Micro of the Macro

Beauty in the Desert

Earlier this week, I met up with Janet from This, That, and the Other Thing on her stomping ground near Phoenix. Janet is a photographer with an eye for the unique, often employing wit with her daily posts. After chatting a bit at a coffeehouse, we visited the Riparian Preserve at Water Ranch. Janet has shared many lovely images from the Preserve on her blog, and I wanted to see it for myself.

The 110-acre Preserve was developed in 1999, using waste and reclaimed waters. According to their web page, approximately 298 species of birds have been identified on the site, and many insects, fish, amphibians, reptiles, and mammals have found homes there as well. The area also offers an ethnobotanical garden, a paleontology dig site, gardens for pollinators including a hummingbird garden and butterfly garden, plus a state-of-the-art observatory and hilltop outdoor classroom. It is a photographer’s paradise, an opportunity for up-close learning, and a sweet respite from the concrete and hurried pace of the nearby metropolitan area.

The sky was overcast and the temperature in the low 80’s, making it a perfect day for strolling around the lovely sanctuary. (That evening, we had snow in the northern part of the state, so it was a quick, warm escape for me!) We saw many rabbits and birds. In fact, I’ve never seen so many bunnies & mourning doves in one place. There were also fish, turtles, honey bees and what we believed to be plump bumblebees. And the colors of the blooming plants and trees ranged from yellow to orange, red, pink, and fuchsia. If your image of the Sonoran Desert is drab and lifeless, the Preserve will forever change that.

The number of bird species was astounding, and Janet commented that there weren’t nearly as many as usual. There were various ducks, cormorants, egrets, pelicans, hummingbirds, woodpeckers, sparrows, noisy grackles, and some birds we couldn’t identify.

One area of the Preserve hosts tall-growing saguaros, surrounded by rocks, flowers, and other cactus plants. We stopped there for a long while to watch birds flying in and out of the holes they had fashioned in the cacti to serve as entryways to their homes. I was surprised by the number of woodpeckers; I had seen them only on trees.

There were other areas near the water where a cotton-like substance covered the plants and ground. It was so thick in places, it looked like a white, hairy mold. And then we noticed little pieces floating through the air. It was falling from the trees above.

After admiring an abundance of natural beauty and snapping a considerable number of photos, we went for a delicious vegan lunch. It was great seeing Janet again and visiting one of her favorite sanctuaries of the Southwest. We talked of possibly meeting in the sublime red rocks of Sedona for our next get-together.

The Riparian Preserve at Water Ranch kindled our fascination and brought us lots of smiles. The beauty in this part of the desert is unique and unforgettable. I hope you’ll enjoy the photos here, and check out Janet’s blog for more.

Desert 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.

What Makes the Standard American Diet SAD?

In 2020, the US ranked 35th on the Bloomberg Global Health Index, indicating that the populations of 34 countries are healthier than ours. Even though we spend almost twice as much on healthcare, our life expectancy is lower than any other developed country, due in large part to 3 out of 4 American adults and 1 out of 5 children (ages 6 – 19) being overweight or obese. According to an article in the Journal of the American Dietetic Association, obesity is often accompanied by coronary heart disease, type 2 diabetes, stroke, sleep apnea and other respiratory problems, osteoarthritis, gallbladder disease, and other conditions. What one chooses to eat is not the only determinant of poor health and early death, but the Standard American Diet (SAD) plays a starring role.

The average calorie breakdown of the SAD, according to a 2009 graph from the USDA Economic Research Service, is as follows: 63% from processed foods, 25% from animal products, and only 12% from plants. (My guess is, the first 2 percentages have increased & the third decreased since the graph data was compiled.) The dominance of nutrient-poor refined grains, fried foods, red & processed meats, and food additives results in biological chaos in our bodies.

*Fresh veggies & brown rice with cubed tofu & homemade peanut dressing*

If you are uncertain as to what processed foods are, think prepared & packaged, with added salts, sweeteners, preservatives, colors, and other chemicals. Examples can include frozen pizza, fish sticks, chicken nuggets, french fries, tv dinners, canned soups, ice cream, snacks, breads, pastries, and soda & other sugar-sweetened drinks, even most juices. Fast foods make the list, as do meals from “slow food” restaurants that utilize highly refined substances like artificial flavor enhancers, poor quality cooking oils, white flour & sugar, and sauces made with genetically modified corn syrup or other chemical additives.

Prepackaged foods are often stripped of their nutrient content to extend shelf life. Although they count toward the calories we consume (an astronomical 2775 on average daily) they don’t contribute a great deal to nourishing our cells. It is common for food manufacturers to add plenty of cheap refined sweeteners, salt, and unhealthy fats to improve taste, mouthfeel, and encourage addiction.

*Veggie burger made from scratch & fixings*

I’ve talked to many people who are unable to accept that the US government would allow food items to be sold here that cause harm. But according to this report from the National Research Council (US) Committee on Diet, Nutrition, and Cancer, more than 2,500 chemical substances are intentionally added to foods to modify flavor, color, stability, texture, or cost. There has been no requirement to perform tests to determine carcinogenicity for most of them. Presently, over 43,000 research articles can be found on PubMed when searching food additives and disease.

If you eat a lot of processed foods, you might find that you don’t like the taste of fresh, home-prepared veggies. Manufactured foods change the population of our gut microbes that control cravings and establish taste bias. (It is possible to change your taste preferences, if you’re wondering. Regularly trying new-to-you, healthier foods and doing a physician-approved 1-day water fast can help.)

The 25% of food from animal products eaten as a part of the SAD are not often stellar choices, either. Most livestock raised for commercial consumption in this country receive regular antibiotics and other chemical injections to hasten growth and promote survival within the deplorable conditions in which they live and die. Further, according to the ASPCA, due to bovine growth hormones, unnatural diets, and selective breeding for increased milk production, a single dairy cow now produces 50 – 100 pounds of milk each day, a 10-fold increase from a few decades ago. Personally, I believe the chemical exposure and inhumane treatment of these animals must contribute to the inflammation and disease caused by eating red & processed meats and dairy products.

The Standard American Diet does not in any way promote well-being. Taking responsibility for improving your health by eating fewer processed foods and animal products can result in a longer life with less risk for a debilitating disease. Eating more of the Earth’s gifts of plants can help protect you from the SAD, the number one cause of death in the US.

Blessings for Health & Longevity,

Lisa

Awaken Your Healer Within

Reflections of Downtown Chicago
*Our capacity for self-healing reflects our Divine origins*

I have begun rereading The Healer Within: Using Traditional Chinese Techniques to Release Your Body’s Own Medicine by Roger Jahnke, Doctor of Chinese Medicine and the Director of the Institute of Integral Qigong and Tai Chi in Santa Barbara, California. This book contains a wealth of information that really spoke to me. Reading it the first time left me considering its teachings for months afterwards, until finally I bought it. (You may remember me referencing Dr. Jahnke’s work in previous posts on favorite asanas and nudges for optimal function.)

The methods in the book, borrowed from Qigong, include gentle movement, self massage, deep relaxation, and conscious breathing. The simple formula for self-healing is awakening the medicine within, the author writes, and one of the most effective ways to activate this formula is the regular practice of the four essential self-care methods. (In addition to healthy eating & hydrating, I would add!)

Dr. Jahnke reports on research out of the New England Journal of Medicine stating that 8 out of every 9 deaths are preventable (meaning they occurred due to a preventable health condition.) It has been shown that increasing physical activity a small amount has a powerful disease-reducing effect, he writes. That applies to everyone, even those of us who are completely inactive.

Reflections at Yosemite National Park in California

The good doctor shares that thousands of people have learned these techniques, and many have experienced dramatic health improvements, often within two weeks’ time. Commitment to a daily practice, albeit short and simple, is necessary, he says.

Now, on to the specifics. All quotes below are from the book.

Method 1 is gentle movement. Not to say that we should give up our regular exercise routines. But in addition, or for those who are not really active, a few minutes of gentle fitness practice increases levels of healing internal resources that will not be gobbled up as fuel by hungry muscles. Gentle movements help push water deep into our cells, increase oxygen and nutrient circulation, build strength, enhance balance, and accelerate propulsion of lymphatic fluid.

Method 2 is self-massage. This, of course, is in addition to the benefit of a massage therapist if you are so inclined. Daily self-massage, especially of the ears, hands, and feet, can aid sleep (I can confirm that!), hydration, & PMS symptoms, and address addictions. This practice soothes the sympathetic aspect of the autonomic nervous system, which controls the function of the organs, resulting in the release of restorative neurotransmitters and the reduction of adrenaline.

Method 3 is deep relaxation, including meditation. Research shows that many diseases can be caused or exacerbated by stress, and deep relaxation can resolve or neutralize the effects of stress on the body and heal disease. This is accomplished by lowered brain wave activity, reduced blood pressure, dilated capillaries, and enhanced production of healing hormones.

The final method Dr. Jahnke shares is conscious breathing. Inspiration (meaning to breathe in) is what we call the force that impels us forward into life with enthusiasm; it is the divine influence that brings forth creativity and vitality. Breathing deeply in a calm fashion can also give us a sense of control. This practice pumps lymphatic fluid, causes neuropeptides to be released, increases endurance, and shifts the nervous system toward relaxation.

Rearview mirror reflection of the setting sun on Route 66 in Northern Arizona

The book provides a good number of examples, including illustrations, for each of the above techniques. And if you’d like to experience a free Qigong practice that incorporates all 4 methods, check out this page on the website of The Institute of Integral Qigong and Tai Chi.

The human body contains an amazing internal pharmacy, if only we learn to activate it and keep it in good running order. Dr. Roger Jahnke’s The Healer Within serves as an instruction manual, offering simple suggestions with profound effects.

Healing Blessings,

Lisa

Cozy Roasted Veggie Polenta

I first tried polenta in a swanky little restaurant on Las Olas Boulevard in Downtown Ft. Lauderdale. The small, uniform pieces had been baked and grilled, then topped with sautéed wild mushrooms. It was delicious. That was years ago, and I have prepared this staple from Northern Italy many times in a variety of cuisines since. The recipe below is an adaptation of one of my favorites from Mollie Katzen’s The New Moosewood Cookbook.

Mollie refers to her version as a deep-dish pizza with a thick, crunchy cornmeal crust. Before becoming vegan, I enjoyed her recipe with its 1/4 pound of mozzarella many times. But I’ve learned that plant-based cheeses can be just as tasty and much healthier. For my adaptation, I use vegan parm instead of mozzarella, and the dish is more casserole-like. It’s one of those dishes that’s hard not to nibble, even after eating a full lunch or dinner portion!

Stoneground polenta yields larger grains and retains more nutrients than regular cornmeal. Look for organic or non-GMO certifications, especially in the US, where most corn is grown from seeds modified in a lab and their stalks heavily sprayed with toxic glyphosate. The nutrition in polenta includes complex carbs that are slow to digest and thereby assist blood sugar levels; carotenoids that can help prevent cancers and eye diseases; and the minerals iron, zinc, and magnesium that are essential to many bodily functions.

Cremini mushrooms, aka baby bellas, are teeming with nutrition. In addition to having a variety of minerals including an abundance of copper, needed for energy production, and selenium, required for healthy thyroid function & DNA synthesis, they also contain a host of B vitamins and protein. Furthermore, the enzymes and good bacteria in creminis boost immune function. Their bold flavor makes them my favorite among domesticated mushrooms.

You won’t soon forget the flavorful presence of zucchini in this dish. And its health benefits abound, too. Its water content provides for hydration and electrolytes, while its bevy of phytonutrients help protect against inflammation and oxidative stress. The science of Ayurveda considers zucchini a tonic for upset stomach, bloating, constipation and acid reflux.

Don’t let the number of ingredients stop you from trying this delicious, nutritious recipe. The preparation is simple and moves along quickly, and you might just find the result as irresistible as I do.

Yield: 5 – 6 servings

Ingredients (use organic or non-GMO when 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 cup polenta
1 tsp Himalayan salt (or more to taste)
3 cups water (or as much as your polenta package calls for)
——————————————
2 tbsp avocado oil for pan (olive oil will work, too)
1 yellow onion, med diced
8 cloves garlic, peeled & sliced thin
6 baby bell peppers, various colors, trimmed & sliced into 1 inch pieces
6 – 8 med brussels sprouts, trimmed & quartered
2 med carrots, sliced into nickel-thick rounds
1/3 med head cauliflower, cut into small-medium florets
2 med zucchini, sliced into 1/4 inch rounds
10 med cremini mushrooms, cut in half
handful of grape tomatoes, cut in half (optional)
1 more tbsp avocado or olive oil for veggies
2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp crushed red pepper
1/4 tsp fresh ground black pepper
1 tsp Himalayan salt (or more to taste)
———————————————
avocado or olive oil spray for baking dish
1/4 tsp paprika

Directions
Prepare the vegan parmesan by combining the first 4 ingredients (almond meal – salt) in a small bowl and mix well. Taste for salt, adding more if necessary.

Cook 1 cup of polenta according to your package directions (water could be more or less than 3 cups), whisking often & using a lid to partially cover between whisks. (If you’ve never worked with polenta, I’d suggest wearing oven mitts the first time due to its potential to pop out of the pot & burn you while simmering.) Be sure to include a teaspoon of salt, and taste for salt once it’s done cooking, adding more if needed. Replace the lid and set aside.

Preheat oven to 400 degrees. Oil the bottom and sides of a baking pan. Add the cut veggies & additional 1 tbsp oil, and toss around until the oil is well distributed. (They can overlap – no need to get them all on 1 layer.) Add basil, oregano, crushed red, black pepper, and salt. Bake for 20 minutes, until firm-tender, just a bit less firm than stir-fried veggies. You don’t want them soft – a little crunch after baking under the polenta is the goal. Taste for salt when you take them out of the oven.

Spray the bottom and sides of a 10″ x 13″ baking dish with oil. Place the roasted veggies in the dish. Sprinkle 1/4 cup of the vegan parm evenly over them. Cover with the cooked polenta, using a wet rubber spatula to smooth out the top, covering all the veggies. Sprinkle with the paprika. Bake at 400 degrees for 10 mins, then turn the oven to broil for 3 – 6 mins, or until the polenta topping becomes a little tan in spots. (Of course, watch it closely once you turn on the broiler. What takes 6 minutes in my oven might take only 3 minutes in yours. And you don’t want to burn it, after all that preparation!)

Enjoy your yummy creation, adding a little more parm once divided onto plates.

Smellscapes

Have you ever noticed how a familiar smell can sometimes take you back to childhood? How the scent of roasting coffee beans can cause you to close your eyes and deeply inhale its lusciousness? And how the odor of stinky garbage consumes your attention until you can get rid of it? In addition to our sense of smell evoking memories and providing for pleasure or its opposite, its impact is surprisingly extensive.

The term smellscape was devised in 1985 by J. Douglas Porteous, Professor of Geography at the University of Victoria, British Columbia, to describe the totality of the olfactory landscape in a specific environment. It is a concept used liberally now, to characterize both urban and rural environments. For the purpose of this post, we’ll focus on the kind of scents that embrace you when surrounded by trees, flowers, garden veggies, ground cover, and other outdoor elements.

According to an article from Science Direct, various studies show that aromas, smells, and scents all set off bodily reactions, they serve as connections and codes, and produce new means of engaging with space; an odor often defines a setting. Further, smell is a crucial factor in how people experience spaces of health and wellbeing.

A Pub Med article entitled A Review of the Benefits of Nature Experiences: More Than Meets the Eye explains that the olfactory system is connected to emotions, and problems with that system can result in depression. The sense of smell affects mood, cognition, and behavior. This suggests a clear avenue through which nature benefits could be received via smell. I always feel elated when smelling Autumn leaves, fresh herbs, tomatoes on the vine, and night blooming jasmine, don’t you?

A write-up on Frontiers in Psychology tells us that pleasant natural scents can evoke the feeling of joy and have a calming effect. When separating the visual, auditory, and olfactory nature stimuli on stress reduction, smells seem to have a more profound effect than visual and auditory stimuli. So maybe when we are feeling stressed, walking through a sweet-smelling meadow could do more for us than listening to calming music.

In the early 1980s, the Japanese National Ministry of Forestry saw a need to decrease the pressures of modernization in the country, and began to promote forest bathing on its public lands. Shinrin-yoku, its proper name, involves mindfully walking through a forest, taking in the experience not only with your eyes and ears, but also your nose. Research shows that various pine trees produce olfactory compounds that positively affect blood pressure, heart-rate variability, salivary cortisol, alpha-amylase and oxygenation of the prefrontal cortex. (They also) stimulate immune system function, in particular the innate natural killer cells that are famous for destroying tumors and viral-infected cells. Three mindful hours spent in a forest can positively affect natural killer cells for up to 30 days, a 2010 study shows. I don’t believe any pharmaceutical could provide such significant benefit.

The smells of green landscapes offer an abundance of health advantages. If you enjoy the outdoors, you now have another reason to get out there. If time outside has never been your thing, maybe you’ll reassess. The delightful fragrances of our Primal Mother await you with perks.

Bouquets of Blessings,

Lisa

Healing Gone Wrong

South Carolina
*These watery images* *called to me while writing about the fires of inflammation*.

Last week’s post, Heart Matters, touched on the concept of chronic inflammation and its association with the majority of chronic diseases. In addition to cardiac disease, these include cancers, Alzheimer’s, auto-immune disorders, pulmonary disease, diabetes, and bone & joint diseases. Some of your comments inspired me to want to share more on the subject. This post, therefore, is a sort of addendum.

You may be thinking, isn’t inflammation a good thing? Yes and no. On his website, Dr. Andrew Weil, founder and director of the Andrew Weil Center for Integrative Medicine, says inflammation is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists, it damages the body and causes illness. This type of illness often lasts for years, taking away from the quality of our lives until finally it takes our lives.

Persistent inflammation is the body’s immune response to toxins as it works to “purify” itself, according to this write-up from Cleveland Clinic. As our exposure to pseudo foods, polluted air & water, and overall stress increases, our bodies’ toxin levels rise, setting the stage for chronic inflammatory disease.

If your physician hasn’t tested you for chronic inflammation, ask if she/he will order a lab test for CRP or IL-6. (Be aware that your insurance might not pay for it.) If the result falls above the normal range, you’ll know that you need to make some lifestyle changes.

There are many ways to assist your body in decreasing inflammation and improving, often even reversing, chronic disease. The University of Wisconsin School of Medicine & Public Health published a 10-page Patient Handout that gives a lot of great info for those wanting to make changes. Their guidance includes the following: daily physical activity, stress management, restful & plentiful sleep, spending time with loved ones, managing your weight, and eating in a way that increases nutrients and decreases junk & fried foods, simple carbs, processed meats, and food allergens.

An anti-inflammatory diet is not a diet in the traditional sense. It’s a way of eating that should be adopted for a lifetime of health. The Mediterranean Diet is a perfect example, with its abundance of whole foods, including fresh fruits, veggies & beans, healthy oils, fish & other omega 3 foods, whole grains, nuts & seeds, herbs & spices, moderate wine consumption, limited red meats & dairy, and no processed meats. According to Michael Greger, MD, founder of NutritionFacts.org, emphasizing whole foods, and not supplements, is essential. For example, antioxidants found in fresh veggies are shown to reduce inflammation, but antioxidant supplements are not. The same goes for spices: studies show ground turmeric is beneficial, but not turmeric supplements. Another reason to focus on whole foods, Dr. Greger says, is that not all plant foods are anti-inflammatory. If all you do is boost your intake of less healthy plant foods, like juice, white bread, soda, and cake, you can end up even more inflamed, he writes.

Of course, your new healthy lifestyle won’t bring results overnight – it’ll take time to change the years of abuse your body has endured. An article on Livestrong.com explains that after a week of changing your habits, you might have lost 1 pound, feel less bloated, and find your triglycerides have dropped. Two to three weeks can bring lowered blood pressure, a bit more weight loss, & positive changes in overall bloodwork. After a month, you might find that your mood and energy have improved, and you have fewer aches and pains. Sixty days into it, endurance will have improved, and you may see several more pounds have fallen off. In 90 days, your A1c levels can drop, which is proof of a healthier functioning pancreas, liver, and small intestine. Also by that time, your new lifestyle has been habituated long enough for you not to worry about falling off the wagon!

It is my hope that you’ve found this information helpful. Chronic inflammatory disease doesn’t have to be a part of your life. Making lifestyle changes now can be the key to helping you avoid an illness that can steal your chances of a happy, healthy existence.

Blessings for Health,

Lisa

Heart Matters

Cardiovascular disease is the leading cause of death worldwide, accounting for about 1/3 of all deaths, according to the World Health Organization. This frightening stat has been attributed to high blood pressure, high low-density lipoprotein (LDL), diabetes, smoking & secondhand smoke exposure, obesity, unhealthy diet, and physical inactivity. A small percentage of us inherit genes that predispose us to the disease. But the great majority of us put ourselves at risk due to lifestyle choices.

Dr. F. Batmanghelidj, in his important book Your Body’s Many Cries for Water: You Are Not Sick, You Are Thirsty, writes that cell membranes require water to hold them together. When the body is not sufficiently hydrated, cells produce cholesterol to take care of the job. This, he says, can contribute to high cholesterol, which often correlates with heart disease. (Just one of the myriad of reasons that proper hydration is so vital.)

Caldwell Esselstyn, MD, is a surgeon at Cleveland Clinic. After decades of performing operations on patients with heart disease, he began researching preventative measures. Now, Dr. Esselstyn, no longer working as a surgeon, heads the Esselstyn Heart Disease Program at Cleveland Clinic, where he counsels on lifestyle choices (that) contribute to the development and progression of cardiovascular disease and how to slow or reverse it. His primary recommendation is plant-based eating. Within 12 weeks of committing to his program, patients’ symptoms have diminished or disappeared, and within a few months, angiograms have shown a widening of the coronary arteries — a reversal of heart disease.

Dr. Dean Ornish is another physician who has developed a program for reversing heart disease via lifestyle measures. His program has been so successful that it is covered by patients’ Medicare benefits. According to Dr. Ornish, it is the combined effect of four lifestyle elements that make the transformative difference: nutrition, fitness, stress management, and love & support.

Love and support, you say? Really? A meta-analysis on Frontiers in Psychology reports on 1,187 studies done with more than 1,458 million participants on the roles of love and social support in health and longevity. Their importance, the write-up concludes, is equivalent to that documented for other risk factors such as smoking or obesity. Amazing, wouldn’t you say?

Dr. Zach Bush, my favorite triple-board certified physician, on the heart page of his website, shares information on the role of chronic inflammation in heart disease. Those with chronic inflammatory diseases such as cancer, Alzheimer’s, COPD, diabetes, and autoimmune disorders (most of which can be improved or reversed with lifestyle changes, according to many sources) are shown to have an elevated risk of developing heart disease. Further, lack of exercise, poor diet, lack of sleep, and stress are associated with chronic systemic inflammation and an increased risk of developing cardiovascular disease.

I think most of us believe that heart disease starts later in life, or at the earliest, in young adults. That was my assumption until a few years ago. But in the early 1950’s, the Journal of the American Medical Association reported on research that had been done on the autopsied bodies of 300 Americans killed in the Korean War. Almost 80% had visible evidence of coronary atherosclerosis, and some of them had artery blockage of 90%. The average age of these soldiers was 22. Related studies are reported in an article shared on the US National Library of Medicine indicating that the beginnings of heart disease shows in children as young as 1 month of age. And according to Dr. Michael Greger in his NY Times Bestselling book How Not to Die, Italian researchers who examined the arteries of miscarriages and premies that died shortly after birth report that the arteries of fetuses whose mothers had high LDL levels were likely to contain arterial lesions. Therefore, beyond prevention, we should work to reverse the heart disease (we) very likely already have, Dr. Greger writes.

The choices you make each day create your lifestyle, and your lifestyle often dictates your tendency toward cardiovascular disease. Take time to consider the foods you eat, your sleep, water intake, physical activity, stress management, and social support, and make changes as needed. Don’t put yourself at risk for dying from a largely preventable disease.

Blessings for Healthy Choices,

Lisa

6 Ways Gardening Can Elevate Your Life

*My Aunt & Uncle’s tropical garden of limes, oranges, mangoes, avocados, and bananas in Cocoa, Florida*

The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul. ~Alfred Austin, English Poet (1835 – 1913)

Some of my earliest memories involve sights of rich, dark soils, green leaves that seemed to go on forever, plump black and yellow bumblebees, and sweet smells of tomatoes on the vine. I couldn’t estimate the number of times I ran barefoot on the cool, fragrant soil path of my Grandmother’s vegetable garden or the hours I spent alongside her picking beans in the searing sun. On the warmest of days, she would cut a freshly-picked watermelon or cantaloupe beneath the giant twin oak trees of her backyard, and we would devour the sweet, cooling, sticky fruit with great delight. I guess you could say I am nostalgic about gardening.

Although I’ll always cherish those memories, the idea of horticulture has taken on a more urgent meaning for me through the years. During my childhood, most everyone we knew had a garden. Both small- and large-scale cultivation was a clean, healthy way to work with Nature and harvest good food. Ideas of genetically engineered seeds and herbicides & pesticides that destroy the Earth’s soils and harm human health had not yet hit the radar. Now, after decades of folks devoting less time to growing, (and often suffering the effects of industrially-grown foods) home and community gardens seem to be making a comeback. Below are a few ways gardening can bring more joy and health into your life.

Plant so your own heart will grow. ~Hafiz

You choose the growing methods. If you need to amend the soil or protect against pests or weeds, you decide what products or practices to use. You may choose to go organic, or at the least, avoid harsh chemicals. The microbes in your soil and your gut will benefit as a result.
Good stewardship of your little piece of Earth affects the whole. You might seed plants that attract bees, hummingbirds, or butterflies that can help pollinate your garden as well as others. Plants produce oxygen and absorb carbon, so you’re reducing global warming on a small scale (imagine if every one of us gardened!) Flowers can improve the look of your plot of land as well as your neighborhood. And the fragrance of some blooming trees can enthrall anyone within a stone’s throw.
Working in a garden is good for your mindset. Sue Stuart-Smith, psychiatrist, psychotherapist, and author of The Well-Gardened Mind: The Restorative Power of Nature, writes about researched effects of gardening programs on those suffering from trauma, depression, & anxiety, learning-disabled children, and prisoners. The positive differences gardening makes for these diverse populations is nothing short of amazing: mood, confidence, and self-esteem are boosted, and chances of recidivism are reduced. When we work with nature outside us, we work with nature inside us, the author says.
Protect yourself from food and nutrition insecurity. In the US, supply chains have been slow for many months. Purchasing healthy food has become more challenging, especially in heavily populated areas of the country. In addition, a CNN article entitled The US Food System is Killing Americans states our food system is our country’s pre-existing condition that leaves us all at greater risk (for Covid and its possible consequences.) Having home-grown veggies at the ready, along with a few simple recipes, can help you change that.
Get your good, green exercise! Exercising in the great outdoors (and rest assured, gardening is exercise!) is doubly beneficial. Alive Magazine, a leader in natural health publishing for almost 50 years, shared a write-up encouraging outdoor exercise due to its ability to enhance vitamin D levels, which can help us avoid cancers and heart disease. Furthermore, due to outside sights and sounds being more interesting, outside exercise increases the chances that we will stick to our routine. When you find you’re short on motivation to move, gardening might be the perfect fix.
Nothing tastes better than freshly-picked fruits and veggies! I believe I first became a foodie at a very young age, after eating almost exclusively the crops planted and harvested by my Grandma’s hand. When produce is pulled from the earth, vine, or tree and eaten soon after, it has more nutrients and much more flavor than that which is shipped for hundreds or thousands of miles for distribution. I encourage you to test this for yourself!

Breathing in the scent of Mother Earth stimulates the release of the hormone oxytocin, the same chemical that promotes bonding between mother and child. ~Robin Wall Kimmerer, from Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants

Gardening is an endeavor that benefits mind, body, and spirit. Whether or not you are nostalgic about it like me, planting a garden is making a stand that you will protect the health of the Earth and your family, and that you trust in your connection with Nature to help sustain you.

Blessings for Happy Cultivation,

Lisa

5 Tips for Eating Based on the Science of Life

The healing system of Ayurveda (meaning knowledge or science of life), dates back thousands of years and is still widely practiced in India. A primary focus of Ayurveda is to find and maintain balance of mind, body, and consciousness through lifestyle, including environment, activity, and diet. According to this ancient medicinal system, poor digestion is at the root of all disease, and modern science, widely researching the microbiome of the gut in recent years, is starting to align with that position.

Digestion involves so much more than nutrient breakdown & distribution. The waste products of the gut’s microbes, largely a result of the foods that are digested, play a role in informing the brain of gut health, and the brain responds by altering bodily processes. Research is showing that poor gut health is directly related to brain issues such as depression, anxiety, schizophrenia, and autism. In addition, I’ve shared past posts on the importance of the gut’s microbiome in the processes of weight loss and boosting immune function, both of which are important in maintaining or restoring health. Further, a poorly functioning gut is involved in chronic inflammation, a condition, studies show, that is often found in abundance with diseases like cancer, heart disease, stroke, diabetes, liver disease, and autoimmune disorders.

Below, I’m sharing 5 of the precepts of eating based on Ayurveda, which can help you find balance and thrive.

Eat in a manner that supports your dosha type. In a past post, I shared a very brief write-up on doshas, also called constitutional types. Most of us are primarily vata, pitta, or kapha, and the foods we eat or avoid can have strong effects on our body’s balance. For a more thorough description of the dosha types, check out this guide from the Ayurvedic Institute. And for a good idea of the foods you should eat or avoid based on that info, go to this link.
Stay mindful of your digestive fire. Make lunch a larger meal than dinner, because agni, or digestive fire, is strongest when the sun is high in the sky. And according to this article from Chopra.com, eating a light dinner at least 3 hours prior to bedtime, when agni is weaker, assists sleep, a time when the body repairs, heals, and restores while the mind digests thoughts, emotions, and experiences from the day. If the body’s energy is diverted into physical digestion, the physical healing and mental digestive processes are halted.
Hydrate with warm, or room temperature water throughout the day. This helps with lubrication of the digestive system. Dr. Pratik Bhoite, an Ayurvedic physician in Mumbai, says cold drinks should be avoided because the body must first heat it to body temperature before it can digest it.
Eat fresh foods & avoid prepackaged. Erin Easterly, Ayurvedic Therapist & Educator, writes that the best way to nourish yourself is to increase your prana, or life force. Foods with abundant prana come straight from the Earth. Their prana has been derived through the mingling of sunshine, water, and earth energies, she says. Therefore, seasonal, local veggies are optimal.
Shoot for getting each of the 6 tastes at every meal. Ayurveda recognizes the tastes of sweet, sour, salty, bitter, astringent, & pungent as distinct informational energies for our cells. Incorporating each taste in meals gives us a full nutritional energy palate and, according to this article from US News & World Reports, boosts overall satisfaction. For sweets, think sweet fruits, nuts, or carrots. Sour fare includes fermented foods & citrus. Seaweed is a good salt source in addition to mineral salts. Bitter foods include kale and spices like turmeric. Beans and dark leafy greens are astringent. And ginger, garlic and onions fall into the pungent category.

Working toward balance in your life can lead to increased health and well-being. Changing up your eating habits can be a super-important aspect of that balance for reversing or preventing disease. I hope the tips above inspire you to thrive by bolstering your body’s digestion based on the science of life.

Ayurvedic Blessings,

Lisa

Curried Winter Vegetables

I learned to make this dish during my travels. It was at a hostel in Moab, Utah, where I first had a Thai curry so tasty that I decided I had to learn to make it myself. It took me several attempts, but I managed to create one that hit all the right notes. My go-to recipe has evolved over the years, influenced by the distinct flavors of many Thai restaurants and recipes, as well as the seasons, but the sweet & savory complexity remains. A good curry is like a warm hug on the inside. And the health benefits abound.

If you’re familiar with some of the other recipes I’ve shared, you’ll know that I cook with a lot of garlic. I sometimes joke that my stove won’t turn on unless there’s a pile of minced garlic beside it! Studies show that regular garlic eaters reduce their risks of stomach and colon cancer by about 50% as compared with those who eat little to none.

Spices in curry are good for digestion. In addition to adding fabulous flavors, black pepper, cumin, and coriander are all good for the gut in various ways. Yummy and healthy: what could be better?!

Turmeric is such a beneficial spice that I sneak it into everything I possibly can, including morning smoothies. I’ve read a lot about it helping with chronic inflammation. But, according to this article from Healthline, studies show it also helps prevent Alzheimer’s, heart attacks, and cancer.

Now that you have the low-down on just a few of its health-giving properties, you can feel good about enjoying this wonderful dish.

Yield: 4 – 5 servings

Ingredients (use organic and/or non-GMO when possible)
2 tbsp coconut oil
4 cloves garlic, minced
1 inch fresh ginger, grated
2 tsp Kaffir lime leaf powder, or 3 lime leaves
2 stalks lemon grass, inner yellow fleshy parts only, crushed
1 tsp cumin
2 tsp coriander
1/4 tsp turmeric
1/8 – 1/4 tsp cayenne (to your heat level)
1 tsp salt (or more to taste)
1/4 tsp fresh ground black pepper
1 medium yellow onion, medium diced
2 medium carrots, cut into coins
2 medium red or yellow potatoes, small diced
1/3 head med cauliflower, cut into small florets
1/2 head small Napa cabbage, sliced into thin ribbons
water as needed
1 14.5 can coconut milk
2 tbsp coconut sugar (optional)
lime zest for the top

Directions
Melt coconut oil over med-low heat. Add garlic and ginger and stir for 1 minute. Add the next 8 ingredients, lime leaf powder through black pepper, and stir for 3 minutes. Add the next 5 ingredients, onions through cabbage, and increase the heat to medium. Cover and sauté, stirring regularly, for 10-12 minutes, adding small amounts of water as needed to keep from sticking. Once the veggies are tender, stir in the coconut milk and bring just to a simmer. If your coconut milk is unsweetened, add the sugar and stir to combine. Check for salt.

Serve on brown basmati rice topped with a little lime zest. Enjoy!

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