January 2021 Edition
What’s New
Walnuts are the oldest known tree food – they date back to 10,000 BC!
2021: Reclaim Normalcy During Uncertain Times
Finally, 2020 is behind us and the New Year brings a sense of hope. Even as we move into 2021, normal still has new meaning for how we work, live, and interact with the people in our lives. We may not fully reclaim “what was,” but we can begin to carve out a family and work life that enhances our physical and mental wellbeing. That starts with finding ways to manage our personal needs so that we can be the best version of ourselves while continuing to be present to those we love.
The pandemic has drained us: We are exhausted from shuffling between rooms, ironically trying to find some privacy even while being isolated from friends and family. We are frustrated by the challenges of working from home (if we’re lucky enough to still have a job) while schooling our children. We are worrying about how to pay the bills and put healthy food on the table. Even in these times, there is help and there are small solutions that can make a big difference. Remember, a healthy person has a greater chance of staying healthy, so let’s explore some ideas:
- Get support for yourself. Find doctors who practice medicine rooted in nature cure and who can work with you virtually to find ways to lift your mood and energy.
- Create a routine/schedule so that you feel “on point” and productive at the end of each day. Research shows that the predictability of a routine is good for decision making, reducing stress levels, and promoting better sleep habits.
- Move Differently, but do Move. We know physical movement is good for mind and body. Even without a trip to a fitness facility you can build in time for exercise. Perhaps establish a family “gym class” as part of homeschooling and have fun together playing and moving and, hopefully, giggling together.
- Take Deep Breaths. There are a variety of breathing techniques to help promote relaxation. One that we recommend for both adults and kids is called The Breathing Box
- Play games. Whether with your spouse, children or a friend on-line, enjoy the challenge of playing board games that are fun, strategic, or even help you learn something new.
- Reach out. It’s easy to pull in and isolate, but make a point of calling friends weekly and “zooming” family members outside of your home.
- Go to the Great Outdoors. Nature is good therapy! Get away from screen time, refresh body, mind, and spirit in a nearby park, soak up the sun, tackle a hiking trail, or relax by a local body of water.
- Create work-life boundaries, if at all possible; do the same for your children. Engage them in experiences such as cooking and woodworking that utilizes skills in math, reading and cognitive thinking.
- Drink lots of water and maintain healthy eating habits. It’s easy to grab “junk food” when you’re home all the time. Strive for fruits and vegetables and healthy snacking.
- Reduce non-work screen time. Not only is this good for your eyes, this small step can free up a lot of time for other things, including those we’ve mentioned above. You may also find yourself picking up an old hobby or making more time for pleasure reading.
We hope these ideas help you navigate the continuing challenges and that 2021 is truly the beginning of healthier, happier times. Meanwhile, If the strain of pandemic life continues to be overwhelming, or you want more personalized guidance on how to best manage issues, consult with a holistic physician who can make specific recommendations for your cognitive, emotional, and physical health.
Food for Thought. . .
“Be kind whenever possible. It is always possible.” – he Dalai Lama
Wild for Walnuts
There are good reasons to go wild for walnuts. They are rich in Omega-3-fatty acids and high in antioxidants.This powerful combination helps support immunity, the management of inflammation in the body, and provides nourishment for the brain. Additionally, research shows that walnuts have protective benefits against metabolic syndrome, cardiovascular problems,Type-2 diabetes, and dementia.
Dietary studies indicate that approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits. In the case of walnuts, one ounce equals about 7 shelled walnuts, or 14 walnut halves. Add them to cereal, yogurt, salad, desserts, and entrees; enjoy them raw or toasted or as a nut butter.
While walnuts are harvested in December, they are available year round. When purchasing whole, unshelled walnuts choose ones that feel heavy for their size. The shells should not be stained, cracked or pierced as this can be a sign of mold on the nutmeat, which renders it unsafe for consumption.
Shelled walnuts are available in prepackaged containers, as well as bulk bins. Make sure the bins are covered and the store has a good product turnover to ensure freshness.
Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Store shelled walnuts in an airtight container and place in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should also be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Fuel Your Brain with Healthy Trail Mix
This recipe prepares a hearty granola snack using goji, blueberry, dates, walnuts, and oats. Enjoy with a cup of green tea (hot or cold) sweetened with a little raw honey. Make a big batch for the week to help satisfy those mid-afternoon munchies! Store in the fridge.
Ingredients
- 1/2 cup dried goji berries
- 1/2 cup dried blueberries
- 1/2 cup dried chopped dates
- 1 cup walnut pieces (or 1/2 cup of both walnuts and pecans)
- 1 cup rolled oats
Preparation
- Toast oats: heat a frying pan over medium heat, add oats and toast for 3 minutes or until golden brown. Do not burn.
- Put oats in a large bowl and add goji berries, blueberries, dates, nuts.
- Store in an airtight container and in the fridge.
- Serving size: 1/4 cup.
California Poppy Eases Nervous Tension
The beautiful golden-orange state flower of California has several uses for troubling times. California poppy (Eschscholzia californica) has been used in the management of insomnia, mood disturbance, fatigue, and nervous tension. It may also reduce aches and pains associated with over-exertion and stress.
California poppy contains biologically active chemicals recognized for causing sleepiness and relaxation. Some of these biochemicals may block certain brain chemicals or transporters in the brain and nervous system.
In case you’re wondering, California poppy is not the same as the opium poppy. Rather, it is a distant botanical relative of the more infamous poppy. The California variety does not contain any opiates, does not cause addiction, and is safe for most people for use up to a three-month period and under care of a holistic practitioner (safety of longer-term use has not been extensively studied).
The appropriate dose of this herb depends on several factors such as age, health history, and other medical concerns. Because California poppy has sedative effects, it can interact with prescription medications. It also may also interfere with safe operation of machinery and vehicles. Additionally, it is not recommended for women who are pregnant or breastfeeding.
Power Your Cells for Health with Antioxidants
Antioxidants help rid your body of waste substances called free radicals. These free radicals are unstable molecules that the body produces as it processes food and in reaction to environmental pressure. Free radicals damage the body by producing inflammation that can lead to disease, particularly illnesses such as arthritis, heart disease, cancer, and others.
To help you visualize how antioxidants work, think of free radicals as microscopic monsters circulating throughout the body. Antioxidants are the monster hunters that zero in on free radicals and neutralize them. This process helps protect the body from disease.
Most plant based foods — fruits and vegetables — are rich in antioxidants; these include berries, citrus fruits, pineapple, pomegranate, green leafy vegetables, carrots, beets, and green tea.
There are variations of antioxidants in different foods and each has a different role in relation to the organ or body system where they work to clean up free radicals. Some of the many antioxidants that support immunity are:
- Green tea: provides catechins and epigallocatechin gallate (EGCG).
- Bioflavonoids and Vitamin C: found in citrus fruits.
- Selenium: a trace mineral (meaning we only need small amounts of it on a daily basis) found in Brazil nuts.
Before taking antioxidants in pill form, consult with a holistic physician who can determine which types and sources (food sources are best) are most important to your personal health for preventing or helping to heal illness.
Relieve Eye Strain by Strengthening the Extraocular Muscles
The eyes are supported by bands of muscles (the extraocular muscles) that control their movement. Exercising these muscles has significant health benefits, including improved circulation, which reduces inflammation. Additionally, exercising the eyes may minimize eye fatigue or strain caused by vision overuse patterns such as digital eye strain or frequent night driving.
Below are eye exercises for general eye health:
- Figure 8 Eye Exercise.You may have practiced this exercise, sometimes called “yoga eyes,” if you’ve ever taken a yoga class. This exercise should be done from a seated position, such as at your desk, while relaxing in your favorite chair, or while in an easy, seated yoga pose.
- Pick a point on the floor about 10 feet in front of you and focus on it.
- Trace an imaginary figure eight with your eyes.
- Keep tracing for 30-seconds, then switch directions.
- Focusing Exercises.
- Alternate between looking at very distant and very close objects. For example, when seated or standing at home or at the office, alternate between looking at your nose and looking at a farther away building or tree. Repeat several times.
- Alternate between looking right and left.
- deepens understanding of your thoughts, feelings, and behavior
The more time spent in front of digital devices, the greater the strain on your eyes and your mind. To reduce these effects, during screen-time, use a blue-light / glare filter over your computer screen or use glasses designed to minimize the effect of screen glare on the eyes. Also, simply closing your eyes for a few moments can give those fatigued ocular orbits a much needed reprieve from visual stimuli and processing.
Guiding Principles
