A Packet Full of Hope

It’s simply a small envelope. With a picture on the front and a brief description. A seed packet may contain the seeds of zinnias, pumpkins, or string beans. But something else is tucked into these tiny colorful envelopes….hope. Like the simple quote by the delicate-as-a-flower Audrey Hepburn, “To plant a garden is to believe in tomorrow.” That certainly is what we have been waiting for during this long arduous year-a tomorrow of normalcy, a tomorrow of health, and a blissful tomorrow when family and friends may easily surround us. Ah, to hug again! We hope for the normalcy we enjoyed not that long ago. Seeds, in their own sweet way, can help us hold onto hope; that another growing season will bring us closer to those days for which we are longing.

Last year’s resurgence in gardening hit like a mega-storm. Whether it stemmed from the shock of seeing somewhat depleted grocery shelves, the stark realization of a fragile supply chain, or a simple hobby and diversion while in isolation, it has proven itself to be what many gardeners already knew: an activity that benefits us physically, emotionally, and spiritually. In times of angst, such as we have been experiencing, gardening has both introduced and reminded so many people of its myriad of fulfilling positive attributes. 

I’m guessing that like me (a gardener, coincidentally), you’ve heard stories of Victory Gardens and their place in WW1 and WW2. I was stunned to learn that during WW2, roughly 40% of the nation’s fresh vegetables were harvested from the country’s almost 20 million victory gardens. Those are some impressive numbers (and a whole lot of zucchini) as well as tremendous involvement and commitment from the population. These gardens served their part in the war effort, feeding millions of citizens, but unfortunately, after the war(s) ended, many were abandoned and yards were soon admired for their expanses of lawn, not tomatoes and lettuce. Or even zucchini.

Fast forward to 2020, and the gardening bug swarmed our nation. The W. Atlee Burpee and Co. seed company sold more seeds in March of 2020 than in any other point in the company’s history, and being 144 years old, they’ve seen many a growing season. Online tutorials on how to build garden beds were in hot demand as well. Folks got building and growing during the year 2020, spurred on by the most unlikely garden advocate: a global pandemic. 

Will this upcoming season be the same? Covid is still amongst us and there is uncertainty regarding as to when the country can return to its mask-less, relaxed, go-anywhere-and-see-anyone existence. However, despite numbers still surging, in some areas of the country, people have become somewhat acclimated their daily lives within this new realm. While grocery shelves are still periodically not fully stocked, it’s not sending people scrambling the way it did a year ago. Talk of toilet paper has waned (hallelujah). But, here’s hoping that the enjoyment and nurturing of gardens will not be abandoned as people potentially wander a bit further from their yards than they did last summer. 

After living through 2020 which was a year marked by all manner of losses-lives, jobs, human connection, schooling-gardening can continue to be an elixir to help us mend those emotional traumas and help us to process the grief and stress that we experienced. And it can also bring joy and nurture our souls.

Gardening and being out in nature has been shown to:

-Decrease depression and ease anxiety and stress-Microbes in the soil and Vitamin D from the sun boosts serotonin (the happiness hormone) and lowers blood pressure

-Aromatherapeutic benefits-Literally, stop to smell the roses. And the herbs. And the grass. From calming to energizing scents, a garden holds them all!

-Increases your self-esteem-Learning what your body is capable of increases confidence in it

-Helps balance mood disorders-Regular access to green spaces reduces stress, fear and sadness, even quelling anger.

-Good cardiovascular benefits-Manual labor with digging, hauling, weeding, planting

-It is life-affirming-Witnessing growth in the garden helps to support nature and the process of nurturing of a living thing

-Gardening encourages people to “be in the moment”-Increases attention span and focus, even going to far as to be seen as a meditative practice.

-A great activity for family bonding-All ages can participate!

-Can result in healthier eating habits-One gains knowledge about how food is grown, and has the the opportunity to taste fresh foods straight from the garden. Also can encourage new cooking practices and exploration.

There are also so many ways to garden (even for those with self-proclaimed black thumbs)!

Flower Gardens-pots, containers, raised beds, backyards. You could even plant a small child’s flower garden in an old wheelbarrow. It it stands still and has drainage, go for it!

Water Gardens-soothing sounds, relaxing, filled with aquatics plants, fish and frogs

Vegetable Gardens-plant veggies you love and veggies that are new to you. Experiment and you might find some new favorites.

Herb Gardens-whether for cooking, medicinal uses, aromatherapy, or just plain beautification

Pollinator Garden/Native Plants Gardens: when you plant species that attract pollinators, you help the bee populations, which in turn help our food systems and natural habitat. A win-win for friends big and small. (Did you know? in 2019, 23.1 million adults, or 9% of population, converted part of their lawn to a natural or wildflower landscape. Source: National Wildlife Foundation)

Easy flowers and veggies to grow from seed:

Flowers-Poppies (simply throw into the garden at last snow!), Sunflowers, Penstemon

Dianthus-Cheddar Pinks, Lupine, Columbine, Eriogonum (wild buckwheat)

Veggies: Pumpkins, Lettuces, Green beans, Peas, Radishes, Carrots, Cucumbers, Beets, Zucchini, Allium (chives)

Other seeds of inspiration:

-Consider joining a seed swap with local gardeners

-Some community (book) libraries now have “seed libraries” and it’s a great way to acquire a few new specimens to try growing

-Put word out to local friends and see about swapping plant material-this gives you an opportunity to get to know your neighbors and fluff out your garden!

As pointed out in the book The Little Book of Lykke, Secrets of the World’s Happiest People (Wiking), gardening fosters our sense of connection, both to people and to our land. Gardening encourages us to think more about our food and our health and how those are connected. Beautifully and effortlessly, working with the land is a language that breeches all barriers, from age and sex, to race, religion, culture and abilities. It is ingrained in us and when we foster that connection, to both the land and others, we feel more fully connected and grounded to our world. And dare I say, hopeful.

(Originally published in E.P.I.C. Conscious Living Magazine, March/April 2021)

Photo credit: micheile-henderson-r7cvEQzOBGM-unsplash.jpg

Getting Grounded

As we immerse ourselves into these usually blissful summer months, our world is still caught in a global crisis that, unfortunately, has not revealed its end. Moving through our everyday life is not what it once was and for many of us, feelings of anxiety can easily color our perspective. It is challenging to feel grounded when we don’t know what’s to come and how to go about achieving a modicum of comfort when the evening news paints such grim pictures. It's tricky for sure, but thankfully not impossible with some small adjustments. In our little corners of the world-our homes-focusing on grounding can help buoy us. As someone who believes wholeheartedly in small things making a difference, my hope is that these ideas will add some positive notes to your days.

Grounding, used in such phrases as “well-grounded”, “feel grounded” or “have both feet on the ground” denotes a balance, being present, as well as comfortable and peaceful. It denotes a foundation and a sense of being down-to-earth. Grounding is also a term for the physical act of walking on the ground itself; being one with the actual, physical planet that sits beneath your feet. 

Here are a variety of ways you can begin to ground yourself…

Explore your yard

No matter how small or how big, wander outside in the fresh air. If you have the luxury of a backyard, walk barefoot in the grass. Feel the sensations between your toes. Notice the texture, and how your feet find the contours of the ground under that grass. This process is still being studied but early studies seem to point in the direction of our bodies reacting positively and in conjunction with the energy of the Earth; reducing inflammation, being able to calming our systems and even help with circulation and immunity. When we connect with the earth, without shoes, we are placing ourselves right up against this powerful source of natural energy. Walking on soil, laying in the grass, walking even on concrete (but not asphalt), wading into the water or on sand, we are allowing ourselves to connect. Do have flowers or plants in your yard? Take a few moments to really look at them. Have you ever noticed how they are configured or the variety of colorations? Often, we quickly scan a scene but seldom take time to focus on each individual component. If your living space does not have a yard, per se, but maybe a balcony, enjoying the sun, breeze and sounds of nature will have beneficial effects on our mood as well. Soak it up, be a sponge!

Exercises for Grounding
When you are feeling anxious or overwhelmed, breathing deeply for a few short minutes is highly beneficial for resetting our systems. It sounds so elementary, doesn’t it? But breathing is our life source and without realizing it, our breaths are often shallow and halted. Quiet yourself for a few moments-turn off the tv, or just before you nod off to sleep at night or even first thing in the morning-as an energizing, yet calming action. Breathe in slowly and feel your stomach expand, as if it is a balloon filling with air, then in a controlled fashion, exhale and slowly, slowly, slowly let that air out of that balloon and you will feel the top of your torso expand. 

You can also ground yourself by focusing inward and doing a full body scan, as a way of setting your foundation. How is your body feeling today? Are some areas tense, others relaxed? Until you cue into your inner superhero scanning, you won’t know. Take this time to loosen them up as you discover which areas need attention and care. 

In Your Home

Creating a home that makes us feel safe and secure works its magic in profound ways. It is, after all, where we begin and end each day. Small things add up quickly in our homes; 

-A simple bouquet of real flowers on a table or new houseplants (try a large one to really bring that outdoor feeling inside) add that natural element, add beauty, and even can contribute to improving the air quality. Simple, easy and inexpensive.

-Use scents to bring the outdoors in by using a diffuser, diffuser reeds, or dabbing your favorite aromatherapy oils on yourself. Again, elemental yet profoundly healing. Rosemary fosters feeling of contentment, lavender is stress-relieving, and peppermint and citrus scents perk you up, to name a few. Believe it or not, I dab a bit of vanilla extract on my wrists when I am baking, which puts my mind in a happy place while I create. Experiment though, because you never know what scent will work wonders to raise you up when you need it. Maybe you love the smell of spruce because it reminds you of your favorite woodsy vacation spot-that might well be your happy scent that brings you a feeling of ultimate calm. 

-Create a nook in your home for total relaxation. It can even be a single chair near a window with your favorite view of the outdoors. Make it someplace where you can rest for a few minutes, recharge and feel comforted. Outfit it with a blanket in your favorite fabric, a pillow that, in the words of Goldilocks, is just right, place a stack of favorite books or magazines nearby, and maybe add a little step stool or poof to elevate your feet. We all need to get off of our feet periodically to recharge. This will be a spot where you can sink into that swaddles you like a big comforting hug. Again, a simple solution created by things you already have in your home. 

In the Kitchen

One of the most fundamental ways to ground and nurture ourselves and our loved ones is by feeding ourselves well and gathering around the table together. Food is communal and a beautiful way to connect with each other. Now is a perfect time to try some dishes that you don’t usually have time to make or to teach your children how to cook. Mix love and care into it and just watch the beautiful and delicious things you will create. As summer starts to roll in, gardens and farms will quickly start offering up beautiful bounty. Experiment with new foods, let children pick out a new item from the farm stand that appeals to them. Helpful foods to eat at this time are mood-boosting foods that add beneficial nutrients to our systems and/or balance sugar levels (eggs, yogurt, oats, leafy greens), cooling foods as the temps rise to regulate our systems (cucumbers, cilantro, avocado, zucchini), and even comfort foods using seasonal produce (vegetable lasagna, tasty gazpacho or fruit soups, for instance).

In Attitude

Consider beginning a gratitude journal. Feelings of chaos and the great unknown leave us feeling vulnerable and being isolated from friends and family adds to our uneasiness. However, counting our blessings and focusing on what we do have presently helps tip the scales in our perceptions of the world around us. Any day can be a starting point to helping yourself feel truly present and thankful for what you have in your life at this moment. I have found that starting my day by recounting 5 small (or large) things that happened the prior day can set my day off of a gracious foot. I’ve noted items as sweeping as “my family is safe” to a small note of witnessing the first bloom appear in our garden. Large, small, it all adds up to being present in the moment and creating a sturdy footing.

(Originally published in E.P.I.C. Conscious Living Magazine, June 2020)

Photo credit: A. Guilbault

In Pursuit of Zzzzzs

Who here has a fitness tracker of some sort-a Fit Bit, Apple Watch, Garmin, Oura Ring? I received a new Fit Bit for Christmas this year and I’ve been exploring all the different ways it can help monitor one’s health. A function that I had previously skipped over with prior Fit Bits was Sleep monitoring. I’ve always been a pretty sound sleeper and generally haven’t had troubles getting to sleep or staying asleep, aside from those sporadic nights when my head is buzzing from too much later-evening scrolling (tsk tsk) or Mom worries about my kids. Even the over-50 issue of getting up to go use the loo in the middle of the night isn’t a huge disruptor when it happens. Needless to say, poor sleep really isn’t a concern of mine so I really hadn’t thought too deeply about it (and did I just jinx myself by saying that?).

However, in the spirit of truly understanding all the functions of this new fit tracker and also how it relates to my over-50 status, I thought I’d really key-in to it’s capabilities. Read the manual, spend a few minutes reading up what different screens actually do. To be honest, with technology and machines and appliances, I’ve always been a keep-the manual close by and simply consult it on a need-to-know basis kind of gal. Whether I’m in the minority or majority with kind of functioning, I have no idea, but I do know there are some people who love diving into manuals and gobbling up all of that teeny-print. I am not one of them. The fact that my iPhone came without a manual was reason to buy it based on that alone, as far as I was concerned.

Maybe it’s a sign of some maturity on my part, or a reckoning with my age and truly understanding these new phases in my life, but the FitBit has spurred me to, *gulp*, read the manual. Or at least the online app that explains stuff. So, hello sleep tracker mode. Turns out that when you wear the tracker at night (I hadn’t previously), you’ll get a sleep score the next morning. A little prize of information about yourself to go with your morning cup of joe. This is definitely life over 50, she laughs. I’m good with that though, honestly. Knowledge is power and it’s better than living in the dark (but sleeping in the dark, well…).

The Sleep Score is based on how many hours you sleep along with the sleep stages and how long you are in each, thus resulting in the actual quality of sleep you are getting. This has been one of those weird lightbulb, I-was-today-old-when-I-realized moments, about considering the quality and consistency and not just the quantity of the sleep you get. All of a sudden, a checklist beyond “I got into bed before 11pm” has grown considerably in the area of sleep health. Sleep score includes your periods of Awake, REM, Light and Deep sleep, along with the total hours you were in bed and lying down and the oxygen variations in your sleep, which relates to blood oxygen saturation and ultimate breathing issues. So while you could say that you were sleeping for 8 hours last night, in reality, the amount of real, deep, good sleep could be considerably less. On my Fit Bit, if I wanted to spring for some Premium features, I could also find out my sleeping heart rate and how much I toss and turn each night. Who knew? Talk about eye-opening (ironically).

In short, wearing this device has put a whole new slant on my awareness of sleep and the new goals of getting more quality sleep time. Something so Inherently simple is, in reality, a little more complex than we thought but happily, there are ways to stack the bed in our favor.

Moving forward toward bedtime…

1. Keep tvs and phones out of the bedroom

2. Determine your reaction to caffeine, since every body reacts differently to it. Knowing this info will impact when you should switch to non-caffeinated drinks in advance of your bedtime. Rough estimates say a minimum of 6 hours prior to sleeping.

3. Create a rhythm for your bedtime (just like so many things that are rhythmic in our day) and try to stick to it as much as possible. You’re basically trying to train your body to understand when you sleep and when you wake up.

4. Wind down before you hit the sheets. Read, listen to calming music, do a meditation, take a warm shower, whatever works for you to calm your brain and body.

5. Exercise and physical activity during the day generally leads to better sleep at night.

6. The darker and cooler the room, the better.

7. Stop eating approx. 2-3 hours before bedtime. 

8. Refrain from alcoholic beverages right before bed. While you may think they help you get drowsy, they actually can lead to disrupted sleep.

Some other helpful aids for better sleep:

Yoga Nidra-Otherwise known as Yogic Sleep, this a really easy and effective yoga practice; lie down, listen to your downloaded Yoga Nidra meditation (apps: Insight Timer, Yoga Nidra: Relax & Meditate, Yoga International, Gaia and more) and let your body relax and enjoy the feel of truly powering down. Can last for 5 minute to an hour. 

Hands on Heart & Belly: Breathe in, feeling the warmth of your hand over your heart and your other hand sitting softly on your belly. Feel your breaths as your chest rises and falls slowly, steadily and softly. Otherwise known as Diaphragmatic Breathing, this brings comfort, stillness and rhythm to help you fall asleep.

(Sugar-free, pure) Tart Cherries or Tart Cherry juice-some preliminary studies have shown that drinking a glass of Tart Cherry Juice in the evening to have a positive effect on regulating sleep, as it contains tryptophan and melatonin (www.sleepfoundation.org).

Weighted Blankets-creates a feeling of deep touch pressure, which help with relieving anxiety and improving sleep

Warm Milk-Unless you have a sensitivity or allergy to milk, a glass of warm milk before bedtime can help to send you off to dreamland, due to the tryptophan, which make you sleepy, and milk peptides (CTH) that relieve stress and enhance sleep (www.acs.org)

Getting down and dirty...and clean

If you are like me, I feel like I should carry smelling salts when heading to the grocery checkout counter these days. I joke that it seems like every single item is at least $5 and honestly, its not that far from the truth. You know how when you go to places like Costco or Home Depot, you can pretty much feel your wallet getting pinged just as your foot crosses the threshold? Same with groceries these days. Add to that, if you want to buy heathy food, which we know is pricier than unhealthy food because of how off-kilter our food system is here in the U.S., and you are swimming further upstream. And on top of that, you say you want to buy more organics? Houston, we have a problem.

Well, we do and we don’t. I subscribe to the let’s-do-the-best-we-can mentality in many areas of life. Eating healthily is one of them. The truth is, I’m not going to buy everything organic because my wallet would be crying for mercy. I’m not going to eat perfectly healthy, perfectly portioned meals (ha) much of the time, going out to eat with all of it’s extra salt, fat and expense is going to happen because my social circle factors into my good mental health, and a bright orange cheese curl is going to pass my lips from time to time. it’s just life. Balance is key, balance is better than perfection. Balance is its own perfection, actually. 

Happily, we have the EWG-Environmental Working Group (www.ewg.org), helping out with some balance in our lives and our food receipts. Every year they publish their Dirty Dozen list of fruits/veggies that top the laden-with-pesticides list and to counter that, their Clean 15 list of ones that rate much better. All this info works to protect you from exposure to toxic pesticides and helps you prioritize spending…or not spending.

Pro tip: you’ll notice that most of the Clean 15 list contains fruits and veggies with thicker skins or skins that we don’t consume. Those help protect the flesh from pesticides. 

Yearly lists for the Dirty Dozen and the Clean 15 are generally released in early spring (so stay tuned for the 2024 list).

2023 Dirty Dozen

1. Strawberries

2. Spinach

3. Kale, Collard and Mustard Greens

4. Peaches

5. Pears

6. Nectarines

7. Apples

8. Grapes

9. Bell and hot peppers

10. Cherries

11. Blueberries

12. Green Beans

2023 Clean 15

1.Avocado

2.Sweet Corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet Peas

7.Asparagus

8. Honeydew melon

9. Kiwi

10. Cabbage

11. Mushrooms

12. Mangos

13. Sweet Potatoes

14. Watermelon

15. Carrots

Once you get your delicious produce, here are some tips for washing your fruits and vegetables, per the College of Naturopathic Medicine:

1. Always wash your fruits and veggies, all kinds, whether organic or conventional. 

2. Give bagged greens/salads a wash at home, even if labeled already washed. Bagged salads are a breeding ground for E. coli and other bacteria.

To effectively wash:

Soak in a salt water solution for 20 minutes, follow with water rinse.

or

Soak in a baking soda/water bath (2 cups of water plus 1 teaspoon of baking soda) for 15 minutes. Follow with water rinse. 

or

Soak in a white vinegar/water bath (4 parts water to 1 part vinegar) for 20 minutes. If cleaning berries, only soak for 5-10 berry, depending on how delicate it is.

Be Ready for Magic

This is a week that reverberates with an extra dose of energy and magic, though I suppose we could say that about most weeks leading up to a beloved holiday. Halloween has its own special brand of magic, though, and to tap into that more than once a year is a delightful goal. 

Whether you are a fan of this holiday, with the candy and the costumes, parties and ghosts, there’s something to be said to being in tune to magic in our daily rounds, October or not. 

Each day, you never know what you might see or hear-on a walk, or standing in line somewhere, or maybe just in your own living room; the first completely orange leaf on the sidewalk, a beam of golden sunlight warming a snoozing cat, a pile of shoes by the door that remind you of when your kids were home. It could be a funny comment you heard someone utter that ends up keeping you snickering during the day when you recall it. Isn’t this what the best writers and comedians do-they highlight quotidian moments that we can all identify with, ultimately bringing humor, lightness or sentimentality to our feet. They, too, hone in on moments of magic, of which there are many definitions.

This Roald Dahl (author of such classic titles as Charlie and the Chocolate Factory) quote hangs over my desk: “And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.”

Be on the lookout this week, or better yet, just be tuned in. This last week of October is teeming with a certain excitement, whether you chalk it up to the excitement of little would-be witches and ghosts in your home anticipating their big night of trick-or-treating, or you just see this upcoming holiday as the start of a string of beautiful holidays and days to conclude this year.

Lean in.

Savor a little and then savor a little more.

Be absolutely present.

(Photo Credit: Yana Gorbunova)

Turn the Tables on Pressure

The pursuit of better health is intimidating. 

It should be natural, though. We shouldn’t have to battle media, labels, and big companies and time to just. be. healthier. if we want.

I recently posted a photo of a breakfast that I made on social media. In its simplest form, it was a bowl of oatmeal with berries and seeds. That’s all. However, on instagram, a photo is not just a photo anymore, so I somehow felt obligated to show that oatmeal in a pretty bowl with other coordinated plates around it, sitting in the bright morning sunlight, nestled amongst plants I had in my kitchen. Oatmeal: curated. As much as we might try to keep things real these days, social media demands photo-worthy pics that ultimately just don’t reflect our daily life for the most part. Who would want to see a photo of a boring bowl of beige oats and furthermore, be inspired to eat it for breakfast?

After I posted, it dawned on me that while this photo makes a simple breakfast of oatmeal look appealing, it could also work to create stress and anxiety in making the act of eating healthily seem less doable. However, the positive slant on posting this sort of less-than-average breakfast photo is the hope of appealing to people’s taste buds and encouraging them to want to try this healthy breakfast, hence the attractive setting, beams of morning light and perfect berries.Sometimes when things look too staged, our brains can shut down. Instead of becoming inspired, we can instead become paralyzed with the how and the what, which is quickly followed by a “don’t have time for that” or “there’s no way I can do that”. Grab toast and run, I gotta go.

Social media, as we know all too well these days, can lead to feelings of depression, isolation, and the almighty FOMO, fear of missing out, that the world is moving ahead without you and the grass is greener in someone else’s yard. The images that it bombards us can fill us with pressure and stress; do 10 minutes of wall pilates and you’ll have a toned body, make a beautiful meal in 15 minutes with only three ingredients, and of course, you must have a Christmas tree that is bedecked to compete with one that took five workers three days to decorate. It all looks easy, instant and effortless. But in reality, it is all too mentally exhausting, frustrating, and makes us feel like we are less than we are.

So, what are we to do? 

Breathe.
And take it one step, one day, even one hour if that’s what you need, at a time.

Want to start eating healthier? Take one of those beautifully staged photos and whittle it to its basics. Oatmeal with nuts and berries on top. So what if it’s a cloudy day and the bowl has a chip on the side and you are eating it standing it next to the sink (that has dishes in it, I might add).

Start with one day. It doesn’t have to be the the first of the year, the first of the month, or your birthday. It can be an average Tuesday. Then go to the next day. Then add one more. Same for exercise routines or even a creative project that will make your soul soar and your heart swell. Just jump on it and see where it takes you.

Don’t let yourself be intimidated by the glossy pics and perfect set-ups. Teflon yourself to the stuff you know is hindering instead of helping you. Enjoy them for what they are-little bits of beauty, with possibly a splash of inspiration or motivation. 

Pressure doesn’t belong in that picture.

How to hone Discipline...yep, you actually can

Just Start. 

Two pretty mundane words but when put together, they carry oomph and force and maybe even a friendly nudge or an eyebrow-cocked finger wagging.

How many times have you said to yourself things like “I’ll start tomorrow” or “when the First of the month comes along, I’ll begin” or the perennial favorite, “when I’m not as busy”. All those comments have been uttered since the beginning of time-or so it seems-regarding everything from our weight and habits to goals and aspirations for our lives. Yes, you can put me down for a handful of those, too.

Are people born with discipline or is it something honed over a lifetime? What about the young student in class who is super-organized and good about doing their homework without being asked and then the kiddo that sits in the very next seat needs a little extra handholding when they are checking things off their list? How does that happen? Are they just born with some little gene that travels down through their family and lands on them? Consider the flip: the adult who has tried again and again and yet again to latch onto a particular new habit (or break an old one). They’ve read books on the subjects, spoken with friends about their mission, employed apps and trackers, and yet, it still hasn’t been resolved 100%. A true question for the ages. So maybe, there’s a little to the gene theory and maybe a little to the must-be-taught-or-fought-for theory. 

Either way, here is a little fact about discipline that can help you: discipline increases the more you do it. Turns out, it’s just like any other any other muscle in your body in that the more you use it, the stronger it becomes. How’s that for a great piece of information that sounds like there’s more in your favor that you realized. 

Just like strengthening a physical muscle, you need to take it a few steps at a time. You wouldn’t just get up one day and attempt to run a marathon, would you? Of course not, because your body would completely revolt against you and you’d be left pretty broken after attempting something like that. You’d need to train a little each day, building up your running slowly and training your muscles to perform how you need them to perform. 

Discipline is no different. If you give yourself too lofty a goal to achieve, your discipline will give up the ghost before you get there. The key is to strengthening your “discipline muscle” is to give it small goals at first and then build up. Bet you didn’t even know you had this ability, did you? And here you (we) were thinking that we were either a “disciplined person” or “not a disciplined person”. 

You see, Dorothy, you’ve always had the power my dear, you just had to learn it for yourself. 

So, a few tips to work on this muscle:

• Choose a manageable, achievable goal that you can complete in a certain(shorter) time-frame.

• Define why you want to achieve this goal.

• Preemptively identify stumbling blocks. Be prepared, just like a scout.

• Edge in better choices to edge out the bad.

• And finally, keep track of the journey on a daily basis and remember that you’ll have good days and not-so-great days, but those not-so-great days do not mean you’ve blown it. Keep at it, that’s what counts.

You got this, Dorothy.

Herbs for Healthy Skin

Alas, Summer has sung its last song for this year and while it was wonderful to soak up the sun (safely), enjoy blue-sky days and the lush green grass beneath our feet (any fans of grounding out there?), the much anticipated sweater-weather is upon us. And I, for one, am now in my element! However, with the temps cooling, the air drying out, and heat being turned on in our homes, cars, and offices, our skin also needs help acclimating. Just as our wardrobes change with the seasons, so must our skincare. A little more care, a little more moisture, and a little more lovin’ will keep you dewy and golden like the Autumn’s Golden Hour.

Nature knows best

Here are some beneficial herbs/oils for your over-50 skin…

(to be used topically)

Rosehip Oil-Rosehips are chock full of antioxidants, most notably Vitamin C, which eases inflammation and thus works to combat signs of aging. Can be used alone or mixed into a moisturizing cream.

Rosewater-In addition to being an effective astringent, it makes a great toner first thing in the morning to mist the face and the scent of roses can’t help but put you in a good mood

Witch Hazel-Used also as a toner/astringent, Witch Hazel also is a mild antibacterial, great for oily complexions, as it is drying.

Calendula-This sunny, summer flower is bursting with healing properties for your skin. Wonderfully soothing for sensitive skin.

Chamomile and Lavender-Used individually or a powerful duo, this team is uber-soothing and relaxing for face steams or baths. Both of these are great for normal to dry skin. 

Organic Olive Oil-an absorptive, easily acquired, and cost efficient natural moisturizer. Be sure to use only organic, virgin and cold-pressed oil. Cold pressed is simply a method of extracting

Oil or Organic Coconut Oil-A little goes a long way, but during the winter months in particular, this oil is fabulously hydrating. Wildly cost-effective, too. Same as with the olive oil, cold pressed is best, this process helping to retain all the nutrients which then get transferred to you.

And working from the inside out…

If we have heard it once, we have heard it a zillion times: Hydrate. Luckily, tea and coffee both fit the bill in this category, a debate that has raged for the ages. The amount of caffeine they might pull from your system doesn’t override the amount of liquid/water that your system takes in, so drink up! Get yourself a good water bottle that fits in your car, your purse and your life and let it follow you everywhere and be your friend. Most times, when we are hungry, we are actually thirsty and we don’t feel thirsty until we are actually dehydrated. Make it a challenge to stay ahead of it!

Get enough protein in your diet. Foods that contain primary amino acids that make up collagen work wonders on your skin and help it to remain healthy or get healthier. Foods such as meats, fish, eggs, bone broth, dairy, legumes, and tofu are your good friends.

Sweet Dreams...yes!

I've been experimenting with something lately.

Sleep. As in, getting more of it. Such a radical idea, I know. See, there are phases in life:

-The Baby Years. People who care about you are literally begging you to sleep and you could take it or leave it.

-The School/College Years. You have no interest in sleeping during normal sleeping hours. You want to sleep any other time.

-The Grown-Up Years. You would practically give your eye-tooth to get more sleep, to allow people to allow you to sleep, to figure out how to cram more sleep into your life. Moving to Europe to bring the "siesta" into your daily life becomes a serious consideration.

Given these phases, I found this interesting about our sleep needs:

1-4 weeks old: Needs 15-16 hours of sleep
1-4 months: 14-15 hours
4-12 months: 14-15 hours
1-3 years: 12-14 hours
3-6 years: 10-12 hours
7-12 years: 10-11 hours
12-18 years: 8-9 hours
18 to adult: 7-9 hours

When we need the most, we rarely want it and when we want the most, we don't need it. Mama Nature must have taken the afternoon off when this was all being sorted out. When you do get an adequate amount of it for your age, a miriad of powerful things happen. Sleep improves your memory via a process known as "consolidation" where you actually "practice" what you learned throughout the day while you are sleeping (simply amazing). It prevents inflammation of the body, which can be linked to heart disease, stroke, diabetes, arthritis and premature aging (pass on that, thank you). Your cells renew and repair and your hormones and immune system recharge. You are more creative, your stress levels are lower, and you are emotionally more stable (goals). Add to that, it helps maintain a healthy weight, as when you are sleep-deprived, certain hormones increase, making you want to eat more, the muscles in your face relax for the duration of your sleep (fly, fly away, crow's feet) and your complexion also improves due to healthier blood circulation.

How can we attain all of this goodness?

-Exercise regularly
-Set a regular bedtime (the ultimate challenge, am I right?)
-Wake up at the same time
-Nap to make up for lost sleep, but do it in the early afternoon and for no longer than 30 minutes (can do!)
-Increase your light exposure during the day to reinforce natural rhythms
-Keep a pad of paper and pen by your bed. If you need to remember something for the morning, write it down so that it’s not jangling around in your head all night. You will put those thoughts that can keep you awake..to bed.
-Pure lavender oil...rub on temples before bed and drift off to Provence, or destination of choice.
-And finally, the big one...turn off the computer, iPad and TV about 2 hours before bedtime. Those artificially lit screens are not your best companion when it comes to a good night’s sleep.

Sweet Dreams…

Healthy Skin Tips-Where to begin

If you know ‘em, keep doing them.

If you don’t, give them a go, you gorgeous human, you.

Exercise; There, I said it. 

You knew it was coming. Anything that gets your circulation going. Your skin is your biggest organ and when organs get blood, oxygen, and nutrients, good rosy-glowy things happen. But you knew that.

Eat the kale. 

Or anything colorful that only has one ingredient. Don’t hate me, ok? The more antioxidants, vitamins, and minerals you consume, your body will reward you with a stunning glow that starts to accumulate over time. On the flip side, chill with the sugar. Veggies and fruit are the supportive friends, lil’ Miss Sugar doesn’t want you to have the glory. 

Make friends with The Sandman.

Grab that fellow and hit the sheets. Lack of sleep starts with circles under your eyes and then the dull skin follows. Some enticement-did you know that your skin actually makes collagen when you sleep? Fluff the pillow, plump your skin. Aim for 7-8 hours.

Chill, sister. 

Whether it’s sitting on a pillow and imaging that you are watching a fish tank of Nemos swim by, arranging an Insta-worthy flower arrangement that will make your MIL swoon, or going for a quick walk outside and listening to the birds-which you will soon realize, are far more interesting than you ever gave them credit for-try to CHILL. Stress will show itself one way or another and it’s never good when it does.

If you wear makeup, the less the better. 

That giant organ of yours-your skin-needs to breeeathe. With all the caking and painting of makeup on Instagram happening these days, there is a whole lot of skin suffocating out there. You’re beautiful-has anyone told you that today?

Wash that gorgeous face before bed. 

Whether you wear makeup or not, your skin accumulates a whole lot of dirt during the day. Between talking on your phone, touching your face (the average is 23 times a day, before COVID and masks), our faces are exposed to it all. If you are tired, wash up earlier. If you drink, well, don’t get so drunk that you can’t wash your face. Every night. Before bed. 

Rinse don’t wash. 

Since you washed your face the night before, the morning routine just needs to be a gentle splish-splash with some warm-to-cool water. It is possible to over-wash and strip your skin of the oils it needs to stay supple and glowy. You gotta know when to hold that washcloth and went to fold it. 

Photo credit: Anna Tarazevich

A World of Health in a Mug

If you live in an area of the country that experiences a white and wild winter, you are familiar with those days when you feel like the cold whips right through you, clear to your bones. However, a cup of tea can work magic, with its warmth and soothing qualities. In the summer, tea can have cooling effects and add much-needed hydration on hot days. A versatile drink if ever there was one. A simple cup of tea. Water mixed with leaves or herbs, but something that can so easily bring you comfort, calm, peace, and tranquility. Or even a gentle and ever-so-friendly nudge to get your day going. 

These days, an almost infinite range of teas are at our beck and call: aged, herbal, medicinal, caffeinated, decaffeinated, black, white, green, in little sachets or loose. Whatever your taste or need, there is tea for it. Tea isn’t the most widely consumed drink in the world (well, besides water) for no reason. 

Let’s start with a few basics, shall we?

Herbal tea vs. Green/Black/White tea
Herbal tea is made from mixtures of plants, leaves, spices, flowers or roots. With the exception of the herbs Yerba mate, Guarana, and Yaupon (which is the only caffeine source native to the United States), most herbal teas do not contain caffeine.  Non-herbal Tea, whether green, black, white, oolong, or Pu’er, is made from leaves that come exclusively from the plant Camellia sinensis. Those leaves, to achieve their varieties, are either grown in certain areas or “processed” differently, which creates their variety.

What’s color have to do with it? 
Oxidation is a natural process that occurs once the leaves have been picked, with the leaves beginning to dry and turn color. After this process begins, the leaves are further heated or dried to achieve the variety that is desired. Black teas are the most oxidized, Matcha is the least.

And now for the zip…
(For reference, an 8 oz. serving of coffee has 95mg of caffeine.)
Pu’erh tea-totally oxidized and then aged (50-70mg)
Black teas-full oxidized (40-50mg)
Oolong-a range of oxidation (20-40mg)
Green-leaves are pan-fried (20-30mg of caffeine)
Matcha-(25-35mg)
White-leaves are not rolled or crushed in processing (10-15 mg)
Matcha green tea is merely dried and ground.

Go loose or bagged?
In general, loose leaf tea is typically higher-quality, as bagged teas can contain more “dust and fanning”, which is another way of saying “the small piece leftovers” from the tea production. What about the actual tea bags?  Paper tea bags contain smaller pieces of tea leaves but have less incidence of plastic appearing in the actual bag. Some brands whose tea bags do not contain plastic are Traditional Medicinals, Pukka, Numi Teas, Republic of Tea, Stash, Yogi Tea. By contrast, silken pyramidal bags do contain larger tea leaves but they may contain microfibers that end up in your cup. Ultimately, your best bet is loose tea for quality, taste, and variety.

The million-dollar question-Why is tea so beneficial for our bodies? 
The antioxidant content! We know that fruits and vegetables are high in antioxidants and vitamins such as K and C, but tea surpasses them all and takes the crown! Antioxidants are highly beneficial to our body in that they seem to link directly to tamping down inflammation and boosting immune function, as well as destroying free radicals which can make cells misbehave. Antioxidants are the superheroes that keep our cells thriving. Green tea, which is off the charts for antioxidants, is thought by some to be the healthiest drink on the planet.

Explore, ponder, taste, and enjoy; there’s an entire world of exploration and of health in that little (or big) mug.

A Seed of an Idea

Autumn is in the air. The light is changing and getting that particular amber glow that appears at the end of the day. Jewel-toned flowers provide the final blast of color in our gardens and the last of the summer crops are being harvested. We are starting to ready ourselves for a new season. 

One way we can do this is to acquaint ourselves with the health benefits of seeds, which lend themselves perfectly to autumn foods and drinks. This is particularly useful if you are one of the approximately 10 million people in the U.S. who has a tree nut or peanut allergy. While many plant-based or vegan recipes use nuts as bases or ingredients, seeds can be good replacements in many cases (although please double-check for allergies). Seeds offer a wealth of health benefits and are easy to integrate into your daily meals and snacks. Let’s start gathering! 

*Friendly reminder: Seeds are higher in calories so a little goes a long way to reap the benefits. Be sure to keep your intake moderate.

Chia-Once only used to slather terra cotta planters, they are now considered a full-fledged superfood. This is due to the fact that they contain the highest amount of omega-3 fatty acids of any plant source, are full of fiber, and are a complete protein (meaning, they contain all 9 essential amino acids that our body does not produce on its own). Note: They absorb 10-12x their weight in water. Consume carefully and mix thoroughly into other ingredients. Uses: Sprinkle on yogurt, mix into granola/trail mix or baked goods, smoothies, chia puddings, in salads for crunch.

Fennel-High in manganese, iron, calcium, magnesium, fennel seeds contain a wealth of plant compounds that help with bone and heart health and are highly anti-inflammatory. Chewing fennel seeds, which have an anise/licorice flavor, has shown to be a natural breath freshener and help with digestion issues. Note: Consult your doctor first if you have blood issues, are on medications, or are pregnant. Uses: Bake into breads/crackers, sprinkled on salads, use in stocks and soups, and rubs for grilling veggies and meats

Flax-A little seed with a big punch! They are high in fiber and omega-3 fatty acids, as well as a phytochemical called lignans. Use ground flaxseeds rather than whole, as they are easier to digest which helps them be more beneficial to us. Note: Store ground flaxseed in the refrigerator or freezer so that the oils do not go rancid. Whole flaxseed can simply be stored in a cool, dark place. Uses: Mix into smoothies, oatmeal, yogurt/yogurt parfaits, add to cookie and muffin batter or granola, mix with water to form a “flax egg” (vegan alternative to eggs in baking)

Hemp-Yet another little gem brimming with omega-3s and fiber, as well as a source of complete protein. Containing good amounts of Vitamin E, iron, folate, and potassium, hemp works to reduce inflammation in the body and boost heart health. Note: It does come from a plant within the Cannibis family but contains less than .3 THC content, making it non-intoxicating. Uses: Along with food products such as seeds/oil, hemp is used for making textiles, paper, building materials, and body products.

Pomegranate-While not generally included on lists of seeds, these are important to not overlook. The juicy, red “arils” of this fruit actually enrobe the white seeds of the fruit. These seeds contain Vitamin K, loads Vitamin C, potassium, and fiber, all the while being low in calories. They are high in antioxidants (the clue is in the deep red color-the anthocyanins) which help tamp inflammation in the body providing, among other things, protection against certain cancers. Note: Pomegranate seeds can lead to digestive distress in dogs, so don’t share these with your pup! Uses: Beautiful scattered in salads or in vegetable dishes, on yogurt and hot cereal, or just as a healthy snack

Poppy-Small but mighty, blue-gray in color and possessing a fabulous crunch! Full of fiber, minerals such as potassium, iron, copper, and magnesium, and B-Complex vitamins, and they also contain Oleic and Linoleic acids, which help lower LDL cholesterol and raise HDL cholesterol. Note: Yes, they come from the dried pod of the opium poppy, but they have no negative side effects. It is not advised to go for a drug test if you’ve had a muffin or bagel with poppy seeds. You may test false-positive. Uses: Wonderful in granola and in baked goods such as breads, muffins, and scones, also salad dressings and sprinkled on salads. Also good in rubs for meats.

Pumpkin/Pepitas-Great source of calcium, fiber, Vitamin E, potassium, and magnesium, which is particularly helpful for bone health/formation. They have also been found to contain “sterols”, which work to lower LDL cholesterol. Note: White pumpkin seeds and green pumpkin seeds are the same thing-the green is just the outer covering. Uses: Pumpkin seed oil is delicious in salad dressings, sprinkled in salads or on soup, in roasted squash dishes or granola, as a topping for ice cream or crackers, or just eaten as a snack

Sesame-Iron, fiber, and calcium are packed into this flavorful seed. Along with zinc, sesame seeds contain many nutrients that boost your immune system. They can provide anti-inflammatory and antioxidants effects, and also contain phytoestrogens, which may aid in menopausal symptoms. Note: Be aware when cooking with sesame, as this allergy has become more common. Uses: Vegetable and Asian noodle dishes, cookies, crackers and bread, in granola and sprinkled on salads

Sunflower-Very high in Vitamin E and magnesium, along with other nutrients like selenium, folate, copper, Vitamin B6, and zinc. Their healthy fats make them good for cardiovascular health and phytosterols help reduce cholesterol. Note: The shells are very fibrous and can harm the digestive tract, so it’s better to not eat the shell. Also, look at labels to note salt content in packaged sunflower seeds. Uses: Roasted for snacking with sweet or savory spices, in granola/trail mix, sprinkled on autumn soups, in yogurt and oatmeal and salads, and on crackers

If you choose to incorporate more seeds into your diet, you will quickly see how versatile and delicious they are; sweet or savory, baked, sautéed, or raw, there are boundless ways to use and enjoy these little morsels of protein and goodness. Additionally, you can never go wrong with adding more healthy ingredients into your cooking or snacking, for the more good things you edge in, the less room there is for unhealthy items. In the case of seeds, small little additions can make a big difference.

-Originally published in E.P.I.C. Magazine, Sept/Oct 2020

Photo by Cathal Mac an Bheatha on Unsplash

The Importance of Little Things

“Great things are done by a series of small things brought together”. These words hail from the late, great, one-eared artist Vincent Van Gogh and they have taken up new residence on the back of my newly redesigned and making-me-feel-happy business card. A somewhat smaller canvas for his creation.

I love these words. 

Why? Because they are optimistic. Or well, I choose to see them that way. It’s highly possible the “small things” could easily go another direction, but to me it’s cumulative in the most wonderful, productive, positive way.

They speak of collaboration; of ideas, motivation and of energy. They speak to success, and not in that way where you feel you have to turn the earth on its axis. Just swivel it a little bit in your own corner of the world. It’s speaks of endless tries, realistic setbacks, and moments of spirited fervor that propel you forward when you might have thought you were just going backwards. 

It speaks of those invigorating ah-ha moments, sudden ideas in the shower, comments spoken by small babes who have the power to inspire, words taken to heart, and even miscellaneous tips ripped out of magazines and fulfill a need.

It speaks of all those little efforts that frustratingly don’t seem to matter in the moment and of times where you’ve given all you have for that particular day. 

It speaks to climbing a staircase the only way you can-one step at a time, until you reach the top. 

And look at the staircase that looms in front of us. Our health systems focus on sick-care instead of health-care, pharmaceutical companies rule the roost and nature has taken a backseat, sedentary lifestyles are commonplace and convenience food is reeking havoc on our bodies. We need more people out there who can help others navigate all of this information, offer support and encouragement and just. plain. help. get us back to a state of health. Help in climbing the staircase.

So, here I am. To discover all those little parts that can help you create the balance your body and mind is craving. Little changes in your everyday routines, tweaks to your pantry, inspiration to enjoy nature and movement, ideas to help you decompress when the world gets the best of you. All these small acts which add up to more balance and, ultimately, happiness. Health coaching is not only real. it is really beneficial.