Category Archives: habits

Healthy At Home Journaling Prompts

by gratitude, habits, meditation, personal care, questions, stress

Journaling for better health

If you're looking to improve your health and wellbeing there may be a strategy to help that you're overlooking. Journaling. It turns out that there are a lot of ways that using a journal can be good for you. It can be a supportive strategy for stress relief, help you work out problems, boost your memory, and has also been shown to be good for mental health.

Does journaling really help?

There are a lot of studies that have been done around the idea of journaling and its benefits. Here are just a few ways that it can be helpful for you:

  • Health benefits – a study of undergraduate college students found that journaling increased wellbeing, decreased illness, and, over time, even helped to decrease the ill effects of dealing with trauma
  • Improves cognitive function – writing, as opposed to typing, has been shown to improve your ability to acquire, process, and recall information. One article found that writing was useful when it came to learning both math and science. 
  • Better learning skills – according to research published in Psychological Science students who wrote longhand, as opposed to those who typed using laptops, were better able to learn material. Journaling can be a way of recording and deepening your understanding of yourself and/or what you're writing about.
  • Remember significant events – life can be very full and there are lots of distractions. Journaling about moments, events, or people that are noteworthy or important to you can be a way to create an accurate accounting of what you want to remember accurately.
  • Organizing your thoughts – sometimes there's so much going on that it can be difficult to keep all of your plans and goals clearly in mind. Writing it down can be a positive way to stay on track. Plus writing down your goals increases your chances of succeeding at them.
  • Better healing – studies have found that journaling can have a positive impact on how well the body heals. According to the research this includes healing from IBS, asthma, rheumatoid arthritis, and wound healing.
  • Improves mental health – studies have found a positive shift in mental state among those who journaled, this included those with cancer, Parkinson's, and other health conditions.

Give it a try

With all these benefits from journaling you're probably curious as to whether or not it could work for you. Why not give it a try?  History is filled with people who journaled – Beatrix Potter, Marie Curie, Benjamin Franklin, Thomas Edison, Lewis Carroll, Leonardo Da Vinci, Mark Twain and so many others. They wouldn't have journaled if they didn't get at some benefit out of it.

Take advantage of the fact that this is a low-cost, easy to do activity that can be good for your health. Spend the next 30 days engaged in a journaling practice and see how you feel at the end. Chances are you'll notice some benefits and want to keep going.  

I don't know what to write

If you're stuck for something to journal about I've got your covered.  Here are 50 topics, pick one at random and spend a few minutes each day journaling about it. 

1. What does it mean to you to be healthy?
2. What have been your biggest health struggles while being at home?
3. How has your mental health been?
4. What has been giving you anxiety?
5. What are your biggest fears during quarantine?
6. How has your physical health changed?
7. What weight trends have you noticed recently?
8. How has your diet changed since spending more time at home?
9. What is causing you the most worries?
10. How has your exercise routine changed?
11. Are there any home workouts you have tried?
12. Pick at least 3 new at-home workouts you can try in the next week.
13. Pick an exercise you can do with others you live with.
14. What do you think is the most important aspect of nutrition?
15. What are some healthier food items you can add while at home?
16. To improve your nutrition, try adding some structure to your day, then journal about your experience.
17. How have your cravings changed since you have been home?
18. Do you feel you are a boredom eater?
19. Have you noticed any emotional eating tendencies?
20. Go outside to walk and get fresh air, then journal how you feel afterwards.
21. What is a way you can embrace and take advantage of being at home?
22. What are the main sources of your stress lately?
23. What are some stress-relieving activities you have tried?
24. What hobbies have been keeping you busy?
25. How are you dealing with your kids’ health and wellness while being at home more often?
26. In what ways are your kids getting exercise?
27. How are you focusing on proper nutrition for your kids?
28. Try creating a new daily routine that encourages healthy habits.
29. What are 5 things you miss from before you were quarantined?
30. What are 5 things you look forward to when things get back to normal?
31. Name 5 people you can’t wait to spend more time with.
32. What are 5 things you can be grateful for right now?
33. Make a list of healthy snacks you can add to your diet.
34. How have you been socializing lately?
35. List some ways you can reach out to people more.
36. What is something you have always wanted to try?
37. If your productivity is suffering, what are some reasons you think that is?
38. Give yourself a break – what are some things you believe you have done right?
39. List self-care activities you have participated in it while being at home.
40. List some NEW self-care activities for your shelter-in-place time?
41. What is a creative activity you can try while being at home?
42. List the main things that have been on your mind lately.
43. When you think of how you spend your time when you are bored, what comes to mind first?
44. When the shelter in place orders are lifted, what is a way you can get out more?
45. How has quarantine changed your mindset?
46. What do you think you took for granted before quarantine?
47. Have you read any books while in isolation?
48. How do you think life will be different moving forward.
49. What are some changes you have made that have improved your health so far?
50. List 10 ways you can be physically and mentally healthier while at home.

Feel free to share this post, and list of ideas, with the people you love and enjoy journaling! 

Sources
 

King, L. A. (2001). The Health Benefits of Writing about Life Goals. Personality and Social Psychology Bulletin, 27(7), 798–807.

Mueller, P. A., & Oppenheimer, D. M. (2014). The Pen Is Mightier Than the Keyboard: Advantages of Longhand Over Laptop Note Taking. Psychological Science, 25(6), 1159–1168.

Murphy, M. Neuroscience Explains Why You Need To Write Down Your Goals If  You Actually Want To Achieve Them. Forbes. April 15, 2018.

Willis, J. The Brain-Based Benefits of Writing for Math and Science Learning. Edutopia.org. July 11.2011. Accessed June 5, 2020.

Unplugging For Mental Health

by family, gratitude, habits, health

by Mira Dessy, The Ingredient Guru

Keeping yourself entertained and keeping your mind active is important to overall wellness and mental health. In fact, I would argue that it’s more important now than ever before.

Most people are home by themselves or with a limited number of people. During this challenging time it’s easy to get sucked into the temptation to spend the entire day on the phone checking Facebook and Instagram every 10 minutes in case some posted something new. Or to veg out completely and binge watch Netflix for 12 hours a day.

As fun as that might sound for a little while, a steady diet of this is not good for your mental healthy, not to mention our eyeballs. Anne Lamott has a great saying, “Almost everything will work better if you unplug it for a few minutes, including you.” So here are some great activities to help you disconnect from the electronic tether. Take a break from the television, your phone, your iPad, your computer, whatever electronic devices you’ve got and just unplug for a little bit. You’ll probably feel better after you do.

Connection and Conversation

How fortunate are we to have uninterrupted time where we can actually talk with the people we are sheltering in place with (that’s assuming you’re not alone and it’s not just you and the dog or cat). Instead of everyone running in different directions taking care of their own busy lives, sit down and connect. Talk about how you’re feeling, plan a vacation, share your dreams of what’s next. There are lots of wonderful conversations you can have. If you’re stuck getting started try one of these.

 

Reading is fun!

 

I love books. There are so many wonderful books out there. Fiction or non-fiction, it’s your choice. But there’s an endless supply of wonderful things to read. If you’re an e-reader person I’d encourage you to try paper, just so you can unplug for a while. And who knows, if you look around at home you may find books you bought that you meant to read but hadn’t got around to yet. Use this as an opportunity to cut down on your tsundoku pile. Looking for a good book recommendation on health and wellness? Consider joining The Healthy Readers Book Club. 

Art Projects

This is a great time to reconnect with your artistic side. We are ALL artists (here’s an article that describes my feelings on this topic exactly. One of my favorite ways to create is to doodle. Whether it’s painting, drawing, coloring books, collage, knitting, sewing, anything, let your creative spirit soar. And the best part is that this doesn’t have to be a solitary practice. If you’re sheltering in place with other people, why not take time to be creative together?

Creative Writing or Journaling

We’ve gotten away from the art of journaling. Many of us think we’re too busy to take the time to set pen to paper. But now? Well, why not take advantage of the time. You can share your thoughts about this time in history, write a story, write poems, or even share stories about your life. You may discover a reconnection to your inner thoughts when you take the time to slow down and actually write. It doesn’t have to be perfect, it doesn’t have to be a Pulitzer prize winning essay. Just write from the heart and express yourself.

Board Games

When was the last time you took the time to play a game. To get caught up in the fun and laughter of a board game, or card game, or some sort of game? Why not haul out those boxes, dust them off, and make it a new family habit. Who knows, you may have so much fun that this becomes a regular weekly practice that you take forward into your new normal when this shelter-in-place situation is lifted.

Whatever your choose for your unplugging time, one of the best benefits is the healthy distraction from the cacophony of media overwhelm. At this point we’re all on the verge of burnout from the ever-increasing noise of the media. Not to say that you shouldn’t be informed, but let’s take a break, some emotional down-time, and unplug, just for a little bit.

Fight Inflammation

Fight Inflammation – 12 Tips To Support Your Immune System

by change, habits, health, immune system, stress

What is inflammation?

Inflammation is a part of the body’s natural healing process. After a trauma of some kind, a cut, an injury, an infection (bacterial, parasitic, or viral), the body responds by sending nutrients and immune cells to clear damaged tissue or fight infection. It’s meant to be a short term response.

The challenge is that when inflammation goes on for an extended period of time it then becomes chronic.  If it continues the immune cells fighting the inflammation can be stimulated to then also attack healthy tissue.  Inflammation that continues for a long period of time is highly associated with a number of health issues. These are broad-ranging and include arthritis, cancer, depression, diabetes, fatigue, and heart disease.

Symptoms of chronic inflammation

Symptoms can be varied. Sometimes they also look like symptoms for other health issues. If you think you are possibly experiencing chronic inflammation it’s important to talk with a healthcare professional to get a proper diagnosis.

Symptoms include:

  • Aches and pains – these can appear anywhere in the body from joints to muscles to other soft tissue areas
  • Acne and other skin outbreaks
  • Anxiety and depression – inflammation can often interfere with neurotransmitter (brain chemical) health which in turn may cause mood disorders
  • Chronic infections – this can be in different areas of the body but seem to reoccur regularly
  • Cognitive decline – studies show that increased inflammation can impact brain health and reasoning skills
  • Congestion
  • Difficulty breathing or shortness of breath
  • Dry eyes
  • Fatigue
  • Gastrointestinal health challenges – this is wide-ranging from abdominal pain, bloating, constipation, and diarrhea, to acid reflux and chronic nausea
  • Obesity – weight gain can be due to what is sometimes referred to as “false fat” where the body holds onto water as part of the inflammatory process

How to reduce your risk

One way to lower your potential for chronic inflammation is to make changes to your diet and your lifestyle. These changes may not have an immediate effect but you need to remember that inflammation doesn’t occur overnight. Steady and regular focus on healthy choices and changes can have a positive impact and help to reduce chronic inflammation.

Foods That Reduce Inflammation

  • Choose healthy fats There are far too many saturated fats in our modern diet. The manufactured ones (margarine, trans-fats and vegetable oils) tend to increase inflammation. We need more omega-3 fatty acids and monounsaturated fats in our diet. These help to decrease inflammation. Good choices in this category include olive oil, nuts, and cold-water fatty fish such as salmon, sardines, and tuna.
  • Forget frying How you prepare your food matters. Frying can create compounds that increase inflammation and negatively impact gut health. Rather than deep-frying, consider sautéing lightly, steaming, or grilling foods.
  • Get more garlic This highly anti-inflammatory vegetable is widely known for its wonderful flavor. Garlic is also anti-viral, antibacterial, and anti-fungal making it a delicious, and beneficial, addition to your cooking repertoire.
  • Reduce refined carbohydrates Food-like items such as breads, cakes, pasta, and other refined products have been highly processed. The processing removes nutrients and makes them quick for the body to break down into sugars. These energy-dense/low nutrient products contribute to weight gain, diabetes, and chronic inflammation.
  • Reduce or avoid inflammatory foods There are a number of foods that contribute to inflammation. These should be reduced or completely avoided in the diet.  They include: coffee, black tea, soft drinks, alcohol (sometimes found in over-the-counter medications or herbal tinctures) nitrates/nitrites, sugar (especially white sugar), vegetable cooking oils, trans-fats (anything marked hydrogenated or partially hydrogenated), artificial sweeteners, and monosodium glutamate

Lifestyle Changes to Reduce Inflammation

  • Avoid Toxins While you may be reading labels on your food products are you also checking personal care and cleaning product labels?  These things can have a high toxin load which is best to avoid. Reading the label and checking the Environmental Working Group’s Skin Deep Database for personal care products or their Guide to Healthy Cleaning will help you avoid many toxins.
  • Brush and floss Brushing and flossing your teeth is an important part of everyday oral health. It’s also effective at maintaining overall body health. This is because oral bacteria can travel through the bloodstream to other parts of the body. Studies show this bacteria to be linked to a number of inflammatory health conditions including gut disease. Recommendations are to brush at least 2 minutes twice a day and floss at least once a day.
  • Move your body Exercise is an important part of overall health. There may be a temporary inflammatory response to intense exercise, however, the long-term impact is improved blood flow, oxygenation, reduced inflammation, and improved mobility and quality of life. There is no one perfect exercise, simply the one that works for you.
  • Stay hydrated Hydration is an essential part of wellness. Dehydration has been shown to reduce metabolic function, increase the risk for a variety of diseases, and potentially to shorten life. Don’t stay thirsty, hydrate.
  • Stress less There is no such thing as a stress-free life. Ongoing, chronic stress has been linked to inflammation. It can be physical, emotional, mental, any form of stress that can have a cumulative impact.  There’s also no one-size-fits-all solution to lower our response to stressful situations. The best solution is to find a mindfulness practice that works for you and focus on taking some time to stress less.

  • Vitamin Zzzzz Most adults need somewhere between 7.5-9.0 hours of sleep each night in order to be rested and to support good physical and mental health. Practicing good sleep habits will have a beneficial impact on overall health and wellness.

You can lower your risk for the impacts of chronic inflammation by paying attention to what you eat, think, drink, and do.  Remember to make positive lifestyle choices and be proactive about your wellbeing. Choose to support your healthy aging by getting chronic inflammation under control.

Sources

Allen, M.D., et al. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019 Sep 5; 4(17): e130949.

Atarashi, K, et al. Ectopic colonization of oral bacteria in the intestine drives TH1 cell induction and inflammation. Science  20 Oct 2017: Vol. 358, Issue 6361, pp. 359-365

Bendsen, N.T., et al. Effect of industrially produced trans fat on markers of systemic inflammation: evidence from a randomized trial in women. October 2011 The Journal of Lipid Research, 52, 1821-1828.

Hall, A, et al. Garlic Organosulfur Compounds Reduce Inflammation and Oxidative Stress during Dengue Virus Infection. Viruses 2017, 9, 159.

López-Alarcón, M, et al. Excessive Refined Carbohydrates and Scarce Micronutrients Intakes Increase Inflammatory Mediators and Insulin Resistance in Prepubertal and Pubertal Obese Children Independently of Obesity. Mediators of Inflammation. 2014.

Mikkelsen, K, et al. Exercise and mental health. Maturitas. Vol 106, Dec 2017. pg 48-56.

Ozawa, M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical Nutrition Volume 36, Issue 2, April 2017, Pages 506-512

Rohleder, N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. Vol 5, Jul 2019. Pg 164-171.

Zhang, J., et al. Thermally Processed Oil Exaggerates Colonic Inflammation and Colitis-Associated Colon Tumorigenesis in Mice. Cancer Prev Res November 1 2019 (12) (11) 741-750.

2020 Word Of The Year: Authentic

by change, habits

Here we are, the start of a new year.  All freshly minted.  Smelling like blank pages, freshly sharpened pencils, ready to rock and roll.  And you know what that means...time for a new word.

The History

If you've been following me for a while you know that each January I choose a word to serve as my focus for the next 12 months. I've been doing this since 2014.  Previous words have been, Inspire, Change, Balance, Focus, Mindfulness, and last year's word, Simple. 

It turns out last year was anything BUT simple. However knowing that this was my word, and having it on my inspiration board, meant that when I was evaluating things, or trying to bring order into chaotic situations, my uppermost thought was how to achieve that ideal of simplicity.

I like to encourage my friends and readers to pick a word as well and I love hearing about their word, what it means to them, and how they anticipate it will support them in the coming year.

Definition

Like previous years, the task of choosing a word is an important one. Not something I take lightly. I need to mull over the choices that seem to call to me until eventually settling on one that feels just right. Every year I find myself surprised at how the word somehow seems to find me. It's never a flippant or lightly chosen one, but one that I've truly searched for.

The word I've chosen for this year is Authentic - [ aw-then-tik ] - adjective

Top tips for clean eating

Three Top Tips For Clean Eating

by breakfast, change, fats and oil, gluten free, gmo, habits, health, ingredients

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

  • Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
  • If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
  • Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
  • Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

  • An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
  • Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
  • We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.

lotus flower - meditation tips

Ten Tips For Meditation Newbies

by gratitude, habits, health, meditation, Uncategorized,

Why meditate?

Meditation, especially mindfulness meditation, is getting a lot of attention these days.  As people begin to really understand and accept the idea of a mind-body-wellness connection, this practice is becoming more popular. And studies show that meditation has a wide range of health benefits:

  • reduces stress
  • reduces anxiety
  • increases focus
  • improves self-awareness
  • may help with memory
  • may help reduce addiction and addictive behaviors
  • improves sleep
  • has been shown to help reduce pain

Getting started

Many people can be hesitant or nervous about starting a practice. That’s because most people equate meditation with sitting still for hours, possibly in lotus position (if your knees bend that far), hands in a mudra position, all while chanting Om and clearing your mind of all thought. While that can, as does, work for some people, for many other’s that simply isn’t going to cut it.

We tend to forget that we are all bio-individual human beings.  Mind and body. So just as one particular diet is not going to work for every single human on the face of the planet, there is no one single meditation practice that works for everyone either. It’s important to find a practice that works for you, that means one that you are comfortable with and are willing to continue to practice.

Meditation is not meant to be overwhelming. It can be simple and enjoyable. It can even be something simple like a gratitude practice one to two times per day. If you want to start or improve your meditation practice without stress, however, there are a number of things you need to know. Getting a good start will help you enjoy the process of learning, support you while you find what works for you, and increases your ability to maintain a balanced meditation practice.

Tips for meditating

  1. Start slow Most people seem to think that they need to jump into an extensive practice, meditation for 30 minutes or an hour at a time. It’s better to begin and develop a practice, even a short one, that you can stick with. Starting with even as little as two to three minutes can be a good start. And you’ll feel so good about it that you’ll want to continue.
  2. Stretch first Especially if you’re new to a meditative practice, sitting or lying still, even just for a few minutes, can get, well, a bit fidgety. If you move your body first, stretching, bending, even just jumping in place if that’s what you need to do, you’ll be much more likely to clear your energy enough to be able to be calm for your practice.
  3. Remember to breathe Sometimes the easiest way to get started is to simply focus on your breath. Breathing helps you maintain awareness and connects you to the present. It also allows you to focus on breathing deep into the belly for full relaxation and oxygenation.
  4. Counting helps If you’re having a hard time focusing on your breath you can add a simple counting practice which has the added benefit of creating just a little more awareness.  One popular method is called box breathing. This is where you breathe in for a count of four, hold your breath for a count of four, breath out for a count of four, hold your breath for a count of four.  Repeat.
  5. You’ll still have thoughts Clearing your mind of all thought is extremely difficult. Instead of trying to not think, simply let your mind float. When you have thoughts come up, and they will, acknowledge them. Don’t focus on them thought, simply recognize that they are there and then return your focus to your breath..
  6. Get comfortable You are not required to bend yourself into a pretzel shape in order to achieve some sort of meditative nirvana. If you’re doing a still meditation (which is what most people start with), simply sit or lie comfortably.  Adjust your body to make sure you don’t feel cramped or crooked. Rest your hands comfortable, at your sides, on your belly, on your lap, whatever works for you. Making yourself comfortable first means you won’t get distracted from your practice by discomfort in your body.
  7. Use a timer Especially in the beginning, the temptation is to keep cracking open your eyeballs to peek and see how much time has passed.  Yes, even if you’re just meditation for two minutes.  If you’re not used to it, two minutes can be a long time.  A timer allows you to let go of that concern because once your time it up it lets you know.  You may find yourself surprised at how quickly the time passes when you don’t have to worry about it.
  8. Try meditating multiple times per day By trying different times of the day you’ll find the time that works best for you.  You’ll probably also discover that, especially in the beginning, it’s easier to do 3-4 mini sessions while you work your way up to a longer one. s
  9. Be patient Like anything new, in theory, it would seem that it should be really easy to meditate.  Especially if you’re only doing it for a few minutes. But we’ve become conditioned to always being busy, especially with technology and our always-on social life. It takes time and effort to break this habit. Be kind to yourself, be patient and know that you will get there.
  10. Keep it up Make it a habit to set aside time every day for meditation.  The more you do this the more you’ll come to appreciate the restful break from our overscheduled and busy lives that meditation provides. Don’t push yourself to move too quickly. Simply acknowledge that you are building a new skill, and that takes time.

Bonus tip

Unless you’re using one of the meditation apps listed below, be sure to turn off your cellphone so that you are not interrupted while you’re trying to meditate. Even if you are using an app, set it to do not disturb so that you won’t be in the middle of a session when your phone goes off.

Meditation resources

There are a number of resources out there that can help you as you learn to build your practice. These include meditation apps and books. Don’t forget to invest in a comfy pair of yoga pants, and maybe even a yoga mat or a zafu meditation pillow, if you’re going to do a more traditional style of meditation.

Beyond Meditation: Making Mindfulness Accessible for Everyone

This book is an essential resource for anyone seeking to understand the effect mindfulness has in one’s life journey. It is filled with practical techniques, guided meditations, stories, and other nuggets of wisdom that can help ease your journey through the world. 

Read

The beauty of meditation is how many different ways there are to practice it and how easy it can be. By incorporating a meditation practice into your life you'll achieve both physical and mental benefits. Using the tips and resources listed above you’ll become skillful at this wonderful practice, developing a healthful habit that you can enjoy for the rest of your life.

Shopping The Perimeter Of The Grocery Store

by food fraud, gmo, grocery, habits, health, ingredients, shopping guides, Uncategorized

Is it Safe on the Outside?

There are over 50,000 items for sale in a typical grocery store. The sad truth is that most of them are not food. They are processed conglomerations of ingredients. Because of this, there’s a common myth that if you shop the perimeter of the grocery store you’ll be “safe” from food challenges. More and more people are shopping just the “outside” of the grocery store, convinced that if they avoid what's in the middle they're only getting healthy food. Unfortunately, this is not true.

Most grocery stores are set up in a similar pattern. Walk into the produce section which is usually near the bakery or the deli. Moving around the outside edges, the perimeter, of the grocery store you'll find the fish counter, meat, poultry. The dairy section is at the back of the store. This is because the further into the store you have to walk to buy staple ingredients, such as milk, eggs, and butter, the more time you spend in the store. The longer you are there the more money you are likely to spend. On the inside aisles is where you’ll find all of the packaged, canned, and frozen foods. You often have to walk through them to get from one section to the next, increasing the possibility that you will be tempted by what is in the aisles.

Does It Belong Here?

While the fresh food is usually found on the perimeter of the grocery store it's important to be aware of two big issues that impact that section of the grocery store. The first is something called product placement or product creep. Grocery stores and food producers are well aware that consumers are purchasing more heavily from the outer edges of the store. Their job, however, is to sell as much as they can. One way they try to influence consumers is by moving in items that would not normally be in a particular section (but that go with those foods).

One example of this would be finding packaged shortcake, glaze for strawberries, and cool whip or some form of canned whipped cream in the produce section at the height of strawberry season. The grocery store may attempt to promote this as being “for your convenience” but the truth is it's there to tempt you to purchase it and to increase their sales and profits.

Unfortunately, if you don't take the time to read the labels you may get more than you bargained for. That glaze for strawberries, for example, contains genetically modified ingredients, excessive sugars, artificial colors, and possibly MSG. Rather than just getting fresh fruit, if you purchase these add-on items you're also buying a wide range of chemicals and additives which may be harmful to your health.

This happens all around the grocery store. Salad dressings by the salad, seasoning mixes and marinades by the meat, etc. Product placement is a big factor for grocery stores. As a matter of fact, food manufacturers pay something called a slotting fee to grocery stores to determine where in the store their product will appear. This idea of manipulating the perimeter is a big reason that eggs and dairy are all the way in the back of the store. The grocery chain, and by extension the food manufacturers, are looking to get you to spend as much time in the store as possible and encourage impulse buying. They know that the longer you are there the more you will spend.

What's In What You're Eating?

Another major concern with shopping the perimeter of the grocery store is not just what the food items are, but what's in them. Unfortunately, it's things that we can't really see that pose an even bigger challenge to health.

Produce

When shopping in the produce department the second thing you need to be aware of is the Dirty Dozen. Those twelve fruits and vegetables which are highly contaminated by pesticides. Eating them increases the toxic body burden. This list changes each year as the Environmental Working Group evaluates the current state of pesticides and toxins used to grow produce. The only way to avoid the toxic burden of the Dirty Dozen is to purchase organic for those twelve fruits and vegetables. To make it easy to remember the list (and stay on top of the changes) simply download the Environmental Working Group's free app, EWG Healthy Living (ios and android).

Meat and Poultry

In the meat and poultry section buying organic is your best choice. Conventionally raised animals are given high levels of antibiotics, partially to keep them healthy in spite of the crowded conditions they are raised in. It’s also because these antibiotics act as a growth stimulator. Unfortunately, the antibiotics are passed on through the to end product when we then wind up consuming them. It’s important to note that the overuse of antibiotics in farming has led to an increase in antibiotic-resistant bugs. Conventionally raised animals are also allowed to be raised on genetically modified (GM) feed which is often heavily laden with pesticides. These items can have an impact on your body as well as affecting the environment. Note that the term “natural” is not the same as organic. Although there are some rules around the natural label when it comes to meat products, this label still allows for the use of GM/pesticide-laden feed. The only way to avoid added hormones, pesticides, and genetic modification is to choose organic.

Dairy

The dairy section is another area of concern. Not only because of the antibiotics, GM feed, and high levels of pesticides found in conventionally sourced dairy products, but also because of added hormones. rBST sometimes referred to as rBGH, is a growth hormone which causes cows to produce more milk. Studies have shown that dairy with rBGH tends to have more Insulin-Like Growth Factor 1 (IGF-1). This, in turn, has been linked to cancer, specifically of the breast, prostate and gastrointestinal tract. Although it is possible to do the research and avoid dairy with added hormones if it is conventionally raised all of the other issues still remain. Once again, choosing organic is the best, healthiest option.

Summary

  • Be on the lookout for product creep — items that are in a category where they don't belong
  • Be mindful of the Dirty Dozen fruits and vegetable, buying organic for those choices
  • Choose organic meats to avoid added hormones and antibiotics
  • Avoid added hormones and antibiotics in dairy products by choosing organic
  • Read labels to help you avoid negative ingredients

2019 Word Of The Year: Simple

by habits

Since 2013 I have picked a Word every year to be my focus for the upcoming year. As I've written about before it's never an easy process.*  As a matter of fact, it can be downright difficult to pick one single word that becomes the guiding focus of the year. And oddly enough it's amazing how much that word will resonate throughout your year and your life. Last year's word, Change, for example, turned out to be really powerful on a lot of different levels both personally and professionally.

New Year New Word

This year, as I was going through the mental gyrations that I go through each year, I was beginning to despair of ever finding just the right word. I usually start by reading the words from previous years. This allows me to revisit my thought process and to reconnect with my intention setting goals. I then reflect back on the previous year; giving myself a report card of sorts. 

Luckily I'm not the only one who does this. At an end-of-year wrap-up meeting with some colleagues, we wound up discussing how challenging it can be to narrow your focus for the year ahead to just one word. One of my friends, Kirstin Nussgruber, mentioned that her word of the year for 2019 was going to be Simple.  As soon as she said that it really resonated with me. I announced that I was borrowing it and we were going to be word-buddies for 2019.

The Meaning of a Word

Part of the reason that picking a word is so difficult is that, for me, it that it has to truly have meaning. There has to be some deep reasoning behind it to make it my word. This is because for an entire year I am going to sit down and regularly focus on this word.  It's also going to start showing up in my life in a lot of different ways.
Sometimes, like this year, it's an internal "click" which lets me intuitively know that I've found the correct word. Once I've found the word, whatever it is, I then need to absorb it on a number of different levels in order to really make it my own. I start by looking up the meaning and then doing some journaling and introspective thought around the word.
According to the dictionary some of the meanings of the word simple are as follows:

Simple
[sim-puhl]
adjective,sim·pler, sim·plest.

  1. easy to understand, deal with, use, etc.: a simple matter; simple tools.
  2. not elaborate or artificial; plain: a simple style.
  3. not ornate or luxurious; unadorned: a simple gown.
  4. not complicated: a simple design.
  5. not complex or compound; single.
  6. occurring or considered alone; mere; bare: the simple truth; a simple fact.
  7. free of deceit or guile; sincere; unconditional: a frank, simple answer.

A Personal Journey

This resonates with me on so many different levels. First, and foremost, I am craving some simplicity in my life. After dealing with the last 16 months since Hurricane Harvey life has, quite frankly, been a bit of a roller coaster. Simple sounds really good right about now. There are a lot of areas of my life, home, work, relationships, personal development, that could all benefit from a focus on simplicity.

I also find myself really loving the idea of simple as not complicated. What I do, as The Ingredient Guru, can sometimes be very challenging for a lot of people to get stay abreast of. There is so much misinformation, conflicting information, and partial truths that staying on top of what's really in and on your food is a full-time job. I'm lucky, I love what I do, the research, delving into the information, and sharing. I'm also tremendously grateful that people see me as a trusted resource. I like taking what can be an overwhelming topic and making it simple, i.e., easy to understand and to implement.

Find Your Word

I encourage you to adopt the practice of creating an intention word for the year. You'll be amazed at how powerful it can be to condense the focus for an entire year down to one single word. If you'd like you can even join in the fun with others over at OneWord365 and see who else is in your word tribe. 

And whatever the upcoming year brings for you I wish you warmth and wonder, joy and health.  Be well.

* Prior words of the year: Inspire, Focus, Mindfulness, Balance, and Change.

 

Six Reasons To Love Adult Coloring Books

by habits, health, ingredients, meditation, personal care, stress, Uncategorized,

When you first think of coloring, you might picture children with bunches of crayons excitedly coloring in books with their favorite cartoon characters. But there’s a growing trend of adults that enjoy coloring. This has brought about the release of more complex coloring sheets and books designed exclusively for adults.

Many adults have discovered that not only is coloring fun, it also has health benefits, too. As a form of self-care (and self-care is one of my "ingredients for a healthy life") coloring books are right up there for a simple, easy way to take a break.  If you’ve been thinking about adding coloring books to your self-care strategy, here are some of the ways this hobby can help support better health:

  1. Stress reliever
  2. Elevates mood
  3. The Un-tech Effect
  4. Improves focus
  5. Anyone can color
  6. Highly portable

 

1. Stress Reliever


According to a study published in the Art Therapy: Journal of the American Art Therapy Association, coloring in mandala or geometric patterns appears to lower stress and anxiety levels.  

When your body is stressed it produces cortisol.  In small doses this hormone can be beneficial, helping you get through a nerve-wracking speech or boosting your energy when you're in the middle of a crisis such as a car accident. Too much cortisol over an extended period of time can lead to health problems. Problems like type 2 diabetes, obesity, high blood pressure, and anxiety.

While coloring doesn’t prevent you from producing cortisol, it’s believed to help lower your cortisol levels. This may be because coloring allows you to get into the creative zone and focus on something enjoyable, rather than worrying about your problems. This, in turn, can help you to relax and release the tension in your body.

One of the conclusions of the Art Therapy study was that “It seems that the complexity and structure of the plaid and mandala designs drew the participants into a meditative-like state that helped reduce their anxiety.”

 

2. Elevates Mood


Besides easing stress, coloring can also improve your mood. This could be due in part to the fact that no one is judging your art. In many ways, coloring is a freeing experience for adults. It may also be because coloring can lead to something called flow. 

Developed by positive psychology cofounder, Mihaly Csikszentmihalyi, flow is the concept of a highly focused mental state. When in a state of flow you are removing outside distractions.  Using coloring as something to create that flow, you let go of stress (as mentioned above) and are focusing the simple act of coloring. This can provide space which allows you to unwind.  Your flow state can then boost creativity, productivity, and positivity.

 

3. The Un-Tech Effect


Let's face it, our lives are immersed in technology. Your phone, your watch, your computer, tablet, and television are all highly technical and always pulling for your attention.  Even our homes are becoming smarter and more high tech. Doorbells, lights, heating systems, refrigerator, and more are requiring us to tap into technology. All of that technology interface can be overwhelming, overstimulating, and somewhat stressful. It feels like you are always surrounded. That's because you are.

Yet with just your imagination, some paper, and a few coloring tools you can set aside some me-time and take a break from all that technology. Your brain will actually function better after a break and you'll feel calmer too.

 

4. Improves Focus


Another advantage of coloring is that it improves your focus. Many people find that coloring while listening to webinars or lectures makes it easier to absorb the information. Some of this may be due to an innate tendency to be a kinesthetic, or hands-on learner. But even those who aren't typically kinesthetic learners may benefit. Many people find that keeping their hands busy, means their mind is less likely to wander.

Because coloring gives you better focus and more clarity, it can also be a good activity to do before you sit down to set goals or develop new strategies. Many highly creative people, such as Albert Einstein and Thomas Edison, found answers to problems they were working on when they took a break and didn't focus on the problem. The creativity required for coloring may help you think of new ways to tackle your goals and get the results you're looking for.

 

5. Anyone Can Color 


Many people suppress their artistic impulses telling themselves that they simply aren't creative. The truth is we are all creative. We all have that spark within us. The beauty of adult coloring books is that when you're coloring it's a no pressure situation. You're not expecting to have your coloring pages hung in a famous museum. You're simply coloring. And you don't even have to color inside the lines if you don't want to. You can make green clouds, pink skies, or anything your imagination can conjure up. It's a totally personal choice of what you color, what colors you choose, and how you put everything together.

 

6. Highly Portable 


Coloring is one of those activities that can be done anywhere. There are even small books or tiny coloring kits that can be tucked into a purse or a backpack to have at the ready. Perfect for long waits at the department of motor vehicles or alone at a coffee shop. Wherever you are and whatever time you have available, coloring can fill in the gaps and give you a healthy break.

If you love to color and are looking for new sources of coloring material be sure to check out my ebook, Mira's Marvelous Mandalas with 55 ready to print beautiful mandala designs to bring you hours of creative fun and mindfulness.

Get the ebook

Favorite Instant Pot Tools

by crockpot, family, Gifts, habits, health, questions, shopping guides, Uncategorized

I was a little late jumping onto the Instant Pot train, but now I really can't remember what I did without it!  It is my absolute favorite tool in the kitchen. Pressure cooking made easy-as-pie (hmmm... I haven't tried making a pie in my pot yet...)  The ease alone would be enough but Instant Pot takes it even further - a slow cooker, rice cooker, steamer, warmer and sauté pot, and that's just the 6-in-1 model.  The 9-in-1 model also makes yogurt, cooks eggs, sterilizes AND makes cake. All this multi-tasking, no hogging my kitchen counter space - it's a keeper. So I've given my Instant Pot it's very own drawer, to store all its handy accessories.  Here are my favorites.

TEMPERED GLASS LID
A clear glass lid is perfect for when slow cooking, sautéing, keeping food warm, or even serving direct from the pot.
Instant Pot Tempered Glass Lid

STAINLESS STEEL INNER COOKING POT
Having a second inner pot makes it really easy to prepare multiple dishes. I find it especially handy when I’m meal-prepping. I can make a main dish, and then quickly pop in a new inner and make quinoa, rice a veggie and such. It’s almost as handy as having two Instant Pots.
Instant Pot Inner Cooking Pot

SEALING RINGS
The Instant Pot lid sealing ring is made of silicone. It’s really durable and will last you a long time. It can, however, hold onto food odor. I wash mine in my dishwasher after each use. I also periodically “steam-clean” it in the pot - toss a couple cut up lemons and a cup of water into the pot and cook on manual high pressure for fifteen minutes. I do have a second ring to use when I make a neutral or sweet dish and I really want to ensure no savory aromas are transferred.
Instant Pot Sealing Rings

STACKABLE INSERT PANS
Stackable insert pans are great when you have more than one dish you can cook at once – steaming, cooking veggies and rice. Or cooking two dozen hard-boiled eggs at a time. These make reheat leftovers in the Instant Pot so easy and fast, a much better choice than using a microwave.
Stackable Stainless-steel Insert Pans

STEAMER BASKET
A steam basket or rack is essential for Instant Pot cooking. I especially like one with moveable sides so it can adjust and accommodate food of all shapes and sizes. I like the extendable removable handle on this XOX model, it’s handy when lifting hot food from the pot.
OXO Good Grips Stainless Steel Steamer with Handle

TRIVET-RACK-STAND
I use a taller trivet in addition to the trivet that comes with the Instant Pot, so I can cook in several layers. I’ll often cook things like sweet potatoes on the lower level and place an entrée in a pan above on the higher level. If you do this, take care that the height of the tallest item is not higher than the pot’s maximum fill line.
Trivet Rack Stand

HOT POT GRIPPER CLIP
Sort of like a hot pad’s much stronger studier weight-lifter cousin. Just clip the grip end onto the hot pot, or pan or basket and lift it from the Instant Pot. My friend Coleen, an Instant Pot veteran, gave me these when I first got my pot. She was absolutely right about how much I’d love them!
Hot Pot Gripper Clip

CHEESECAKE PAN
Perfect for cheesecake, tarts, quiches and more cheesecake. This pan was designed with Instant Pot cooking in mind, it has a handle for lowering into and lifting out of the pot. The only problem I have found with this pan is that it is too easy to make cheesecake. It's very tempting to have cheesecake every week. LOL
Stainless Steel Cheesecake Pan

YOGURT MAKER CUPS
My Instant Pot doesn’t have the Yogurt function (sad face) so this yogurt maker cup set is on my wishlist for now. When it’s time to give my pot an Instant Pot sister, it will be the yogurt-making 10-in-1 model.

COOKBOOKS: Now that I have an instant pot and love the versatility of this device I realized I needed a couple of cookbooks to help me find delicious recipes as well as instructions for standards like chili. Here are the ones I have: The Ultimate Instant Pot Cookbook  and Dinner In An Instant 

If you loved this list, be sure to check out my Favorite Kitchen Tools list. I've done the research so you don't have to!

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