How will you live this one life that was entrusted to you?

The Wind, One Brilliant Day

The wind, one brilliant day, called

To my soul with an odor of jasmine.

‘In return for the odor of my jasmine,

I’d like the odor of your roses.’

‘I have no roses; all the flowers in my garden are dead.’

‘Well then, I’ll take the withered petals

And the yellow leaves and the waters of the fountain.’

The wind left. And I wept. And I said to myself:

‘What have you done with the garden that was entrusted to you?’

-Antonio Machado

It’s a hard realization that many of us let the gardens of our lives go unnurtured and our dreams unrealized.

We let the weeds grow. We allow them to steal nutrients and sunlight from the flowers we most cherish. We don’t take responsibility for our actions and neglect to assess or tend to our garden’s basic needs.

Where do we begin?

Say no to avoiding it.

Say yes to embracing it.  

Lean into the discomfort and go straight to the garden of your life to find out.  

Pause. Breathe. Reflect. Discern.

• Take time to assess the condition of the garden of your life. Where does it need care?

• Identify and remove the weeds that are not serving you. These might be thoughts, beliefs, relationships, or actions that steal the time and energy that was meant for you, those you love, and your higher purpose.

• Set healthy boundaries by saying yes to the things that energize and lift you up, and no to the things that don’t.

• Nurture yourself with positive mindsets and balanced relationships.

• Practice enjoyable physical activity and refreshing sleep.

• Thrive by feeding your mind, body, and soul with the nourishment it needs.

• Make time in your life to stop doing and simply be.

Just like tending the garden, take it one weed at a time and give consistent attention and care to what brings you joy.

How will you provide yourself with a fertile base of self-care to grow from?

How will you live this one life that was entrusted to you?

Balsamic Vinaigrette Taste and feel joy!

Try my FAVORITE Balsamic Vinaigrette and enjoy the health benefits as a bonus to the satisfaction the flavor provides.

Balsamic vinegar will make your taste buds sing and nourish the body, mind, and soul. This powerhouse antioxidant is packed with nutrients that benefit your whole health. In this recipe, it partners with honey and raw garlic, providing an additional boost to your well-being.

Check out this article to explore the numerous benefits of balsamic vinegar. https://www.medicalnewstoday.com/articles/321906

Enjoy this vinaigrette on salads, sandwiches, pasta, chicken, or….? Have fun experimenting!

This recipe potentially makes enough to store extra in the refrigerator and add to another meal.

The more delicious, nutrient dense food you have prepared and easy to say ‘yes’ to, the easier it is to say ‘no’ to the food that doesn’t nurture your needs. Make it easy to eat the foods that lift you up and carry you forward.

Balsamic Vinaigrette

 2T Honey

1T Dijon mustard

½ tsp salt

½ tsp pepper

1 clove garlic, minced

¼ cup balsamic vinegar

Combine honey, dijon mustard, salt, pepper, garlic, and balsamic vinegar. Whisk these ingredients together.

Add ¾ cups olive oil. Whisk again.

Taste and feel joy.

Pumpkin Seeds! Roast them for a tasty and nutritious snack.

Carving Jack-o-lanterns this year?

Don’t throw away those pumpkin seeds. Roast them up for a tasty and healthy treat!

 Benefits of pumpkin seeds:

• Rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of chronic diseases, including cancer.

• Loaded with antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies.

• Great source of dietary fiber.

• High in magnesium which helps regulate blood sugar levels and helps lower and regulate blood pressure.

•  Snacking on pumpkin seeds before bedtime may help you sleep better. They are a natural source of tryptophan, an amino acid that promotes sleep. Magnesium can help reduce stress and anxiety, further benefiting a good night’s sleep.

Add them to smoothies, salads, granola, yogurt, or cereal. Bake them into breads, muffins, or cookies. Roast them seasoned with spices for a yummy and healthy snack.  

Roasted Pumpkin Seeds

Preheat oven to 350 degrees. Lightly grease a baking sheet.

Use a colander to wash the seeds then dry them thoroughly with a towel or paper towels. Make sure they are dry so they crisp up well.

Toss with olive oil or coconut oil, (1 T per cup of seeds) and your favorite spices combinations like:

Salt and pepper

garlic powder

chili powder

harissa

curry powder

Spread seeds evenly on baking sheet and roast for 12 to 20 minutes. (Depends on the size of the seeds) Give them a toss every 5 minutes to help them brown evenly. When they are golden brown in color, they are ready to eat. Enjoy!

The Power of the Shower Make one small change to boost your health.

We’re all doing it.

We are all taking showers.

We look forward to relaxing, hot showers in the morning, after a workout, or at the end of a long day. But are we taking full advantage of the power of the shower and how it can benefit our health?

One small change in your showering routine can make a huge impact on your overall health and well-being.

Try a contrast shower and feel the benefits immediately!

How to take a contrast shower?

(Be sure to read to the end. Don’t let that cold water part scare you!)

1) Start with a warm shower and complete your usual scrubbing routine for 3-5 minutes. Aaah….so relaxing.

2)  Then, turn the water to as cold as you can handle. :-0

Wow! This will open your eyes, clear your mind, and make you SIIIIING! (high pitched) See if you can stay there for 30-60 seconds but just stay as long as you can. As you learn to love it, you’ll work your way up over time.

3) Next, turn the dial back to hot and stay for approximately 60 seconds. Aaaah….

4) Repeat this pattern two more times and try to finish the routine with the cold. Do your best.

Start with baby steps a (it might be just a few seconds of cold at first) and work your way up. The potential health benefits of contrast showers make this powerful practice well worth it.

Contrast shower therapy has been used for centuries dating back to ancient civilizations such as Greece and Rome. It involves alternating between hot and cold-water temperatures to impact various systems in the body including the circulatory, lymphatic, nervous, and musculoskeletal systems. The prize is numerous potential health benefits including improved circulation, strengthened immune system, weight loss, and decreased symptoms of depression.  

How does this work?

 By alternating between hot and cold water, the circulatory system must quickly adapt and respond affecting the increase of blood flow throughout the body.(1) The sudden change in temperature causes arteries, veins, and capillaries to constrict and dilate repeatedly to reach equilibrium thus increasing blood flow and improving circulation.(1) The heart responds by working harder to adjust its rate accordingly and this benefits cardiovascular health, including reduced blood pressure. In turn, improved cardiovascular health and circulation can assist other functions of the body like digestion and removal of waste.

Alternating between hot and cold in the shower increases lymphatic flow, positively impacting the lymphatic system which is in charge of carrying away toxins and waste.(2) Since the lymphatic system is responsible for eliminating viruses, bacteria, and toxins, it is a key player in the body’s immune defense. A healthier lymphatic system means a healthier you.  

Contrast showers can also help you recover after a hard work-out. Cold water therapy can relieve pain by reducing inflammation. Alternating hot and cold results in increased tissue blood flow and oxygenation that improves healing, reduces edema by enhancing tissue waste-product transportation, and promotes quicker recovery time.(5)

When we expose ourselves to cold temperatures, we can even elevate our mood and decrease symptoms of depression. Exposure to cold temperatures triggers the brain to produce its own opiates, known as endorphins. (the “happiness hormones”) These act as nature’s own form of antidepressant and stimulate the brain’s reward system, producing a feeling of well-being.(4)

Because of the high density of cold receptors in the skin, the cold part of a contrast shower sends an overwhelming number of electrical impulses from peripheral nerve endings to the brain. This potentially results in an anti-depressive effect.(3)

 For those who’d like to lose some weight, regular contrast showers can stimulate the body’s metabolism, help it burn more calories, and help it lose stored fat. “Non-shivering thermogenesis”, caused by cold water exposure is a process in which the body uses stored fat to generate energy and produce heat to combat cold temperatures.(6)

When is the best time to take a contrast shower?

 This depends on you, your lifestyle, and your preferences. Contrast showers are invigorating and energizing so they might make a great addition to your morning, afternoon, or post work-out routine. Don’t let the time of the day be a barrier. Just get started!

Contraindications

There are some contraindications to practicing contrast showering, so if you have any health conditions that you are questioning, consult with your health care practitioner to make sure this will be beneficial to you. Some contraindications include hives, heart disease, Raynaud’s syndrome, open wounds, high blood pressure, pregnancy, and deep vein thrombosis.

References:

1) Mooventhan A, Niventhitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014; 6(5):199-209. doi: 10.4103/1947-2714.132935.

 2) Baker PW. Is there a role for contrast hydrotherapy? 2011. Journal of Lymphoedema.; 6(2): 72-80. https://www.researchgate.net/publication/287721299_Is_there_a_role_for_contrast_hydrotherapy.

3) Shevchuk NA. Adapted cold shower as potential treatment for depression. Med Hypotheses. 2008; 70(5): 995-1001.  doi: 10.1016/j.mehy.2007.04.052.

4) Pilozzi A, Carro C, Huang X. Roles of b-endorphin in stress, behavior, neuroinflammation, and brain energy metabolism. Int. J. Moi. Sci. 2021; 22(1): 338.  https://doi.org/10.3390/ijms22010338.

5) Shadgan B, Pakravan AH, Hoens A, Reid D. Contrast baths, intramuscular hemodynamics, and oxygenation as monitored by near-infrared spectroscopy. J Athl Train. 2018; 53(8): 782-787. doi: 10.4085/1062-6050-127-17.

6) Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017; 71(3): 345-352. doi: 10.1038/ejcn.2016.223.

Hydrate! Boost your health with the liquid life force. (video)

Hydration: Six Small Changes to Create Long-Term Impacts

Join me for a mindful moment for self-care….

One of the numerous things I enjoy about health and wellness coaching is celebrating how small changes can make a profound long-term impact on people’s lives. A positive domino effect of small changes inevitably occurs once a person experiments with implementing one small change and starts feeling better as a result. It’s a perfect example of how those “baby steps” towards healthy lifestyles really add up to living as our best selves.

One super small change to boost mental clarity, creativity, and overall well-being is to hydrate first thing upon waking.

Even though you are sleeping all night, your brain is working hard processing, problem solving, creating, dreaming, and cleansing.(1) Water weight is lost during your sleep through respiration and perspiration. To set yourself up for success, be sure replenish fluids first thing when you wake up as part of your morning routine.

Are you familiar with any of these mental symptoms of dehydration?

• Brain fog

• Fatigue

• Depression

• Inability to focus

• Poor sleep quality

“Drinking water can help you focus, think more clearly, sleep better, and feel better overall.”

A Few Fun facts:

• The body is composed of approximately 60% water and the brain itself is made up of approximately 75% - 80% water.(3)

• This liquid life force gives the brain an important tool it needs to function including memory and thought function. Water is crucial for the production of hormones and neurotransmitters in the brain.

• Studies show that dehydration has negative effects on short-term memory, energy level, esteem-related affect, and ability to focus.(3)

• Drinking cold water can have a waking effect, help you feel more alert, and help maintain body temperature with increased physical activity.(4) like when exercising or working outdoors.

• Drinking warm water when congested can help loosen and clear mucus.(3) It also helps stimulate and promote healthy digestion when ingested upon waking or during meals.

Make it easy.

Grab your favorite mug, a glass, invest in a great water bottle, fill it up, and drink. Have it by your bed side when you go to sleep and grab it first thing when you wake up. Treat yourself to a healthy start each morning with your first accomplishment of the day to celebrate and set yourself up for a happy and success-filled day.

Here are some easy action steps for healthy hydration:

• Drink water first thing when you wake up.

• Have a glass of water before each meal. This can even help promote weight loss.

• Hydrate well before exercising.

• Keep your water bottle handy on your desk, bedside, in your car or backpack instead of coffee, juice, or soda.

• Remind yourself or set a timer to drink water throughout the day.

• Snack on water-filled vegetables and fruits. Choose your favorites. Maybe celery, broccoli, cucumber, melons, or oranges. 

Enjoy hydrating for a happy, healthy, and productive day today and every day.

Make yourself proud with your self-care!

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References/Sources:

1. Fultz NE, Bonmassar G, et al. Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep. Science. 2019; 366(6465): 628-631. DOI: 10.1126/science.aax5440.

2. Haghighatdoost F, et al. Drinking plain water is associated with decreased risk of depression and anxiety in adults: results from a large cross sectional study. World J Psychiatry. 2018; 8(3): 88-96. doi: 10.5498/wjp.v8.i3.88.

3. Zhang N, Du SM, Zhang J, Ma GS. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzou, China: a self-controlled trial. Int J Environ Res Public Health. 2019; 16(11): 1891. Published online 2019 May 29. doi: 10.3390/ijerph16111891.

4. Saketkhoo K, Januszkiewicz A, Sackner MA. Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance. Chest. 1978; 74(4): 408-10. doi: 10.1378/chest.74.4.408.