Micro of the Macro

Scenes from a Hiking Trail

Are you looking for a little family adventure while you’re not yet comfortable with a return to full-on traveling? Maybe finding a new trail to hike in Nature’s exquisite surroundings can satisfy that yearning while inspiring a little awe. From prior posts, you know that I love hiking, and I thought it’d be fun to share a few of my favorite trail scenes.

Canyonlands National Park, near Moab, Utah, is one of the first parks I visited in the American Southwest. I’ve heard it called the Little Grand Canyon, and at the time of my visit, it was one of the least-visited National Parks. From various trails, I saw unforgettable colored canyons, interesting rock formations, various wildflowers, and trees with roots growing up to a foot above the ground. There was even a big, bushy flowered plant that smelled like chocolate cake! (If ever I learn its name, you can bet I’ll be planting a few around my house!)

Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn. ~John Muir

Mt. Rainier, Washington’s tallest peak, topping out at 14,411 feet, is about 60 miles south of Seattle. The region around the mountain is thick with evergreen trees and wildflower meadows, and has several rivers running through it. Weather in the area is generally rainy, but I was fortunate to catch a couple days of sun and royally blue skies.

*Sand dunes behind the vegetation, with the Rocky Mountains in the background*

In southern Colorado, much to my surprise, I saw sand, and lots of it. Great Sand Dunes National Park encompasses 30 square miles of sand dunes, including the tallest ones on the continent, reaching heights of 750 feet. The area also has its share of 13,000 foot mountains, creeks, cedars, spruce trees, vibrant wildflowers, and diverse wildlife.

Southern California’s Mojave Desert is host to the Joshua Tree (see more about that & other uncommon trees here.) This tree always makes me smile, due to its formation: sometimes stick straight, but most of the time, twisted with branches going willy-nilly. The surrounding shrubs, sparse multi-colored wildflowers and heaps of small boulders are a perfect backdrop. If you like deserts, this one is a beauty, but be sure to take lots of water!

*Grazing Bison along the Snake River, Wyoming*

Ansel Adams, the American landscape artist and environmentalist, gifted us with an amazing photograph of the Grand Tetons overlooking the head waters of the Snake River in Wyoming. This breathtaking area is home to lots of amazing wildlife. During hikes there, I saw wolves, moose, bison, elk, and deer.

The red rocks of Sedona, Arizona, are one of my favorite winter hiking spots. High temperatures are usually in the 30’s or 40’s, but at 4000 feet in elevation, the bright sun and low humidity always make it feel much warmer. There are various rock formations with names like Snoopy Rock, Coffee Pot Rock, Chimney Rock, Bell Rock, and Devil’s Bridge. The red earth is dotted with vivid green in the form of oak shrubs, sugar bush, junipers and cypress trees. Nature’s striking contrast of colors could be a reason this area is so popular with tourists.

Hiking can be a thrilling experience offering magnificent beauty and an opportunity to feel closer to Nature. The scenes I’ve witnessed on hiking trails have awed me, and serve as constant reminders of just how incredible our planet is. At a time when pandemic uncertainty prevails, exploring new hiking trails may be the perfect family adventure.

In every walk with nature one receives far more than he seeks. ~John Muir

Blessings on the Trail,

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.

Water: The Miraculous Molecule

For a substance that seems so simple, there appears to be no end to the functions and benefits of water. Many have written about it through the ages, including poets, 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. Presently, research on the universal solvent may in fact be more popular than ever. I have touched on the value of water in a few posts, including the ideas of viewing it for inspiration, breathing it to enhance immunity, drinking it for help with looking & feeling younger, and consuming water-rich food and drink to assist with weight loss. I’ve also shared health benefits of being near a waterfall and at the beach. Water, whether in our bodies or in our environment, is truly miraculous.

The sea, once it casts its spell, holds one in its net of wonder forever. ~Jacques Cousteau

Over 70% of our planet is covered in water. Microscopic plants that live in the sea, called phytoplankton, produce a great deal of the oxygen we breathe and help support the life of all other ocean animals and plants, according to an article from the Davidson Institute of Science Education entitled The Real Lungs of the Earth. Huge assignments for such tiny sea creatures, wouldn’t you say?

*Another kind of sea creature, off the coast of Newport Beach, California*

A Senior Research Scientist at Massachusetts Institute of Technology, Dr. Stephanie Seneff, theorizes that water (in its structured form) is responsible for the ushering of protons into our cells, causing the pH balance of organelles to be altered, making possible functions such as energy production and cellular clean-up. Debris that is not removed from our cells can cause inflammation, a part of many disease processes. Dr. Zach Bush, internationally recognized health educator, says that almost all inflammation is the result of dehydration.

*Mirror Lake, Yosemite Natl Pk, California*

You could be forgiven for concluding that (biology) is all about proteins and genes embodied in DNA. This is only a form of shorthand; for biology is really all about the interactions of such molecules in and with water. ~Phillip Ball, Physicist & Science Writer

Lisa Mosconi, who has a PhD in Neuroscience and Nuclear Medicine, writes in her book Brain Food: The Surprising Science of Eating for Cognitive Power that our brains are composed of about 80% water, and every single chemical reaction therein involves its molecules. Lack of proper hydration, she says, causes the brain to shrink, setting the stage for Alzheimer’s Disease. I have discovered recently that when my memory is not at its best, eating & drinking substances with a high water and mineral content quickly restores my ability to recall. See this link for my write-up on proper hydration.

*Sunset over Lake Mary, Northern Arizona*

In a TEDx talk, Gillian Ferrabee, Director of the Creative Lab at Cirque Du Soleil Media, equates the idea of water in our fascia with our flow of imagination, consciousness, and creativity. (I’ve also read other sources that have broached the subject of water as consciousness.) Ferrabee says when she and her fellow creatives are blocked, they dance it out! Dancing (or any kind of movement, actually) helps distribute water within the fascia network of our bodies, and this increased flow prompts new ideas, she states. Could be a fun solution to a case of writer’s block!

Water is in many ways responsible for life on our planet, both its origins and its continuation. It blesses us with a myriad of health benefits, regardless of how we receive it. Whether viewed through the eyes of a poet, explorer, or spiritual leader, the miraculous nature of water cannot be denied.

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

Miraculous Blessings,

Lisa

6 Favorite Inspiration Primers

Inspiration is God making contact with itself. ~Ram Dass

In various reference sources, the definition of inspiration is first described as the act of drawing air into the lungs. The term is further defined as a divine influence on expression. The opposite of the term, expiration, refers not only to exhaling, but also the cessation of breathing, or death. I find these implications pretty profound, don’t you?

A publication on Research Gate shares a review of scientific studies on inspiration. Writers, artists, and other creators have long argued that inspiration is a key motivator of creativity, the paper reads. Over the past decade, scientists have tested and found strong support for these claims. I just love when science confirms pieces of time-honored wisdom that make life more meaningful!

According to the Harvard Business Review, psychologists Todd Thrash and Andrew Elliot have identified three foundational aspects of inspiration: spontaneous evocation, transcendence over self-serving concerns, and motivation to actualize a new idea. Further, they say, the heights of human motivation spring from the beauty and goodness that precede us and awaken us to better possibilities.

In the spirit of enhancing the beauty & goodness that precede us, I want to share 6 of the best ways I know for priming the heart and mind to receive inspiration.

Start each day by reading something inspirational or closely observing beauty in some other form. Even if you, like me, wake up thinking of your to-do list, redirect your thoughts of doing and immerse yourself in being in an aesthetically pleasing manner. Cognitive researcher and psychologist Nancy Etcoff says that beauty inspires and motivates us.

Attend an art exhibit or museum. Viewing the works of creatives, whether local or world renowned, not only brings more beauty and interest into our lives, but also has a way of returning focus to our own creativity.
Go to a concert or other live music event. Psychologists from McGill University in Montreal studied music’s effects on the brain and found dopamine, a primary feel-good chemical, can be released both in response to music and in anticipation of it. A great basis for a strike of inspiration, wouldn’t you say?

Nature is my manifestation of God. I go to nature for inspiration in the day’s work. I follow in building the principles which nature has used in its domain. ~Frank Lloyd Wright

Get outside! Leave all your devices inside and get outdoors for at least a few minutes each day. Allow your attention to be fully captivated by the the extraordinary creation surrounding you: wildlife, trees, flowers, boulders, bodies of water, canyons, or other natural beauty. Martha Stewart, creative extraordinaire, says, I’m very inspired by nature. I look around me and get all kinds of inspiration daily.
Do at least one activity outside of your norm each week. Schedule it in your planner or on your calendar so it doesn’t fall through the cracks. New experiences provide new knowledge, opening the way for inspired thoughts, conversations, creative urges, and even new ways of being in the world.

Make note of inspired ideas, even undeveloped ones. If you’re like me, inspiration can sometimes come in small bits, or in the form of a question. By recording these little nuggets and pondering them over weeks or months, a complete idea can emerge. In her book Big Magic, Elizabeth Gilbert writes about inspiration gifting her with ideas which, after going unused, were passed along to others (as evidenced by later publications of her unique, discarded concepts.) Don’t let your inspired ideas be regifted!

When we clear the physical clutter from our lives, we literally make way for inspiration and ‘Good, orderly direction’ (God) to enter. ~Julia Cameron

Whether we’re referring to the act of drawing air into our lungs or being divinely influenced, inspiration is paramount. As long as we are breathing, we are creating, designing our lives in the smaller and larger contexts. By priming ourselves with beauty and goodness to receive inspiration, we open the way for expanded possibilities that infuse all our creations with deeper meaning.

Blessings for Inspiration,

Lisa

Blessed Are the Adventurous

An adventure can be defined as a daring and exciting activity calling for enterprise and enthusiasm. Due to studies showing the many benefits of adventure activities, there are now possibilities for adventure travel, adventure therapy, and even adventure prescriptions handed out by physicians.

In other posts, I’ve shared how my personal adventures have changed the way I view myself and Nature, as well as my interpretation of life. Driving new roads, hiking trails surrounded by wilderness, climbing, camping, discovering areas with immense natural beauty, and exploring the architecture, culture, and history of new destinations: these are the activities that have illuminated me from within, rehabilitating and revitalizing me from a life that had become undone. Without having read any studies, I knew these experiences must be healthy. Now I’ve seen proof, and I want to share it with you.

In an article written for Good Nature Travel, Candace Andrews, world traveler & nature writer, says adventure travel is good for physical & mental health as well as the planet. According to Andrews, regular hiking can increase the size of the hippocampus and help prevent age-related memory loss. Adventures can also help us better cope with uncertainty, a skill that we could all use more of these days. She goes on to imply that adventure travelers typically have a better appreciation for Nature, and are therefore more likely to help protect Her.

In a paper on Research Gate, three university authors look at various studies on adventure therapy (AT) and their outcomes. Key characteristics of adventure therapy, the paper states, are challenge, risk, reflection, novel settings, and experiential learning. AT invites the participant to act, make quick decisions, and move their bodies in new ways. These actions, once assimilated into previously learned behaviors and attitudes, can translate into “real life” benefits, like increased courage, adaptability, and self-confidence at work and home.

*My favorite-ever campsite, with a creek running through the back*

According to a study in the journal Neuron shared on the National Institute of Health website, adventurous behavior makes us feel good; it fires up the same regions of the brain as reward. And Frank Farley, Ph.D., former President of the American Psychological Association, says that adventurous people have a sense of flourishing in their lives. I can vouch for that!

An article in the Children and Nature Network Research Library reviews the long-term benefits of outdoor adventure programs for youngsters under the age of 25. The lasting impacts (maintained at least a year after the program) most reported included independence, life skills, confidence, and the willingness to try new things.

A 2018 essay from The Guardian announced that General Practitioners in Scotland were starting to write prescriptions for outdoor adventures. Patients are instructed to go hill walking on Shetland’s upland moors, directed towards coastal paths to watch fulmars, to beachcomb for shells, and spot long-tailed ducks, oystercatchers and lapwings, the article reads. The adventures are prescribed to assist patients in improving specific health conditions, of course, but I like to think of all the unexpected peripheral benefits they’ll gain, as well.

Due to covid restrictions putting a hiatus on going and doing, I feel the last year and a half has just flown. David Eagleman, Neuroscientist at Stanford University, says, The more familiar the world becomes, the less information your brain writes down, and the more quickly time seems to pass. By embracing new adventures, we provide our brains with opportunities to record novel, diverse experiences, expanding our sense of time.

The human body thrives on adventure, whether a result of travel, AT programs, physician prescriptions, or other fun activities. My adventures have changed my thinking and given me a more positive sense of being in the world, causing me to feel truly alive. Are you blessed with an adventurous spirit? If not, in the pursuit of health and well-being, what can a little more daring, excitement, enterprise, and enthusiasm do for you?

Blessings for Adventure,

Lisa

Thinking Outside the COVID-19 Box: 10 Ways to Boost Immune Function

Over the past 18 months, I’ve heard a lot about masking, hand washing, and social distancing to protect yourself and others from coronavirus. Sadly, I’ve also heard about many immunocompromised people dying from the virus. But I haven’t heard top health officials talk much about boosting immune function. Have you? Doesn’t it make sense that we should all be working to strengthen our immune systems now more than ever?

Immunity is our first line of defense, meaning, more than anything else, it works to keep us healthy regardless of what’s going on around us. But it’s up to each of us to provide this mighty defender with good fuel and take other beneficial steps to enhance its efforts. You will find below 10 of my best ideas to accomplish just that.

Hydrate, hydrate, hydrate. In addition to drinking plenty of mineralized water, eat lots of (home-cooked & organic, if possible) soups, suggests Gina Bria, co-author of Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration. Also, I’ve read from many sources, daily green smoothies with (organic if possible) fruits and veggies are deeply hydrating, as well as nutrient-rich. Think apples, oranges, pears, mangoes, grapes, blueberries, avocados, celery, cucumbers, sprouts, cilantro, Italian parsley, spinach, red leaf kale, spirulina, cinnamon, cardamom, fresh ginger, chia seeds, and turmeric with fresh-ground pepper. (Shoot for using more veggies than fruits.) Any combination is tasty, and will gift your body with perfect, structured plant water. Anthony William, the New York Times Bestselling Author of Liver Rescue, says your hydration level (or lack thereof) can be a pivotal factor between getting sick and staying healthy.

Exercise moderately several times a week. A study published in the British Journal of Sports Medicine found that participants who did aerobic exercise 5 days a week reduced upper respiratory tract infections over a 12-week period by 43%. Exercises in that category include brisk walking, running, cycling, swimming, and other cardio pursuits sustained for an extended period. An article on Health.com states exercise helps highly specialized immune cells—such as natural killer cells and T cells—find pathogens (like viruses) and wipe them out.

Consume natural probiotic food & drinks such as (organic & raw, if possible) kombucha, sauerkraut, kimchi, and miso soup. Stanford University of Medicine researchers Justin & Erica Sonnenburg, PhDs, say their family gets a different natural probiotic food or drink each day to diversify the population in their microbiomes as well as those of their kids. Studies show that diversity in the gut is a major key to staying healthy.

Eat fewer pre-processed foods, including fast foods and junk foods, and more high-fiber whole vegetables, including beans and lentils, as well as prebiotic foods such as onions, garlic, dandelion greens, and asparagus. Again, all in service of a microbiome that can promote good immunity.

One more tip for the microbiome, from Dr. Zach Bush, a physician specializing in internal medicine, endocrinology and hospice care. A healthy microbiome, according to Dr. Bush, consists of between 20,000 and 40,000 species of bacteria. (Which explains why you should not eat the same foods all the time.) Spending time outside and in multiple ecosystems (for example, a rainforest, beach, desert, waterfall, lake, and river) can diversify your gut’s bacteria. And, if you’re far enough away from others, take off your mask! (Unless that is prohibited in your area.)

Diffuse essential oils inside your home, which is the next best thing to being outside. Dr. Josh Axe, Certified Doctor of Natural Medicine, says that many essential oils are antibacterial, anti-fungal, and antiseptic. He suggests eucalyptus, peppermint, oregano, lemon, and cinnamon for immunity. Add a few drops of some or all of them to your diffuser, vaporizer, or humidifier, if it offers that function, to purify the inside air that you breathe.

Even though you are practicing social distancing, make emotional connections. Phone or text a loved one, just to check in. According to Dr. Dean Ornish, Clinical Professor of Medicine at the University of California, San Francisco, those societies and cultures over the past several hundred thousand years who learned to take care of each other were more likely to survive than those who did not. Our species has a primal need to feel cared for.

Practice expressing gratitude for your life and your blessings. Your feelings and beliefs have a strong impact on your biology, according to Gregg Braden, 2020 Templeton Prize Nominee. Your cells are always listening in on your thoughts, Braden says. Therefore, immune function is directly affected by your state of mind.

Take a break from watching or reading the news. Non-stop negative reports about the pandemic, environmental degradation, violence, dirty politics, etc., can result in a fearful mindset, constantly activating the fight-or-flight mode in our bodies. This can result in biological conditions that suppress immune function. Check in on the news only once or twice a day, or maybe even skip a day (unless you feel more anxious as a result.) Instead of spending so much time sitting on the sofa watching or reading the news, get outside to walk, do some yoga, or other enjoyable activity. (Since exercise and time in Nature are also good for immune function, this one idea offers three times the benes for your hard-working immune system!)

And finally, get enough sleep that you awake feeling rested. With so much ongoing illness around us, our biological functions may be working harder than usual to keep us well. You may find your need for sleep has increased. Listen to your body.

I hope this list empowers you to become healthier and diminishes your fears of the virus. It is important to continue following the many protocols in place. But it is also critical, in my opinion, to do all you can to boost immune function at this time when illness abounds.

Blessings for Immunity,

Lisa

Note: The original version of this post was published in March of 2020, just as the pandemic was first revving up in this country.

5 Little-Known Secrets for Looking and Feeling Younger

I can remember the first time I heard the expression Youth is wasted on the young. It came from a 40-something character sitting on a beach during an episode of Beverly Hills 90210. At the time, I was too young to understand the meaning, but for some reason, the curious sentiment stuck with me. Now, I get it. The vitality, fitness level, and lightheartedness of youngsters can become enviable as we age. And although it’s impossible to return to those carefree days, there are natural ways to reclaim or retain youthful attributes, regardless of our current age.

We live in a beauty-obsessed society; Americans spent more than $9 billion on plastic surgery for purely aesthetic reasons in 2020. (And who knows how much we invested in beauty products!) With this kind of money being spent on little procedures, they can start to become the norm. This kind of normal can cause us to forget the fact that the human body is a revitalizing marvel. Countless rejuvenating processes are going on at all times in our bodies below the level of our awareness. We were designed to heal ourselves with proper support; our cells work unceasingly to help us feel and look better. No liposuction, tummy tucks, or facelifts required.

After many years of studying the workings of a healthy body, I want to share a few of the best ways I’ve found to support my body’s efforts to help me look and feel younger.

Daily Stretching – Dr. Gil Hedley, Board President for the Institute for Anatomical Research, produced a YouTube series called The Integral Anatomy Series: Deep Fascia & Muscle. Working with a cadaver, he shares The Fuzz Speech, demonstrating how fascia creates a fuzzy connection to muscles as we sleep. When we stretch each morning, the fuzz dissolves, he says. But when we forget to stretch or refrain from stretching due to injury, the fuzz gets thicker and thicker, resulting in stiffness, limited movement, and chronic pain often associated with growing old. To continue enjoying the full expression of the physical body throughout life, stretching each day is a must.
Proper Hydration – Gina Bria, Anthropologist & Founder of the Hydration Foundation, has done much to shed light on the critical importance of hydration. This is an example of the extraordinary information you can find on her website: Fascia has recently been discovered . . . to be not only our connective tissue, holding us up and together like a crocheted sack, but a hidden irrigation system, a hidden electrical system, conducted by water, that sends cell-to-cell communication instantly. To work well, it must be fully hydrated. Most of us go through our lives chronically dehydrated, which can present as low energy, various adverse conditions, disease, pain, and premature aging. (For more on this, check out my article Hydration – No, Really.) Additionally, Dr. Christiane Northrup, in an interview with Gina Bria, says that properly moisturizing the skin begins with internal hydration. Mineralizing water with a bit of fresh lemon juice or a pinch of Himalayan salt, eating fruits, getting outside, and taking Epsom salt baths can all contribute to better skin health and cellular communication.
Fasting – Fasting has been a part of many spiritual traditions for eons, and for good reason. In his life-changing book, Conscious Eating, Dr. Gabriel Cousens writes, During a fast, digestive enzymes are relieved from their digestive role and mobilized for the cleansing and rejuvenation of the body . . . rapidly removing dead and dying cells and toxins. Aging occurs when we have more cells die than are being built. Autophagy is the process described by Dr. Cousens, and according to Nutrition Expert Naomi Whittel, the process starts in as few as 16 hours. Intermittent fasting for this period of time could be a good starting point for first-timers who have their physician’s consent.
Protect your Telomeres – In an article on NutritionFacts.org, Dr. Michael Greger, author of the book How Not to Die, shares that a plant-based diet is foundational for longer telomeres, the protective caps at the end of our chromosomes that typically shorten with age. Other lifestyle factors, like normalizing weight and regular exercise are important, but without the right kinds of fuel, the telomeres continue to shorten, research shows. Dr. Greger writes, Swapping just 1% of saturated fat calories in our diet (for high-fiber plant foods) can add nearly a whole year of length onto our telomeres. By slowing the shortening of the telomeres, he says, we can slow the aging process.
Up your DHEA – In his book Ageless Body, Timeless Mind, Deepak Chopra, MD, discusses how DHEA, a hormone that is depleted by stress over the course of a lifetime, is found in elevated levels among regular meditators of any age. Studies show DHEA improves physical and psychological well-being, muscle strength and bone density, and reduces body fat and age-related skin atrophy stimulating procollagen/sebum production. (It also) reduces total cholesterol and improves sexual satisfaction and insulin sensitivity. But, according to Dr. Chopra, oral DHEA supplementation is not very beneficial due to it being broken down in the digestive tract. From other sources, I’ve read that, in addition to meditation, DHEA levels may be naturally increased by sufficient rest, regular exercise, time in Nature, and a diet rich in omega-3 fatty acids (think walnuts & chia seeds.)

Reading through these tips, I’m noticing parallels of a healthy diet and regular movement. The bottom line, I believe, is this: youthful aging results from a commitment to a lifestyle that supplies your body with what it actually needs. Making good choices each day brings about beneficial ingrained habits. Soon, you’ll realize, trying to be healthy doesn’t feel like extra effort – it’s just what you do. And your body will thank you.

Aging doesn’t have to be a dreaded or lamented process compensated for by plastic surgery. Healthier skin, a stronger body, increased energy, and a joyful disposition can be ours throughout our time on the planet by making daily choices contributing to optimal body function. Cheers to the phenomenal design of our bodies!

Blessings for Youthful Aging,

Lisa

Pestoed Pasta Summer Salad

During the time I lived in South Florida, I worked for a few years in an office on Palmetto Park Road near the Intracoastal Waterway. The area offered an incredible choice of really good restaurants, but my lunch go-to was a little Italian place called Lilly’s New Cuisine. Their signature salad was my favorite, a bed of greens topped with marinated chicken, penne, toasted walnuts and light pesto dressing. Once I became vegan, I made some adjustments, and the recipe you’ll see below came into being. I like it even more than the original!

The nutritional value of this salad is off the charts! You can read about many of the benefits of romaine in my Quick & Crispy Chickpea Salad post. Basil offers a number of nutrients, including those contributing to bone health, oxygenation of the cells, cancer prevention, and inflammation regulation. Walnuts are also rich in the good stuff, including a load of omega-3 fatty acids which reduce risk of stroke & coronary artery disease, as well as an abundance of vitamin E which contributes to the health of cell membranes and the skin. Extra virgin olive oil (EVOO), you may have heard, is one of the mainstays of the Mediterranean Diet, which for over half a century has been considered by many one of the healthiest ways to eat. According to an article from the National Institute of Health, EVOO contributes to health by assisting in prevention and treatment of chronic diseases thanks to anti-inflammatory, antioxidant, neuroprotective, and immunomodulatory components. An impressive line-up of benefits for a salad, wouldn’t you say?

The ingredient list & directions here are a little longer than my other recipes, but each step is straight-forward and doesn’t take much time, so I hope you won’t avoid trying it due to its length. The bold flavors and varying textures in this delicious, filling salad make it one you’ll find well worth the effort for a special dinner with family and friends.

As always, I’d love to hear in the comments if you give it a go!

Yield: 6 Servings

Ingredients (use organic and/or non-GMO when possible)
For the vegan parmesan
heaping 1/4 cup almond flour
1/2 tbsp nutritional yeast
1/8 tsp Himalayan salt
1/2 tsp lemon zest

For the pesto
2 cups basil leaves
1 – 2 large garlic cloves, chopped
1/3 cup walnuts, chopped & lightly toasted
vegan parmesan (use all made from recipe above)
salt & fresh ground pepper to taste
1/3 cup extra virgin olive oil

For the salad dressing
2 tbsp extra virgin olive oil
6 tbsp balsamic vinegar
1/4 tsp dried oregano

For the salad
12 oz penne, cooked, drained and mostly cooled, spritzed with a bit of EVOO & gently stirred if needed to keep it from sticking as it cools
pesto (use all made from recipe above)
1 large head romaine, torn into bite-size pieces
1 1/2 cups broccoli, broken into small florets
4 medium carrots, sliced 1/4″ thick
1 cup whole walnuts, lightly toasted

Directions
Make the vegan parmesan by placing all ingredients in a small jar and shaking vigorously until well combined. Taste for salt & zest.

Make the pesto by placing all ingredients except for olive oil in a medium food processor bowl. Pulse until broken into small pieces. Add oil through feeder tube to form a smooth paste. Taste for salt.

Make the dressing by whisking the 3 ingredients in a small bowl until well combined.

Gently combine the pesto with the penne, using a wooden spoon or your hands, until the ziti is well coated.

Make beds of romaine on up to 6 plates. Add pestoed penne, broccoli, carrots, and a good sprinkling of walnuts to each. Add dressing as desired. Serve with crusty bread and a nice Merlot.

Bon appétit!

*Unfortunately, I tried a new gluten-free pasta. The pestoed pasta usually looks much nicer!*

A Secret to Happiness

If I were to tell you about a new medication that relieves pain, reduces stress & anxiety, lessens your risk for type 2 diabetes, helps improve memory, increases longevity, and enhances overall life satisfaction, would you drop your to-do list and rush to phone your doctor’s office for a prescription? According to an article on Medical News Today, social interactions can result in all those benefits and more.

*Exploring the Victorian Charm of Cape May, New Jersey*

According to Dean Ornish, MD, whose Program for Reversing Heart Disease has been covered by Medicare since 2011, no other lifestyle factor has a greater impact on our quality of life, incidence of illness and premature death from all causes than loneliness and isolation. The real epidemic in our culture is not only physical heart disease, but also what I call emotional and spiritual heart disease, Dr. Ornish explains.

*Enjoying the adobe architecture in Taos Plaza, New Mexico*

A write-up from Harvard Health informs us that scientists are finding social connections not only give us pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking. The article goes on to say that caring involvement with others may be one of the easiest health strategies to access. It’s inexpensive, it requires no special equipment or regimen, and we can engage in it in many ways.

A Psychology Today article says that engaging socially not only lessens feelings of depression, but also helps you fight off colds, the flu, and even some types of cancer. I’d say that’s some pretty strong medicine!

*Independence Day Parade, Flagstaff, Arizona*

Dan Buettner, in writing The Blue Zones of Happiness, reviewed various polls and surveys from countries around the world to discover the factors that contribute to making the happiest populations. Costa Rica, he found, is one of the countries whose citizens reported being the most content. He attributes this to their focus on spending a great deal of time with others. Costa Ricans are socially interacting five to six hours a day, face to face, he writes, including barbecues with friends, church services, family meals, and soccer games. The U.S., with its rigorous work philosophy, did not make the top 12 in Buettner’s tally.

*Recent concert at the original Woodstock venue, upstate New York*

Being outside is the easiest way for me to feel part of a physical community. I find open-air concerts absolutely exhilarating. And time outdoors with friends, food, and drink is one of my favorite ways to spend an afternoon. But even strangers who are hiking, biking, fishing, or sitting in a park are often cheerfully willing to engage in conversation. According to an Evidence Note from Forest Research in the UK, green infrastructure can help bring people together, . . . increasing social activity, improving community cohesion, & developing local attachment. These benefits, the research says, reduce domestic violence and overall crime rates. It’s no surprise that spending time in the embrace of our Primal Mother brings us together in a way that makes us more tolerant, loving, and supportive.

Social interactions can contribute immeasurably to our lives, helping us feel better about ourselves, enhancing immune function, and prolonging our lives. Focusing less on life’s never-ending to-do list and more on sharing time with others is a sure way to increase happiness. How often are you willing to become happier?

The need for connection and community is primal, as fundamental as the need for air, water, and food. ~Dean Ornish, MD

Blessings for Community,

Lisa

Working Toward Oneness: 6 Favorite Asanas

According to a write-up on India’s Ministry of External Affairs website, the term yoga is derived from the Sanskrit root yuj, meaning to control, yoke, or unite. The philosophy was developed thousands of years ago as a way of bringing together individual consciousness with that of the Universal consciousness, indicating a perfect harmony between the mind and body, Man and Nature, the article explains. Although the physical branch of yoga that many of us practice does not encapsulate the whole of the original discipline, it does offer a wide array of benefits which can contribute to our sense of oneness and a happier, healthier life.

You may have read my article on how yoga can contribute optimal function of the entire body, reason enough to do some sort of regular practice. One of the best physical benefits, in my opinion, is keeping our fascia stretched and pliable. The many ways we don’t move our bodies daily can lead to the fascia becoming tight, restricting flexibility, which compounds as we age and can lead to limited movement. Differing poses offer particular benefits, as well. I want to share with you the 6 types of asanas, or poses, that I practice daily, along with the specific reasons.

Forward Folds – I think my love for forward folds started because as a young adult, I developed tight hamstrings, and I wanted to be able to touch my toes. In an article describing the benefits of forward folds, American-Australian Yoga Teacher Jacqueline Buchanan says that, in addition to opening the backside of the body from the heels to the head, these postures also increase circulation and soothe the nervous system.
Backbends – As a youngster, I couldn’t get enough of gymnastics on the mat and on the grass. Dropping into a backbend from an upright position was a regular part of that. I don’t do those anymore 😊, but decades of yoga have taught me that bending the front of the spine is just as important as bending the back of the spine. These days, I find bridge pose, cobra, and pigeon pose get the job done. In a Yoga Basics article, backbends are said to enhance posture, boost mood, and improve breathing.
Side Bends – Yup, more spine bending! This time, from side to side, because how often do we do those types of movements each day? According to Roger Jahnke, author of The Healer Within: Using Traditional Chinese Techniques to Release Your Body’s Own Medicine, regularly stretching the spine in all directions can help us avoid lung problems. So simple, huh?

Twists – According to an article on Total Yoga, twisting poses stimulate the liver and lymph system, release tension, and can even help with back pain. From years of learning from yoga teachers, I’ve also gleaned that twists are good for digestion. I enjoy seated twists and twisted lunges, which also challenge my balance.
Balancing Poses – Speaking of balance, I shared in a post several months ago about how I committed to doing half moon pose every day for a couple years to improve my once horrendous sense of balance. It worked, and to this day, I still do it along with other balancing poses such as tree pose, side plank, and extended hand to toe pose regularly to keep my abs taut and my balance in check. As we age, we tend to lose the skill of balance unless efforts are made to maintain it.
Inversions – A few years ago, I attended a weekly arm balancing yoga class, and it was the most fun I’ve ever had with a group of yogis. Handstands, shoulder stands, crow poses, and their many variations were always part of the merrymaking. Unfortunately, the teacher moved to another state, but even today inversions are an enjoyable part of my routine. They boost blood flow to the brain and improve immune function, according to Yogapedia.com. If you have only a few minutes a day for legs up the wall, it can be beneficial.

Even on days that I don’t do a full yoga practice, I incorporate at least one of each of the above into stretching prior to and after other exercises. Every little thing we do, or don’t do, works together either for our benefit or to our detriment, and committing to small healthy acts is an easy way to stay on the positive side of that equation. (I’m a big-picture person, you may have noticed!)

Although the yoga that we know doesn’t involve the original philosophy in its entirety, we are fortunate that its physical practice has been brought to us through the ages. As you can see, the advantages of yoga are practical, and regular practice builds a strong foundation for uniting mind, body, and spirit, getting us a little closer to a sense of oneness.

Yogi Blessings,

Lisa

Does the Earth Love You?

If you’ve been around Micro of the Macro for a while, no doubt you’ve read a lot about the benefits of spending time with Nature. For example, being at the beach can reduce stress & cancer risk. Interacting with animals can result in improved heart & immune function. Visiting a waterfall can reduce chronic pain. I have written about how working with plants can reduce depression, trauma, and anxiety, and how wildflowers support all living systems. Nature, in Her infinite wisdom, contributes unceasingly to life, including ours. But let’s drill down further: does the Earth, our Primal Mother, love us?

In last week’s post, I mentioned briefly the book I am currently reading, Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants by Robin Wall Kimmerer, member of the Potawatomi Nation and Distinguished Teaching Professor of Environmental Biology at The State University of New York. Early in the book, she writes of the differences in two foundations which have strongly influenced the ways we think of Nature: the Creation Story and the language we use.

*Aspens, ferns and wildflowers near Arizona’s Snowbowl Ski Resort*

In Kimmerer’s Native American culture, and many others, the Creation Story does not involve Adam & Eve’s unhappy expulsion from a perfect garden due to a deceitful serpent. Instead, it is a story of Skywoman, who falls from the Skyworld, grasping for the Tree of Life on her way down, bringing with her seeds, flowers, and branches, and leaving an opening for the sun to shine through. During and after her landing, animals lovingly assist her. We are inevitably shaped by (Creation stories) no matter how distant they may be from our consciousness, the author writes. One (of the stories mentioned) leads to the generous embrace of the living world, the other to banishment. One woman is our ancestral gardener, a cocreator of the good green world . . . The other, an exile, just passing through an alien world on a rough road to her real home in heaven. A huge difference between perspectives for the followers of each tradition, wouldn’t you agree?

Kimmerer’s native language, alive with the energies of the natural world, is almost completely gone. (Due in large part to forced government board schooling of Native American children centuries ago, where speaking their native tongue was forbidden.) The language of her ancestors addressed the Spirit in Nature; it was a mirror for seeing the animacy of the world, the life that pulses through all things, through pines and nuthatches and mushrooms, she writes. The language reminds us, in every sentence, of our kinship with all of the animate world. A far cry from English, which categorizes the living world as either people or things. And how easy is it to neglect or abuse when we objectify? (Think of the unfortunate slaves of ages past who were considered property.) How could we possibly come to believe that things love us?

The author, a scientist and teacher, is a mother of two, as well. She writes with the greatest affection of her daughters, and says she taught them to garden so they would always have a mother to love them, even after she’s gone. She composed a list of loving behaviors shared with her girls. Included in the list are: nurturing health and well-being, protection from harm, encouraging growth, interdependence, and creation of beauty. When we observe these behaviors between people, she says, we know they must love each other. We even make the statement, “She loves her garden” when the same behaviors are demonstrated by someone carefully tending a plot of land. Why then, the author asks, would you not make the leap to say that the garden loves her back? The thriving of one is in the best interest of the other. This, to me, sounds a bit like love, the author concludes. I couldn’t agree more.

Braiding Sweetgrass is packed with practical teachings of the old ways, offering a clear way forward out of the environmental disaster we are living presently. But there is so much more to this book. The beauty of Kimmerer’s prose could make a willing student out of anyone. I find myself rereading some of her lines 3 or 4 times to relish gentle teachings that feed my soul. Her descriptive, love-infused narrative brings the science of botany to life, revealing the exquisite luminosity of Mother Earth.

*Jemez Springs, near Santa Fe, New Mexico*

An endless supply of loving support is made available to us by Nature, being the good Mother that She is. In addition to making things beautiful, She also provides us with ways to help us feel better and improve our lives overall. Like Robin Wall Kimmerer, I strongly believe that the Earth cares for us beyond measure, and spending time in Nature is the easiest way to feel the embrace of that unconditional love.

*Mazatzal Mountains, Arizona, strewn with Saguaro Cactus*

Blessings for Motherly Love,

Lisa

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: