Category: Uncategorized

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Restorative Strategies

What are you going to do this weekend? How about implementing a new strategy to de-stress like never before? Almost a year ago I mentioned how to use your breathing to help you unwind. Belly breathing, box breathing, and the 4-7-8 breathing are great options for relaxing on the spot. Exercise is definitely at the top of the list too. As explained in my previous post, you want to “build your day around movement.” You want to make sure you are engaging in regular physical activity throughout the day, each day.

So, here are 5 more restorative strategies (as defined in Ancient Remedies by Dr. Josh Axe) that you may find just right for you to start implementing:

Walking in Nature

If you immerse yourself in nature, be it a nearby park, a forest, or a body of water, it can help lower stress, enhance your mood, boost creativity, and even strengthen your immune system. This is a popular way to de-stress in Japan, where it is known as “forest bathing.” Immersing yourself in nature releases feel-good chemicals in the brain. Positive thinking and gratitude are sure to follow.

Relaxation and Downtime

To avoid burnout, you need to build calming and relaxing breaks into your day. At lunch, go outside and sit peacefully on a bench, just enjoying the present moment. Nothing else to keep your mind busy. And letting your mind wander relieves stress and promotes creative problem-solving. At night, read a book, knit in a quiet place, play an instrument, or listen to music you love, for instance.

Digital Fasting

Technology use has been associated with depression, anxiety, and insomnia. So do your best to implement a digital or social media fast every now and then, be it for an hour, a day, a weekend, or a week. This will allow your brain and body to enjoy a little restorative break and put you in a nice relaxing state.

Grounding and Earthing

Grounding yourself is to connect physically to the earth which emits electric charges that have a beneficial effect on the body. When you walk barefoot outside, lie on the grass or the beach, or swim in a lake or ocean, this promotes a number of benefits: increased red blood cell fluidity, decreased muscle pain after exercise, and lowered stress, depression, and fatigue.

Rain, Ocean, and Other Nature Sounds

Nature sounds have a tendency to give rise to a relaxing, parasympathetic nervous system response, and help with lessening heart rate, blood pressure, and stress levels. The sounds of streams, birdsong, and fountains enhance cognitive performance, for example. So pick a playlist, app, or find a YouTube video that offers nature sounds and enjoy these whenever you get a chance.

Which strategy will you try this weekend? 

Have a great Memorial Day weekend!

You can also find me on Instagram.

Reference
Axe, Josh. Ancient Remedies : Secrets to Healing with Herbs, Essential Oils, CBD, and the Most Powerful Natural Medicine in History. New York, Little, Brown Spark, Feb. 2021, pp. 176-183.

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Biohacking: What is it? 

Last Saturday, I attended the second Virtual Biohacking Conference hosted by Dave Asprey. It was just as interesting and enriching as the first one, with renowned speakers talking about a variety of topics such as cellular regeneration, fasting, metabolism, sleep, longevity, resilience, brain cognition, nutrition, meditation, functional medicine, the science of energy, and stress control. As explained by Dave Asprey, biohacking is “the art and science of changing the environment around you and inside of you so you have full control of your own biology.” Biohacking is about using the available science to make informed choices that will lead to a better you! What follows are 8 biohacks most “biohackers” implement progressively. These were mentioned at the conference in a talk by Nicole Petersen, RD.

Fasting

Intermittent fasting can be done by skipping meals, time-restricted eating, alternate-day fasts, or multi-day fasts. Fasting has been shown to help with weight loss, blood glucose control, and a cellular cleanup process called autophagy which may help promote longevity.

Sleep 

Consistent good-quality sleep is needed for your body to repair and your brain to clean itself of toxins. As mentioned in a previous post, to improve your chances of having a good night sleep, you may want to do the following: do not drink coffee after 2 p.m. (for most people), limit your exposure to blue and bright light at night (different software -like f.lux– and blue-blocking glasses are available), and sleep in a room that is fairly cold (around 60 to 67-68 degrees Fahrenheit) and pitch-dark. To get more tips on how to establish and maintain a normal circadian rhythm, check out this very informative Huberman Lab podcast. 

Cold

Regular exposure to cold may allow your body to burn more fat, help with recovery after exercise, and enhance your immune system and mood. So give it a try! It can be taking a cold shower (just a few seconds at first is fine), swimming in a cold body of water, or using a cryotherapy chamber. Exposure to cold can make you feel so energized and alert!

Light 

Adequate sunlight exposure helps with sleep, mood, and allows your body to synthesize vitamin D. Vitamin D3 helps with inflammation in the body, boosts proper immune cell function, and aids with optimal insulin production. Aside from the full spectrum of light you get from the sun, there is also red light therapy (at about 600 nm wavelength). The latter may help with mitochondrial function, increase circulation, and lessen inflammation. Light is a nutrient we definitely want to take advantage of (in a responsible way, of course).

Food  

The food you eat has a great biological impact on your body. Food provides nutrients and energy. It also encodes information (instructions telling your body what to do). The great news is that we have full control over what we eat (or do not eat) every day. See which foods are the most beneficial to you and eliminate the ones that make you weak.

Supplements  

You may choose to buy a few supplements too depending on your needs and goals. Make sure the supplements you select are from trusted sources and definitively consult your personal physician beforehand.

Movement

We are meant to be active, engaging in regular physical activity throughout the day, each day. This means any type of movement depending on your preferences and routine. The main idea is to “build your day around movement.” It can be a morning stroll, strength training, HIIT, shifting positions throughout the day (if at a desk at work, for instance), etc. Regular physical activity is shown to help with heart disease, stroke, diabetes, and several cancers. It further helps with hypertension, keeping a healthy body weight, enhancing mental health, quality of life, and well-being.

Breath   

Learning how to breathe consciously will help you become more calm, present, and centered. You want to breathe in and out through the nose, doing belly/diaphragmatic breaths at a slow pace (6-12 breaths per minute) and in a rhythmic way. Beyond this basic breathing pattern, there are numerous breathing exercises you may want to experiment with to have a better handle on your autonomic nervous system. Deep breathing techniques can aid with lowering heart rate and salivary cortisol levels, enhancing mood, and lessening stress.

Now the choice is yours: which biohack will you implement first? 

And don’t forget meditation and gratitude!

Until next time!

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A Wider Range of Vegetables

Time to grow our own garden again and/or shop at farmers markets!  We can finally start to enjoy a wider range of vegetables. Depending on where you live, the spring vegetables available may differ. If you are not sure what the best in-season picks may be, a helpful seasonal food guide can be downloaded at foodprint.org. With that said, here’s a list of 7 fantastic spring vegetables.

Artichokes

Artichokes have a high antioxidant content (which may help prevent cancer); they are high in vitamins C, and K, iron and other essential minerals, and high in fiber and phytonutrients. Consuming artichokes may help fight cardiovascular disease, detox the liver and the digestive system, control blood sugar and diabetes, and may help with metabolic syndrome too. Artichokes taste better cooked: steamed, boiled, grilled, baked, or roasted.

Asparagus 

Asparagus offers many essential nutrients, including vitamins K and A, folate, iron, copper, and B vitamins, plus antioxidants and certain amino acids. It is a good source of fiber too. Asparagus helps support heart health and skin health and may help with fighting cancer too. Asparagus can be roasted, blanched, baked, grilled, or sauteed.

Avocados

Avocados are high in fiber, vitamins K and C, folate, potassium, and healthy monounsaturated fats. Avocados may help with heart health, lower blood sugar levels, support eye health, enhance digestive health, and may help lower inflammation, among other things. Avocados are great as a snack, in salads, or smoothies.

Celeriac

Celeriac, a  root vegetable, is high in fiber, vitamins K and C, phosphorus, potassium, calcium, and antioxidants. Celeriac may help improve digestive health, blood sugar control, fight free radicals, and may help support stronger bones too. Celeriac can be eaten raw or cooked. You can add it to salads, slaws, or make veggie chips or fries with it, for instance.

Fennel

Fennel is high in fiber, potassium, and vitamin C. Fennel also contains vitamins A, B6, K, and folate, plus iron, calcium, copper, zinc, and selenium. Fennel may help support cardiovascular health, improve skin and eye health, and boost digestion and bone health. It may also help with inflammation and with preventing cancer. The whole plant can be eaten (bulb, leaves, and seeds). With its unique licorice-like flavoring, fennel can be added to salads, slaws, and other dishes.

Mustard Greens

Mustard greens, which are from the same plant we get mustard seeds from, have high levels of antioxidants. Packed with phytonutrients, mustard greens are also high in fiber, vitamins K, A, and C, plus folate, calcium, and potassium. Mustard greens may help with liver function, eye and skin health. They can help better digestion and may help prevent cancer and heart disease, for instance. With their spicy taste, these antioxidant-rich greens can be included in salads, soups, sauteed, or even juiced with other vegetables.

Watercress

Watercress is a leafy green cruciferous vegetable, high in antioxidants, fiber, calcium, vitamins A, K, and C. Watercress may help with lowering blood pressure, lessening inflammation, and could help with certain types of cancer. It may help with bone health, vision, hair, skin, and nails. This powerhouse veggie can be added to salads, soups, stir-fries, casseroles, and sandwiches.

All you have to do now is include these delicious vegetables in your favorite recipes!

Until next time!

References:

Levy, Jillian. “7 Reasons to Eat Artichokes.” Dr. Axe, 24 July 2019, draxe.com/nutrition/artichokes/. Accessed 13 Apr. 2021.

—. “Asparagus Nutrition, Health Benefits, Risks and Recipes.” Dr. Axe, 19 Aug. 2019, draxe.com/nutrition/asparagus-nutrition/. Accessed 13 Apr. 2021.

—. “The Antioxidant Greens That Support the Eyes, Bones and More.” Dr. Axe, 24 Aug. 2019, draxe.com/nutrition/mustard-greens-nutrition/. Accessed 13 Apr. 2021.

Link, Rachael. “Calories in Avocado: Nutrition Facts and Diet Advice.” Dr. Axe, 14 Mar. 2020, draxe.com/nutrition/avocado-calories/. Accessed 13 Apr. 2021.

—. “Can Watercress Fight Cancer?” Dr. Axe, 9 Jan. 2020, draxe.com/nutrition/watercress/. Accessed 13 Apr. 2021.

—. “The Low-Calorie, Low-Carb Root Vegetable That Benefits the Gut.” Dr. Axe, 23 Nov. 2018, draxe.com/nutrition/celeriac/. Accessed 13 Apr. 2021.

Ruggeri, Christine. “What Is Fennel? Benefits, Nutrition, Uses and Recipes.” Dr. Axe, 16 Dec. 2018, draxe.com/nutrition/fennel-benefits/. Accessed 13 Apr. 2021.

“Top 10 Spring Vegetables.” Mark’s Daily Apple, 25 Mar. 2008, http://www.marksdailyapple.com/spring-vegetables/. Accessed 13 Apr. 2021.

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How to Spot Sugar in Foods

Now that the days are getting longer and that spring is finally here, it’s going to be nice to spend more time outdoors. This may also be the perfect time to rethink our diet and reduce our sugar intake which may have gone up during the winter months. As mentioned in a previous post, “hidden” sugars are in most processed products. If undetected, hidden sugars can easily impact our blood sugar even when we might think our diet is reasonably healthy. Reading labels is really important. There are numerous names for sugar in processed foods, so being familiar with those names is helpful to stay away from all this unwanted sugar. It is also good to know the differences between the terms “sugar-free,” “no added sugar,” and “unsweetened.”

Names for Sugar in Processed Foods 

The following 61 names are listed by the UCSF Sugar Science department:

  • Agave nectar
  • Barbados sugar
  • Barley malt
  • Barley malt syrup
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane juice
  • Cane juice crystals
  • Cane sugar
  • Caramel
  • Carob syrup
  • Castor sugar
  • Coconut palm sugar
  • Coconut sugar
  • Confectioner’s sugar
  • Corn sweetener
  • Corn syrup
  • Corn syrup solids
  • Date sugar
  • Dehydrated cane juice
  • Demerara sugar
  • Dextrin
  • Dextrose
  • Evaporated cane juice
  • Free-flowing brown sugars
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • HFCS (High-Fructose Corn Syrup)
  • Honey
  • Icing sugar
  • Invert sugar
  • Malt syrup
  • Maltodextrin
  • Maltol
  • Maltose
  • Mannose
  • Maple syrup
  • Molasses
  • Muscovado
  • Palm sugar
  • Panocha
  • Powdered sugar
  • Raw sugar
  • Refiner’s syrup
  • Rice syrup
  • Saccharose
  • Sorghum Syrup
  • Sucrose
  • Sugar (granulated)
  • Sweet Sorghum
  • Syrup
  • Treacle
  • Turbinado sugar
  • Yellow sugar

Sugar-Free

If it says “sugar-free” on a label, this means that the given food has less than half of a gram of sugar per serving. It can be any kind of sugar: the traditional refined sugar, maple syrup, honey, naturally-occurring sugars like lactose or fructose, etc. Sugarless alternative sweeteners are authorized under a sugar-free label as they do not add to the total sugar of the item.

No Sugar Added

If it says “no sugar added” on a label, this means that no sugar ingredients (including sugars from syrups and honey, concentrated fruit or vegetable juices) are incorporated during the processing of the given food. Even if there is “no sugar added,” the given food can still have some natural sugar (like a fruit would). 

Unsweetened

If a food is “unsweetened,” this means that it hasn’t been sweetened in any way: no sugar, no artificial sweeteners, no natural sweeteners, no zero-calorie sweeteners.

In Summary

So if you want to cut down on your sugar intake, after doing away with sugary drinks and/or adding extra sugar to things, reading labels with the above guidelines in mind is essential. Managing our blood sugar is of primordial importance in order to maintain our health and wellness over the years.

Until next time!

Reference

Sisson, Mark. “61 Sneaky Names for Sugar You Find on Labels.” Mark’s Daily Apple Newsletter, 30 Mar. 2021, mark@marksdailyapple.com. Accessed 2 Apr. 2021.

You can also find me on Instagram.

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Is Eating Primal/Paleo Really That Expensive?

When you decide to buy naturally raised animal products and organic produce, it may seem to cost a whole lot more at first. It is important to keep in mind, though, that when you start eating whole foods and better-quality products, you are also doing away with all of the high carbohydrate processed foods and beverages. In his new book, The Pegan Diet, Mark Hyman states, “Some studies show it can cost as little as 50 extra cents a day to improve the quality of your diet.” Cooking at home with nutrient-dense foods in fact costs less than endlessly buying already prepared-for-you meals in a box and/or take-outs. Implementing a few simple strategies and “cooking hacks” can make Primal/Paleo eating affordable and easy.

A Few Simple Strategies

As mentioned in a previous post, you can:

  • Buy in bulk and cook large meals ahead of time.
  • Shop at a food co-op (member-owned “cooperative”).
  • Join a CSA (Community Supported Agriculture) farm.
  • Shop at farmers’ markets.
  • Look into volunteering at local farms.
  • Grow your own garden (in your backyard or in a community garden).
  • Cowpooling (when you decide to buy with your friends a whole butchered cow at a local farm, each one of you getting a section of it).

Three Basic “Cooking Hacks”

In his book, The Pegan Diet, Mark Hyman highlights how easy it can be to prepare a smoothie, a salad, and a basic stir-fry. Just knowing how to fix these can be a first step to cooking delicious and nutritious meals.

  • Smoothie: Blend together 8 ounces of unsweetened non-dairy milk, ½ cup of frozen berries, 1 handful of leafy greens, 1 tablespoon of nut butter, and 1 tablespoon of flaxseeds or chia seeds (or pick other ingredients of your choice).
  • Salad: In a salad bowl, add 1 bunch of chopped greens, non-starchy vegetables of your choice (peppers, cucumbers, radish, fennel, green onion, olives), a can of wild salmon or 2 to 6 ounces of chicken (or other protein), 3 tablespoons of herbs and spices of your choice (parsley, cilantro, mint, basil), 2 tablespoons of extra virgin olive oil, and 1 to 2 tablespoons of lemon juice, balsamic vinegar, or apple cider vinegar. Mix together.
  • Stir-fry: Heat avocado oil in a large pan over medium heat. Add chopped onion and saute for 2 to 3 minutes; then add chopped or pressed garlic, a little ginger, and 3 cups of chopped vegetables (such as fennel, leeks, carrots, zucchini, cauliflower, asparagus, onions, broccoli, etc.). Add spices such as paprika or cumin. Make it Asian with a little bit of toasted sesame oil, gluten-free tamari, and mirin (or your favorite paleo-approved stir-fry sauce). Cook for about 10-15 minutes or less. Top with lemon juice and fresh herbs such as parsley or cilantro. Add salt to taste. Add a protein of your choice (for example, cooked ground meat or sliced chicken).

In Summary

By implementing just a few shopping strategies and taking the time to cook simple meals at home, you are opening the door to a world of better health and wellness. If you prioritize what is really giving you the nutrients you need, Primal/Paleo eating can be enjoyed even on a tight budget. This will also most likely save you money down the road. As they say, “Health is Wealth.”

Happy Easter!

References

Hyman, Mark. The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World. New York, Little, Brown Spark, A Hachette Book Group, 2021, pp. 144-45, 176–77.

James, Abel. The Wild Diet: Go beyond Paleo to Burn Fat, Beat Cravings, and Drop 20 Pounds in 40 Days. New York, Penguin Random House, 19 Jan. 2016, pp. 300–301.

You can also find me on Instagram.

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What is Aerobic Exercise?

As explained in a previous post on The Primal Blueprint Fitness Pyramid, aerobic exercise includes general everyday movement and workouts that do not go above the recommended aerobic heart rate zone of “180 minus your current age” or less. Aerobic exercise is well-paced and not so stressful on the body.

Enough movement throughout the day is necessary for proper blood flow to be delivered to the different muscles you use, which means more oxygen and nutrients, along with “waste removal.” Moving throughout the day (along with other variables) ensures proper cellular health.

You also want to add a few cardio sessions done at a comfortable heart rate. No chronic cardio here. Whatever fits your schedule the best. Cycling, swimming, running, or even just walking are all good options, whatever your energy levels of the day make you feel like doing.

Sidenote: Aerobic Workout / Anaerobic Workout

The word aerobic means “with oxygen.” When you do an aerobic workout, this means there is enough oxygen available to burn mostly fat, as fat needs oxygen to burn for energy when you exercise. 

In comparison, an anaerobic (“without oxygen”) workout is a workout that is more difficult to the point that it gives rise to an oxygen shortage (any brief and intense exercise like sprinting, for instance). This leads to the burning of a greater amount of glucose for energy (as glucose doesn’t need oxygen to burn).

The Main Benefits of Aerobic Exercise

  • Fat metabolism: aerobic exercise primes your body to better use free fatty acids for energy. This is enhanced, of course, if you also consume low-insulin-producing foods.
  • Cardiovascular function: aerobic exercise builds more mitochondria (the “powerhouses” of the cells) in your muscles, so you burn energy more effectively with less free radical damage. Aerobic exercise also helps with oxygen utilization by your lung, boosts the stroke volume of your heart, and enhances your capillary network.
  • Musculoskeletal strength and resilience: sensible aerobic exercise also helps better your bones, joints, and connective tissue. 

In Summary

Whenever you are moving your body and doing aerobic exercise, it benefits your body during the workout, and when you are at rest. Multiple health benefits can ensue from making sure you get enough movement/exercise each day. Last, but not least, aerobic exercise strengthens the immune system by enhancing the flow of anti-aging hormones, along with improving the circulatory system. 

Enjoy your favorite movement regimen for all of the above reasons!

Until next time!

You can also find me on Instagram.

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Gut Health is Essential

As mentioned in a previous post, What Are the Best Foods for the Gut?, we more than ever need to eat foods that are beneficial to the gut. Our gut microbiome (supported by probiotics – “the good bacteria”), is essential for a great number of biological functions like metabolic function, hormone function, the gut-brain axis, mood changes, etc. Removing the foods that do not sustain gut health (such as refined flour, sugar, and industrial seed oils) is the first step. But we also want to consume on a daily basis (preferably) foods that are beneficial to the gut. Such foods include bone broth, raw cultured dairy, fermented foods, coconut products, sprouted seeds, healthy fats, and fruits (and vegetables).

7 Amazing Foods for the Gut

  • Bone Broth: it offers collagen and the amino acids proline and glycine that are beneficial to the gut. 
  • Raw Cultured Dairy: it has good bacteria when fermented and short-chain fatty acids beneficial to the gut. Pastured kefir, yogurt, amasai, butter, and raw cheese are some of the best picks.
  • Fermented Foods: just like fermented dairy, fermented vegetables are awesome probiotic foods. They have organic acids that balance intestinal pH and probiotics helping with gut health. Sauerkraut, kimchi and kvass are great options.
  • Coconut Products; they are particularly good for the gut because the medium-chain fatty acids in coconut are usually easier to digest (for most people) than other fats –  a great choice for sustaining digestive health. Also, coconut kefir offers microbes beneficial to the digestive system.
  • Sprouted Seeds: sprouted chia seeds, flaxseeds, and hemp seeds are good sources of fiber that can foster the growth of beneficial bacteria. 
  • Healthy Fats:  healthy fats like egg yolks, avocados, ghee, and coconut oil are easy on the gut and contribute to nutrient absorption. Some protein foods like grass-fed beef, lamb, and wild-caught salmon also have healthy omega-3 fats.
  • Fruit: eating fruit in moderation (one or two servings/day) is an easy way to get vitamins and minerals. You can make homemade apple sauce or fruit sauce with pears or other low-glycemic fruits.

In Summary

Feeding the good bacteria in your gut by selecting the right foods that work well for you is very important. And as you can see, choices abound, so eating healthy doesn’t have to be dull in any way. Having to watch my blood sugar, I consume healthy fats every day and prefer getting my fiber from vegetables than the traditional fruits. See how your body responds to foods. Maintaining your health and wellness over the years is priceless.

Until next time!

References

Axe, Josh. “Leaky Gut Diet and Treatment Plan, Including Top Gut Foods.” Dr. Axe, 7 Jan. 2021, draxe.com/health/leaky-gut-diet-treatment/. Accessed 28 Feb. 2021.

Huberman, Andrew. “Control Pain & Heal Faster with Your Brain | Huberman Lab Podcast #9.” YouTube, 1 Mar. 2021, www.youtube.com/watch?v=mcPSRWUYCv0. Accessed 1 Mar. 2021.

You can also find me on Instagram.

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Eating in Season

Given that we are still a good month away from Spring, if you haven’t looked into it yet, they are some awesome winter vegetables that you can include in a variety of delicious recipes. If you eat in season, you usually get fresher produce that can offer more beneficial nutrients. Eating in season is also a nice way to support local farmers and help the environment. Most winter vegetables grow from November through March. What follows is a list of 9 awesome winter vegetables, so yummy in those fall/winter comfort food recipes.

9 Awesome Winter Vegetables

  • Beets: they offer fiber, folate, manganese, potassium, iron, and vitamin C. They also contain nitrates, which help with blood flow and blood pressure.
  • Broccoli: it contains antioxidants like carotenoids, chlorophyll, vitamins E and K, essential minerals, and it is also high in fiber and cancer-fighting compounds such as glucosinolates.
  • Brussels Sprouts: they offer a wide variety of antioxidants (that can be good against cancer too), fiber, calcium, potassium, folate, vitamins C and K.
  • Cabbage: all types of cabbage contain a high amount of fiber, vitamins C and K, manganese, and antioxidants like anthocyanins.  As mentioned in a previous post, anthocyanins can help with heart disease, among other things.
  • Carrots: they offer beta-carotene (vitamin A), helping with eye health and skin health. They have numerous antioxidants like lutein and zeaxanthin (that can help with healthy aging), plus vitamin K, potassium, vitamins B1 and B3, and fiber.
  • Cauliflower: it is packed with essential vitamins, carotenoids, fiber, soluble sugars, folate, potassium, and several antioxidants that can help lessen oxidative stress.
  • Escarole: one of the many dark greens that offers fiber, vitamins C, A, and K, calcium, plus iron. It contains antioxidants and polyphenols, helping with aging.
  • Kale: it is high in flavonoid antioxidants like quercetin, and vitamins A, C, and K, B vitamins, calcium, copper, manganese, potassium, plus magnesium.
  • Winter Squash: just like sweet potatoes, it is high in vitamin A (alpha-carotene and beta-carotene), vitamins C and B6, magnesium, fiber, antioxidant and anti-inflammatory compounds.

In Summary

After gathering a few of these nutritious vegetables (organic whenever possible), the choice is yours: you can simply roast them, make a vegetable soup or stew, saute some greens with garlic, or add some cut-up roasted veggies to a frittata or to a leafy green winter salad. What will you try first?

Until next time!

References

Cowan, M.D., Thomas. How (& Why) to Eat More Vegetables. Library of Congress No. 2016934925, 2016, p. 25.

Levy, Jillian. “Top 12 Winter Vegetables to Eat & Grow.” Dr. Axe, 12 Jan. 2021, draxe.com/nutrition/winter-vegetables/. Accessed 13 Feb. 2021.

You can also find me on Instagram.

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20 Minutes of Me Time Every Day

In my last post, I briefly mentioned the importance of carving out some downtime every day as a helpful stress management tool. As explained, it can be any spontaneous outdoor physical activity such as running around with your kids or dog outside. It can be short work breaks or nice long hikes. But it can also be a formal meditation practice or similar relaxing practices to help you quiet any racing thoughts. Giving yourself 20 minutes (or more) of “me time” every day is not selfish. It is there to allow you to better navigate every day’s ups and downs.

A Meditation Practice

If you want to establish a meditation practice, there are some helpful apps for beginners such as Headspace, Calm, and Brightmind. More options are available online, of course – check out Commune! See what resonates with you best. 

Meditation offers a wide range of short- and long-term benefits:

  • It can slow aging of the brain.
  • It can lower blood pressure.
  • It can give you energy.
  • It can improve concentration.
  • It can help you sleep better.
  • It can lift your mood.

Other Relaxing Practices

If a formal meditation practice is not something you would enjoy dedicating some time to right now, there is a plethora of other options that can help relieve stress, relax the body, and do away with shallow breathing. In The New Rules of Aging Well, Dr. Frank Lipman lists the following activities:

  • Knit in a quiet place.
  • Play an instrument.
  • Listen to music you love, eyes closed.
  • Sketch a tree or a person across the way at the park.
  • Walk slowly (in nature or even in the city), being mindful of what’s around you.
  • Dig in the garden.
  • Color in a coloring book.
  • Wander in the woods and collect a certain type of leaf.
  • Watch fish in an aquarium.
  • Hunt for sea glass on the beach.
  • Observe birds or bees in a garden.

In Summary

As you can see, giving yourself 20 minutes of me time every day can easily be done. And the activity can change from day to day depending on your schedule. Just write that time for yourself in a calendar, if needed. Which meditative activity will you pick today?

Until next time!

Reference

Lipman, Frank. The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality. New York, Artisan, A Division Of Workman Publishing Co., Inc, 2020, pp. 143–45.

You can also find me on Instagram.

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Thinking About Going Primal/Paleo for the New Year: What Does That Entail?

I explained in my two previous posts that going primal/paleo entails adopting an ancestral health approach to better food choices and to a movement regimen based on our daily energy levels (the opposite of chronic cardio). 

Today, I am going to go over what adopting an overall primal/paleo lifestyle is about. So along with better-quality food and exercise, this includes (as explained in The New Primal Blueprint, by Mark Sisson) the importance of adequate sleep and sunlight, play, avoiding “stupid mistakes,” and stimulating your brain according to your likings to keep it sharp.

Get Adequate Sleep

  • Minimize artificial light and digital stimulation after dark.
  • Create a simple, quiet, dark sleeping environment.
  • Consistent bed and wake times.
  • Calm transitions into and out of sleep.
  • Awaken naturally without an alarm, if possible. 
  • Expose to sunlight upon awakening.
  • Nap when necessary and possible.

Get Adequate Sunlight

Stay in the sun for short increments of time in order to not burn and make sure you expose large skin surface areas enough when you can.

Play

It is also good to include play, which refers to any spontaneous outdoor physical activity such as running around with your kids or dog outside. It can be short work breaks or even nice long hikes! Carving out some downtime every day is an important stress management tool and it enhances productivity.

Avoid Stupid Mistakes

  • Avoid “modern dangers” like texting and driving, for example.
  • Drift away as much as possible from stressful routines/habits. Steer clear of multitasking.

Use Your Brain

Choose fun, creative intellectual activities/hobbies to keep your mind sharp such as: reading, writing, problem solving, and/or musical training. I also like to play brain training games on BrainHQ and Lumosity. And the Duolingo app is a lot of fun to practice a language with!

In Summary

So there you have it! This is what adopting a primal/paleo lifestyle entails – and it doesn’t have to be perfect. We’ve all been doing our best in these challenging times. The main priority is to keep at it. See when it is okay to push yourself a little bit to attain the given goal you set for yourself – but also acknowledge the fact that a day may not be the day. And that’s okay. 

Until next time!

References

Primal Blueprint at-a-Glance Reference Guide. http://www.PrimalBlueprint.com

Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, p. 483.

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