A Holiday Lesson

I’m pleased to report that I’ve just returned from a much-needed tropical getaway.  Sun, surf, humidity, and the expansive beauty of the Atlantic Ocean – what a treat!  Throw in a few visits with family & old friends, and you have a recipe for a super enjoyable & rejuvenating vacation.

The trip involved a 17-hour travel day going, and a 12-hour travel day returning, as well as many more hours of driving between destinations.  So lots of sitting.  Although I did quite a bit of walking & some daily yoga, it wasn’t enough to counter all the immobility and keep my fascia supple and happy.  As a result, I often found it necessary to do additional stretches at night to get out of pain and enable sleep.

If you’re unsure your fascia has ever been unhappy, an article from Johns Hopkins Medicine explains that a painful back or neck could be due to tight fascia rather than muscles or joints.  Too much sitting or other limited movement day after day can cause fascia to thicken and become sticky. When it dries up and tightens around muscles, it can limit mobility and cause knots to develop.  If restoring elasticity to the tissue helps you feel better, the article goes on to say, the problem can be attributed to fascia. 

In a past post, I mentioned a video clip by Dr. Gil Hedley, Board President of the Institute for Anatomical Research.  Working with a cadaver, he shares The Fuzz Speech, demonstrating how fascia creates a fuzzy connection to muscles as we sleep (or are otherwise inactive.)  Stretching each day dissolves the fuzz, he says.  To forgo stretching can result in thicker fuzz and result in stiffness and pain.  The importance of regular stretching cannot be overstated.

Jaap van der Wal, MD, retired associate professor of Anatomy and Embryology at the University of Maastricht, Holland, refers to fascia as the integrating matrix of the body.  Further, he says the architecture of the connective tissue, including structures such as fasciae, sheaths and membranes, is more important for understanding functional meaning than is more traditional anatomy.  A pretty strong endorsement for learning to care for your fascia, wouldn’t you say?

A while back, I found a website called The Fascia Guide that goes into detail on all kinds of info about fascia, as well as research articles and a Q&A page with plenty of practical info. From this source, you can glean facts like fascia is the only tissue that has contact with all other tissues in the body and it contains collagen-producing fibroblasts in abundance. If you’d like to learn more about this fascinating connective network, I encourage you to spend a few minutes on the site.  You might be amazed!

I’ve also discovered a website called Pilates Tonic that shares free, short clips of really nice stretches targeting specific areas.  I find that the outside of my thighs (the IT bands) and my lower back need the most attention when I’m out of my regular routine. Yoga, varied exercises, cupping therapy, massage, and foam rolling can also help keep connective tissue pliable. 

Even with fascial issues, my little winter escape was a delight.  The trip taught me that carving out sufficient time for various exercises between long periods of inactivity is crucial for staying out of pain, an especially desirable pursuit during vacation!  Can I get a do-over??

Blessings for Pain-Free Holidays,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Pumpkin Ginger Truffles

Recently, a favorite cold weather gourd has made a frequent appearance among my kitchen preparations: in buckwheat pumpkin pancakes, warm pumpkin smoothies, Thanksgiving pumpkin pie, and now pumpkin ginger truffles. There’s just something about pumpkin that some of us can’t get enough of once the longer days of the year are behind us.

Unlike the ones that Godiva makes, these truffles don’t have a crunchy shell. (If you feel you must dip them in chocolate for that effect, you have my forgiveness blessing.) They are on the softer side, but with the addition of a pecan coating, they would be a little closer to having that firm, crunchy exterior.

These spicy gems are not just tasty, they’re also nutritious. Pumpkin is loaded with Vitamins A & C, potassium and iron. It also has a substantial water content and is low in calories. According to Healthline, the vitamins and minerals pumpkin contains can help with skin issues, weight loss, eyesight, immunity, and chronic disease risk, including cancer.

Ginger, writes Lauren Venosta at Chopra.com, is considered a superfood due to its wealth of benefits. In addition to helping control cholesterol, blood sugar, and blood pressure, it also aids digestion and reduces nausea. Its anti-bacterial properties are effective against drug-resistant bacteria, research shows. What’s more, it inhibits bacterial growth in the gums.

Cacao powder can be subbed for cocoa in many baking recipes to add more nutrition. Packed with flavonoids, fiber, magnesium, potassium, and protein, cacao powder may decrease chances of heart disease and diabetes, reduce inflammation, lower blood pressure, and help with digestive problems, according to Web MD.

You get the picture: these yummy truffles are super healthy! I hope you’ll enjoy them as much as we did.

This recipe was inspired by a recipe from Nicole at VegKitchen.com called Pumpkin Pie Squares.

Yield: 12 truffles

Ingredients (use organic or non-GMO if possible)
2 tbsp cacao powder
3/4 cup rolled oats
1/3 cup pecan pieces
1 tbsp chia seeds
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp freshly-grated nutmeg (ground nutmeg will work, but isn’t nearly as tasty)
pinch of ground cloves
7 soft medjool dates, pitted & chopped (soak in water for 1/2 hour if necessary to soften)
1/2 tsp vanilla extract
1/3 can, or about 5 oz. cooked pumpkin (not pumpkin pie mix)
1/4 cup additional pecans, chopped small, as a final outer coating (optional)

Directions
Sprinkle the cacao powder so that it covers most of a platter. (See note.) Set aside.

Spin the oats, pecans, chia seeds, and spices (cinnamon through ground cloves) in a food processor until the oats & pecans are in small pieces, stopping before they become flour-like. Add the dates, vanilla, & pumpkin and process until the dates are well broken down & combined. Test the consistency. If the mixture is too thick, add a tiny bit of water. If it’s too thin to roll, add a few more oats. Once you have your perfect consistency, roll into 12 golf-size balls using slightly wet hands if needed, placing each on the platter of cacao powder. Roll the truffles in the cacao, coating fully or partially, your choice. Refrigerate. This will make them a bit firmer. Enjoy!

Note: If you choose to use the additional pecan pieces as a final coating, combine them with the cacao powder prior to sprinkling on the platter.

Comments are not open this week.

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

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. 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. Sometimes, I’d link together the little clover flowers to make a crown garland. 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 makes us healthier. And increased vigilance due to ongoing covid concerns doesn’t preclude getting outside. In fact, being out in the elements can be 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? But there’s more.

  • From The Journal of Positive Psychology, Noticing Nature: Individual and Social Benefits of a Two-Week Intervention describes a 2-week study of 3 undergraduate groups assigned to focus on 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 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 study findings, including those on the smell of plants. 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, write about the ways our modern indoor work lives contribute to dehydrating us, which can result in chronic struggles within our bodies leading to pain and disease. 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. Transportation methods, including cars, trains, and airplanes, can have super-low humidities. Combine those factors with long periods of sitting that constrict the flow of fluids in the body, and you can see how you might become extremely dehydrated by the end of the day. According to the authors, in addition to consuming hydrating fruits & drinks, taking quick outside walks and bringing the outdoors in by opening a window and keeping a plant on your desk help you stay hydrated, providing your body with critical sustenance for normal functioning.

  • In her book The Well-Gardened Mind: The Restorative Power of Nature, Sue Stuart-Smith shares research done with diverse subjects in outdoor environments.  In prisons, she has witnessed 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.  

Spending time outdoors is not only fun, but also incredibly healthy on every level, 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. As we get older, outdoor activities like hiking, biking, and kayaking can take us out of our adulting mindset and put us in touch with a sillier, more playful part of ourselves. It can still makes us feel like carefree, healthy kids.

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

Blessings for Time Outdoors,

Lisa

The original version of this post was first shared in July of 2020. Comments will not be open this week.

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

**100**

This is post #100 on Micro of the Macro.  On each Friday since the blog’s inception, other than a 10-day Travel Photo Challenge for which I posted daily, I have shared write-ups and photos on Nature, health, travel, and recipes.  On one hand, it doesn’t seem possible that many Fridays have passed, but on the other, I began the blog just prior to this country’s initial spread of covid-19, so it feels like ages.  

I want to express my gratitude to each of you for reading, liking, following, commenting, and sharing my links with others.  Your ongoing kindness, support, and encouragement of my writing and photos makes me feel like I have found my tribe.  I appreciate hearing your stories and ideas, and I’ve learned a lot from you.  I am thankful for the laughs you’ve given me, the instances you’ve touched my heart, and your ever-present warmth.  The time you share with me is an indication of your generosity, and I am most grateful.

If you’re curious as to how the blog has fared, I’m including a few stats.  My most-viewed post to date is For the Love of Mountains: A Photo Odyssey.  The write-up that has received the most likes is Scenes from a Hiking Trail.  And my most-liked photo of the Travel Photo Challenge is this foggy shot taken in Big Sur, California.

Since starting the blog in March of 2020, Micro of the Macro has had almost 11,000 visitors and more than 21,000 views from folks in 110 countries. Over 4500 comments have been posted – half of them mine, of course.  And at present, the blog is closing in on 1000 followers.

Looking back, I see that Health and Well-being has been my leading category. The theme of the blog, recognizing and appreciating our oneness with Nature, underlies that category’s posts.  We are at our best on every level when in conscious relationship with Nature: eating fresh, whole foods, spending time in a garden or in the wild, feeling gratitude for the natural beauty in which our lives are immersed, and working toward environmental sustainability.

Going forward, I hope to continue writing content that you will find useful (or entertaining!) I’m also looking forward to a bit more travel that will inspire new photos, which of course I’ll share.  I’ll be cutting back on screen time (and sitting – see this for more on that!) so comments won’t always be open on new posts.  (The idea of not responding to your kind comments and reciprocating on your blogs feels wrong; I couldn’t do that to you or to me!)  I do hope you’ll stick around!

You have my sincerest thanks for all the good you’ve brought to my blogging experience. It’s a privilege to be showered with your attention, appreciation, love, and support each week.  I am super grateful you are a part of my tribe.  And here’s to the next 100 posts!

Blessings of Gratitude,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

6 Simple Lifestyle Changes for Healthier Eating

Roasted potatoes with lots of goodness on top, including cashew sour cream

As the holidays zoom by, we are faced with the idea of making new year’s resolutions.  We regard the new year as a fresh beginning, an opportunity to improve the habits and divergences that plague us.  I am not one to make & announce resolutions in January, as so many of my intentions have met with failure, causing guilt that worsened behaviors.  Instead, I like to quietly get a head start.  

Autumn veggie sauté

For most of my life, I struggled with bad eating habits. I went from eating fast food, processed foods, & refined sweets to eating so little of anything that nutritional deficiencies starting making themselves known. It wasn’t until I made some lifestyle changes that I was able to shift that.  Because these adjustments have worked so well for me, I’d like to share them with you now – before the start of the new year!

  1. Plan your week’s meals in advance.  And write them down or record them in your phone so you can refer back.  This is a foundational change that, once established, you’ll never want to give up.  This practice prevents you from eating on the fly, which is often dictated by what’s quick, easy, and often unhealthy, like pizza, fast food, & overpriced packaged foods.  Go to the farmer’s market or supermarket once or twice a week to purchase the items you’ll need for home-prepared meals. Planning and preparation are fundamental requirements for eating healthy, I’ve found.
  2. Find some healthy options at your favorite restaurants.  These may appear on your weekly meal plan or work as a plan B when you are unable – or unwilling – to stick to the original due to working late, crises, or other diversions.  Go online now to look at menus, noting the dishes that sound healthy and delicious.  Creating your own menu of restaurant options can assist you in prioritizing your health, even when you’re in a hurry.
  3. Prepare a few quick items at the start of each week.  Things like marinated tofu, cooked lentils, steamed or roasted veggies, roasted nuts, a big pot of rice or quinoa, and a special dressing or sauce require little active preparation time and can inspire you to look forward to throwing together your weeknight meals.
  4. Don’t buy candy, cookies or other junk foods that might tempt you.  Make eating the bad stuff inconvenient, and have nutritious snacks at the ready.  Whip up some healthy baked goods or truffles at home.  Or go with fresh fruit instead.  We enjoy dates with peanut butter.  And apple slices with sunflower butter.  Yum!
  5. Find a new healthy recipe to try once every few weeks.  Something about preparing healthy meals just feels nourishing, and sharing your tasty discoveries with friends can be great fun.  New foods bring diversity and excitement to your kitchen and to your gut’s microbiome.  Your happy microbes will reciprocate your good efforts.
  6. Express gratitude for your meals and eat in the calmest possible environment.  Feeling grateful on a regular basis alters brain chemistry for the better, studies show.  And eating in a stress-free environment, being mindful of the process, has been shown to benefit weight loss, mental health, and disease management.  Slowing down and paying attention wins again.
Roasted pine nuts

If you choose to forgo boisterous new year’s resolutions and attempt some quiet, December lifestyle changes instead, I hope you’ll include one or more of my healthy eating suggestions.  You may find that by the turn of the new year, you have already implemented healthier habits, resulting in beneficial changes in the way you look and feel.

Black bean & date cake with avocado-cacao frosting topped with fresh berries

Blessings for Good Choices,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Could This Be the Way to World Peace?

Surrender is faith that the power of love can accomplish anything… even when you cannot foresee the outcome. ~Deepak Chopra

The most brilliant rainbow I’ve seen

Recently, spiritual surrender has been a recurring theme in my life.  At  Unity of Ocala, Florida, my friend Rev. Lauri shared her story of the challenges that led to her living a surrendered life.  Dr. Betty, a Science of Mind friend here in Arizona, composed a beautiful fictional account of a surrendered humanity this week; its characters spoke of loving, sharing, healing, and peace, but its underlying theme was surrender.  Personally, I’ve had a couple situations present themselves recently that require nothing less than surrender and acceptance.  And I have other Florida friends who have been a living embodiment of surrender for well over a year now due to unfavorable circumstances. Considering all of this, I decided to blog about the topic.  Then, the realization occurred to me that my experiences have been intermittent. Do I understand the concept of surrender in navigating day-to-day life?

During the Unity service, Rev. Lauri read from Michael Singer’s New York Times Bestselling book The Untethered Soul: The Journey Beyond Yourself. The author, who established a meditation center in Gainesville, Florida in 1975, writes that there is an ocean of love within each of us that can free us and nourish us, if only we open to it. Last year, in an interview with Tami Simon of Sounds True entitled Living from a Place of Surrender,  Singer explained the idea of surrender in terms of daily life.  Our fears and desires, the products of past conditioning, cause us to resist or cling to the new, which results in the witnessing of our reactions to events rather than the events themselves.  By letting go of self-serving thoughts, we return to our divine center, that ocean of love, where decisions can be made that are not ego-driven.  This allows us to experience the present unembellished. Regular meditation, yoga, time in Nature, and other mindful practices can help with this exercise of letting go.  The natural outcome of this process, Singer says, is service to others.

There’s something captivating about this skewed reflection

Trust your heart, give of your time and talents to your family, your neighbors, and your world. And don’t be afraid of the silence – it’s where guidance emerges. ~Dr. Betty Campbell-Henderson

Michael Beckwith, New Thought minister & founder of the Agape International Spiritual Center in California, has a great take on connecting with our divine center.  In a short video, he says the practice isn’t religious, it’s real, it’s waking up to reality, it’s beyond the perception of scripture.  Regardless of your religion, or lack thereof, it is possible for you to connect with your higher, wiser self.

Overlooking the Pacific Ocean

In a SuperSoul Sunday clip, Oprah Winfrey interviews Mark Nepo, bestselling author of The Book of Awakening: Having the Life You Want by Being Present to the Life You Have.  Due to a rare cancer diagnosis in his 30’s, Nepo writes and teaches about living fully within the embrace of the unknowable.  Acceptance of the oft-accompanying tough, uncomfortable stuff is an important part of surrender, he says, because it helps keep our thinking fresh and present.  And a relationship with what’s presently taking place, not our worn-out reaction to it, is what we’re shooting for, right?

They are the chosen ones who have surrendered. ~Rumi

From a Yoga Journal article, Many of us first experience spontaneous surrender during an encounter with some great natural force—the ocean, the process of childbirth, or one of those incomprehensible and irresistible waves of change that sweep through our lives and carry away a relationship we’ve counted on, a career, or our normal good health. My first experience was challenging, but one for which I’ll always be grateful.  After incomprehensible waves of significant change swept over me in the space of a few short months, I surrendered to the idea that the Universe must have a better plan for my life.  Although I was terrified, I decided to go in search of it. (Read a bit more here.) Once I fully committed to the idea, things became easy, as if I were being pulled, rather than having to push to sell my home & belongings.  And once my journey began, I was surrounded by natural beauty, which helped me stay in the present moment, centered in my ocean of love. This surrendered exploration of life resulted in considerable healing, rejuvenation, peace of mind, and reconnection.

High in California’s Sierra Nevada

I am blessed by friends who remind me of the importance of returning to my divine center.  And I am grateful to you for tagging along for my quick course of learning.  Surrendering daily to our higher selves can have far-reaching consequences, greatly benefitting us individually and collectively. It’s an idea whose time has come, especially for those unfamiliar with the process. It is my hope that each of you will join me in experimenting daily with the process of surrender, keeping in mind the optimistic outcome of Dr. Betty’s story, in which love and peace reign now and forever!

Blessings for Surrender,

Lisa

Always say ‘yes’ to the present moment… Surrender to what is. Say ‘yes’ to life – and see how life suddenly starts working for you rather than against you. ~Eckhart Tolle

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Ayurveda Basics: Discover Your Specific Needs

Ayurveda (from the Sanskrit Ayur, meaning life, and Veda, meaning science or knowledge) is a healing system that dates back 5000 years. This ancient system is rooted in the idea that a healthy balance between mind, body, spirit, and environment creates an optimal state, giving us the opportunity for our best possible lives.  (And it was the inspiration for naming this blog Micro of the Macro. See my About page for a little more on that.)  The three doshas, or energy types at the heart of Ayurveda, govern the seasons, the days, and our lives, right down to the specifics of what’s beneficial for us to eat or avoid, our best possible work environment, and the climate that most suits us.  Knowing your primary dosha(s), or constitutional type, can guide your decision-making in creating a healthier, happier life.

The three doshas of Kapha, Pitta, and Vata are present in all of us from birth, but typically, one or two are dominant.  From Dr. Gabriel Cousens’ book Conscious Eating, A person’s constitutional type predetermines which doshas tend to become imbalanced more easily than others.  When in balance, there is a healthy psychophysiological state.  If the doshas are unbalanced, one may feel a disharmony in the body-mind.  If chronically imbalanced, disease may result. 

Kapha governs our earthy and watery attributes, and is associated with stored energy, heaviness, strength, stability, growth, and bodily fluids.  Some qualities of Kapha include a heavy bone structure, a slow, graceful gait, large eyes, thick hair, a preference for staying home, and a calm demeanor.  Their stress tolerance is high, and sleep comes easily. Those who are predominantly Kapha tend to gain weight easily and may struggle to lose it. They have a tendency toward colds and flus. Imbalances may occur if they become sedentary; eat a lot of sweets, fried foods, or dairy products; avoid emotional expression or creativity; or live in a humid, cold climate.

Pitta controls the element of fire in our bodies, along with a smidgen of our watery aspect.  This dosha is associated with balance, passion, intensity, and digestion.  A few Pitta qualities include an athletic build, a brisk gait, light-sensitive eyes, & fine hair; being organized, pragmatic, & competitive; and having a desire to travel and explore. If Pitta is your dominant dosha, your may have a medium tolerance for stress and fall into short but sound sleep.  Maintaining a normal weight may come easier to you.  You might find that inflammation is a common occurrence.  Imbalances can occur as a result of a stressful, competitive job; bullying others; associating with argumentative people; or consuming too many spicy or sour foods, red meats, or too much caffeine.  A hot, dry climate can also adversely affect Pittas.

Vata governs our ether and air elements, and is associated with change, movement, lightness, and creativity.  Qualities of a Vata-dominant person include a thin build, a fast, irregular gait, small eyes, dry & curly hair, and being impulsive, quick-witted, and talkative.  Vatas have a tendency to wander, both externally and internally, which contributes to their creativity.  They have a low stress tolerance and expend energy quickly.  Their sleep may be elusive. They may have a hard time gaining weight. They tend toward diseases involving the nervous system as well as joint problems.  Imbalances present themselves most when Vatas are in chaotic environments, are excessively physical, suppress feelings, engage in worry, eat lots of cold, dry foods, or don’t get enough rest.  A windy, cold environment does not work well for one who is Vata-dominant.

By these very brief descriptions, you can see that increasing an already-dominant quality in any form can result in imbalance.  For example, I am primarily Pitta, and adding an additional fiery component to my life isn’t often beneficial.  In past years, I held high-stress jobs in toxic environments that affected me in ways resulting in poor food choices, excessive drinking, and overspending. I don’t often get angry, but when I do, my blood seems to boil, so quickly talking myself down is a skill I’ve had to acquire. Neither hot tubs nor long, steamy baths are an indulgence for me due to a tendency to overheat.  And the intense sun and low humidity of the Desert Southwest create a need to be hypervigilant with hydration & shade seeking.

To learn your dominant doshas, you can take a quiz on this site.   I would love to hear any feedback you have.  There is so much more to the science of Ayurveda, and I will no doubt be sharing more in future posts.  In fact, I’m currently reading Cate Stillman’s book Body Thrive: Uplevel Your Body & Your Life with 10 Habits from Ayurveda and Yoga.  The author offers suggestions on simple, sensible lifestyle changes that prompt a deeper connection with life.

Finding balance between your mind, body, spirit, and environment can help you select the foods, work, and climate that best suit your specific needs. Determining your dosha type can assist you in making better decisions of all kinds, resulting in a healthier, happier you.

Ayurvedic Blessings,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Glazed Autumn Bake

During the Autumn season, the process of baking seems to take on additional elements of warmth, goodness, and celebration.  Maybe because I relate it to meals shared with loved ones during the upcoming holidays.  Do you think of Autumn baking (or roasting, as the case may be) in a similar fashion?

I shared a picture of this dish on last week’s post, and had a couple friends comment on it, so I didn’t want to delay the recipe.  This is one of those super-flavorful meals that I could devour directly from the pan.  It’s filled with Mother Nature’s love designed specifically for this season.  It also gets high marks on nutrition scales.

Brussels sprouts are loaded with vitamins C and K, and have a wealth of antioxidants, according to Healthline. They contain Omega-3 fatty acids, and may reduce inflammation and help control blood sugar.  From other sources, I’ve read that cruciferous veggies, the group to which the little cabbages belong, are different in that the more you eat, the more your body benefits. Most other groups have a ceiling, meaning once you eat a certain amount, the nutritional benefits level off.

If you’re unfamiliar with Delicata squash, they don’t need to be peeled, and they are easier to chop than other gourd squash. They are also more subtly flavored.  For these reasons, they have become my favorite winter squash.  Delicatas are rich in vitamins A and C, and have a good bit of iron, according to Nutrition and You.  

New potatoes have bioactive compounds including antioxidants that are found primarily in their skins, per this Potatoes 101 article.  They supply good amounts of potassium which contributes to cardiovascular health, and vitamin C, which is important for tissue growth and repair, as well as immunity.

For this Fall recipe, I owe a debt of gratitude to the creators of 2 other recipes, one from Simply Recipes and one from Deliciously Ella.  Elements of each are included here, along with the changes that suit my taste. Please let me know if you try it!

Yield: 4 – 5 servings

Ingredients (use organic and/or non-GMO when possible)
A bit of avocado (or olive) oil spray for pan
2 tbsp avocado or olive oil
1 tbsp apple cider vinegar
3 tbsp maple syrup
1 1/2 tsp Himalayan salt
1/4 – 1/2 tsp crushed red pepper (to your preferred heat level)
1 clove garlic, chopped
1/2 lb Brussels sprouts, stems and outer leaves removed, halved
1 medium delicata squash, unpeeled, seeded, quartered lengthwise &
cut into 1/4” crosswise slices
1/2 lb small new red potatoes, unpeeled & halved
3 large shallots, peeled & cut into thirds
1/2 cup hazelnuts (optional)

Directions
Preheat oven to 400 degrees F. Lightly spray a large baking pan with oil. Spin the next 6 ingredients (2 tbsp oil – garlic) in a small blender cup until uniformly smooth. Place all of the prepped veggies in a pile in the middle of the pan and pour about 3/4 of the combined liquid on top, & use your (clean!) hands to mix well. Spread into a single layer and bake for 20 minutes. Remove from the oven to turn the veggies, and add the hazelnuts if using. Bake another 10 minutes, or until the veggies are soft with a bit of firmness, and the hazelnuts are lightly browned. Remove from the oven and add the remaining glaze, stirring gently to coat. Taste for salt, adding more if needed.

Serve on brown rice, couscous, or small pasta such as orzo. Enjoy!

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Magnificent Autumn

Color against an ominous sky over the San Francisco Peaks

Season of mists and mellow fruitfulness,
Close bosom-friend of the maturing sun;
Conspiring with him how to load and bless
With fruit the vines that round the thatch-eves run;
To bend with apples the moss’d cottage-trees,
And fill all fruit with ripeness to the core . . .
~John Keats

The first line of Keats’ lovely ode To Autumn always reminds me of a really funny scene in the movie Bridget Jones’ Diary.  Anybody else?

In the Northern Hemisphere, we are enjoying Autumn, without a doubt my favorite season.  The sun has become less intense, allowing for cooler temperatures, making it a perfect time for hiking, biking, and other outdoor activities amongst luscious scents and sounds of underfoot crackling.  The kids are back in school, and thoughts have turned toward planning for the holidays, prompting memories of years past.  And the leaves, oh the leaves!

Golden Aspen in Flagstaff’s Southside neighborhood

According to Wikipedia, prior to the 16th century, this season was called Harvest.  But as more and more people moved away from the countryside and into towns, the term gradually lost its reference to the time of year and came to refer only to the actual activity of reaping.  Afterwards, the season became known as Fall, referring to the fall of the leaves, or Autumn, which may have derived from a Latin word meaning increase.

Broadleaf trees of orange and yellow following Oak Creek, with Sedona in the distance

An article from the US Forest Service explains the breathtaking beauty exhibited by the leaves of many trees this time of year. Deciduous tree leaves possess various pigments, including chlorophyll.  During warmer months, chlorophyll is dominant, causing green hues.  But as the hours of daylight grow shorter in the Fall, other pigments become more obvious, resulting in amazing palates of yellow, gold, orange, and many shades of red.  During this glorious time, a wall of tissue is formed beneath each leaf, stopping the flow of fluids, causing the leaves to eventually drop.  Here in Northern Arizona, those gorgeous leaves are seen on the ground much too early each year, an unhappy consequence of frequent high winds.

I was surprised to find that this is a good time to plant new trees.  From a piece written for the Arbor Day Foundation, Planting in the fall gives trees an extra growing season before the stress of summer. The combination of cooler temperatures and fall rain allows trees to establish their roots, making it easier on them to adjust to extreme heat or drought in the summer.  Further, the article says, there is no need to fear the effects of winter on the newly planted trees, because they, like bears and bats, sleep during the cold months.   

Yummy Autumn meal fixings whose recipe I will share in a future post

Nature’s timing also indicates the plant foods we should be eating now. Those that are best to consume during Autumn are crops that have been harvested recently and locally.  This is due to newly-introduced regional microbes that help our gut’s existing microbiome (and therefore, our immunity) transition to the changing climate. According to Dr. Elson Haas of the Preventive Medical Center in San Rafael, California, Nature gives us what we need, when we need it. This website offers information on what’s being harvested this season.

Aspens towering over Pines, inside the Inner Basin of the San Francisco Peaks

Call it Harvest, Fall, or Autumn, I hope you and your family are enjoying the lavish delights of this time of year.  May the season’s sights, scents, sounds, and tastes bestow upon you beautiful new experiences and bring to mind joyful memories.  

Now, where is that Bridget Jones dvd?

Autumn Blessings,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

Why Is Sitting the New Smoking?

Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death. ~James Levine, professor of medicine, Mayo Clinic

If you’re like me, you’ve probably heard the phrase sitting is the new smoking for years without really understanding it. Regular exercise is important, as we all know. But why has sitting been compared to smoking, a habit often started while young, that, according to the Centers for Disease Control, harms almost every organ in the body and results in more than 7 million yearly deaths worldwide?  Smoking is the leading cause of preventable death, the site states.  That proclamation inspired an aha moment: the comparison is due to the vast number of resulting ill effects which can be prevented.

Hoping these images motivate you to do some moving outside! (Sedona, AZ)

From the Mayo Clinic, Research has documented that sitting for long periods of time is associated with a higher risk of heart disease, cancer, diabetes, depression and anxiety.  Additionally, too much sitting leads to decreased hip mobility, tighter hip flexors, and weaker legs, the article says, setting the stage for falls in aging adults.  Further, a sedentary lifestyle leads to a thinning of the part of the brain where memory is formed.  Reading about all the harm I could be doing my body has motivated me to break up the time I spend sitting in front of my laptop. 

This big dude was surveying the lay of the land, maybe looking for a little lunch. (The Grand Canyon)

But that’s not all.  According to an article on Harvard Health Publishing, a newer study shows the more hours spent sitting at work, driving, lying on the couch watching TV, or engaging in other (sedentary) pursuits, the greater the odds of dying early from all causes.  This applies even when the subjects exercise regularly.  Pretty frightening, I’d say, especially with the constraints of covid that have dominated for almost 2 years.

Looking over Northern Arizona from the San Francisco Peaks

So why does prolonged perching result in so much damage?  The Heart Foundation offers a few explanations: blood flow decreases, the possibility for blood clots increases, fat processing slows considerably, and insulin resistance becomes more likely.  The Hydration Foundation offers another reason: the miles of fascia in our bodies, serving as connective tissue between all of our organs, joints, muscles, etc., also acts as our personal irrigation system.  It’s up to us to hydrate (see last week’s post for more on that) and help our fascia move that water to all cells for their daily processing.  When this is not done, our cells struggle and can malfunction, leading to the harmful/fatal effects mentioned above. 

Tree beauty on the edge of the Grand Canyon

So, what to do?  When you are unable to stand, moving your shoulders, neck, legs, & feet and stretching (see my post on favorite yoga poses, most of which can be done seated) are beneficial, because all movement contributes to healthy functioning.  But whenever possible, break up your sitting every half hour with a few minutes of marching in place, walking, or some other activity to get your blood pumping and your internal water moving deep into your cells.  This keeps your body happy and in active mode during waking hours, fostering prolonged good health.

I love this twisted tree. If you’ll look hard to the left, you’ll see snow in the background – a first for me at the GC!

Making daily efforts to move more and sit less not only adds years to your life, but also contributes to good physical & mental health for the present and future.  The power to prevent many undesirable outcomes is in your hands.  Whether you’re 25 or 85, don’t allow sitting to become your new smoking.

You can’t afford to get sick, and you can’t depend on the present health care system to keep you well. It’s up to you to protect and maintain your body’s innate capacity for health and healing by making the right choices in how you live. ~Andrew Weil, MD

Many thanks to our visiting family last week who gave us the opportunity to show off some of the immense beauty of this area! (And, some of these photos may have been taken by them, so thanks again!)

Kinetic Blessings,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.