Micro of the Macro

Aspects of Autumn

If I were a bird, I would fly about the Earth seeking the successive autumns. ~George Eliot

Fall hasn’t always been my favorite season. As a kid, I loved Summer, when school was out, more than any other. (Maybe that’s true for everyone?) As I got older, vibrant colors & cooler temperatures started having a stronger pull on me. Now in the hottest of the hot days of Arizona’s summer, I long for the gentle qualities of Autumn.

Lord: it is time. The summer was immense.
Lay your shadow on the sundials
and let loose the wind in the fields.

Bid the last fruits to be full;
give them just two more southerly days,
press them to ripeness, and chase
the last sweetness into the heavy wine.

Whoever has no house now will not build one.
Whoever is alone now will remain so for a long time,
will stay up, read, write long letters,
and wander the avenues, up and down,
restlessly, while the leaves are blowing. ~Rainer Maria Rilke

Dr. Vasant Lad, the Ayurvedic Physician largely responsible for bringing Ayurveda to the US, says that the autumnal change that happens in Nature also occurs in the human body. Trees pull in energy from their leaves which results in their coloring & eventual falling. In a similar manner, the human body pulls in energy, which can result in a feeling of ungroundedness as well as insomnia, dry skin, painful joints, constipation, bloating, and ringing in the ear. Moisturizing from both the outside & inside is necessary to help with these maladies. In this clip, Dr. Lad shares methods for applying moisturizing oils and explains how they benefit us. During this cold, dry Vata season, we also benefit from eating heavier, sweet, and cooked whole foods, including soups with warming spices, and avoiding raw foods.

I notice that Autumn is more the season of the soul than of nature. ~Friedrich Nietzsche

Because this is my second post on this gorgeous season (go to this link for the first), I simply want to share some of my favorite things about Fall.

Nature’s colors are at the top of the list, but not just those of the leaves. I also enjoy the many shades of gourds that appear at the market this time of year. And I’ve seen brilliant hues of wild mushrooms on recent hikes.

We don’t eat many desserts, but Autumn finds me making more sweet treats. Same goes for foods like casseroles, baked ziti, and stuffed veggies.

Just the thought of apple cider (which I’ll make at home this year for the first time) and chai (see my recipe here) make me warm! I feel these spiced concoctions are musts for the season. And they can make the house smell delightful for days!

I love wearing beanies, scarves, and boots. Even if I don’t don a coat, these 3 are essentials for me in cooler months.

And who doesn’t love the holidays?! Planning what foods to cook, considering invitations, cards, and gifts – I look forward to these preparations each year. And we always take a winter vacation, usually on the Atlantic or Pacific Coast. When going someplace new, my planning includes reading guidebooks to make sure we don’t miss anything!

As long as autumn lasts, I shall not have hands, canvas and colors enough to paint the beautiful things I see. ~Vincent Van Gogh

I hope your heart, like mine, is filled by the joy and beauty this glorious season imparts. And I wish you the good grace to embrace & work with the changes it brings in mind and body.

Warmest Fall Blessings,

Lisa

*This little guy is at the top of a large bush trying to get to the bird feeder after we lubed the pole to prevent him & his buddies from climbing up & emptying it!*

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.

5 Ideas to Reduce the Cost of Travel

*An unusually gentle view of the California coast*

Other than airfare, (which, unfortunately, has gone through the roof over the past couple years) lodging is usually the biggest expense when traveling. Hotel stays are pretty pricey, so unless you have friends and family all over or a home on wheels, you might be finding the cost of traveling prohibitive these days.

There are alternatives. With an open mind and a sense of adventure, you can still enjoy exploring new lands without paying an arm and a leg. And you will come home with stories unlike any you’ve shared in the past!

Below you will find some of my best suggestions.

Sleep in your tent. There’s nothing quite like sleeping outside, with only a thin sheet of material between you and the stars (and a queen-size inflatable mattress between you and the ground!) Through the years, I’ve stayed in my tent at State and National Parks, as well as on Public Lands. Hiking new trails each day, photographing extraordinary Nature scenes, building sweet-smelling campfires at night, and listening to the gentle thump of raindrops before falling asleep are a few of the wonderful memories I’ve collected. There is usually a small fee for a campsite, and, if not reserved in advance (which can be done online at the Park’s website), they are typically first-come-first-serve.
Stay in a hostel. Fellow hostelers are some of the nicest people I’ve ever met. I bunked with a young woman at a San Francisco hostel who later hosted me at her home in Germany, and a gal from London whom I got to know at a Kanab, Utah hostel met up with me in Paris, where we stayed in, yes, a hostel. You can opt for a private room (the most expensive option, but still a fraction of the price of a hotel room) or a shared dorm room (the least expensive.) Everyone shares the living area & kitchen. Sometimes you share a bathroom. Often, a hostel stay will include the opportunity for tours, various activities in a game room, and even food for purchase. I recommend reserving your stay directly or through HostelWorld.com.
Teach English as a foreign language. Although I didn’t try this one, I came very close. I researched a position in Chile & was learning Spanish through Rosetta Stone. (Before committing, I decided that I was much more excited to explore the western half of this country.) However, I have a friend who taught EFL for many years, working in countries in Europe and the Middle East. She loved the experience and is still in contact with many of her students. If you’re interested, The TEFL Academy is a reputable organization.
Do a different kind of work exchange. I’ve participated in work exchanges twice in California and once in Upstate New York. At Esalen in Big Sur, I paid a reasonable amount in addition to working part-time for room, board, and classes. At Ratna Ling in California’s redwoods, room and board were payment for my 6-day workweek. At Omega Institute, which is 90 minutes north of NYC, I worked 32 hours a week and received a small stipend in addition to room, board, and classes. Check out CoolWorks.com to see the wide variety of possibilities available.
Stay at an ashram, mission, or monastery. Again, this is not something I’ve done, but looked into & met folks who’ve experienced it. (And I have every intention of staying at the ashram in Taos, New Mexico at some point!) This type of stay is not for everyone, as it is often necessary to observe periods of silence, keep your shoulders covered, or other protocol. But costs are minimal, and you can often work in the kitchen or garden to offset part of your stay. For more information, call directly or check out a few monasteries at this link.

*The waterfall at Julia Pfeiffer Burns State Park*

There is a world of reasonable lodging options available to the traveler willing to try something new and different. Don’t let today’s high prices of most everything keep you from visiting new destinations. Look into some of these alternative ideas, or explore some of your own. Happy traveling!

Blessings for Traveling on the Cheap,

Lisa

Kitchen-Crafted Broth

*This broth would be great in my bok choy soup* – *recipe here*

I recently had a conversation with a member of my climbing gym’s staff about making broth. (Yes, I’ll talk about food & nutrition with anyone!) His version, which calls for fresh vegetables, sounded delicious. My recipe is a bit different, using leftover pieces of veggies collected & frozen over a period of months. And I have to say, it’s the best broth I’ve ever tasted.

*I defrosted my bag of veggies, but it’s not necessary*

I like using homemade broth over store-bought not only because it tastes so much better, but also because it helps keep those broth boxes from ending up in a landfill. Good broth is essential in so many recipes, especially during the upcoming holidays. Now’s a great time to start saving the scraps needed for a big batch. I make it throughout the year so I’ll always have some on hand to use in soups, risotto, and casseroles.

*It also works well with my Asian Veggie Noodle Soup – recipe here*

Anytime I cook with mushrooms, I break off the (washed) stems and place them in a gallon bag kept in the freezer. At some point, I’ll add the green parts from 2 leeks. When the bag gets full after a few months, it’s time to make this yummy concoction!

Throughout history, a variety of these edible fungi have been used medicinally. They are a good source of vitamins and minerals, and studies show that mushrooms can help protect the brain from cognitive impairment, boost gut health, and reduce cancer risk.

My recipe was inspired by others that utilize a variety of food scraps, as well as my love for the taste of the water used to reconstitute dried mushrooms. I hope you’ll find this broth as delightful as I do!

Yield: 3/4 – 1 gallon, depending on the amount of water used

Ingredients (use organic or non-GMO if possible)
12 – 16 cups water (use less for a more concentrated broth)
1 gallon bag of mushroom stems
2 green parts of leeks (as part of the gallon bag)
Himalayan salt to taste

Directions
Place water in a large pot over high heat. Add frozen mushroom stems & leek greens. Put the lid on and bring to a boil. Reduce heat and simmer for an hour. Remove from heat and add salt to taste.

Remove the stems and greens from the broth before straining, using tongs and a mesh dipper. Set up a regular mesh strainer lined with 2 layers of cheesecloth over another large pot. Pour the broth slowly so that it doesn’t pull down the sides of the cheesecloth.

Use the broth immediately in the dish of your choice or freeze in glass containers for use over the next several months. Enjoy!

I am not available for comments this week, but look forward to catching up with you next week! 🌞

Down by the Creek

*All photos in this post were taken in or near the Wind River Range of Wyoming*

I have always been irresistibly drawn to water, particularly creeks, streams, and brooks. While road tripping, I’ve stopped to photograph them more than any other feature in Nature. Their beauty can be breathtaking, nestled beside a mountain, surrounded by trees and wildflowers. And the sound of the water running over the stones in the creek bed is one of the most soothing I know. In fact, it’s the white noise I use to lull me to sleep each night.

Looking at a topographical map, the myriads of little creeks in the US look like a diagram of human capillaries, and are similar in that they also transport oxygen and other nutrients. Only after spending time in the Southwest did I learn that in much of the desert, trees can be found only where water runs through the land. That may seem obvious, but it never occurred to me when I was living full-time on the East Coast of the US, where trees are much more abundant.

I’ve heard many stories about funny happenings at creeks, and I have one to share. Years ago, I met a new friend from Texas at a hostel in Northern New Mexico. We enjoyed spending time under some ancient trees that shade a creek running behind the village’s few merchants. We once bought a bottle of wine to share on the edge of the water and took it out of the bag to realize we had no way of opening it. There was a bar a short walk away, so I strolled inside and asked the bartender, whom we had befriended, to lend us a corkscrew. Back by the creek, we tried in every way known to man to get that cork out of the bottle, but couldn’t get it to budge. (If anyone was watching, I can imagine what a belly laugh they had!) Embarrassed, we took the wine and the cork screw into the bartender who smirked while opening it for us. We laughed at ourselves the whole time we were drinking it.

On a more serious note, there is a little stream I crossed at least twice each day for a month when I did a work-study program at Esalen Holistic Institute in Big Sur, California. It was canopied by trees and had a small wooden foot path. I often passed someone meditating beside it on my way to or from classes or my work in the kitchen. It is one of the most peaceful places I’ve known.

In Eastern Nevada, I once camped at Great Basin National Park. I arrived early enough during the week to have my pick of campsites, and chose one with a brook running through the back. I set up my tent close enough that I could hear the water babbling at night. It is by far my favorite-ever campsite.

The unique beauty of Sedona, Arizona, is magnified by Oak Creek, a canyon stream that runs through much of town. West Fork, a hike mentioned in my post Red Rocks on the Water, is among the area’s 400 miles of trails. It’s very popular, especially in Spring and Fall, due to the many wildflowers and changing leaves that flank the creek, which the trail crosses many times. Fallen logs and small boulders form the paths across the water, and can be quite the challenge. But the water is pretty shallow for the distance of the hike, and the surrounding red cliffs and colored stones on the creek bed are gasp-worthy. So what if you get your feet wet!

The sights and sounds of creeks, streams, and brooks bring me joy, entertainment, and peace. And I’m certain I’m not the only one. Do you have similar stories that you’re willing to share?

Blessings from the Creek,

Lisa

Essential Oils: A Primer

*Rose oil is one of the best for anti-aging*

If you’re like me, you’ve been using essential oils for as long as you can remember without a clear understanding of how they work. Over the years, I’ve read a little about them here and there and been inspired to try them for various issues. The more I’ve used them and learned about them, the more I appreciate them. Finally, I’ve taken the time to get a better understanding of the how and the why.

I find their history fascinating. This write-up from The Essential Oils Academy shares from the beginning of recorded history, the plant kingdom has provided powerful extracts and essences that have been prized for their beauty-enhancing, medicinal, spiritual, aromatic, and therapeutic values. There is evidence of plant elixir use in Egypt, Ancient Greece, and past- & present-day India, where they are a remedial element of Ayurveda. You will find mention of them in the Bible. They have even been utilized by physicians through the ages to treat soldiers during wartime. And now in Europe and North America, their use is widespread.

*Oregano oil is a powerful household cleaner & immune booster*

If you’ll remember, in my post For the Love of Trees, I shared that plants emit an abundance of chemicals that benefit themselves as well as animals, including us. Essential oils are a condensation of these phytochemicals as a result of distillation. Because so much plant material is required to make them, the oils are super-concentrated, strong medicine. (And sometimes quite pricey.)

Essential oils are used in all kinds of products, from cleaners to insect repellants, body lotions, and face creams. But even when we don’t apply the oils directly, their aromas can have profound impacts.

*Essential oils of lemon & lime heighten mood*

Years ago, I remember walking into a casino in Las Vegas and realizing I was being drenched in aromatherapy. I read up on it, and learned that casinos began using these scents to increase profits in 1991. Presently, every spot on the Las Vegas Strip has a proprietary scent that is constantly emitted from their ventilation system. Scent marketing is now a multi-million dollar industry, also used in medical offices, retail stores, and sports stadiums to help us remember our visits as pleasant ones, encouraging our return.

How can the scent of these plant oils have such strong effects? I was curious, too. In The Ultimate Guide to Aromatherapy, Jade Shutes and Amy Galper elucidate: the olfactory tract sends nerve impulses to the limbic system, including the heavily-innervated amygdala. The role of the amygdala in emotion, memory, and autonomic control directly ties olfaction to these primordial functions and adds complexity to the odor perceptual experience, they write. That explains why scents from the past can take us back. (For more on the power of smell, check out my post Smellscapes.)

*There are a number of essential oils made from conifer trees*, *and many have analgesic effects*

The book is filled with information on specific oils and their benefits. Many are anti-bacterial, anti-viral, anti-inflammatory, and anti-aging. In my experience, a whiff of lavender oil can help with sleep. A couple drops of peppermint oil on the hairline gets rid of headaches, and rubbed onto muscles, it eliminates or reduces pain. I’ve also found diffusing eucalyptus while showering helps with a stuffy nose. But that’s just scratching the surface. There are oils used for healing wounds & various skin afflictions, reducing anxiety, increasing alertness, and helping with nausea. (I would suggest adding the oils to an unscented lotion or carrier oil for application, doing a test patch before applying liberally, and reading up on possible effects on children and pets prior to using. Also, make sure you’re purchasing oils that are organic if possible & sustainably-sourced.)

The little bit of digging I’ve done on essential oils has helped me to understand just how they have helped me through the years. I hope the information I’ve shared encourages you to try these phytochemical powerhouses, yet another of Nature’s gifts to us, in a variety of ways.

Blessings from the Plant World,

Lisa

Wildflowers: Resilience, Beauty and Grace

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

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

I first fell in love with wildflowers on a trip to Taos, New Mexico. The first few times I visited, drought conditions prevailed, and I remember hand-written signs hanging all over my little hostel encouraging water conservation. But a couple years later, the drought ended, and I returned to discover a profusion of wildflowers in the northern part of the state: along roadways, in expansive fields, and surrounding rivers & canyons. It was unlike anything I’d ever witnessed, and my deep appreciation for these beauties was born.

*Near Great Sand Dunes National Park in Colorado*

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

Where flowers bloom so does hope. ~Lady Bird Johnson

*On a hiking trail inside Joshua Tree National Park in California*

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

*Lupine among the aspens, alongside Kachina Trail in Northern Arizona*

Like many parts of the Southwest, Northern Arizona is often strewn with wildflowers, especially during monsoon season. An article from Mother Earth News, The Benefits of Growing Wildflowers, explains Wildflowers are as much the heartbeat of our planet as the oceans. All living creatures interact with wildflowers whether they know it or not. For 130 million years, wildflowers have blessed the earth with their amazing skill sets and stunning beauty. They freely bestow upon us a grace that helps sustain all of life. Therefore, planting native species, the article goes on to say, is most advantageous.

*In the Mojave Desert, Southern California*

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

Wildflowers are beautiful and beneficial miracles of Nature. They help ensure the survival of pollinators, and therefore, humans. We owe them a huge debt of gratitude for their willingness to reveal their tender beauty, sometimes after years of being dormant, in an effort to help sustain life on our planet.

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

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

Wildflower Blessings,

Lisa

The original version of this post was one of my most-liked from 2020. Thanks for (re)reading! 🌞

Next Thursday, September 15th, Marsha from Always Write and I are co-hosting a blogger meet-up at a restaurant in Mayer, Arizona, near Prescott Valley. If you can meet us for lunch (& lots of fun!) please RSVP to one of us. Hope to see you there!

5 Extraordinary Benefits of Going for a Walk

*Walking along Coastal Maine under overcast skies*

For years, I’ve read about the many advantages of walking, and I’m sure you have, too. Among its plethora of benefits, it improves endurance, helps with hydration, burns calories, increases longevity, and reduces the risk of many chronic illnesses. It’s a great activity to continue into advanced age, or to incorporate into any work-out routine. And recently, I discovered it has some unusual perks that I want to share with you.

*Strolling among waterfalls in Upstate New York*

It helps our skin look younger. A study from Bispebjerg Hospital in Denmark found that exercise, including regular walking, stimulates collagen and elastin production and improves skin’s thickness. These benefits work together to make skin more wrinkle-resistant.
It helps curb our desire for sweets. From this Harvard Health write-up: research confirms that walking can reduce cravings and intake of a variety of sugary snacks. A great reason to stroll after dinner!
It gets us out of worrisome thinking patterns. In his book In Praise of Walking: A New Scientific Exploration, renowned Dublin neuroscientist Shane O’Mara writes (walking) sets our thoughts free. Further, he says it is a holistic activity. Every aspect of it aids every aspect of one’s being, including our disposition.
It stokes the fires of creativity. Stanford University research shows that creativity improves while a person is walking and shortly thereafter. Maybe that’s the reason some of us pace when we’re trying to work out a problem.
It can become your daily meditation. For the first few minutes, take it slow and be mindful of every step, each pebble underfoot, and the presence of the sun’s warmth on your face. For more info on walking meditations, check out this link from UC Berkeley’s Greater Good Science Center.

*Meditative walk on a beach in South Carolina*

Of course, ambling alongside a creek, in a forest, canyon, or amongst wildflowers multiplies these benefits and adds many others. But you knew that already!

Now you have even more reasons to take that daily walk. The advantages above assist us in reaching greater potential. So what are you waiting for?!

*View of the Atlantic Ocean & the South Florida coast at the end of a long pier walk*

Blessings for Happy Strolls,

Lisa

On Thursday, September 15th, Marsha from Always Write and I are co-hosting a blogger meet-up at a restaurant in Mayer, Arizona, near Prescott Valley. If you can meet us for lunch (& lots of fun!) please RSVP to one of us. Hope to see you there!

Adieu, Covid Weight

Over the past 2 1/2 years, our lives have changed dramatically. We’ve been subject to higher levels of stress & fear, experienced unprecedented loss, and spent more time at home. In this post, I shared that internet searches for weight loss info increased significantly just months after covid became prevalent, at the same time sales of comfort foods escalated. I think many of us have gained a few pounds since first learning of covid-19, and I am no exception.

As we get older, biological changes can make it more difficult for us to lose weight, as you may well know. That is a motivating factor for me to quickly eliminate my covid weight. And I want to share with you the steps I am taking, in case you’d like to make the journey with me. (These are in addition to caring for my gut’s microbiome, as detailed in my post Little-Known Weight Loss Strategies.)

*Izzy maintains her trim figure by being very active.* (*And she loves her box collection!*)

I’m utilizing Ayurveda to a greater extent. (To learn some basics of Ayurveda, the world’s oldest healing tradition, check out this post.) Due to having a lot of Pitta (fire) in my constitution, I’ve started taking an Ayurvedic herb called amla & eating more bitter foods, both of which act to cool body heat and help with detoxification, a necessary component of weight loss due to toxins being stored in fat.
I am eating less at a slower pace. Chewing longer has become a focus. And when I first get the slightest indication I’m full, I stop eating. Hara hachi bu, a Confucian teaching meaning eat til you’re 80% full, is the principle I’m utilizing here. It’s a big change for me to be fully present while eating, because I’ve always eaten while doing other things.
I am eating all meals within a 7 – 8 hour window. Eating in this manner, i.e., between the hours of 10 am & 6 pm, gives ample time for proper digestion before I go to bed. This allows my energies to be directed to relaxation, brain drain, and other biological activities that are meant to occur during sleep. This window also works to allow for autophagy, a process whereby old, damaged, & diseased cells are destroyed, which serves not only weight loss but also overall health.
I am more active. In addition to my workout routine, I am cleaning closets, organizing cabinets, pulling weeds, trying new recipes, having more fun with my kitty, and being more social. Staying busy with these activities burns extra calories & helps me sit less. (As much as I love reading, watching documentaries, and spending time on my laptop, too much sedentary time can easily lead to weight gain and other unhappy consequences.) And according to data from Blue Zones, the longest-lived populations in the world, regular activity throughout our lives is a key to maintaining a leaner build.
I am getting more rest. Research shows that insufficient sleep triggers brain chemicals that induce hunger. In his book The Healer Within: Using Traditional Chinese Techniques to Release Your Body’s Own Medicine, Dr. Roger Jahnke shares a method that knocks me right out when I’m having a hard time falling asleep. A few short minutes spent massaging my ears, hands, & feet transports me to dreamland!

I am counting on these practices to boost my weight loss efforts. I hope they will work for you, too. May our collective future hold much less stress, fear, and restriction. And may we experience it without carrying those pesky covid pounds!

Blessings for Losing the Excess,

Lisa

*She’s always worn out at the end of the day.*

Quick & Easy Monsoon Pasta

Rain is falling steadily outside and has been for hours. The temperature has dropped about 15 degrees since it started and I’m certain there’s a touch of Fall in the air. It’s time for a simple but warm & filling pasta dish.

I came up with this formula years ago. The inspiration came from a recipe in an old cookbook that involved both boiling and sautéing vegetables. Because I’m always looking for ways to minimize cleanup, this delicious dish came into being.

The pine nuts were a late addition to the recipe. I really like the crunch they contribute. Plus, they are rich in vitamin E, healthy fats, essential minerals, and B vitamins.

Broccoli is a cruciferous vegetable, and if you’re a regular reader, you’ll know I often touch on the advantages of the cabbage family. In last week’s post, I shared how they play a huge role in our anti-aging efforts. In my Glazed Autumn Bake recipe, I mentioned the fact that the more crucifers you eat, the more you benefit, whereas most veggies have a ceiling. And my post on Allergies reveals they contain quercetin, a pigment with anti-allergic functions.

The olive oil in this recipe is not heated, so its health-giving properties are higher than oil that is used to sauté. And the touch of crushed red pepper adds a pungent quality that stimulates circulation and really brings all the flavors together.

Enough talk, let’s get on with the recipe!

Yield: 3 – 4 servings

Ingredients (use organic or non-GMO whenever possible)
6 heaping tbsp almond meal
1 heaping tbsp nutritional yeast
1 tsp lemon zest
1/4 tsp Himalayan salt (or more to taste)
————————————————————-
1/4 cup pine nuts
10 oz pasta
2 medium potatoes, unpeeled, diced small
1 large head broccoli, cut into medium florets
mineral salt to taste
1 – 2 tbsp good olive oil
crushed red pepper to taste
parmesan sub as desired (recipe below)

Directions
Prepare the vegan parmesan by combining almond meal, nutritional yeast, lemon zest, & salt in a small bowl and mix well. Taste for salt, adding more if necessary.

Toast the pine nuts in your pasta pot over medium heat for just a few minutes, tossing with a wooden spoon, until most of them have a nice tan color. (Don’t walk away from them; they can go from having no tan to being burnt very quickly!) Set aside.

Carefully wipe out the pot (remembering it’s hot) and add a good amount of water – maybe 3 cups more than if you were cooking pasta only. Salt the water, cover the pot, & bring to a boil. Add the pasta, setting your timer a for few minutes longer than usual. (For example, my gluten-free pasta normally takes 12 minutes, so I set the timer for 15 minutes.) At about 2/3 of the way through cooking (so, at the 10-minute mark for my example), add the potatoes. Three minutes later, add the broccoli. Boil until the pasta & broccoli are al dente and the potatoes are just soft. Taste all 3 for salt, adding more to taste. Drain.

Divide the pasta and veggies between bowls. To each, add a drizzle of olive oil, a bit of crushed red pepper, and the parm sub to taste. Enjoy, both the meal and the light clean-up!

I won’t be around for comments this week, but I look forward to catching up with you next week! Have a great weekend! 😊

6 Ways to Reverse Aging

*Tonto Natural Bridge State Park, Arizona*

Finally, the search is over: the fountain of youth has been discovered.

As much as some of us would like to, we cannot reduce our chronological age, the number of years we’ve been on the planet. But our biological age, also called our functional age, is determined by lifestyle and can be defined as the age your body acts, according to a Healthline article. If you’re a 28-year-old who doesn’t exercise, eats high-fat foods, and has smoked for the last 10 years, it’s likely you have a biological age of greater than 28 years, the document explains. And the opposite is true as well: if you’re a 60 year old who stays active, physically and mentally, eats and drinks in a way that benefits your overall health, and gets plentiful rest, your biological age could be 40- or 50-something.

A Pub Med research manuscript elucidates: Key hallmarks of biological aging have been defined by a feed forward loop, where cellular damage accumulation is progressive and ongoing over the lifespan. This gradual accumulation of damage results in alterations to molecular machinery and the eventual failure of cells to perform their functions. However, the aging biology mechanics are modifiable through lifestyle interventions.

*Look closely & you’ll see a myriad of saguaro cacti*

What are some of these lifestyle interventions? I’ll share 6 biggies.

Get adequate rest. You know how poorly a bad night’s sleep can cause you to feel. Research is accumulating on sleep’s effects on long term health & longevity. In fact, a National Institute of Health paper indicates sleeping 5 or fewer hours per night is consistently associated with increased risk for premature development and progression of age-related conditions (e.g., type 2 diabetes, coronary heart disease.)
Exercise regularly. This includes stretching for fascia support, cardio for maintaining a healthy heart & weight, strengthening to avoid muscle mass loss & help keep bones strong, and balancing for protection from falls. Becoming inactive, which many of us inadvertently do as we get older, can increase the aging process. (See my post Why Is Sitting the New Smoking? for more on that.)
Eat more broccoli. As well as Brussel sprouts, kale, cauliflower, cabbage, and other cruciferous veggies. They are rich in sulfur compounds that increase production of glutathione, a super-antioxidant that our bodies naturally produce less of as we age. This powerful free radical scavenger slows the aging process by assisting with immune function, cognitive ability, skin elasticity, and inflammation, this Frontline Alternative write-up sets forth.
Consume fewer processed foods and drinks. A Frontiers in Pharmacology report warns us that a diet with low amounts of fruits, vegetables, whole grains, seeds, and nuts, and an excess of foods such as ultra-processed grains and sugar-sweetened beverages is the leading contributor to chronic disease risk. And chronic diseases can result in daily pain and lethargy.
Take care of your brain. By taking on new challenges, whether traveling, doing puzzles, picking up a new hobby, or learning a foreign language, your brain continues to form new synapses. And make good hydration a priority; a study published in Frontiers in Aging Neuroscience established there is a direct link between chronic dehydration and the development of Alzheimer’s disease.
Spend time with friends & favorite family members. A US News & World Report article points out that the number of social interactions in a day improves life expectancy, even in people with heart disease and colon cancer. Sharing time with others can increase our tally of smiles and laughter, causing us to feel more vibrant.

Ok, so you may never be a youngster again chronologically speaking, but your body can act like one. It’s all a matter of tapping into the fountain of youth via healthy lifestyle choices. And I believe that’s a worthy endeavor, wouldn’t you agree?

Blessings for Reversed Aging,

Lisa

I won’t be around for comments the next couple weeks, but I look forward to catching up with you afterwards! 🌞

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