Recently a friend reminded me of something that happened in life before covid. Getting sick. Years into the pandemic, it is easy to forget such things.  As we are out and about in the world more these days, we may encounter a non-covid illness like a cold, flu or something else. Whether you’ve caught the covid or some other illness, give your immune system a boost with these healthy steps.

#1 Vitamin D 

15 minutes in the sun between 10am and 3pm is the ideal amount to get yourself some vitamin D. The timeframe varies depending on where you live. During these winter months, the weather outside might not feel so inviting to take a cold wintery walk. A good back up option is vitamin D supplement with K2. The combination helps direct the calcium to your bones where it's needed.

If you are curious about what supplements to take your health – specifically for women, check out the upcoming workshop: Women’s Health & Supplements on January 30^th, which shares the necessary vitamins a many women lack yet need.

#2 Vitamin C

Vitamin C stimulates the production of white blood cells and protects white blood cells. If you have stomach issues or want to try this for fun, consider buffered vitamin C. In buffered vitamin C, other minerals such as magnesium, potassium and calcium are combined to allow the body to receive the vitamin C easier (less cramping or contraction like that of a stomach ache).

Take a supplement or increase food intake of citrus, kiwi, strawberries, bell peppers and broccoli.

#3 Sleep

Sleep is essential for brain and body functions. Think of it like part of the fuel you give your body. A solid night of sleep (7-9 hours for adults, more for teens and children) will support your body’s natural immunity. Not enough sleep? Immune cells go down and inflammation cells go up.

If you are curious about what you can do to help you get a good night’s sleep, sign up for the upcoming Sound Sleep Workshop on Sunday, February 13.

#4 Water

Water is another essential fuel for your body, helping your brain and body functions. Water helps to remove toxins and helps to prevent build-up of toxins in the body. Another important function of water – it helps carry nutrients to each organ in the body. How does it do this? The bloodstream is mostly made of water. When you have enough water, it can do its job to transport nutrients. Think of water as the fuel to help nutrients get where they are going either fast or slow.

#5 Exercise 

Time to get out and walk, climb those stairs in your apartment building, turn on a YouTube exercise, dust off the treadmill, or simply lift your arms up. In short – move! Mild to moderate exercise for 30-45 minutes is an excellent immune system booster. Supporting overall health, exercise also help release toxins in the body.

#6 Food

Winter is a time of warm soups and warm meals. Incorprorate these immune supporting foods and herbs:

Ginger, oregano and turmeric have anti-inflammatory properties. Inflammation can occur due to injury, bacteria, trauma, toxins, heat or another cause. Reducing toxins to help your body stay strong is a good way to help your body stay strong.

Garlic and onions offer have antimicrobial properties (ability to remove bacteria).

A reminder to take time to support your health. Try focusing on making one or two of these important each week. Change happens one step at a time!

Photo Credit: Noah Buscher

We all know the importance of staying hydrated during the warm summer months, however for many of us our water intake declines over winter. There are less visible reminders to ensure you drink enough water in your day. 

Five Motivations to Drink Water This Winter

Here are five key motivations for why you should up your water intake to stay healthy and hydrated over the winter months.

We often think of positivity as a feel-good word and don’t consider all the research there is to support positivity practices in our lives. Did you know research has found that positive emotions are commonly accompanied by better health, a longer life and much more?

If living longer and being healthier is not enough of a reason to be positive, here are six of the top benefits for incorporating positivity practices into your life.

1. Boost Your Health

A Harvard study “found that women who were optimistic had a significantly reduced risk of dying from several major causes of death — including cancer, heart disease, stroke, respiratory disease, and infection — over an eight-year period, compared with women who were less optimistic.” [source]

2. Decrease Chronic Pain and Migraines

Research on Loving-Kindness Meditation resulted in reducing migraine pain (Tonelli et al (2014)) and decreasing chronic pain as well as anger. (Carson et al., 2005). 

3. Increase Relaxation

Practicing Loving-Kindness Meditation for just 10 minutes resulted in an immediate relaxing effect. Researchers measured the respiratory sinus arrhythmia (RSA). RSA is an index of parasympathetic cardiac control which is your ability to relax and enter into a restorative state. (Law, 2011 reference)

Sharing one of my favorite fall recipes from the Moosewood Cookbook and restaurant. It all began in 1973 with a focus on healthy, natural food. It is owned and run by a collective, comprising 19 members. This is a special gem of a place and I highly recommend you going if you are in the Ithaca, New York area. (check out the farmers market while you are in town) 

I make this recipe every fall. What I love about this recipe is the option of three different choices of spice mix. Each one creates a completely different soup flavor.

With the colder weather upon us, it is a time for warmer foods. This is an amazingly delicious fall meal, good for the soul and the body! Hope you enjoy! Peace and good eating!

Moosewood's Carrot Soup

Ingredients

• 2 pounds peeled or scrubbed, chopped carrots
• 4 cups stock or water
• 1 1/2 teaspoon salt
• 1 medium potato, chopped (optional, for heartier soup)
• 3-4 tablespoons butter
• 1 cup chopped onion
• 1-2 small cloves crushed garlic
• 1/3 cup chopped cashews or almonds
• 1 cup milk, or 1 cup yogurt or buttermilk plus a little honey, or 1/2 pint heavy cream, or3/4 cup sour cream
• 2 pinches of nutmeg, 1/2 tsp dried mint, dash of cinnamon; or 1 tsp each of thyme, marjoram and basil; or 1 tsp grated ginger

Recipe

Place carrots, liquid and salt (and potato if you are using it) into a medium sized soup pot and bring to a boil. Cover and simmer it for 12-15 minutes. Let it cool to room temp. Saute the onion, garlic and nuts in the butter until the onions are clear. You can sprinkle in a little salt to help draw the moisture out of the onions. Towards the end of cooking, stir in the seasoning combo of your choice. Puree everything together in a blender until smooth, or put the sauteed onions, garlic and nuts into the pot with the cooked carrots and use an immersion blender to puree. This soup will last about a week refrigerated. Add in one of your dairy products right before eating! Garnish with toasted nuts, some toasted bread crumbs or eat just as it is.

Recipe Source: Mollie Katzen, The New Enchanted Broccoli Forrest Cookbook

Photo Credit: Gabriel Gurrola

Autumn (or vata season according to Ayurveda) is dry, light, rough, windy, erratic, cool, subtle, and clear. We can make this a less aggravating and more balanced, grounding time of year if we choose to fill this time with warmth, oiliness, deep nourishment, loving relationships, and a sense of stability, routine, and groundedness.

Tip # 1 - Slow Down Your Activity

The days become shorter and cooler, with our nights becoming longer. It is a time to let go of our high energy days of summertime, and instead surrender to the fall allowing the body to slow down and take in the changes of this season.

Tip #2 – Routine

Fall is the Vata Season. Vata tends to resist structure but in actuality needs it. In fall – more than any other time of the year – it is a time for routine to help the body and mind feel nourished and grounded.

Tip #3 – Eat Warming & Seasonal Foods

Enjoy foods that are in season such as root vegetables, sweet potatoes, pumpkin, and squash. These foods are heavier, dense and sweet in contrast to the foods to limit or avoid foods that are astringent, bitter or have pungent flavors such as raw food, dry muesli, chickpeas, peas, popcorn, caffeine and sandwiches. Other foods to limit or avoid include broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, dried fruit, and cold foods like raw/frozen vegetables or salads.

• Warming Breakfast Ideas: Oatmeal, tapioca, cream of rice, porridge, stewed apple, quinoa pancakes or cream of wheat.
• Warming Lunch and Dinner Ideas:  Steamed vegetables, hearty grains, soups, stews, chapattis, and kichadi (one pot rice and dhal meal) are nourishing, moisturizing and grounding for lunches and dinners. Be sure to enjoy seasonal vegetables such as root vegetables, sweet potatoes, pumpkin, and squash.

Tip #4 – Nourish the Body

Fall is a dry month and is considered a Vata season (according to Ayurveda). During this dry season, it is beneficial to nourish the body with warmth and moisture. To alleviate the dryness and moisturize and ground the body, try these two things:

• A Warmed Sesame Oil Massage: Warm a few tablespons of sesame oil. One way to do this is to place a jar of sesame oil in a mug of hot water for 5-10 minutes. Then pour the warm oil in the cup of your hand, begin massaging your feet and move up the body. Allow this to stay on your body before rinsing. Putting clothes directly on your body can stain your clothing from the oil.
• Moisturizing Avocado and Banana Mask: Mash ¼ avocado, ½ banana, an egg yolk and enough clay or oatmeal to bind (green or white clay available from Neal’s Yard Remedies).

Tip #5 – Warm the Body with Tea Time

Excellent time of year for herbal teas and other warm beverages. According to Ayurvedic Medicine, it is never great to have iced drinks but it is especially important to avoid these in the Fall.

Tip #6 - Take in Warming Scents

Warming aromas like vetiver, geranium, and citrus essential oils are very beneficial for this time of year.

Ayurveda is an ancient, healing medicine in India that is over 5,000 years old; initially recorded orally. Ayurveda refers to the transition between two seasons as Sandhi, or 'the place where seasons meet'. To help us prepare our bodies and minds prepare for the change that is already in the air, taking a few simple steps to balance vata this fall can be tremendously beneficial.

The change between seasons does not happen overnight, nor should we change rapidly. When we can transition in a slow, balanced manner, we help our body and mind stay balanced. Try one tip, then another. See how each resonates with you. Perhaps in the long term, they will become part of your fall ritual.

Photo: Fall in Central Park (southend), October 2020 by Jen Potocnik

Recently I learned that I need to turn my phone off more often so that it can reset. Funny to think about how our phone needs to reset just like we do. The phone turns off and the systems get updated, sort of like sleep for us. But sometimes we need a reset during the day when we aren't tired or can't nap.

Sharing here are some healthy ways to help you reset the mind and body, to find inner peace when dealing with life stressors.

9 Healthy Ways to Reset the Mind and Body

Breathe. Take five breaths. Count to five on the inhale and five on the exhale.

Move. Go for a walk, run, bike ride or some type of movement.

Nature. Find nature and bathe in it. Often, we think of going into nature to do something. How about simply going to/near nature and standing or sitting in it. Bathing in it.

Satisfy the Sweet Fix with Fruit If you are craving something sweet, choose a juicy fruit to feed your sugar fix.

Stretch. Stretch your arms up to the sky or if you have a shoulder condition – stretch them to the sides (shoulder height or lower). We tend to carry stress in your upper chest or back. Open your body up to release it.

Water. Take a shower or bath. This can be a calming activity. Water is cleansing.

Meditate. When practiced regularly, meditation can aid in helping us deal with anxiety and to recognize when we need a moment to be still with our mind and body. If you are interested in learning, join us for a free 15-minuted guided meditation on Wednesdays. Learn more here.

Mindfulness. Practice a mindful moment. Sitting quietly somewhere. Notice the touch of where you are seated, the sounds, what you see. Focus on your senses. When we choose to be fully present, it can help us let go of the past stressor.

Music. Listen to relaxing music or your favorite song.

After reading this list, do you know what your current reset is? Do you know what you want your reset to be? I suggest taking a couple of minutes to write down your intention of what you want your reset to be. It is often helpful to take an idea or intention we have in our mind and put it down on paper. 

Photo Credit: Photo by Nikita Kostrykin

Do you notice when you get frenzied, stressed out, feeling out of whack? We all have these moments. Maybe you didn’t get enough sleep, or there is a coworker that drives you bonkers, or too much news or tired of this covid pandemic. There are a lot of stressors in life.

When you feel stressed or frenzied, what is your relief? Where do you find comfort or peace? This is different for everyone. Many turn to food or alcohol. Others choose physical exercise. Do you know what your go to resets are?

In feeling life stressors, it is important to take some time for yourself to reset or rebalance. To find your inner-calm again. There are healthy ways to rest and less healthy ways. A good place to begin is to notice when you are in the stressful moment, then notice what your go to reset is.

It is possible to eat mindfully each time we take in food. But for many of us we do not always have the chance to be fully mindfully when we eat. There are times when we are either busy, rushing, tired or with other people that take our full awareness away from food we are consuming. That is okay.

Mindful eating can be done all the time or as a fun, simple activity to do on your own, with a friend or especially with kids. You may have heard of mindful eating but have you done it yourself? Or have you tried mindful eating recently?

Mindful eating is applying mindfulness while eating food. To unpack this further, mindfulness is being present in the moment, tuning into your senses without judgement but rather observation and awareness.

Be present. To eat mindfully is to be fully engaged and aware of what you are eating. For example, eating while doing another activity is the opposite of mindful eating. Eating in front of the television or computer distracts us from the food. What other things do you do while eating?

Pay attention. Mindful eating is paying attention to what you smell, taste and feel with the food. It is taking the time to smell the food on your plate, near your nose. It is pausing to sense the tastes of the ingredients. It is taking a moment to see how you feel when you take in the food.

Observe. Mindful eating is observing your thoughts around how the food smells and tastes. It is okay to notice if you have an adverse reaction, “oh that smells horrible”.

Practice non-judgement. In mindful eating we want to notice our smell, taste, feelings and thoughts. The practice of non-judgement is simply not judging yourself for the thought “oh that smells horrible”.

Make it a fun activity! Make mindful eating a fun activity next time you eat. You can mindful eat with your next meal or choose a specific food. I enjoy mindful eating with strawberries because of the juiciness of the fruit and the small seeds on the side of the fruit. But if strawberries aren’t in season where you life, choose any edible, peelable, ready to eat food.

Steps for Mindful Eating

Step 1: Place the food item on a plate. Observe the color and size.

Step 2: Next smell the food. Lean down to the plate or pick the item up. Take a few breaths to fully take in the smell of the food. What does it smell like? What words describe the smell? What do you notice in your body when you smell the food? Some foods bring back joyful memories, notice what you are thinking and feeling when you smell the food.

Step 3: Take the tiniest bite and keep it on your tongue – don’t swallow. Notice what the taste is like on your tongue.

Your tongue has thousands of tastebuds. What exactly are tastebuds? Taste buds are sensory organs on your tongue. Tastebuds allow us to sense flavors in food such as sweet, bitter, sour, salty, meaty (umami), cool, and hot.

Step 4: Next, suck on the little bite of food like a sucker. Again, notice what you taste? Can you sense this taste in the back of your mouth or throat?

Step 5: Swallow and pay attention to the food as it moves through your body. You will lose track of it at some point. That’s okay. Can you notice when you do?

Step 6: Tune into yourself. Share with a friend or write down what this activity felt like.

    How does it feel to eat mindfully?

    Did anything surprise you?

    Did you notice anything new?

REPEAT!

This can be a fun activity whether by yourself or with others. You can be a food critic for a day, noting the flavors and feelings you are experiencing. Enjoy and happy eating!

Photo Credit: Photo by Bonnie Kittle

Surveys and research point to the fact that individuals do intake less when the external temperature is hotter. It comes down to the warming effects of food. When we intake food, it creates energy in the body and must be processed. Thus, when it is hot outside we subconsciously do not want to add energy or heat to the body.

Ayurveda or Ayurvedic medicine was developed over 3,000 years ago in India. The core principle of Ayurveda is that optimal health and wellness is achieved when there is a balance in the whole body – one’s body, mind and spirit). When it is hot outside, eating foods that will cool the body is beneficial and balancing.

What foods can help you stay cool? Here are six cooling foods to enjoy during the heat.

6 Cooling Foods for the Body

Watermelon

A good source of antioxidants, watermelon is 90 percent water and offers essential electrolytes. Additionally, it “as a natural diuretic (expels excess fluid in the body) and keeps the liver and kidney healthy”. [source]

Cucumber

Cool as a cucumber. Have you ever said this? I haven’t but now I will! The cucumber is also mostly water, up to 95%. The “inside of a cucumber is around 20 degrees cooler”. [source] Wow – that is fascinating to me! In Ayurveda, cucumber is “prescribed to patients who complain of urination problems and excessive thirst”. [source]

Flaxseed

These tiny brown seeds are rich in the omega-3 fatty acid ALA, lignans and fiber. What flaxseed is great at is helping to digest food. Internal heat is created when we digest food, therefore consuming flaxseed (1-2 tablespoons) can aid digestion.

Mint

Mint has naturally cooling properties which is why you may see it in many summer beverages. In addition to helping with digestion, it is beneficial for respiratory problems, nausea, headache.

Lemons

Did you know lemons have eliminate sweat in the body? Ayurvedic medicine recommends warm water with lemon in the morning to aid digestion.

Coconut water

Coconut water has cooling properties and is full of essential vitamins, minerals and other nutrients. A great way to beat the heat!

As you go about your summer activities, bring awareness to what you are eating and how much. Feeling the heat, try these cooling foods! Stay cool!

Photo Credit: Fabian Struwe

Do you know what helps you feel calm? Or more at ease? Pause and reflect on what works for you. Consider one of these ways to help you feel calm during your summer activity.

Slow Down

Plan extra time to get ready for an activity and time to get to it. This will invite a sense of ease and relaxation into your day.

Don’t Overschedule

It can be enticing to say yes to everything. Living a life with balance requires healthy boundaries. Healthy boundaries are ensuring you schedule downtime for yourself. This might look like having extra time in between activities or scheduling a calm night or day into your week. The biggest obstacle to not overscheduling is the inability to say no. We may feel obligated to go to an activity for numerous reasons. Regardless of the reason, give yourself permission to say no. Prioritize yourself over anything or anyone else. When you feel your best, it will be felt by others around you – including your kids, relatives, friends and colleagues.

Breathe

Of course, we are breathing all the time but we are not always aware of our breath. Make it a habit to pause and witness your breath each day. The best way to make anything a habit is to do it at the same time each day. When is your breath awareness moment? Practicing to be aware of our breath makes it easier to remember to tune into the breath when you are at an activity or in between.

Tune-In

What is your body telling you? How are you feeling mentally? Remember to check in with yourself and see how you are feeling. Our bodies get run down and our minds may feel overwhelmed or scrambled when we keep moving. Listen to what your body and mind are telling you. If you need to cancel or go late, that’s okay. Give yourself permission to do what your mind and body is telling you. When we tune into the body and mind, we are practicing mindfulness. Mindfulness is paying close attention to our thoughts, feelings, and sensations of the body. This practice helps us develop greater awareness of what is going internally and externally, fostering enhanced wellbeing.

Meditate

When I have a day full of activities, I can feel it in my mind and body. My body gives me a signal, “pause”. I set the timer on my phone. I sit quietly on my sofa with my back straight. I focus my mind on my breath; how it feels, how it sounds, how it moves. When I notice my mind lost in thought, I come back to my breath. This is my go-to meditation during the day.

Want a simple meditation? Try the five-breath meditation. Count five full breaths, the inhale and exhale count as one breath. Count the breaths on one hand. You can do this on your own or with your child or friend.

New to meditation or needing a restart? Join the Midweek Meditation on Wednesdays. A 15-minute meditation. Call in, listen and breathe. It’s that simple. Learn more.

For other tools and tips on living with ease this summer, sign up for the upcoming free workshop: Traversing the New Normal.

Photo Credit: Ravi Pinisetti