out the reason I’m not up to par is critical to getting back on track as soon as possible.

To me, feeling good on every level means thriving in a world teeming with love & beauty as opposed to enduring a joyless existence.  Staying conscious of the touchstones that support my health are of utmost importance.  My hope is that you may benefit from my experience. Regardless of your age, investing in your health and well-being is always one of your very best endeavors.

Blessings for Health,



Winter in the High Desert

The first time I witnessed a big snowfall, it was in Northern Arizona. I was walking back to my hostel from a yoga class when the flakes first started. After having lived full-time in the Southern US, where snow seldom makes an appearance, I was super-excited to see it. Two days later, there was an accumulation of three feet, and I was over the moon. My car was buried, and I was lacking a proper coat and snow boots. But what a delight!

Later, after spending time in the Northeastern US, I learned that the snow in the Southwest was different; in addition to making everything beautiful, it was light, easy to shovel, and didn’t stick around for long. After a bit more exploration, I knew that I wanted to spend many more winters in that high desert environment.

The topography of the state of Arizona is an anomaly, and the weather reflects that. Cities sit at elevations separated by thousands of feet, mountains rise up sharply from arid desert floors, and forest covers about 25% of the state. Much of the state’s deserts are hot and dry. But on average, Flagstaff, in northern AZ, receives about 100 inches of snow each winter, making it one of the snowiest places in the country.

One of my favorite snow scenes is what I call a “spray-painted tree.” It is one with many small branches and without leaves on which the snow has fallen gently for hours, causing each of the little branches to be thoroughly coated. I also love the way the snow appears on the boulders, large and small, near the San Francisco Peaks, which are the majestic result of volcanic activity eons ago. And, of course, snow on the red rocks of Sedona is unforgettable.

From the inside looking out at the San Francisco Peaks

The reason the snow doesn’t usually linger here is due to the frequency and strength of the sun. Northern Arizona gets upwards of 300 days of sunshine annually, and the elevation increases its strength. For example, Sedona, sitting at about 4000 feet in elevation, is just under a mile higher than areas at sea level. Flagstaff, perched at 7000 feet, is closer to a mile and a half above sea level! You can imagine how the sun might feel stronger and melt snow quickly in these areas. (Of course, this doesn’t apply to the highest elevations where temps stay lower – like the ski area!) Owing to our strong sun, many cold days, even with temps in the 20’s, can be tolerable for hiking and other outdoor activities.

Layer up for a hike?

But there is more to the area’s extraordinary winter than snow. Some evergreens here exude an intoxicating fragrance in the colder months. Sometimes you have to cozy up to the trees to smell them, but other times you walk by and they just seem to be broadcasting their lovely scent. You know when you’re walking down the street and you smell some really good food and turn to see where it might be coming from? Same idea!

And the skies, oh the skies! To look up in the frigid night and see a gazillion stars in the big Western sky is absolutely glorious! In the early morning, the sun creeps over the horizon, heralded by tender shades of pink and baby blue. In the evening, when a snowstorm is blowing in or out, sunset skies can display brilliant hues of yellow, orange, red, pink, silver, black, gray, and violet. Photographs don’t do it justice, you really must see it first-hand.

In some years, the cold weather is prolonged here (we can get snow in June!), and we just need a break. When that happens, we hop in the car and within 2 – 3 hours, we find ourselves in a lower elevation with a higher temperature. Phoenix, for example, typically has winter temperatures between 20 and 30 degrees warmer than points north. A fabulous respite!

I do hope you are enjoying the season as much as I am! The snow, sun, skies, elevation, and evergreens make the high desert a true paradise in winter months. Especially now that I have a winter coat and boots!

For more photos and info on Arizona, check out my article Arizona: A Love Letter.

Winter Blessings,



Asian Veggie Noodle Soup

As funny as it may sound, this recipe will forever take me back to memories of Northern New Mexico. It was in a small hostel there that I first had a soup similar to this prepared by another hostel guest, a young Japanese girl who was selling it for $2 a bowl. It was so fresh and delicious that, once I returned home, I immediately searched for a similar recipe on the internet. The closest one I could find was a Soba Noodle Soup by Rachael Ray, which I modified for the recipe below.

Not only is this soup crunchy with raw, colorful veggies & peanuts, but it’s also earthy from the reconstituted mushrooms, filling from the tofu and noodles, and have I mentioned incredibly delicious? It is versatile as well. If you don’t like one or more of the veggies in it, replace them with something you do like. If you’d rather not eat it with noodles, toss in some cooked brown rice. If you enjoy a “brothier” soup, use fewer veggies, noodles & tofu cubes.

Is this versatile, delicious soup good for you? Indeed it is. Gabriel Cousens, MD, author of Conscious Eating, says that raw vegetables have more enzymes, vitamins, minerals, antioxidants, structured water, and other merits as compared with cooked veggies. Shiitakes have properties that enhance immune function and reduce inflammation, thereby helping prevent cancer, according to The World’s Healthiest Foods. And the American Heart Association urges us to replace some of the animal foods we eat with soy foods to cut our risk of cardiac disease.

I hope you’ll enjoy this healthy soup as much as I do! Please let me know in the comments below if you give it a go! And if you like this recipe, please check out my other recipes under the Categories link of this site.

Yield: 6 servings
Ingredients (use all organic and/or non-GMO ingredients if possible)
1 oz. dried shiitake mushrooms
1 cup of boiling water (for reconstituting mushrooms)
*5 cups water
*2 low-salt bouillon cubes
1 inch ginger, minced
2 tbsp tamari
1/2 lb extra-firm tofu, drained & cubed
8 oz buckwheat soba or rice noodles
1/3 lb sugar snap peas or snow peas, cut into thirds
1 cup julienned carrots
1/2 cup thinly sliced red cabbage
1/2 cup thinly sliced green cabbage
1/2 – 1 bunch scallions, sliced into 1/4 inch pieces
1/2 cup fresh cilantro, chopped
Roasted, unsalted peanuts

Reconstitute shiitakes by placing them into boiling water removed from heat. Cover and let sit for 12 minutes. Remove the mushrooms (saving the water), rinse & dice. Pour the shiitake water through a strainer lined with cheese cloth into a soup pot. Add the shiitakes, 5 cups of water, broken bouillon cubes, ginger, tamari, and tofu. Bring to a boil & reduce to simmer for 5 minutes. Add the soba or rice noodles & continue to simmer long enough for them to soften, between 5 and 12 minutes. (Soba takes about 1/2 the time of rice noodles; be careful not to overcook it!) Taste for tamari, adding more to taste.

Place raw peas, carrots, cabbages, & scallions in a bowl. Ladle noodle, tofu, mushroom, and broth mixture onto the veggies. Top with cilantro and peanuts. Enjoy!

Store all the raw veggies in one bowl (except cilantro, which can go solo in a smaller bowl) and the broth mixture in another. Will keep a few days in the fridge.

*You may sub 5 cups of broth for the 5 cups of water & 2 bouillon cubes.


Travel Challenge – Day 10

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Andy at Andy’s World Journeys.


Travel Challenge – Day 9

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Alison at Travels with Ali.


Travel Challenge – Day 8

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Ingrid at Live, Laugh, RV.


Travel Challenge – Day 7

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Eeva at Wanders the World.


Travel Challenge – Day 6

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Dan at Danventure Travels.


Travel Challenge – Day 5

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Jane at Jane Lurie Photography.


Travel Challenge – Day 4

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Tina at Travels and Trifles.


Travel Challenge – Day 3

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Pam at I Choose This.


Travel Challenge – Day 2

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate D.S. Chauhan at Travel and Share.


Travel Challenge – Day 1

A big thank you to my friend Jyothi at Travel Explore Enjoy for nominating me for the 10 Day Travel Challenge!

The rules of the challenge are very simple. Post a favorite photo from your travels without explanation for each of 10 days, and nominate & notify 10 other bloggers to participate.  Be sure to link back to the person who nominated you!

Today, I nominate Kelly at Compass and Camera.


Does “In All Things Give Thanks” Apply to These Times?

Trail following the Snake River, Wyoming

This was my fifth ever blog post, written in April of this year. For Christmas, I have dusted it off and polished it up for reposting. Have a wonderful holiday.

It’s amazing how drastically things can change in a short period of time. When this year began, we lived a “normal” existence, but, as you know, since the inception of covid, life has been anything but normal. With the many reports we hear of death, disease, job loss, and an expectation of this trajectory to continue, the idea of gratitude might not be hitting a lot of folks’ radar. In the frighteningly grim existence that we now find ourselves, should we be giving thanks, as the Bible verse suggests?

Before the world changed, I went for a hike on a beautiful trail in northern Arizona. The sun was warm, the trees majestic, and the giant boulders seemed contemplative. The longer I hiked, the more profound my thoughts became, until finally, I arrived at a deep sense of gratitude. I found myself expressing love and appreciation for every tree and boulder I touched. This went on for a while until my heart seemed to overflow, and an intense feeling of tenderness engulfed me. Have you ever been overwhelmed with joy by a simple experience?

“. . . One who forgets the language of gratitude can never be on speaking terms with happiness.” ~John Robbins

According to a very long list of studies done on gratitude compiled by UC Berkeley’s Greater Good Magazine, the expression of gratitude has many benefits. These studies show that an individual expressing gratitude can benefit from lower blood pressure, better cholesterol levels, feeling more socially connected, experiencing less anger & anxiety, and better sleep. Bonus: some studies show that more gratitude also results in less materialism. Have you experienced benefits from expressing gratitude?

Hiking high in the mountains of northern Arizona

In the documentary What the Bleep Do We Know?, you may recall the water experiments done by Dr. Emoto and his team. Water from a single source was encapsulated in different vessels & “given” messages. The water that received messages of hate & other negativity resulted in crystals that were ugly, but those exposed to messages of love and gratitude were absolutely beautiful. That result causes me to consider how water in our cells must respond to expressions of appreciation from both ourselves and others.

Hike around Park Lake near Helena, Montana

Everything in life is vibration.” ~Albert Einstein

You may have heard the idea that whatever you focus on increases. According to cell biologist Bruce Lipton, PhD, author of Biology of Belief, “Quantum physics acknowledges that the observer is a participant in the creation of (her/his) world.” Worrying or focusing on negativity reduces our personal vibration, which then infuses our creations with low vibes, resulting in unhappiness and unhealthy experiences. Researchers at the HeartMath Institute have proven that the regular practice of expressing sincere gratitude raises our personal vibration. Which then is followed by the desired outcome of higher vibrational creations and experiences.

Northern Colorado trail

Although it can be tough to switch into gratitude mode right now, maybe the verse “In all things give thanks” was given not as a religious edict, but as a practical way to bring light and hope into dark and difficult times. Express gratitude for the personal benefits. For your family. For your community. For the good vibes you can bring into our suffering reality. As Mahatma Gandhi said, “Be the change that you want to see in the world.”

One of many “Urban Trails” in Flagstaff, Arizona

Blessings for Gratitude,



Gifts of Nature

Seaside Christmas decorations

Happy holidays!  I hope the season is one in which you find great delight, even with our current covid limitations.  It can be an exhilarating time of year, with colorful decorations, extra-special meals and treats, and fun gatherings with loved ones.  And gifts, of course!  

Gift-giving has been a popular custom for hundreds of years.  Initially, small gifts to help the poor were given at this time of year across many religious traditions.  Unfortunately, this compassionate practice that epitomized holiday spirit has been all but lost; somehow, receiving gifts has become more important than giving.  It is my prayer that this perception is changing as a result of the plight of those who have lost their jobs or homes due to covid.  (Approximately 4 million Americans have been out of work for at least 6 months.)  The winter holidays are a perfect opportunity to share the love in our hearts with everyone we know.  By tapping into Nature’s abundance, we can give extraordinary, heartfelt gifts to those in need as well as friends and family without breaking the bank.

Scenic drive near San Diego

Experiences, in my opinion, are so much better than things in most cases.  Give the gift of fun!  Take a long, scenic drive together, an epic hike, a trip to the local arboretum or state park, take a picnic lunch and go fishing at a nearby lake, visit a butterfly garden, or create an itinerary for a post-covid trip!  Camera and binoculars in hand, this might just be the holiday gift that never stops giving.

Let’s fish here!

Home-cooked meals and baked goods make lovely gifts.  Although I was expecting the opposite due to the pandemic, fewer and fewer folks seem to be preparing their own meals.  Home-cooked dishes are superior in quality and taste to frozen, pre-made, and oftentimes, restaurant food.  One of the delights of the holiday season (in normal times) is going home for a meal made by Mom or Grandma, right?  I’ll bet you know someone who seldom – or never – eats a home-cooked meal.  What could be a better gift for them than a prepared-from-scratch soup with some freshly baked bread?  

Bok Choy soup

Another beautiful food gift is a home-assembled fruit basket.  Dress up a reusable basket with ribbon, glitter, paint, or whatever you have, and fill with your choice of oranges, pears, apples, wine or mineral water, small bags of nuts, cookies, or good-quality chocolate.  Wrap it all up in cellophane (or don’t!) and remember to include a card!

Nature photo gifts are a winner, as well.  Create a calendar, make some greeting cards, or put together a small photo album or scrapbook of a natural area your loved one wants to visit.  Collect actual photos and cut-outs from online sources and magazines, including the articles, and add quotes and colored stencils to jazz it up!  A great way of communicating heart-to-heart without speaking a word.

Finally, the best-smelling gift: a chai simmer pot kit!  Gather the aromatic ingredients for chai, add a beautiful, fat orange and some fresh cranberries for color, print out the recipe (or write on a small card), and tie it all up in a clear bag with a festive bow.  The tea tastes marvelous, and the kitchen will smell like the holidays after it brews!

Homemade gifts are often appreciated beyond measure.  Pouring your love into something for the benefit of another is what giving is all about.  This holiday season, show your heart to your neighbors in need, friends, and family with simple gifts of Nature that communicate the true reason for the season.

Hiking in Sedona

Holiday Blessings,



Let’s Go to the Beach!

Oh how we’re missing our annual winter trip to the beach.  Cool, early morning walks in the surf.  Breakfast and lunch on the balcony surrounded by palm trees and overlooking green water.  The moon and clouds playing hide-and-seek late at night, a brilliant shine reflecting intermittently on the sea.  We always look forward to the trip, as it’s a balmy, breezy respite from our regularly scheduled winter.  It also helps clear our heads, recharge our biological batteries, and reset our perspectives on life.

Ft. Lauderdale

This year, thanks to covid, we are visiting the beach via our imagination, and we’re happy to have you join us. Studies show that actions we imagine can seem real to our minds, “tricking” the brain into providing us benefits as if we were performing those actions.  Many athletes utilize this technique, called visualization, to attain their specific goals.

San Diego

Ok, ready?  Got your beach bag?  We close our eyes, breathe slowly & deeply, and . . . smell the salty sea . . . picture clumps of seaweed in the gently lapping surf . . . notice the wet sand between our toes . . . feel the sun and wind on our skin . . . hear the forlorn cries of seabirds . . . and taste the salt on our lips.  Be sure to wear your lip balm!

Seaweed art on the sand

Let’s take a walk along the water’s edge and soak up the recurrent, grounding sound of the waves.  According to an article from the University of New Hampshire, Is Being at the Beach Good for Your Health?, the beach can relieve stress fast.  The heat of the sun, the sound of the waves, and your feet in the sand, the article says, are the reasons for this happy result.

Coronado, with a storm approaching

While we’re absorbing the sun’s heat, (making sure we don’t overdo it) we are improving our health: increasing Vitamin D levels, helping prevent autoimmune disorders, and reducing our risk of certain cancers, according to Environmental Health Perspectives’ article Benefits of Sunlight: A Bright Spot for Human Health.  Maybe we were designed to enjoy the feel of the sun on our skin for these reasons.

Northern California

Enjoying the ocean air?  Breathing the air at the beach can enhance overall health by diversifying the microbes in our guts, says Dr. Zach Bush, one of the few triple-board certified physicians in the US.  The microbiome of most Americans, due to the standard American diet & overconsumption of antibiotics, includes a very small percentage of the 20,000 – 40,000 species of bacteria that constitute a heathy gut.  Breathing in diverse environments can help in a big way.

Dogs love the beach, too!

Has your heart rate increased?  We’re burning extra calories!  Walking in the sand requires more energy than walking on, say, a sidewalk.  If you’ve walked or jogged in the sand before, you know it’s a great workout.  And if we’re going to indulge in those yummy vacation sweet treats and cocktails later, burning extra calories is a must! 

Seaside, Oregon

Are you beginning to feel more of a connection with Nature?  Wallace J. Nichols, marine biologist and author of Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do, says, While in the restful, contemplative state associated with observing or interacting with water, it’s also common to experience feelings of awe.  Awe, he continues, increases our sense of connection with all that is.  

Northern California

Have you worked up an appetite?  Ok, ok, we’ll go for lunch!  I’m famished too!  There’s a great little open-air Mediterranean cafe within walking distance . . .

St. Maarten

Some day soon, we’ll resume our physical visits to the beach.  But for now, our imaginations take charge, engaging our senses and prompting an array of health benefits.  Thanks for joining us! We hope you had fun & feel rejuvenated!

Beach Blessings,



Six Small Actions That Will Change You

How we spend our days is, of course, how we spend our lives. ~Annie Dillard

And . . . we’re in December.  Wow.  This year will soon be a memory, to the relief of many.  The pandemic, now in its second wave in some countries, has presented a great number of us with unprecedented challenges.  We have been forced to change our habits, and for most, the majority of those changes have not been positive, affecting our perception of ourselves and the world in general.  It is said that about half our actions are not conscious, but a result of our habits.  I would like to share a few small actions that, when practiced consistently and made into new habits, can change you for the better.  What’s more, they will change the way you feel about yourself.

  1. Read something inspirational each day, even if it’s a simple quote.  After reading, close your eyes and savor it, focusing on how it lifts your spirit, opens your heart, or motivates you.  This savoring acts on the brain in a similar manner as the concept of muscle memory in strength training or stretching.  The more you do it, the easier you’ll find it is to access those good feelings throughout the day.

Change your thoughts and you change your world. ~Norman Vincent Peale

  1. Speak of your blessings and express gratitude daily.  Even if nobody is around to hear you.  I am so blessed to have food on my table.  I am super grateful that my family has been safe from coronavirus.  I am so fortunate that I am able to work from my home.  Gregg Braden, five-time New York Times best-selling author, scientist, and international educator, says, Just the way sound creates visible waves as it travels through a droplet of water, our “belief waves” ripple through the quantum fabric of the universe to become . . . the healing, abundance, and peace – or disease, lack, and suffering – that we experience in life. And just the way we can tune a sound . . . , we can tune our beliefs to preserve or destroy all that we cherish, including life itself.  By reinforcing beliefs that we’re blessed and grateful, we tune ourselves into more goodness.

Put your heart, mind, and soul into even your smallest acts. This is the secret of success. ~Swami Sivananda

  1. Practice little acts of kindness daily.  Let a car merge in front of you; send a text or card to an out-of-touch loved one; give a small hand-made item to a neighbor.  Do these things without expectation of reciprocation or even expressions of gratitude.  Most folks will respond favorably, but not always.  The first couple times my acts of kindness were not acknowledged, I was hurt.  But then I realized that the recipients could be so busy with the sometimes overwhelming nature of life that they simply forgot.  Giving is the part that will make you feel good.  Hold on to that.

  1. Leave all your devices inside and get outside for (at least) a few minutes a day.  While outside, allow your attention to be captivated by wildlife, trees, flowers, and the sky.  Why did that tree grow in such an odd manner?  That cloud looks like Snoopy!  I wonder what kind of bird that is.  Look at that incredible moon!  These wildflowers are gorgeous!  Placing your full focus on Nature has numerous health benefits and helps you remember somewhere deep inside that you are a part of it.

Look deep into nature, and then you will understand everything better. ~Albert Einstein

  1. Spend a couple minutes each day working on some small action that you find difficult.  I have done yoga for decades, and until just recently, I was always embarrassed in class during balancing poses.  I was never able to hold the poses as long as most others without falling out and resetting.  Because I’ve learned the hard way that unaddressed issues have a tendency to get worse over time, I decided to do something about it.  So, a couple years ago, I started practicing half-moon pose (Ardha Chandrasana) every day.  As a result, my balance has improved tremendously, and my embarrassing falls are in the past.  I also have a sense of pride for conquering a limitation!
Moonlight over Lauderdale Beach in December of 2019

Don’t judge each day by the harvest you reap but by the seeds that you plant. ~Robert Louis Stevenson

Our morning smoothie contents
  1. Get more fresh organic or non-GMO fruits and veggies into your diet to upgrade your microbiome, lose weight, and improve overall health.  (You might also find, like I did, that this helps increase athletic performance.)  If your doc gives a thumbs up, replace one meal a day with a smoothie made from 1 part fruit, 3 parts veggies, and coconut water to your preferred consistency.  (For example, 1 pear, 3 stalks of celery, a beet, and a couple handfuls of spinach.  Or 2 fruits and 6 servings of veggies, if you need more to fill you up.  In addition to the coconut water, I like to add cinnamon and cacao powder, and top the smoothie with goji berries and unsweetened flaked coconut.)  I also suggest learning to prepare a few quick and easy meals.  Brown rice with green lentils topped with chopped red onions, cherry tomatoes, and cilantro is possibly the easiest meal I prepare, and it’s delicious.  A simple stir-fry with rice is always a good choice.  Also, check out my Bok Choy Soup recipe.  You can easily substitute another leafy green or a different bean in the soup while keeping the other ingredients and utilizing the same instructions.

In these strange times that have forced change upon us, it’s more important than ever for each of us to bring beauty and positivity to our days.  Our daily experiences, after all, compose our lives.  The small actions above can go a long way in changing a negative mindset, and, once habituated, changing your life.

Blessings for Happy Changes,



Put the Talk on Pause and Heal with Wildlife

I first posted this essay with the title Put the Talk on Pause: A Photo Essay back in mid-April, when the pandemic was relatively new to the US and Micro of the Macro had very few readers. Since the message is still applicable and the photos are some of my favorites, I have done a bit of editing and I am reposting for my newer readers. For those of you who have already seen the post, please enjoy the trip down memory lane!

Mom & baby near a hiking trail in California

I don’t know about you, but I’m in a definite time warp. I can’t keep up with the date or the day of the week. On the one hand, this year is flying, much like last year. On the other hand, the stifling control of pandemic and its unyielding, pervasive gloom talk seem to have been with us for ages. There’s nothing I would love more than to wave a magic wand, making the next several months a part of our collective past.

A new friend on the coast of northern California.

But until I come across that magic wand, I’ll make do with smaller mundane acts that get me from one day to the next while help keeping me sane. One of those acts is turning off the tv. Listening to incessant politics and bad news from reporters, government officials, and even commercials, causes feelings of impatience and anger to surface on my normally peaceful mindset. So it’s high time, as my grandmother used to say, to put the talk on pause.

One of the friendliest strangers I ever met!

In that pause, what can I count on to transform my troubled thoughts and feelings? Today, I’ll utilize the healing balm of animals. According to 69 scientific studies on human-animal interaction reviewed by The National Center for Biotechnology Information, interacting with animals can be quite therapeutic. Some of the benefits shown in these studies include improved mood & behavior; reduced stress, fear & anxiety; improved heart health & immune function; and reduced aggression. Doesn’t your pet make you feel better, especially now in the time of covid?

These funny traffic enforcers made an appearance in northern New Mexico.

Even though we cannot interact with animals in pictures, it is my belief that simply viewing them must have positive effects as well. According to Statista, viewing wildlife while hiking, mountain biking, diving, etc. is extremely popular in this country, with about 20 million folks participating annually.

This big Wyoming dude forgot to finish shaving before his morning stroll.

The wildlife pics included in this post are a few personal favorites, taken during my travels around the American West. It is my hope that you’ll find yourself smiling as you look at them while taking a well-deserved pause from all the talk.

I think bears may enjoy swimming as much as humans!

Blessings for Animal Healing,



For the Love of Mountains: A Photo Odyssey

Yosemite National Park, California

We are now in the mountains and they are in us, kindling enthusiasm, making every nerve quiver, filling every pore and cell of us. Our flesh-and-bone tabernacle seems transparent as glass to the beauty about us, as if truly an inseparable part of it, thrilling with the air and trees, streams and rocks, in the waves of the sun,—a part of all nature, neither old nor young, sick nor well, but immortal.  ~John Muir

Yosemite’s High Country

I’ve been thinking a lot about mountains.  It’s been too long since I last visited some of the ranges I’m especially fond of.  With their lovely snow caps, exquisite waterfalls, clear-running streams, crystal alpine lakes, rugged terrain, variety of trees & wildlife, and incredible vistas, what’s not to miss?  John Muir, the Scottish-American who dedicated the latter part of his life to exploring and preserving the mountains of the Western US, was also enamored by them.  It is said that Muir exemplified our oneness with the earth, and biographer Donald Worster wrote that (Muir) believed his mission was saving the American soul from total surrender to materialism.”  When I read Muir’s quote above, I can feel my heart open to profound spiritual truth.

Great Basin National Park, Nevada

You must ascend a mountain to learn your relation to matter, and so to your own body, for it is at home there . . .  ~Henry David Thoreau

Rocky Mountain National Park, Colorado

I suppose my love of mountains was forged at an early age. As a young child, I lived in the foothills of the Smoky Mountains, and my family would sometimes drive north to see the more majestic areas of the range.  You might imagine how, years later, my infatuation grew as I began exploring ranges with higher and higher elevations.

Rocky Mountains

Every inch of the mountains is scarred by unimaginable convulsions, yet the new day is purple with the bloom of youth and love.  ~Ralph Waldo Emerson

Sequoia National Park, California

I have visited a lot of little mountain towns in this country.  Oftentimes, I hear that the indigenous people of the area consider their mountains sacred and go to great measures to protect them.  That’s not hard for me to understand, as mountains evoke a sense of reverent connection within me.  I believe that’s what Muir must have experienced, as well.  He wrote letters, articles, & books, and shared conversations with scientists, artists, celebrities, and statesmen in his preservation efforts.  Perhaps the pinnacle of his life’s work was co-founding the Sierra Club, thereby helping establish a number of National Parks in this country, which serve to protect his beloved mountains.

King’s Canyon National Park, California

The mountains are calling and I must go.  ~John Muir

King’s Canyon

Do you live in the mountains?  Does your family vacation in the mountains?  Do you spend time hiking or biking them, given the opportunity?  What is your favorite memory of mountains?  Which is your favorite range?

Grand Tetons, Wyoming

Oh, these vast, calm, measureless mountain days, days in whose light everything seems equally divine, opening a thousand windows to show us God. ~John Muir

Grand Teton National Park

If you enjoyed this essay, check out Micro of the Macro’s new Categories link for more on Environment, including posts & photos of wildflowers, animals, trees, and natural water features.

Blessings for Mountain Love,



Chai My Way

It’s chai season here. Although it’s my favorite hot tea and I drink it throughout the year, the chillier months seem to claim it as their own, and who am I to argue?

I first tried chai while living in community and working in the kitchen at Omega Institute in Upstate New York. One of my supervisors was Kim from Michigan. She brewed up new (to me) and wonderful concoctions almost every day. Once I smelled and sampled her simmering chai, I knew that it would become a part of my life, til death do us part. Before the end of the season, she was kind enough to include its ingredients in a personal letter that I keep in a recipe book to this day. The recipe below is a combination of her ingredients and the measurements of each that I’ve found works best over years of making it.

Omega Institute, Rhinebeck, NY Campus

In the past, I never really thought of the nutritional benefits of spices in the same way as regular foods, but I’ve learned they are surprisingly healthy. Each of the ingredients in this recipe contributes to health & well-being in a number of ways. In addition to its sublime smell and taste, chai is a nutritional powerhouse among teas.

According to Healthline.com, fresh ginger not only helps with nausea, which is the one benefit most of us are familiar with, but can also help lower cholesterol, improve brain function, and reduce A1c levels. Cloves may benefit bone health, liver function, and reduce stomach ulcers. Cinnamon has the potential to reduce chronic inflammation, protect from free radical damage, and lower the risk for heart disease. Black pepper may help with gut health, pain relief, and appetite reduction. Cardamom is shown to fight cavities, improve digestion, and lessen anxiety. The few studies that have been done on bay leaves show that they may help prevent seizures, kidney stones, and kill cancer cells. Pure Chinese star anise has been used for thousands of years to fight viral, bacterial, and fungal infections. And black tea may help lower blood pressure, reduce stroke risk, and improve focus. Impressive for an humble tea, huh?

Chai recipes abound on the internet, all with varied flavor profiles. But this one, made super-spicy, is my favorite. You’ll find the taste out of this world, and the aroma just perfect for the holidays.

(And if this recipe sounds good to you, please check out my other healthy, delicious recipes in Micro of the Macro’s new Categories link!)

Makes 1/2 gallon

8 cups water
2-3 inches of thinly sliced ginger (choose your spice level)
2 cinnamon sticks
12 whole black peppercorns
2 bay leaves
8 green cardamom pods
8-12 whole cloves (choose your spice level)
3 whole star anise
6 black or Earl Grey tea bags
Sweetener of choice (optional)
Milk of choice (optional – for lattes)

Place first 8 ingredients (through star anise) in a large covered pot & bring to a boil. Reduce heat to a simmer for one hour. Remove from heat and add tea bags to steep for 20 minutes. Squeeze out tea bags, strain & enjoy with or without sweetener of your choice. Or add sweetener & milk of your choice for a delicious chai latte. Store extra (without milk) in the fridge in a covered glass container for 3-4 days.


Interdependent by Design

The whole idea of compassion is based on a keen awareness of the interdependence of all living beings, which are all part of one another, and all involved in one another.  ~Thomas Merton

Merriam-Webster.com defines the term interdependence as the state of being dependent upon one another.  Examples are given for interdependent economies as well as little universes we call ecosystems.  On a macro level, coronavirus has shown us just how interdependent we all are.  On a micro level, the workings of this concept are not always so evident.

For example, we humans host an ecosystem in our guts called the microbiome.  That community consists of up to 40,000 species of bacteria that help digest food, extract nutrients, build or diminish the immune system, and release waste products which inform the brain on mood and metabolism.  The microbiome is interdependent with every other system in the body, a fact which should be considered when any kind of health issue or disease presents itself.  (Learn how the microbiome can help with weight loss here.)

Similar to our hosting of this internal ecosystem, Nature hosts humans within an external ecosystem.  We depend on soil, plants, the ocean, and animals for our basic needs.  Soil, like our microbiome, is an ecosystem unto itself.  The life in our soils determine the health of our plants.  (Read more on our struggling but resilient soils here.)  Plants release oxygen, absorb carbon dioxide and have the ability to clean our toxic wastes.  (Check out this article for more on that.)  Our oceans’ seaweed is responsible for producing even more oxygen than land plants.  (Both rainforests and oceans have been referred to as the lungs of the planet.)  Animals play an important role in the population control of other animals as well as inhibiting plant overgrowth. And domesticated animals, as you know, can provide us with companionship and unconditional love.  By caring for our environment, we are interdependently supporting the soil, plants, ocean, and animals that sustain us.

In her book Symbiosis in Cell Evolution: Microbial Communities in the Archean and Proterozoic Eons, microbiologist Lynn Margulis writes about the process undertaken by ancient bacteria which resulted in their becoming interdependent.  About 2 billion years ago, she explains, bacteria covered our planet.  To complete their life processes of respiration, photosynthesis, and fermentation, they “fought” with other bacteria for natural resources.  When the number of bacteria increased, forcing resources to go further, the bacteria found themselves in crisis, and began exploiting each other.  Many died as a result.  Because it became evident that none of them would survive if this competitive, abusive way of living continued, they realized the need for interdependence.  Due to making a shift which was better for all, their kind is still around today, living in a cooperative known as the nucleated cell.  Doesn’t that account, paused at the crisis, remind you of the human story?  

According to creationwiki.org, The interdependence of biological systems offers strong evidence for intelligent design . . . They function synergistically in such a way that the sum of their actions is greater than the addition of the separate, individual actions.  It’s pretty clear that we were intelligently created to coexist with soil, plants, other animals, the ocean, and all of humankind.  Maybe this would be a good time to embrace our interdependence with the micro and the macro so that our kind might still be around for the next billion or so years.

Blessings for Embracing Interdependence,



Empathy and Compassion Have My Vote

In the time when the world is sick and dying, a tribe of people will come together of many races. They will be a people who put their faith in deeds, not words, and the world shall become green again.  ~Cree Prophecy

Our world is broken.  The political situation in the US and elsewhere since the onset of the pandemic has reinforced that idea to a terrifying extent.  It feels like we’re on a runaway train, with powerful, egocentric politicians and wealthy elitists handling the locomotives in hasty pursuit of even more power and wealth.  By repeatedly denying climate change from their lofty platforms, it is possible to convince folks like us that their unrelenting acts of negligence and devastation of our environment are having little if any impact on our lives.  All too often, as Americans are witnessing now maybe more than ever, the ones in charge with tremendous power and wealth do not model desired qualities such as empathy and compassion.   

NY Times Best Selling Author Glennon Doyle addresses the manner in which our deplorable status quo is maintained in her excellent book Untamed.  Qualities like tenderness, vulnerability, mercy, and empathy are labeled as feminine and therefore discounted, she says; as a result they can be viewed as shameful qualities for men to possess. Due to this centuries-long manipulated belief system, Doyle writes, there is no more messy, world-changing tenderness to deal with. . .  Mercy and empathy are great threats to an unjust society.

Love and compassion are necessities, not luxuries. Without them humanity cannot survive.  ~Dalai Lama

According to an article in Psychology Today, empathy is the ability to recognize, understand, and share the thoughts and feelings of another . . .  It is important, the article states, for healthy relationships and compassionate actions, enabling altruistic helping behaviors.  

Dacher Keltner, PhD, Professor of Psychology at UC Berkeley, writes about how the empathic behavior of sharing can benefit the giver as much as the receiver, just as the act of forgiveness benefits the one forgiving.  (Check out this article for more on that.) Furthermore, Keltner asserts, when people feel compassion, they start to feel deeply connected to very different groups. In particular, they feel like they are similar to and share a common humanity with people who are really in need, who are really vulnerable.  Owing to the virus and those capitalizing on it since inception, our Earth and the great majority of Her inhabitants are suffering more than ever; what could be more important than empathy and compassion now?

Bear ye one another’s burdens, and so fulfill the law of Christ. ~Galatians 6:2

In The Greater Good Magazine, also from UC Berkeley, empathy is referred to as a building block of morality.  Studies show that it reduces bullying, prejudice, racism, and inequality.  Other research shows that it deepens intimacy, promotes health, and can help police officers use less physical force, and feel less distant from the people they’re dealing with.  That could go a long way in easing systemic race issues, don’t you think?

The earth is the mother of all people, and all people should have equal rights upon it.  ~Chief Joseph

Do other animals show empathy?  According to OneKindPlanet.org, separate studies done on elephants, rats, and chimpanzees prove they do.  Grooming, comforting, and protecting seem to be common altruistic behaviors in the animal kingdom.  And, not just for those of their own species.  Animals can be sensitive to the feelings of humans.  (This article shares more on that idea.)  Also, I’ve seen countless photos and video clips on social media of dogs caring for kittens, cats adopting birds, etc.

What about plants?  Empathic-type behaviors are regularly displayed by plants, according to Daniel Chamovitz, director of the Manna Center for Plant Biosciences at Tel Aviv University.  When attacked by bugs, trees release pheromones that cause neighboring plant life to produce chemicals that help them fight the attack.  In addition, roots can communicate to warn of drought so others in their community can prepare.  (For more on how plants benefit other botanicals as well as humans, see this article.)

Christopher Bergland, world-class endurance athlete, coach, author, and political activist, writes that, even for those completely lacking, empathy can in fact be learned.  In this article, he shares a quick loving-kindness meditation to help rewire your brain for empathy and compassion.  In short, each day, take a few minutes to sit quietly and send compassionate thoughts to loved ones, a current adversary, those suffering around the world, and yourself.  Bergland says, by doing this daily, you can sense your brain shift and open up to empathy . . .

On the threshold of a national decision that has potential to further increase the velocity of our collective runaway train, empathy and compassion are pivotal.  My prayer is that these ideas become a driving force with politicians, the wealthy elite, and all the rest of us.  With consistent practice, we can heal the Earth and change the course of humanity, thereby mending our broken world.

When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war . . . So I say to you . . . brothers and sisters, let the spirit of peace and the power of everlasting love be your guide.  ~US Representative John Lewis (recently deceased)

Blessings for Empathy & Compassion,



Spirit Traditions

Looking back, this year feels like it’s lasted for eons.  But from a different perspective, it also seems to have flown by.  Do you know what I mean?  Does it seem possible that the little ones, at least in some areas, will be trick-or-treating next weekend?  I find it hard to believe.

There have been times that I haven’t celebrated the autumn and winter holidays.  For years, I was hung up on the over-commercialization and materialism of it all, and therefore, I had no desire to take part.  But one of the things covid has taught me is that time with friends and family should not be taken for granted.  Traditions should be celebrated and relationships should be cherished.  

According to Frank Sonnenberg, an award-winning author who was recently named one of America’s Top 100 Thought Leaders, Traditions represent a critical piece of our culture. They help form the structure and foundation of our families and our society. They remind us that we are part of a history that defines our past, shapes who we are today and who we are likely to become.  He goes on to say that traditions reinforce values such as selflessness and responsibility, provide a sense of belonging, and give us an opportunity for reflection while making memories with loved ones.

The American Halloween tradition originated with our Celtic ancestors about 2000 years ago.  Their new year began on November 1, and they believed the ghosts of the dead returned to earth the night before.  To commemorate, the Celts built sacred bonfires, wore costumes, and engaged in fortune-telling.  Over the centuries, the Roman Empire and the Catholic Church both played roles in changing some of the meaning and customs of the celebration.  In the US, due in part to religious beliefs, Halloween did not become popular nationally until late in the 19th century, when millions of Irish migrated to this country to flee the potato famine.

Dia de los Muertos (Day of the Dead) is an annual holiday celebrated on November 1 & 2 by those of Mexican heritage.  (It is, however, gaining popularity in this country, as I’ve taken part in its celebration in 3 states over the years.)  I’ve read there is no crossover between Dia de los Muertos and Halloween, but there are many similarities.  In the Mexican holiday, it is believed that spirits of the dead are allowed to return to their homes for 24 hours, and it is celebrated with parades, special foods, costumes, and lovingly designed altars filled with skulls, flowers, and pictures of the deceased.  According to the National Hispanic Cultural Center, Dia de los Muertos is a day set aside for families and communities to honor ancestors and loved ones, while celebrating the cycle of life.  

Ah, yes, the cycle of life.  Like every living thing on Earth, we have a life cycle.  Each stage in the human life cycle presents specific challenges for experiencing, learning, and loving, in preparation for the next stage.  This ties in with Sonnenberg’s statement, (Traditions) remind us that we are part of a history that defines our past, shapes who we are today and who we are likely to become.  Traditions are an important part of our life cycles.

Don’t let covid take away your traditions.  Make modifications as necessary for safety, ignore the commercialization as best you can, and make happy memories with family and friends.  The visiting spirits of your deceased loved ones will appreciate it.

Blessings for Halloween & Dia de los Muertos,



Southwestern Stuffed Peppers with Avocado-Cilantro Sauce

If you’ve tried stuffing bell peppers and found the process tedious, or the peppers get too soft or not soft enough, this recipe is for you. Until I ran across the precursor for the recipe below, I had stopped making them. Too much effort yielding a so-so result is not a good formula for me. I want (relatively) easy and super yummy!

My stuffed peppers are of course made without meat or cheese, and to be honest, I can’t remember how the meat- & cheese-filled peppers taste. I am willing to bet that you will absolutely love this recipe, though, if you are a fan of Southwestern cuisine.

Are they healthy? You bet. The bells are loaded with antioxidants and Vitamin C, with good amounts of Vitamin A, B6, folate, fiber, and potassium. According to The World’s Healthiest Foods website, the nutrients in bell peppers are shown to reduce oxidative stress, and can thereby reduce your risk for heart disease and blood sugar issues.

As for quinoa, according to Dr. Josh Axe, a functional medicine practitioner & clinical nutritionist, it is considered one of the healthiest foods on the planet. It also has a mother load of nutrients, including protein, fiber, essential fatty acids, tons of minerals, and antioxidants. It has been shown to support bone health, staving off osteoporosis, which is so common among older adults (especially women.)

What’s more, both bell peppers and quinoa support weight loss. So what are you waiting for? Let’s get to cooking!

The inspiration for this dish came from a recipe by Jordan Cord at thefitchen.com. Thanks, Jordan!

Yield: 5-6 servings

Ingredients (Use all organic and/or non-GMO if possible)
2 cups water
1 cup uncooked red or tri-colored quinoa, rinsed well
1 medium onion, diced
1 can diced tomatoes
2 green chilis, seeds removed & diced
1 tsp salt
1 tsp paprika
1/2 tsp chipotle powder
1 cup frozen corn, defrosted by running under cold water a bit, drained
1 cup small-diced zucchini
5-6 bell peppers, various colors, tops removed & reserved; seeds &
ribs removed & discarded
A little avocado oil for the baking pan (or line with aluminum foil)
1/2 avocado
1 tbsp fresh lemon juice
1/2 cup fresh cilantro leaves & stems
1 small garlic clove, chopped
1 tbsp olive oil
1/8 tsp salt, or to taste
3 tbsp water, or as needed for sauce consistency


Place the first 8 ingredients into a medium saucepan. Bring to a boil, cover, and reduce to a simmer for about 12 minutes. Stir in corn & zucchini. Replace lid & cook another 8 – 10 minutes, or until all the water has been absorbed. (If after 25 minutes the water is not fully absorbed, you can drain it.) Remove from heat and set aside.

Heat the oven to 415 F. After removing the stems, small-dice the bell pepper tops reserved earlier. Stir into the quinoa mixture. Stuff each pepper with the mixture and place upright on a lightly-oiled baking pan. Bake for 30 minutes.

In a small blender or food processor, add the final 7 ingredients. Whirl into a smooth sauce, adding more water and salt to desired consistency & taste.

After removing the baked peppers from the oven, top with the sauce, squeezed through the snipped corner of a plastic food storage bag to make it really pretty!

I like to serve these with thickly-sliced cremini mushrooms that have been sautéed for a few short minutes in olive oil & fresh garlic, with a sprinkling of chili powder, salt, & crushed red pepper. Enjoy!


Forgive? Why Should I?

It’s one of the greatest gifts you can give yourself . . . Forgive everybody. ~Maya Angelou

Valerie Kauer is a civil rights lawyer, author of SEE NO STRANGER: A Memoir & Manifesto of Revolutionary Love, and an award-winning filmmaker.   In a very popular TED Talk, Valerie tells a heart-wrenching story about the first post-September 11 hate crime, the murder of a Sikh family friend whom she called Uncle, by a man who called himself Patriot.  Years after the crime, Valerie accompanied the brother of the deceased to the prison where Patriot was detained.  They spoke with the murderer, who expressed sorrow, saying when he gets to Heaven to be judged by God, he will ask to see the man he killed, hug him, and ask his forgiveness.  To this, the brother responds, “We’ve already forgiven you.”  Hearing those words melts me.  I don’t believe there could be a more loving, generous, empathic statement he could make to the murderer of his brother.  Valerie concludes the story with the idea, “Forgiveness is not forgetting.  Forgiveness is freedom from hate.”  And, freedom from hate, she continues, grants us the ability to see those that harm us not as monsters, but as wounded, threatened, and insecure, with their own sad stories. 

Forgiveness is a practice that doesn’t come easy.  It can take incredible effort to let go of hard feelings toward someone who has wronged us, especially if they have taken someone or something away from us.  I was intrigued when I first learned that the process of forgiveness benefits me (the forgiver) more than the person that I need to forgive.

It is in pardoning that we are pardoned.  ~Francis of Assisi

The Aramaic meaning of the term forgiveness is to let go, to cut loose (as in a tied animal), to release, to leave physically & psychologically.  So you see, going through this challenging practice allows you to let go of – to cut loose – the hardness of heart, resentment, and darkness you’ve been harboring, sometimes for years.

Forgiveness results in many benefits that affect us (the forgivers) mentally, physically, & spiritually, within families, communities, and nations, according to The New Science of Forgiveness, from UC Berkeley’s Greater Good Magazine.  In addition to diminishing negative emotions in general, the act of forgiving has been found to reduce stress, blood pressure & heart rate, improve immune function, and lessen or eliminate feelings of being out of control.  In middle-agers, it has also been reported to reduce feelings of nervousness and restlessness.  

An article from Mayo Clinic, Forgiveness: Letting Go of Grudges and Bitterness clearly states, “. . . If you don’t practice forgiveness, you might be the one who pays . . . By embracing forgiveness, you can also embrace peace, hope, gratitude and joy.  Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.”  The article goes on to say that the act of forgiving is not the equivalent of excusing or forgetting, nor does it mean reconciliation is required.

Reconciliation does not even need to be considered.  In a PDF entitled Forgiveness Counseling Guide, created by Dallas Baptist University’s Counseling Center, it is suggested, “If the person who has hurt you is unsafe (such as an individual who is emotionally, verbally, or physically abusive) or contributes to unhealthy thoughts, feelings, and behaviors in your life then reconciliation may not be wise . . .”  As a matter of fact, the other person doesn’t need to know you’ve forgiven him/her, and frankly might not care.  Again, the process is one to benefit you.

Forgiveness is (practiced) for yourself because it frees you. It lets you out of that prison you put yourself in.  ~Louise L. Hay

Long ago, I read a quote that went something like this: Not forgiving is like drinking poison and expecting someone else to die.  Recently, when I went online to find the source, I found many variations on the statement from writers, celebrities, activists, and others.  After searching a little longer, I found information that the idea may have originated with the great Religious Science leader and writer Emmet Fox during the early part of the last century.  This idea resonates strongly with me.  I’ve realized in retrospect that some of the hardest times I’ve gone through with an individual were made more difficult for me by feelings of resentment toward that person that I had been holding on to, sometimes for decades.  By forgiving and releasing those hurts, they become a part of my past, and therefore don’t find their way into new situations.

I want to gift you with a simple tool that I shared with my workshop participants years ago.  We’ve all heard that journaling is a great tool for personal release and mental health in general.  That also applies to the process of writing a letter (that you’ll never send) to someone who wounded you.  Here’s the format:

  1. In the first paragraph, BLAST THEM!  Curse them, let them know how deeply they hurt you, how angry you are, etc.  Don’t hold back!  This first paragraph can be as long as you need it to be – even pages.  
  2. After that big purge, close your eyes, breathe deeply for a couple minutes, and imagine exhaling all the residual sludge from the experience.
  3. In the next paragraph, write about the lessons you have learned as a result of your suffering, as well as your desire to let go and forgive.  (This part can be directed to yourself if necessary, remembering that the practice is for your benefit.)
  4. When the letter is complete, read it from beginning to end.  Take some time to appreciate the progress you have made/are making in such a difficult situation.
  5. Lastly, when you’re ready, either rip the letter into tiny pieces or burn it (carefully!) as you repeat to yourself, I am letting this go: it will no longer have a hold on me.  I am grateful.

Before closing, I’d like to mention the idea of forgiving yourself.  Personally, I’ve found that forgiving myself along with those that hurt me is often a necessary component for truly letting go.  (We often play some part in our trials with others, right?  Of course, this doesn’t always apply: abused children and elders, for example, may be helpless and blameless.)  If you go through the letter process above and don’t feel any relief, consider forgiving yourself, which may in fact be the most difficult part of the process.  (I forgive myself for my role in this situation, and I let go of all hard feelings.  Repeat, dozens of times if necessary, until you feel a shift.)

The practice of forgiveness is our most important contribution to the healing of the world.  ~Marianne Williamson

In a world divided by race, class, religion, and other walls, forgiveness and its resulting empathy can be very useful tonics.  Applying the practice to our own lives can result in increased love & understanding, better physical & mental health, and improved interactions within families & communities.  Applying our forgiveness practice out in the world can serve us all in ways yet unimagined.

Blessings for Forgiveness,



10 Little-Known Coping Strategies for Depression

You are a marvel.  You are unique.  In all the world there is no (one) exactly like you.  In the millions of years that have passed, there has never been a (person) like you . . . You have the capacity for anything.  ~Pablo Casals

Every time I see the above quote I first read in a book by the inspiring Pam Grout, I can’t move on without reading the quote a second, and sometimes a third time.  It speaks a truth so often forgotten: each of us is one-of-a-kind with tremendous potential.  Nobody else will ever be able to share your specific gifts the way you can.  And the world needs your special gifts, now more than ever.  Rather than celebrating the benefits of individuality, however, media and society downplay its merits and mandate that we act and think like everyone else.  What a pity our self perception has become so twisted.  Reading the Casals quote opens my heart and lifts my spirits.  Every cell in my body seems to shout in unison, ding, ding, ding, that describes us perfectly!  Let’s read it again and bathe in this delicious Truth a little longer!  

The words of that quote are a go-to for me when I’m feeling down.  Since the start of the covid outbreak, I’ve found it necessary to keep my thoughts on the present moment and focus on my blessings more than usual.  (Hopefully, these are habits I’ll maintain after our covid reality disappears!)  From the many articles and social media posts I’ve read related to depression, anxiety, and suicide, I believe a lot of us are struggling daily.  Although I’ve never been clinically depressed, I socially isolated and subsisted for the better part of a year on red wine and Haagen Dazs while witnessing the end of the world I had known.  (Read my story here.)  I have great empathy for those who struggle with feelings of darkness, and I’d like to offer a few coping tips, from both my personal experience as well as scientific findings on Nature.  If you are working with a doctor and taking meds, please don’t stop.  Just give some of these ideas a whirl in addition.  (Oh, and a tip: I find that when starting something new or doing something tough, scheduling it on my daily planner helps me remember and be more consistent.)

  1. Savor the feeling of each compliment you receive and the pleasure associated with admiring beauty for at least 20 seconds.  According to Marci Shimoff, NYT bestselling author of Happy for No Reason,  this creates new neural pathways, making it a little easier to access and experience those feelings regularly.
  1. Do a news fast.  If you’re like me, you react to the news of our horrific state of affairs with a furrowed brow & an overwhelming sense of fear, and that heaviness follows you around all day, affecting your thinking and conversations.  Go for a few days or weeks without exposing your heart and mind to news reporting.  You will be amazed at how much lighter you’ll feel!
  1. Listen to music that you enjoyed at a time when you felt really good about yourself and thought you had the world by the tail!  Music has the ability to take us back to a totally different mindset.  For me, that music includes Stevie B, TKA, Lisa Lisa, Prince, Janet Jackson, Boston, The Scorpions, Toto, and REO Speedwagon.  What is some of your world-by-the-tail music?
  1. Seek out a reason to laugh every day – watch a funny movie, relish in playtime with your pet, listen to a stand-up comic, play a socially-distanced game with friends.  Christiane Northrup, MD, author of The Power of Joy – How the Deliberate Pursuit of Pleasure Can Heal Your Life, says that our very design predisposes us to seek pleasure, and the experience of joy makes us healthier, smarter, and even younger.  

  1. Spend some time outdoors.  Many of us are now spending more time inside our homes than ever before.  The human body has evolved in an environment nothing like our homes, offices, or cars over the past 5 million years.  According to the author of Brain Food, Lisa Mosconi, who has PhDs in both neuroscience and nuclear medicine, 99% of the time humans have spent on earth have been as hunter-gatherers, therefore, outside, active, and in relation to others.  (By the way, take a guess where I was when I had an epiphany that would end my wine and ice cream habit & totally change my life?  I was outside.)
  1. Get some exercise.  In the article Exercise and Mental Health: Many Reasons to Move, from the journal Neuropsychobiology, it is suggested that overwhelmingly, scientific findings are linking successful brain function with regular exercise.  And successful brain function can mean less lethargy, fewer dark thoughts, and decreased anxiety.
  1. Eat more colorful, non-GMO fruits & vegetables.  According to Dr. Zach Bush, an internationally-recognized physician specializing in internal medicine, endocrinology and hospice care, genetically-modified gluten (found in grains like wheat, rye, & barley) opens the tight junctions in our guts, resulting in tiny particles of food escaping.  These escaped particles can cross the blood-brain barrier, causing inflammation, which leads to depression, dementia, and other brain issues.  On another note, eating more real food and less processed food upgrades the microbiome, which can manipulate the brain’s reward center and our mood.  For more on the critical importance of the microbiome, check out this article.

  1. Check in with yourself constantly regarding your hydration needs.  According to Gina Bria, coauthor of Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration even a 1.4% rate of dehydration results in brain shrinkage, which leads to memory loss and other cognitive issues.  Shrunken brain, it turns out, is a common condition in Alzheimer’s patients.  (For more on hydration, go here.)
  1. Read something that you find inspirational, even if it’s one page a day.  Filling your thoughts with good stuff is super important!  Want suggestions?  How about poetry by Rumi, a Chicken Soup for the Soul book, a Gregg Braden book, or the writing of the author who first introduced me to the quote at the start of this article, Pam Grout?
  1. Learn something new.  It will give you a sense of pride, as well as something new to think and talk about! 

It’s easy to get carried away by the dark, gloomy current of this covid reality, especially if your mood and mindset were challenged by depression before the virus appeared.  Finding little ways to better cope can make a huge difference.  I do hope you’ll give some of these suggestions a go.  And of course, I’d love to hear in the comments if you do!

Blessings for Love & Light,



Sunshine Blogger Award Nomination

The Sunshine Blogger Award is given to bloggers who inspire positivity and creativity while spreading sunshine in the blogging community.  Nonso the Writer has graciously nominated me for this award.  Thank you, Nonso!  If you’re unfamiliar with him, this is how Nonso describes his pursuits: “Writing is art, an expression of oneself. This art I intend to share with the world through the creation of evergreen write-ups, fuelled by quantified and qualified research facts. By this, I express myself wholeheartedly.”  And write from the heart he does, primarily on social issues.  Check him out – you will like what you read!

The Sunshine Blogger Award Rules:

  • Thank the person who nominated you and provide a link back to their blog.
  • Answer the 11 questions asked by the person who nominated you.
  • Nominate 11 people, notify them, & ask 11 new questions.
  • List the rules and display the Sunshine Blogger Award photo in your post.

Questions from Nonso

  1. When was your toughest time blogging?

Getting started was tough because setting up the blog site was all new to me and sometimes frustrating.

2. If you look back to the beginning, would you say you’ve achieved a lot?

I have made new friends and shared writings and photos that others appreciate, so yes, I am happy with what I’ve achieved.

3. Any obstacles faced by blogging? If yes, explain.

I sometimes work on a post (or 2 or 4!) for the week, only to discover that it doesn’t feel right to share at that time, so at the last hour, I’m faced with starting anew.  

4. How does your inspiration come?

I am inspired by witnessing natural beauty and acts of lovingkindness, as well as learning about scientific findings that prove Nature is our best healer: mind, body, and soul.

5. Asides blogging, what else do you do (leisure or business)?

I love to learn, travel, cook, hike, bike, climb, do yoga, photograph Nature, & watch wildlife.

6. Who’s your favorite blogger and why?

I am inspired by many bloggers who share incredible photos, quotes, poetry, travel info, short stories, & thought-provoking articles.

7. The country with the most views on your blog?

On most days, the US leads, but at least once a week, India.

8. Are you more creative at night or during the day? Or you’re fluid?

Hmmmmm, I’m not really sure.  I reserve time for writing first thing in the morning.  But at night, I sometimes come up with important ideas, or I’ll have a realization of something I feel is crucial to an ongoing post, project or personal situation.

9. What’s blogging like to you?

To me, blogging is an opportunity to share the ideas I feel are important, as well as my travel photos.  In the process, I’ve connected with many other bloggers around the world whose friendship & support inspires me!

10. Do you ever go back to your previous posts? How do you feel about them?

I do occasionally review older posts, and most of the time, I feel they’re ok.  Although, sometimes, I feel I could have done better!

11. What’s your opinion about life?

Life is a big, beautiful, mysterious experience that is often taken for granted when we get bogged down in a less-than-delightful routine.   (It is so much more than working, acquiring, and paying bills, although that narrow mindset seems to be prevalent.)  Life is an opportunity to become rich in spirit, knowledge, experiences, relationships, and connection with Nature.  It is a gift for which we should assume a sacred responsibility. 

My Nominees

Over the past month, out of the 23 bloggers I’ve nominated for the Liebster Award, the Small Joys Tag, and the Great Achiever Mahasiddhi Blogger Award, only 4 have acknowledged my nomination, and 2 of those respectfully declined.  Therefore, I nominate all inspiring members of the blogging community, contingent upon acceptance!

Questions to Those Accepting my Nomination

  1. Outside of your family/home, name 1 thing you do to demonstrate lovingkindness.
  2. Do you spend time admiring Nature?
  3. Do you have pets?  Name 1 funny thing they do.
  4. When were you last generous with your words and/or resources?

  1. Do you feel forgiveness is important for peace and happiness?
  2. How often do you laugh?
  3. What is your favorite vegetable?  Fruit?
  4. Are you aware that the health of your gut & its microbes determines your ability to lose weight?  (It also has a strong influence on your mood, motivational level, and the health of your organs, including your brain.)
  5. In addition to blogging, what are your other creative pursuits?
  6. What is one of your favorite Nature scenes?
  7. In your opinion, what is the most important thing brought to light by the pandemic?

Again, Nonso, I appreciate your kindness.  This award is sweet!

Blessings for Sunshine,

Lisa 🌞


Great Achiever Mahasiddhi Blogger Award Nomination

I am happy to share that I have been nominated for the Great Achiever Mahasiddhi Blogger Award by the award’s designer, Kamal Shrestha!  From his post describing the award, “I am from a birthplace of Gautam Buddha who enlightened many parts of the world in his lifetime by his wisdom and knowledge of equanimity, or peace of mind which is achieved by detaching oneself from the cycle of craving that produces trouble.”  I am delighted to have been chosen to share in an award that continues the work of this spiritual leader by helping bring peace and environmental concerns front and center.  Thank you, Kamal – I am honored by your nomination!

The greatness of a nation and its moral progress can be judged by the way its animals are treated. ~Mahatma Gandhi

In addition to the idea of animal treatment in Gandhi’s quote above, my feeling is that the treatment of all living things could be included.  The ideas of peace and caring for the environment are inseparable in my estimation.  By taking care of the earth and all the life that She supports, including humans, other animals, trees, flowers, etc., we: 

1. Position ourselves & our vibrations (which show up in all aspects of our personal creations) on the side of love, empathy, & responsibility for that which sustains us

2. Reciprocate the benefits gifted us (usually without our awareness) by plants and animals (for more on this, please check out my posts on Trees, Wildflowers, and Animals)

3.  Set the stage for more peaceful weather patterns, rather than the ravages of the last few decades.

Rules & Regulations

1. Thank the person who nominated you and share a link to their blog. 

2. Create a post of the award with a statement on the concept of peace & environment.  

3. Tag your post with #greatachiever.

4. Share the rules and regulations. 

5. Ask 7 questions of your choice. Your questions must include the concepts of peace and environment

6. Nominate 7 or more fellow bloggers and notify them. 

7. Visit & follow @kamalsbloggingcafe (https://kamalsbloggingcafe.wordpress.com) for more details and to secure a badge for certification of GAMBA WORDPRESS SHINING STAR AWARD for PEACE & SAVE ENVIRONMENT.

Kamal’s Questions

  1. How can you be a good blogger as a member of WordPress Global Village? 

I believe writing from the heart results in good content, and respectfully networking with other bloggers creates a true sense of community.

2.    Could you please define a word “PEACE” from your point of view?  

My definition of peace is a state of mind attained by following your heart in all decision-making to help you become the best version of yourself, thereby avoiding the need to constantly compete, compare, and grasp for material things, power, and addictive substances/activities. (And when you slip & make a bad decision, forgive yourself quickly and continue on with your heart-centered life!)

3.    How can we save a tree? 

Recycle, reuse, repurpose.  In my house, when we print something in error, we save the paper and use the back for grocery lists, to do lists, etc.  We save (lightly-used) gift bags to use again.  We utilize reusable grocery bags.  And at Christmas, to avoid cutting down a tree, we will decorate a pine tree just outside our window.  (Our neighbors do this lovely gesture each year!)

4.    Do you think human trafficking is still a crosscutting issues? 

Absolutely.  There are signs in post offices in the Northeastern US warning about human trafficking.

5.    What thing do you sacrifice to make a happy family environment? 

Time and energy; but I wouldn’t call it sacrificing as much as sharing, which all members do (or might consider doing!) to contribute to a happy family unit.

6.    Which animal do you like most? Why? 

I am a lover of all animals!

7.    What do you think about the journalist or YouTubers? 

I enjoy a lot of journalists and Youtubers.  When reporting “news,” I believe they have a responsibility to either present the truth, or make it obvious that their presentations are fictional.

8.    Is a movie-star play a vital role to aware most of the people around the world or just they present their performance to earn money?

Celebrities have a great platform from which to encourage kindness to our fellow man, responsibility for the Earth, and other positive endeavors, and so many of them are doing just that.

My Nominees

  1. https://hegdetravelphotos.com
  2. https://reconcile2chaos.wordpress.com
  3. https://sanctuaryofgreatness.wordpress.com
  4. https://guyofvibez.art.blog
  5. https://nonsothewriter.wordpress.com
  6. https://outanabout.com
  7. https://eightskies.com

Questions to my Nominees

  1. Do you believe the intensity of recent wildfires, hurricanes, earthquakes, and other natural disasters have anything to do with the rate at which the Earth is being raped and pillaged for profit? 
  1. Is it your opinion that humans can have meaningful communication with other animals?   
  1. Do you plant or care for trees or flowers?
  1. How do you define inner peace?
  1. What small actions do you take to help improve the crisis we are currently living due to environmental degradation?
  1. Do you think traveling is important to the planet & human race?  Why?
  1. Do you feel it is important to spend time outside?  Why?

Congratulations to my nominees, and I look forward to reading your posts!  Thank you again, Kamal, this nomination means a lot to me!

Blessings for Peace & Environmental Love,



Small Joys Tag Nomination

I am pleased to share with you that my friend Noorien Misbha has nominated me for the Small Joys Tag. It’s an honor to be recognized by this young, beautiful soul who displays wisdom beyond her years. If you’re not familiar with Noorien’s blog, Gowriteandexplore, please pay her a visit! She composes thought-provoking poetry and shares opinions, a little silliness, and other heartfelt musings. In addition to showcasing her talent on her blog, Noorien shares sweet comments on my posts. I truly appreciate you, Noorien!


Rules of this Tag 

  1. Thank the blogger who nominated you.
  2. List fifteen of your small joys.
  3. Nominate Five other Blogger Friends who bring you joy. (And notify them of the nomination.)
A friend made alongside a hiking trail in Wyoming

My Small Joys (in no particular order)

  • Sunshine on my face & fresh air in my lungs
  • Viewing animals in their natural habitat
  • Monsoon sunsets & star-filled night skies of the Southwestern US
Monsoon sunset in Flagstaff, Arizona
  • Wildflowers & blooming trees
  • Breathtaking landscapes & seascapes
  • Walking barefoot on a beach
  • Nature photography
  • Exploring (on foot, online & in books)
Aspens getting ready for fall, Inner Basin Trail, Northern Arizona
  • Writing & sharing my nature photos
  • Learning
  • Listening to music
  • Chatting with friends (including bloggers) & family
  • Getting things organized
  • The smell of roasting coffee beans
  • Preparing and eating fresh, delicious, nutritious vegan meals
Sedona, Arizona

My Nominees
Per the tag rules, I could choose only 5. If permitted, I would have chosen 100 fellow bloggers, because so many of you bring me joy! Please show some love to the following. They are most joyful!

Again, I am so appreciative of you, Noorien!

Blessings for Joy,



Liebster Award Nomination

I am very happy to share that I have been nominated for the Liebster Award by tkbrownwriter. Our blogging community is vast, composed of good folks producing lots of great content. I feel blessed to be a part of it. It is heartwarming to be recognized by a fellow blogger for my efforts. Thank you, TK, for this honor.

TK is a great writer of poetry, devotionals, and interesting articles. From TK’s About Page: “I started writing poetry when I was five years old. I had gone to Sunday School and learned about Jesus. I wrote a poem of five or six lines. I do not remember what I wrote, only that I wrote. . . . I continued to write as I traveled through life. Three children and seven grandchildren later, I am finally becoming a published poet.” A fabulous accomplishment, TK! If you haven’t already, please check out tkbrownwriter. You’ll enjoy what you read.

Balloons, balloons, everywhere balloons! At the annual festival in Albuquerque, NM.

The Liebster Award is a way for someone in our community to bring attention to relatively new bloggers who create content deemed worthy of a broader audience. The meaning of the German word Liebster includes these concepts: kind, lovely, pleasant, valued, endearing, and welcome.

Rules for the Liebster Blogger Award:
1. Thank the blogger who nominated you and give a link to her or his blog.
2. Answer the 11 questions asked of you.
3. Nominate 11 other bloggers.
4. Ask your nominees 11 questions.
5. Notify your nominees once you have uploaded your post.

TK’s Questions:

  1. What is your favorite genre to read and why?

I’m primarily a non-fiction reader because I enjoy learning about the bridge of science & spirituality, foods, travel, and human & planetary health.

  1. What color best describes you as a person and why?

Green.  All shades.  Environmental concerns are of utmost importance to me.

  1. If travel into outer space were as simple as traveling around the world, where would you go and why?

To Venus, because she’s my ruling planet.

  1. Is the statement, “Black Lives Matter” racist?


  1. Is the statement, “All Lives Matter” racist?


  1. Why did you answer questions 4 and 5 as you did?

Bringing attention to the marginalization of black communities with the Black Lives Matter statement is not racist; it is bluntly informative. In the United States, there has never been a doubt that white lives matter, as the attitude of white privilege has prevailed since the country was “discovered” by Europeans.  In my opinion, the statement All Lives Matter was formed as a response to the BLM statement by whites who are simply unaware of the depths of inequity, negligence, and disenfranchisement suffered by the majority of black communities at the hands of white power from the time of colonization.  The current BLM movement provides us with a tremendous opportunity for education and setting things right.

  1. Whom have you considered your most important role model and why?

I can’t say that I have a single role model.  I am in awe of prophets, civil rights leaders, animal rights advocates, and those who work on behalf of the planet.  I admire ministers who promote love more than dogma, regenerative farmers, medical workers who are not afraid to go against protocol to help a patient, and folks who assist with disaster relief.  I have an appreciation for the parents, teachers, policy makers, and community organizers who work from a sense of moral compass with a genuine desire to do good.  Generally, I hold in highest esteem those who lovingly engage in doing the right thing for themselves and the collective.

  1. Why do we have parents?

Parents create space for us and bring us into this reality.  Our interactions with them, both aligning and resisting, inform us in life-long guidance.  Oftentimes, parents present us with opportunities to experience unconditional love as well as forgiveness, the importance of which cannot be overestimated.

  1. What is most important: to have peace of mind or to have a million dollars?

Peace of mind, undoubtedly.

  1. What does writing do for you personally?

Writing allows me to share information that might inspire others to act on behalf of the greater good (which can mean helping oneself feel better by eating healthier, planting a tree, traveling to new lands, etc.)  Using my gifts with an intention of contributing to a better world is uplifting to me.

  1. Do you engage in the visual arts (i.e., painting, sketching, sculpting)? If so, which?

Nature photography

My Liebster Award Nominees:

  1. https://livetophotoshoot.wordpress.com
  2. https://cellythoughts.blog
  3. http://thegreenhorseman.com
  4. https://melaninjetsetter.com
  5. https://cewheeler.art
  6. https://mindfultraveler.blog
  7. https://insearchofthevery.com
  8. https://planetunplugged.com
  9. https://poeticoceans.wordpress.com
  10. https://fancyingfrance.com
  11. https://chromelove5.wordpress.com

I encourage each of you reading this post to check out these blogsites. They are truly outstanding!

Questions to My Nominees:

  1. Which do you do more: listen to music or watch tv?
  2. Does climate change concern you?  Why or why not?
  3. How much time do you spend in nature?
  4. Do you believe our pets understand us?
  5. How often do you have a meat-free & dairy-free meal?
  6. How often do you cook?
  7. Do you plant or care for trees or flowers?
  8. How important do you feel travel is, and why?
  9. Name one thing the pandemic has taken away that you look forward to resuming.
  10. Do you engage in forgiveness, for yourself and for others?
  11. Do you believe that your thoughts help create your reality?

Congratulations to all of my nominees! Of course, feel free to elaborate on any of these questions!

Again, I extend my deepest gratitude to you, tkbrownwriter, for my nomination!

Community Blessings,



Wildflowers: Resilience, Beauty and Grace

On The Mesa in northern New Mexico, with the foothills of the Rocky Mountains & a Buddhist temple in the background

I must have flowers, always, and always.  ~Claude Monet

I first fell in love with wildflowers on a trip to Taos, NM.  The first couple times I visited, drought conditions prevailed, and I remember hand-written signs hanging all over the little hostel encouraging water conservation.  But a couple years later, the drought ended (unbeknownst to me) and I returned to discover incredible displays of wildflowers all over the northern part of the state.  It was unlike anything I’d ever witnessed, and my deep appreciation for these beauties was born.

Just outside Great Sand Dunes National Park in Colorado

Since that time, I have become a seeker of wildflowers.  Anywhere I travel now, I look for them, even if they can be found only in small patches.  I believe their resilience and willingness to tenderly reveal themselves after years of enduring drought is a spiritual act, one that we humans can reflect on and learn from.

Where flowers bloom so does hope.  ~Lady Bird Johnson

On a hiking trail inside Joshua Tree National Park in California

Not only do wildflowers delight our senses, but they serve practical purposes as well.  According to an article from the US Dept of Agriculture’s US Forest website, wildflowers support entire ecosystems for pollinators, birds, and small animals on a micro scale. Butterflies and other insects, small birds, and animals depend on seeds, nectar, and pollen for their food supply and life support system.

Lupine among the aspens, alongside Kachina Trail in Northern Arizona

Like many parts of the Southwest, Northern Arizona is often strewn with wildflowers, especially during monsoon season.  I went to buy some native seeds to plant around my house earlier this year, but the nursery was sold out!  It seems a lot of us are planting seeds during this pandemic.  An article from Mother Earth News, The Benefits of Growing Wildflowers, says Wildflowers are as much the heartbeat of our planet as the oceans. All living creatures interact with wildflowers whether they know it or not. For 130 million years, wildflowers have blessed the earth with their amazing skill sets and stunning beauty . . .  They freely bestow upon us a grace that helps sustain all of life.  Therefore, planting native species, the article goes on to say, is most advantageous.  I’ll be sure to get to the nursery earlier next year!

In the Mojave Desert, Southern California

The Amen of nature is always a flower. ~Oliver Wendell Holmes

What are your favorite wildflowers?  Have you planted any native species?  I’d love to learn the names of the ones unlabeled in the pictures of this article. If you’re familiar with them, please don’t be shy – share your knowledge!

Wildflowers are beautiful and beneficial creations.  They help ensure the survival of pollinators, and therefore, humans.  What a debt of gratitude we owe them for their willingness to reveal their tender beauty, sometimes after years of drought, in an effort to help sustain life!

On the coast of Big Sur, California, with a very vocal little bird!

People from a planet without flowers would think we must be mad with joy . . . to have such things about us. ~Iris Murdoch

Blessings for Wildflower Love,



Quick and Crispy Chickpea Salad and Dressing Recipes

The masses have spoken (well, at least the 8 people who voted in my poll!) and the winner is . . . a new recipe!  I had a lot of good feedback on the Bok Choy Soup recipe I posted a while back, and I hope you find this meal just as tasty.  For those of you who asked for more quick and easy recipes after trying the soup, thanks for your patience!

This meal quietly slipped out of my rotation for a few years, even though it’s one I’ve always enjoyed immensely.  Has that ever happened to you?  I suppose it was because I began experimenting with a lot of new ethnic dishes, so for a while, my focus shifted to finding new (or new to me) ingredients and trying new methods of preparation. For reasons unknown, this sautéed chickpea (aka garbanzo bean) salad popped back into my memory recently, and I immediately wanted to share it with you!  I started making it so many years ago that I can’t remember where I got the idea.  I looked around at recipes online, and couldn’t find anything similar, so I’m thinking perhaps I saw lots of recipes during that time that included sautéing chickpeas & decided to throw some on a raw salad.  The combination of tastes and textures in this dish make it absolutely crave-worthy. 

The salad starts with a big bed of romaine lettuce.  Romaine is not only crunchy and delicious, but also very high in folate, vitamin A and vitamin K, which doesn’t get a lot of air time, but is super important.  Vitamin K works to help blood clot.  Additionally, it works with calcium to strengthen bones & teeth, to help keep arteries from hardening, and to prevent osteoporosis & fractures, according to Dr. Joel Furhman, NY Times bestselling author and internationally-know expert on nutrition and natural healing.  Having worked with a hospice organization for years, I know that as we age, bones can get brittle, balance and strength often wane, and falls increase.  Those conditions create a perfect storm for fractures, which, for various reasons, can be the beginning of the end.  So let’s try not to go there, eh?  Eat your romaine!  😊

Let food be thy medicine and medicine be thy food. ~ Hippocrates

Chickpeas, as it happens, may be as healthy as romaine.  According to The George Mateljan Foundation for The World’s Healthiest Foods, garbanzo beans are high in manganese, folate, copper and fiber.  The fiber they contain can assist in making the preferred energy source for cells that line the colon.  This can result in more optimal colon function, reducing the risk of cancer and other gastrointestinal issues.

So, without further ado, here’s the recipe for this incredibly healthy, delicious salad, that will take you less than 30 minutes!  Please let me know in the comments if you give it a try.  I’d love your feedback.

Yield: 2 servings

Ingredientsuse organic and/or non-GMO whenever possible

1/4 large head of romaine, chopped
3-4 medium carrots, sliced
1/2 small red onion, diced
2 tbsp oil, preferably avocado (but olive oil will work)
3 cloves garlic, minced (or 1/4 tsp garlic powder)
16 oz cooked chickpeas (either prepared from dried or canned, drained)
1/8 – 1/4 tsp cayenne pepper, or to taste
Salt to taste
Extra drizzle of olive oil, if desired


Create beds of romaine on 2 large plates.  Add a heavy layer of sliced carrots to each & sprinkle with red onions.  

Heat the oil on medium-low heat in a large skillet & add fresh garlic (if using), stirring for 1-2 minutes, until just fragrant.  Add chickpeas, using the pan’s lid like a shield to protect yourself from popping oil, and stir to coat.  Add cayenne pepper, salt, and garlic powder (if you didn’t use fresh garlic.)  Cook, stirring frequently for 7-12 minutes, or until the chickpeas get a little tanned.  (Be sure to stop cooking if the oil starts to smoke.)  Taste for salt, adding more if necessary.  

Scoop 1/2 of the chickpeas on top of each salad, and drizzle a little olive oil if desired.  Enjoy!

Note – if you find the salad is not quite filling enough for you, here are 2 ideas:

  1. Follow it with a big chunk of watermelon! 
  2. Stuff the salad into a pita round, and add some of this lemon tahini dressing, which is one of my favorites:

Yield: just under a cup


2 cloves chopped garlic
1/3 cup tahini (sesame seed butter)
1 tsp lemon zest
2 tbsp fresh lemon juice
3 tbsp olive oil
2-3 tbsp hot water
1 tsp salt

Whisk all ingredients together, adding just enough water for your desired consistency.  Keeps for a few days in the fridge stored in a small jar or other glass container.  (You may want to add a tiny bit more water each day you take it out of the fridge, as it can get pretty thick.  It won’t really affect the flavor, as it intensifies as it sets.)  

*This can also be used on grilled veggies, in grain salads, on regular raw salads, or even to replace mayo on some sandwiches.  I make this versatile, delicious dressing often.

Thank you, Jess Hinkson, for the dressing inspiration!


Special Southwest Finds and a Poll Just for You

When I first started spending time in the Southwest, a whole new world opened up to me. That new world included the opportunity to witness things that were outside my old frame of real-time reference. I remember my first time seeing a tumbleweed being blown across the road, thinking excitedly omg, just like in the old western movies! (Except, of course, I was in a car instead of horse-drawn buggy, and the road was paved, not dirt. :)) Exploration in this beautiful part of the world makes my heart happy. If you are familiar only with the East Coast of the US, you’re missing out on some other-worldly, breathtaking sites. In fact, the Southwest shares so few parallels with the East that I have often said it feels like a different country.

. . . There are blessings in the desert. You can be pulled into limitlessness, which we all yearn for, or you can do the beauty of minutiae, the scrimshaw of tiny and precise. The sky is your ocean, and the crystal silence will uplift you like great gospel music, or Neil Young. ~Anne Lamott

I want to share with you a few of my special finds from the Southwest. I realize these treasures can be found in other locations, and I’d love to hear if you’ve seen any of them, and where. I was surprised to learn this week, after a lifetime of believing otherwise, that tarantulas can be found in more than half of the U.S. Who knew?!

Speaking of tarantulas, I saw this old gal in Sedona. (I say gal because she was alone on the sidewalk of a touristy shopping area!) I’d never seen one outside of a glass-enclosed case, and I was surprised at how close she let me get. I was even more surprised at some of the facts on tarantulas, as reported by spideridentifications.com. They can be as small as a couple centimeters, or as large as a dinner plate! The lifespan of a typical female is 30 years, and 7 years for a male. (Any thoughts on that? LOL! Sorry, guys, I couldn’t resist!) Also, their jaws and fangs, which can be 1.5 inches long, are quite strong. There are not many reports of them harming humans, according to the site, lucky for us.

Next, the Painted Desert occupies 7500 square miles in northern Arizona, between the east entrance of the Grand Canyon and the area surrounding Petrified Forest National Park. This extraordinary landscape is made up of fine-grained rock that is easily eroded and shaped by the elements. As for the coloring, compounds of manganese and iron account for the many bands of reds, orange, grey, and lavender. It is truly a site to behold.

As its name implies, Petrified Forest National Park contains an abundance of wood turned to stone. The above picture, however, was snapped at Escalante Petrified Forest State Park in Utah. Petrified wood is actually a 3-D fossil that is formed by a mineral process over millions of years. Like the Painted Desert, the fossilized wood is colored by minerals. In addition to the colors in the pic above, you can also find this wood with shades of black, pink and green.

Petroglyphs have been another amazing find for me. How awesome is it that our ancestors unknowingly left us this beautiful history?! The above shot was taken at V-Bar-V Heritage Site in central Arizona. When I visited, the area was an active archaeological dig site (which was a first for me as well!) This rock art was created between 600 and 900 years ago, and encompasses over 1000 petroglyphs on 13 panels. It is said to be one of the best-preserved sites of its kind.

The photo above was taken at Mesa Verde National Park in the Four Corners area of southwestern Colorado. This ancient construction, which is underneath an overhanging cliff, was built primarily of shaped sandstones cemented with mud. Some structures were made for dwelling, others for storing crops, and still others for ceremonial purposes. They are said to have been built between 700 and 800 years ago. Because this population left no writings on the rocks in this location, archaeologists have had a harder time gathering information on them. However, the dig sites around the area have yielded evidence indicating that their “accomplishments in community living and the arts rank among the finest expressions of human culture in North America.” Impressive, huh?

And now, stepping away from history and archaeology, chile ristras are the very mascot of the Southwest, in my opinion! These cheery decorations are made not only for the practical purpose of drying for later use, but also for ornamentation. It is said they bring good health and fortune. They can be found all over New Mexico. Check farmers’ markets to find troves of them, along with other unusual desert-made goodies.

I hope you enjoyed my special finds. The Southwest is really a jewel, with a lot of sweet surprises. I encourage you to visit and explore, and fall in love with a new world, just as I have.

And, now the poll. I am going to rely on your input to determine the subject of my next blog post. These are your choices:

  • Wildflowers
  • Animals
  • A new recipe

What say you? Please leave your choice in the comments section below.

Blessings for Sweet Southwest Surprises,



Six Science-Backed Reasons to Get Outside

Did you enjoy spending time outside as a kid? I did. As a matter of fact, I don’t remember spending much time inside, unless I was at school. I loved playing outdoors with pets we had over the years, including lots of dogs and cats, a couple rabbits, and a rooster that I treated like a baby. I enjoyed riding my bicycle and skateboard up and down the driveway. I reveled in turning cartwheels and doing handstands in the grass. I liked climbing trees and fishing with my grandmother at our little pond. I spent many hours on the cool ground, looking for lucky four-leaf clovers. (Often while singing I’m looking over a four-leaf clover that I’ve overlooked before . . .) Sometimes, I’d link together the little clover flowers to make a crown garland. I can’t guess how many unfortunate butterflies I caught in a big Mason jar when they would light on the giant twin oaks in the backyard. And the poor June bugs that I caught provided plenty of outdoor entertainment once I tied a long string around one leg, limiting the area to which they could fly. (Hopefully, nobody is teaching kids to catch butterflies and restrain June bugs anymore!) On the playground at school, I delighted in running, jumping rope, and playing on the monkey bars and swing sets. What are your most cherished childhood memories of being outside?

I don’t remember being sick very often as a child, and I think all the time I spent outdoors had a lot to do with it. Research shows time and time again how nature can benefit us. And just because we’re having to lay low now due to covid doesn’t mean we can’t get outside. Actually, being out in the elements is often a better bet than staying indoors.

I love to think of nature as an unlimited broadcasting station, through which God speaks to us every hour, if we will only tune in. ~George Washington Carver

In an article on the Centers for Disease Control website entitled Are There Benefits to Spending Time Outdoors?, it is reported that, due to benes such as the opportunity to be active and the sun’s role in producing vitamin D, being outside may elevate your overall health and wellness. If those were the only significant findings from science in this area, they’re reason enough to get out in nature, wouldn’t you agree?

The EPA report, Estimating Greenspace Exposure and Benefits for Cumulative Risk Assessment Applications, is a lengthy document which addresses many effects of the outdoors on public health. The findings of these multi-disciplinary studies include “improved cognition, attention restoration, and improved immune function.” Also, greenspaces can “reduce exposures to air pollution . . . and noise.” Kind of the opposite of what an indoor environment provides.

The Journal of Positive Psychology published Noticing Nature: Individual and Social Benefits of a Two-Week Intervention, an article describing a study of 3 groups of undergraduates assigned to pay attention to different environments: natural, man-made, and a control group with no change from the norm. The results of the study showed that those assigned the natural environment had more elevated experiences and felt more connected to others and life in general than the other 2 groups. In just two weeks’ time!

The earth laughs in flowers. ~Ralph Waldo Emerson

An article from Environmental Health and Preventive Medicine, Trends in Research Related to “Shinrin-Yoku” (Taking in the Forest Atmosphere or Forest Bathing) in Japan, describes many studies, including findings on the smell of plants. (Did you catch my article For the Love of Trees?) Many trees release chemicals that, when inhaled, decrease heart rate, lower blood pressure, and reduce the activity of the sympathetic nervous system, which works to stimulate fight or flight responses and regulate homeostasis. These bodily changes lead to feeling less stressed. We could all use some of that now, right?

In the book they co-authored, Quench: Beat Fatigue, Drop Weight & Heal Your Body Through the New Science of Optimum Hydration, Gina Bria and Dana Cohen, MD, talk about the ways our modern indoor work lives contribute to dehydrating us. (Check out my article Hydration – No, Really to learn just how critical proper hydration is.) Closed environments like offices, with bright artificial lights, screens and other electronics, air conditioning, heating, and even furniture and flooring, absorb vapor from the air. Modes of transportation, including cars, trains, and airplanes have super-low humidities. Now combine all that with the long periods of sitting that many of us do which constricts the flow of fluids in our bodies, and you understand how you can become a very dehydrated individual by the end of the day. That is, of course, unless you take regular action to stay hydrated. According to the book, drinking beverages like fresh lemon water and eating fruits like apples and grapes, as well as doing little things like opening a window, breathing deeply, keeping a plant on your desk, taking quick walks outside, and all movements, even fidgeting, help you stay hydrated. If you’re working remotely now, can you move your office outside?

One of the few triple-board certified physicians in the country, Dr. Zach Bush, says that getting outside can enhance our overall health by diversifying the microbes in our guts. A healthy microbiome, according to Dr. Bush, consists of between 20,000 and 40,000 species of bacteria. He says that Americans, as a result of eating the standard American diet and regularly consuming antibiotics (via prescription and/or eating commercially raised livestock) typically have about 10% of that amount. Spending time in various natural environments can up that percentage. Think forests, waterfalls, lakes, beaches, deserts, rivers, and rainforests. They each have differing microbes that are just waiting to join and diversify the community of good bugs already present in your gut! (Learn more about the microbiome in my article Thinking Outside the COVID-19 Box: 10 Ways to Boost Immune Function.)

Spending time outdoors is not only fun, but also incredibly healthy, according to science. Maybe the fact that it makes us feels so good accounts for the many hours we spent playing in trees, dirt, and water as kids. And now, walking and biking in nature takes me out of my adult mindset and puts me in touch with a sillier, more playful part of myself. It still makes me feel like a kid.

Look deep into nature, and then you will understand everything better. ~Albert Einstein

Blessings for Time Outdoors,



Passages for Trying Times

No matter what is going on, never give up. Develop the heart. Too much energy in your country is spent developing the mind instead of the heart. Be compassionate, not just to your friends but to everyone. Be compassionate. Work for peace in your heart and in the world. Work for peace. And I say again, never give up. No matter what is going on around you, never give up. ~Dalai Lama XIV

It’s been one of those weeks. One where I thought I knew my subject matter for this post, and after working on it for hours, it occurred to me that it really didn’t feel right. (Does this ever happen to you?) So then I started working on something else only to have the same thing happen. After the third time, I surrendered. Maybe I should just inject a little beauty and hope into this extra-heavy reality we’re living. Ok, that feels right.

Recognizing the mental fatigue created by dark clouds of uncertainty provides an opportunity to take a much-needed pause. Breathe deeply, picture yourself immersed in beauty, and make a plan to reward yourself this week, to bring light to recently darkened passages. Don’t put it off. Self love and compassion are paramount now.

You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty. ~Mahatma Gandhi

We are like islands in the sea, separate on the surface but connected in the deep. ~William James

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less. ~Marie Curie

Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that. ~Dr. Martin Luther King, Jr.

Blessings for Lighter Passages,



Mystical, Magical Water: A Photo Essay

The High Country at Yosemite

We were made to enjoy music, to enjoy beautiful sunsets, to enjoy looking at the billows of the sea . . . Human beings are actually created for the transcendent, for the sublime, for the beautiful, for the truthful . . . and all of us are given the task of trying to make this world a little more hospitable to these beautiful things. ~ Desmond Tutu

What is it about water that we are so drawn to? Why do we crowd beaches on summer holidays? Why do we gasp at the site of a waterfall? What makes a stoney creek so appealing?

So extravagant is Nature with her choicest treasures, spending plant beauty as she spends sunshine, pouring it forth into land and sea, garden and desert. And so the beauty of lilies falls on angels and men, bears and squirrels, wolves and sheep . . . ~ John Muir

Hidden Inlet in Northern California

Live in the sunshine, swim the sea, drink the wild air. ~ Ralph Waldo Emerson

Many have written about water through the ages, including poets, authors, artists, explorers, statesmen, philosophers, and spiritual leaders. They’ve addressed water as our source, as the driving force in nature, and as a metaphor for the whole of humanity.

Water is the softest of all things, yet it is the most powerful. ~ Wayne Dyer

Some of my fondest childhood memories involve water. As a small girl, I remember digging for worms in the rich black soil of my grandmother’s back yard. We would then walk together down a rocky dirty road to the pond, carrying our freshly-dug bait and fishing poles made from sugar cane stalks. I don’t recall ever catching any fish, but I will never forget watching the big green dragon flies lighting on the red and white bobs, and being transfixed by the ever-expanding water ripples created when we would cast. We spent a lot of time at that little pond, and the sight of it now takes me back to a sweeter world.

Grand Tetons, Wyoming

The majority of our family vacations were on water, as well. We would load up the car and drive to the panhandle or Crystal River on Florida’s west coast. We swam, sunbathed, and went deep sea fishing. It was always the highlight of the year.

What memories of water do you have? Do you have a special beach, river, or lake that you return to again and again?

Rocky Coast of Northern California

Don’t sit and wait. Get out there, feel life. Touch the sun, and immerse in the sea. ~ Rumi

Blessings for the Love of Water,



Micro of the Macro, Explained

Recently, I was asked about the theme of my blog.  I’ve written on human health, environmental issues, the beauty of nature, travel, vegan recipes, gratitude and unity.  You, too, may have wondered in past weeks, what do these ideas have in common?  After giving a lot of thought to helping you better understand, I have updated my About page.  The revised text follows. 

Humans are a part of the biological system called Nature.  Mother Earth, all living things, every mountain, drop of water, and grain of sand are made of the same elements that we are, and together, we exist within the same Universal Fabric. Quantum physics shows this Universal Fabric, even the part we see as empty space, to be conscious and interdependent. All of our actions, large or small, feelings, thoughts, and intentions affect not only our own lives, but all that exists within the entire Fabric, for better or for worse.  What’s good for one of us, the Micro, is good for the whole, the Macro.  (For example, feelings of love and gratitude are good for each of us, as well as all of existence.)  And those things that are not beneficial for the Macro do not benefit the Micro.  (For example, chemically treated crops are not good for the Earth’s soils or a person’s gut.)

This idea is not new.  The Micro of the Macro concept originated in the healing system of Ayurveda, (from the Sanskrit Ayur, meaning life, and Veda, meaning science or knowledge) which dates back 3000 years.  This ancient system is firmly rooted in the idea that a healthy balance between mind, body, spirit, and environment creates an optimal state, therefore preventing disease.

In this blog, we explore themes that can help balance the Micro with the Macro.  You’ll see data from new health studies, nature photos, travel essays, vegan recipes, philosophy, poetry, and other reverent musings. You’ll also receive links to empowering websites and podcasts, as well as information on the physicians, scientists, & other individuals on the cutting edge of helping further an aligned humanity, and whose voices need to be heard.

Please join me in exploring and celebrating this beautiful privilege and responsibility each of us has, living as a Micro of the Macro.

In short, this blog is about Life: our lives in relation to those of other living beings and our interactions with Earth, the only home that we have.  When we take measures to improve our individual lives in meaningful ways, the whole of Life benefits.  

Healthy eating is one of the best ways to improve your own health and that of the planet. By eating an organic whole food plant based diet, not only can you spare the lives of innocent animals,  but you also vote (with your dollars) for a food system that is less toxic, and therefore healthier for us and our environment.  When you supply your microbiome with these much-needed nutrient-dense foods, it responds in ways that nourish the brain and other vital organs.  (Learn more in my article Thinking Outside the COVID-19 Box: 10 Ways to Boost Immune Function.) You feel better physically and mentally, which can result in positive interactions between you and your family, colleagues, and community.  

Traveling allows you to better understand and accept people and ways of living that may have at one time seemed frighteningly different.  In last week’s post, Six Reasons to Gift Yourself with Travel, I outlined some of the benefits of travel, both individually and collectively speaking.  Some of those benefits include increased tolerance and appreciation of other populations and the natural world, a broader understanding of current events, and an education unlike any other.  These ideas can benefit not only the traveler, but also the human race and the planet.

According to Nancy Etcoff, psychologist and researcher at Harvard University, beauty is instinctual and essential to life.  (Did you see my photo essay For the Love of Beauty?) Spending time in nature, surrounded by the beauty of mountains, ocean, forest, or wildlife, reconnects us with our origins and opens our hearts.  Sunshine super-charges our mitochondria and helps our bodies produce vitamin D.  Trees emit love in the form of oxygen, along with health-inducing chemicals.  The sounds of birdsong and rustling leaves result in stress reduction.  Colorful sunsets can be awe-inspiring.  Again, a win-win for the Micro and the Macro.

Maintaining an ongoing practice of gratitude can help you get through trying times.  Focusing on and being grateful for the positives in any situation helps infuse a higher vibration in all your thoughts and deeds.  Many studies have been done on gratitude, and its health benefits include lower blood pressure, better cholesterol levels, feeling more socially connected, experiencing less anger & anxiety, and better sleep.  (Check out my article Does “In All Things Give Thanks” Apply to These Times?)  The kicker is, the Universe matches your vibration, providing more higher-vibe situations.  You can see how this can help align your efforts with the betterment of the whole, right?

And unity.  What a time to address the subject of unity, when people around the world are more divided than ever by disease, politics, prejudice, and financial status, but so many are raising their hearts and voices in defiance of it all. Some changes have already been implemented, and I believe many more are imminent.  (Did you catch my article Unity Rising?)  Unity and equality involve not only reformed interaction between the powers that be and our communities, but also a renewed commitment to caring for the Earth that sustains us.  This sentiment is being echoed far and wide, by indigenous peoples, environmental journalists, animal rights advocates, and youngsters who are rightfully fearful of climate change robbing them of long lives. Unity is woven by love, a love demonstrated by peaceful protestors, food pantry volunteers, and a host of front-line workers.  It is strengthened by attention shared with families and friends as we continue to shelter at home, check on our neighbors, and stay in touch with friends.  It is made brighter by an appreciation of Mother Earth, as we go outdoors for temporary respite from this heavy reality.  And, rest assured, it has always been a part of us, but must have gotten lost on our to-do lists in the pre-covid status quo.  

I hope you now have a better understanding of the theme of my blog.  Fact is, each of us is a Micro of the Macro, entrenched in the biology of Nature.  This platform, with its many diverse subjects, is designed to lovingly encourage you to align with the whole, for improved personal & planetary health, and the betterment of mankind.

Blessings for Clarity,


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