Tag: health

Finding Inner Peace Amidst Chaos

by stephsimply, posted in Simple Observations and Musings

“Better to keep yourself clean and bright; you are the window through which you must see the world.”–George Bernard Shaw

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Anxiety provoking 😬

Over the past weeks, I find I am feeling increasingly anxious as I read or listen to the news and/or various social media platforms. There are world events with real human and environmental consequences that worry me. Children are dying from injury and/or starvation in numerous parts of the world.  Plus, the current political climate in our own country is so vitriolic and divisive, it can tie my stomach in knots if I listen or read about it for too long. 

A few days ago, I was leaving work after an especially long day.  Ready to shake off the day, I unloaded my daily work wares into the back of the vehicle, and hopped in the driver seat ready to get home and shake the dust of the day off.  I started the vehicle, and the radio automatically came on.  

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We have a choice 🙉

By word of explanation, I had been listening to a book on the way to school, but because the bluetooth had not yet connected, the radio, set to one of the local public radio stations, automatically defaulted on. Since it was between 5:00 and 6:00 pm, the news was on.  And while NPR is fortunately not one of the news outlets that seems to shout out every headline, it was in the middle of a story that, as my ears focused, began to make me feel worried, and I could once more feel my insides churning. 

I continued listening for a bit more as I headed out of town, but found myself increasingly feeling more anxious.  Suddenly, it occurred to me. I had a choice.  I didn’t have to listen. So, I turned not only the news off, but the entire media system in my vehicle, rolled my window slightly down, and allowed the fresh air to filter in. 

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Connect to Your Breath 😮‍💨

Then, while I drove the rest of the way home, I took time to connect to my breath and to that still, inner voice. 

Inhale. Exhale. Release the jaw. 

Inhale. Longer exhale. Relax the shoulders down and release the grip in my gut. 

Long slow inhale, fill my lungs with fresh air flowing through the window. Pause. 

Then, a longer, relaxed exhale. Loosen the grip on the steering wheel and relax

 the lower body. 

I continued driving like this, using my breath as an aid to continue to relax other parts of my body that I had been unconsciously gripping tightly as the day progressed. I would not have noticed how tightly wound my body was if I had continued listening to the news.

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Connect to Gratitude 🙏

Once I felt a bit more relaxed, I tried to list, in my mind’s eye, five things for which I was grateful. Nothing could be too small, such as, feeling grateful because I had not forgotten my lunch on that day as I had forgotten it on the same day the previous week. But, even more so, I was also grateful for my health, my family, my home, and so on  . . . With each point of gratitude, I took time to pull that image up in my mind and genuinely reflect on at least one particular point of joy each one brought to my life.

Now, I will be honest, there were a few times when I lost my focus due to other drivers, deer crossing the road, or other random distractions.  If I found myself lost in thought, I brought my inner attention back to my breath first, and then back to points of gratitude.  

As I drove closer to home, I mindfully began to release concerns for which I could not control. I prayed for them, but ultimately, released my worries to God. I decided to trust and have faith that my concerns will ultimately work out for the best in ways I could not see or perhaps understand. It did not mean I was dismissing the issues that concern me–I was not.  Instead, I was releasing my stress over them because my anxiety would/will not affect their outcome.

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Shutting out the winds 🪟

Years ago, I read a story about a monk who had been writing a book.  This was the time period prior to computers, when one would alternate between handwriting manuscripts and typing the final drafts. This monk decided he needed to take a break from writing and went out for fresh air and a walk. 

He left open the windows of the small cottage in which he lived. And as he walked, the weather began to shift, and the wind began to pick up.  When he arrived home, an hour or so later, all of his neatly stacked papers for the book had been tossed about within the house. In order to tidy up the inside of his cottage and reorganize the manuscript, the monk had to close all of his windows to keep out the changing weather.

This story simply illustrates the point that sometimes, if we are consuming too much news, social media, family/friend drama, and so forth, our inner world suffers.  Like the monk’s cottage, the winds of life can toss our inner peace about.  Therefore, it is worth remembering we have a choice. We can choose to take time to shut out, turn off, or let go of the outside world/drama, so that we can turn inwardly, and focus on “tidying-up” the worry/concern/ anxiety inside of us.  

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It’s not always “breaking News,” so set boundaries 📰

We don’t have to read/listen/scroll through/watch the news and social media at regular intervals throughout the day.  We can take breaks from all of it. In fact, we are not of any benefit to ourselves, much less others, if we aren’t settled and at peace on the inside.  Thus, taking time to connect with your breath and that small, still inner voice can strengthen and renew you, filling you with a sense of calm/peace in order to help others and/or take on challenges.

While we don’t want to completely shut off the world and hide our light, we do have a choice as to where, when, and how much we participate.  Setting boundaries and/or taking breaks from what and how we choose to consume social media and news is within our power, and it doesn’t mean we are absconding from our civic or social responsibility to the world around us. 

Shine your Light 🕯️

If we hope to shine our light and engage in meaningful ways that can contribute to the betterment of our family, friends, community, and even world to the degree possible, we must also take time to close the proverbial outside windows and tend to our own inner world.  After all, even a candle must be protected from the wind in order to burn. 

Movement as Medicine: Staying Active in Your Older Adult Years

by stephsimply, posted in Simple Observations and Musings

“Movement is medicine for creating change in a person’s physical, emotional, and mental states.”–Carol Welch

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Let’s get Ready to Move! 🏃‍♀️

By the time you read this, I will be close to one week out from running (ok, jogging, “slogging”, whatever you want to call it) the Marshall University Half-Marathon. This annual community event motivates and inspires hundreds of locals and nonlocals to train, improve their current fitness level, and participate in the 5K, the half-, or the full-marathon distance.  Plus, it brings together a whole host of volunteers who support participants along the way.

Each year that I’ve participated, I hear numerous stories about those who haven’t trained for MUM, still participate, and do well.  My hats off to them; I appreciate that they can do that.  However, I find the training, and the build-up to the event, are part of the excitement and joy of the journey that includes completing the event.

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Giving meaning and purpose to Exercise through signing up ✍️

It typically takes weeks, or even months, of deliberation before I decide to sign up for a running event–even an annual event such as the MUM. Therefore, once I make the decision to pay the entry fee for an event, I am fully committed to a training plan. This is not because I have any desire to place or set records, but because signing up for an event is the extra motivation that gives meaning and purpose to my exercise.  Plus, it keeps me simultaneously excited and nervous in a good way.

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Exercise at any age! 👵🏼

Still, I have those who ask me if running is still safe for someone at “my age.” News alert! There is no milestone-age at which you should cut-off exercise.  In fact, exercise and/or movement can, and probably should, be embraced across all ages, including those of us in the AARP years, which is anyone over the age of 50. That said, you do have to manage your expectations, but movement and/or structured exercise can be a healthy part of the “golden years.”

That said, of course, if you have had an injury or have certain health conditions, you must respect your body’s limits and boundaries, but it doesn’t mean you give up on exercise and/or purposeful movement forever.  By working with a healthcare professional, you can find ways to adapt, modify, and/or create your own exercise plan that fits your body’s unique needs.  

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Tips for moving through those senior years 🚶🏿‍♂️

Here are some key tips and pointers I’ve learned along the way, gathered from other senior exercisers, as well as a few I researched, when thinking about exercise/movement in the, a-hem, “senior” years.

  1. Establish meaningful AND realistic goals appropriate for where your body is now that motivate and excite you.  This is why I enjoy signing up for a half-marathon.  My mantra is: “Set your own pace, and run your race.”  I don’t put pressure on myself that running has to be or look a certain way.  No time is too slow, and I can take as many walk breaks as I need.  That said, you can approach ANY form of exercise in a similar manner 
Set off in your own unique direction down the the tracks towards empowering your own health and fitness.
  1. Notice your narratives.  This is something that I have begun to notice more frequently. Reflect on how you talk/think about age with peers/friends/family AND self.  Is there often negative talk and thoughts associated with your current age and/or exercise?  Perhaps, you can begin to reframe those thoughts/chatter by leading by example.  Furthermore, look to role-models that motivate you to move more.  I personally often look at my Dad who still walks or hikes daily anywhere from 2-8 miles per day.
  1.  Find your edge. Whatever form of exercise we choose should challenge us, but not too much.  If something changes, and you sense you can do a little bit more, then do so.  But if doing a bit more causes serious discomfort, then back off, and try again another time. 
Map out your own fitness challenge.
  1. Strength train, stretch, and work on balance through practices such as yoga. The CDC in an article entitled,  “Older Adult Activity: An Overview,” states that in addition to cardiovascular exercise, such as jogging and walking, older adults also need to strength train and work on balance.  In fact, AARP offers a 10-minute, strength-training video that can be completed daily, seated or standing. 
  1. Manage your sleep and nutrition: There is a reason these two are often spoken/written about due to the fact both contribute positively, or negatively, towards your own health.  That said, one bad night’s sleep, one indulgent meal, or a day of eating very little, will not necessarily impact your overall health; however, consistently not getting enough sleep and not consuming proper nutrition will gradually, and negatively, begin to impact your physical and mental well-being. 
  1. Find your support or pave your own way.  There’s no one right fitness plan that works for everyone.  Find the type of movement/exercise that best suits your body and motivates you, which may mean exercising with a group, a friend, or at a club. That said, don’t be afraid to go it alone either and share the experience with others later.
Find your support!
  1. Exercise can be therapy. Personally, I know my mental health greatly benefits from movement. The National Institutes of Health, The Mayo Clinic, Mount Sinai, and numerous other institutions all point to the fact that exercise is a mood and mental health booster.
  1.  Tune in to your body’s needs with honesty and integrity. If you’re sick, tired, and/or run down, then maybe a day or two of rest may be what you need. If a joint, such as knee, elbow, wrist, or ankle begins to feel irritated.  Be curious about it.  Are you pushing a certain exercise too hard, too often? Or, are you not moving enough? Learning to listen to the signals our bodies send us is an important part of the exercise/movement journey.
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movement is medicine! 💊

When it comes to movement, no matter your age, focus on the positives of the experience–whether it is spending time with friends, benefiting your mental health, or feeling more overall strength, steadiness, and/or energy. To be sure, it is often hard to get started, but it is often that feeling of accomplishment you have afterwards that can keep you going. Finally, for those in the official AARP years, keep in mind, “older” doesn’t have to mean sitting on the sidelines. Becoming and staying active, however you define it, truly is medicine for imbuing well-being: socially, mentally, and emotionally. 

Dad and I pausing for a moment during hike this past summer at Barboursville Park.



Why Eat Apples Daily? Discover Their Surprising Benefits

by stephsimply, posted in Recipes

“A diet rich in plant protein, fiber, and nuts lowers cholesterol and improves blood pressure.”–Chiavaroli, L, Nishi, SK, Khan, TA, et al. 

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Fall FAvorite 🍎

September brings the official start to fall, and this seasonal shift means apples are coming into season. Even though apples tend to be available year-round, the advent of fall means local apples are available, and the prices of apples at supermarkets will be their best.  Therefore, it’s a great time to take advantage of apples’ versatility and nutritional benefits.

Personally, apples are one of my favorite fruits.  I embrace the many varieties of apples for their various flavor profiles and textures, although I do tend to prefer the crisp varieties. What I especially appreciate about apples is that they can be a tasty part of any meal–breakfast, lunch, dinner–or simply as a snack.   

Fall is the perfect time to visit local market, such as The Wild Ramp, to pick up deals on locally grown, fresh apples.

Researched backed foods 🥦 🍓 🫑 🥕

Over the past couple of months, I have been preparing more recipes/meals based upon the latest research found in Alzheimer’s Research and Therapy. This study demonstrated that eating a plant-based diet can prevent and/or slow the progression of dementia due to Alzheimer’s Disease. Plus, eating this way can lower cholesterol and improve blood pressure. Since apples are definitely a plant, they fit right into this way of eating.

Now, for those of you who love your meat, I am not here to preach that it shouldn’t be eaten.  Personal diet preferences are not for me to decide, but I think we can all agree that fruits and vegetables benefit our health.  Therefore, why not lean into adding more plants into meals?  It doesn’t have to be an either/or thing!

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Apple Benefits 🍏

Plus, who can argue against the humble apple? After all, there is a reason the old adage, “An apple a day keeps the doctor away,” is still around today. The Cleveland Clinic, in a post from August 2023, calls apples a “nutritional powerhouse.” The article’s author wrote that regularly consuming apples offers numerous health benefits because they are high in antioxidants–specifically quercetin–as well as fiber and water. In fact, a recent piece on Yahoo!Life stated that “Eating two apples a day may lower cholesterol.”  

Apples offer the following benefits:

  • Help meet daily fiber needs, which will stabilize blood sugar and creating a sense of fullness longer
  • Antioxidants that fight inflammation, which can lower risk for heart disease and dementia caused by Alzheimer’s
  • Help lower cholesterol and reduce blood pressure
  • Benefits the microbiome as they are full of pectin as well as both soluble and insoluble fiber
  • Promotes longevity by reducing risk for heart disease
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A-peel-ing benefits 🍏🍎

Keep in mind that the skin of the apple is the most nutritionally dense part. A 2023 article on Healthline, states that the peel is the part of the apple with the most fiber.  Additionally, an apple with its skin intact has more vitamin K, vitamin, A, vitamin C, more calcium, and potassium than a peeled apple. 

So why not eat an apple or two per day?  It’s an easy and tasty way to get more plants into your diet. With all the varieties and flavor profiles, you’re sure to find one you like!  Head to your local farmer’s market or grocery store, stock up on your favorite varieties, and take advantage of their best pricing. The versatility of apples lend it to a wide range of recipes, such as the one I am sharing with you today. Then again, there’s no shame in eating at them as they are, which is my favorite way of enjoying an apple.

From my home to yours, I wish you a healthy and happy fall season!

This recipe was inspired by the following sites: Gimme Some Oven, Cait’s Plate, and Engine 2 Cookbook. Feel free to “doctor it up,” as my Grandmother Helen used to call it by adding and/or deleting ingredients that fit your tastes preferences!

Quinoa Broccoli Apple Bowl with Sweet and Spicy Dressing

Gluten-free, dairy-free

Serves 2, but recipe can be doubled or tripled

Salad ingredients:

½ cup dry quinoa

1 cup vegetable broth

1 small head of broccoli, chopped into bite-size pieces

¼  teaspoon garlic powder

¼ teaspoon onion powder

Salt and pepper to taste

1 can (15 ounce) chickpeas, rinsed & drained

4 cups favorite salad greens, i.e. spinach, arugula, spring mix, etc

½ small red onion, chopped

1 apple, diced (favorite type)

¼ cup slivered almonds, chopped walnuts, or other favorite nut/seeds

Dressing ingredients:

½ cup unflavored, plant based milk

¼ cup Dijon mustard

¼ cup pure maple syrup

¼-½ ground red pepper (depending on level of desired heat)

⅛ teaspoon smoked paprika

⅛ teaspoon xanthan gum (a gluten-free thickener), optional

Directions:

Preheat oven 425 degrees

Coat baking dish (cookie sheet) with nonstick cooking spray or line a baking sheet with parchment paper

Clean and cut broccoli

Lightly spritz with olive oil and sprinkle seasonings (garlic powder, onion powder, salt, pepper)

Bake for 30+ minutes, stirring halfway through

Meanwhile, prepare quinoa according to package directions, using broth as the cooking liquid

While quinoa is cooking, prepare salad dressing by placing all ingredients in a glass jar and shaking well.  

Store dressing in refrigerator until ready to serve

To serve, divide salad greens and diced apple between 2 serving bowls

Divide and top salad with quinoa, broccoli, chickpeas, and onion

Drizzle with desired amount of dressing and top with nuts

Store unused dressing in sealed container in refrigerator for 2-3 weeks

Nutritious Maple Walnut Salad Inspired by Alzheimer’s Study | Health Recipe

by stephsimply, posted in Recipes

“I am cautiously optimistic and very encouraged by these findings, which may give many people new hope and new choices,” Dr. Dean Ornish

highly anticipated study 📈

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I recently returned from a trip to Ontario, Canada. While I was there, a major study, led by Dr. Dean Ornish, was released in BioMed Central’s Alzheimer’s Research and Therapy. This highly anticipated research was widely promoted across various news outlets weeks earlier. Despite the fact I had read the earlier press releases, reading the report, one peaceful early morning in a rustic cabin along the shores of backwoods lake, provided greater understanding.

As I have previously written, Alzheimer’s disease (AD) and dementia are part of the genetic make-up on both sides of my family history.  Watching it take the minds of my beloved grandparents was heartbreaking. Ultimately, they required extensive care in large part due to AD, the burden of which fell upon their children. Therefore, I want to do all that is possible to avoid placing that type of burden upon my loved ones.

Ornish’s study is the first controlled clinical trial to demonstrate that lifestyle habits can delay the onset and progression of mild cognitive impairment (MCI) or early dementia due to AD. The study initially enrolled 51 patients and their designated partners, aged 45-90, for 20 weeks, but two withdrew. Nonetheless, the study guided the remaining 49 patients through a series of interventions, including a plant-based diet; walking 30 minutes per day; strength training three days a week; stress management including yoga, breathing exercises, and meditation, to name a few; group support via Zoom meetings, and specific supplementation, all of which is clearly spelled out. 

Excitement Incitement 💡

The excitement of this study got my recipe-creating gears grinding, especially as a major heat wave sank its talons in a large swath of the U.S. and Canada, including where I was staying with my husband. With the extreme heat we were experiencing, the last thing I wanted to do was turn on the cabin’s stove or oven, especially since there was no air conditioning. Therefore, throughout our stay, I created several dinners of seriously large salads, adding additional inspiration for this month’s recipe.  

Of further influence was the wide availability of Canadian maple syrup.  In fact, I encountered a representative of White Meadows Farms, out of St. Catherine, Ontario.  This family-owned farm, established in 1937, has been harvesting sap to make maple syrup for over three generations. After one sample, my taste buds were “stuck” on the flavor of their dark syrup. I knew I had to put their syrup to good use as part of this recipe creation. After all, sweet moderation is an important part of good health.

Nuts for health 🌰

Another point of inspiration for this recipe was the wide availability of bulk walnuts at the local market near our camp. Nut and seeds are a healthy part of the Ornish diet. In fact, according to the Cleveland Clinic, walnuts provide a good source of omega-3 fats and antioxidants for heart health, benefit gut health due to their high fiber content, help stave off inflammation, and may reduce risks for certain cancers.  Additionally, those healthy fats and antioxidants may boost brain health–perhaps that is why walnuts are shaped like a brain!

A rainbow recipe of pride 🏳️‍🌈

One final source of inspiration for this recipe was the fact that it was created during June, the month of Pride, dedicated to celebrating my friends and loved ones in the LGBTQ+ community, including my brother and two nieces.  It is with great, well, “pride” and celebration that this recipe will debut on June 28, International LGBTQ+ Day.  This gorgeous salad offers a RAINBOW of tasty colors and textures designed to nourish EVERY body.

From my home to yours, I wish you health, happiness, and hope for an optimistic future free from dementia and Alzheimer’s disease!

Rainbow salad with maple walnuts and vinaigrette, gluten-free with vegan options

Maple walnuts ingredients:

2 cups walnuts

⅓ cup pure maple syrup

½ to 1 teaspoon vanilla 

¼ to ½ teaspoon cinnamon 

⅛  teaspoon sea salt

Salad ingredients:

5 or more ounces of favorite baby greens

1 cup sliced strawberries

¾ cup blueberries

2-3 clementines, sectioned

½ sliced large red onion

½ cup roasted red peppers and/or shredded carrots

2-4 ounces goat, or equivalent vegan, cheese or 1 cup beans, drained and rinsed

Maple walnut balsamic vinaigrette ingredients:

¼ cup walnuts

½ cup water

¼ cup balsamic vinegar

2 tablespoons maple syrup

1 tablespoons dijon mustard

½ teaspoon dried onion powder

½ teaspoon dried oregano

⅛ teaspoon salt

Pepper to taste

Maple walnut directions:

Preheat oven to 350 degrees

Line baking pan with parchment paper or lightly grease and set aside

Place maple syrup in a small, microwave safe bowl.

Heat syrup for 30-60 seconds

Stir in vanilla, cinnamon, and sea salt until thoroughly mixed

Pour syrup mixture over walnuts, and stir until well coated

Spread coated walnuts onto prepared baking sheet

Bake 5-7 minutes, then stir and rotate 

Continue baking for 3-5 minutes or until walnuts are golden brown

Remove walnuts from oven and allow to cool on baking sheet 

Break walnuts apart and store in airtight container or baggie for up to 3-4 for weeks

Enjoy these maple walnuts as a snack or sprinkle over salads, fruit bowls, oatmeal, yogurt parfaits, ice cream sundaes, etc 

Maple walnut balsamic vinaigrette directions:

Place all ingredients in high powered blender and blend until smooth, approximately 45 seconds

Pour into glass container (I like to use canning jar)

Store in refrigerator for up to 4 weeks

Makes approximately 1 cup dressing

To assemble salad:

Add greens to large salad bowl

Add sliced strawberries, blueberries, clementines, sliced red onion, sliced red pepper, and/or shredded carrots, if using.

Toss with desired amount of dressing, divide among plates/bowls and top with goat or vegan cheese (or top with beans instead, such as roasted chickpeas)

Serves 2-4

This recipe also took inspiration from the following websites and articles: Better with Cake, The Garden Grazer, Hello Nutritarian, “Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial,” an article on BioMed Central,“‘A study to give us hope’: Lifestyle changes improve Alzheimer’s symptoms for some,” an article on CNN, and Shane and Simple.

Simple Steps to Improve Brain Health and Reduce Risk for Alzheimer’s Disease and other forms of Dementia

Featured by stephsimply, posted in Recipes

with Tasty Thai-style Recipe to get you started

“A healthful, whole plant–based diet appears to yield the greatest risk reduction.”—The Journal of Alzheimer’s Disease (published December 2023)

Photo by Kindel Media on Pexels.com

The statistics of Dementia 🔢

According to the World Health Organization, over 55 million people globally suffer from some form of dementia, and approximately 10 million new cases are identified each year. Of these cases, 60-70% of them will be identified as having Alzheimer’s Disease.  Additionally, women are most affected by dementia either directly or indirectly as a caregiver.

Family history and genetics are one obvious risk factor for dementia, but there are other contributing factors.  These include: age, head injury, high blood pressure, high cholesterol, cardiovascular disease, diabetes, smoking, social isolation, stress, and excess alcohol intake. As a further consideration, recent research points to the fact that a person’s diet can either increase or decrease risk of developing AD, and this is exciting news, especially on a personal level.

Family History of Dementia 👵🏼 👴🏻

From a family lineage perspective, I am at high risk for developing some form of dementia, including Alzheimer’s Disease (AD).  My maternal grandfather (and his mother) suffered from AD, and my paternal grandmother lived with a form of dementia in her final years. This is of great concern to me for obvious reasons, but especially for my daughter. She is an only child, and I do not wish for my final years to be such a heavy lift for her without the support of siblings.

Therefore, I try to stay up to date on the latest developments for prevention as well as treatments. While there are dozens of promising treatments for AD currently researched around the world, at the time of writing this piece, there is still no known medical treatment to slow or stop the progression of AD.  It is considered fatal.

Dietary Habits can reduce or Increase Risk 🥦🍎🫛🍑

However, The Journal of Alzheimer’s Disease published, in December 2023, a comprehensive review of three decades worth of research that points to evidence that “dietary factors play important roles in the risk of AD.”  This review reveals that the dietary practice of reducing meat consumption, and increasing whole, plant-based food decreases one’s risk for AD.  Specific dietary approaches, such as MIND and DASH, appear to reduce one’s risk for AD  40-50%. However, the greatest reduction risk was found among those who did not include meat in their diet, and instead focused on whole grains, legumes, nuts/seeds, and plenty of fresh fruit and vegetables.

Photo by Centre for Ageing Better on Pexels.com

Lifestyle Habits that Reduce Risk of Dementia 🚶🚶🏽‍♀️

In addition to diet, there are other lifestyle habits that are also believed to reduce one’s risk for AD.  These include:

  • Not smoking
  • Daily physical activity for approximately 30 minutes per day
  • Maintaining a weight that is healthy for you
  • Consistent quality sleep, 7-8 hours worth
  • Social engagement
  • Mental/cognitive engagement
  • Limit alcohol consumption
  • Protection of head and protection from falls
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The Joy of a Plant-based Diet🍓🍆🫐🍠

Personally, I adopted a mostly whole food, plant-based diet nearly fifteen years ago for other health reasons. However, if eating this way also reduces my risk for AD, it is further motivation to continue.  

One of my greatest discoveries about a whole food, plant-based diet is that there are so many tasty ways to prepare foods.  I never feel deprived because my meals are full of an abundance of colorful, flavorful, and satiating foods.  A great example is the dip recipe below.  This peanut dressing/dip is beyond good!  It is tasty on salads (as shared here), but it is also wonderful mixed into stir-fry as a sauce, drizzled over a bowl or pasta recipes, and it makes a savory dip worthy for a crudités platter for a holiday cookout or social gathering.

Customizable REcipe🥗

The recipes below can easily be modified to suit personal taste or dietary preferences. For example, the peanut butter can be replaced with almond, cashew, or sunflower seed butter if desired.  The salad ingredients can be adapted too.  Don’t like cabbage?  Use all romaine.  Not a fan of asparagus?  Eliminate it.  Rather use red onion over scallions?  Go for it.

Anyway you prepare them, these recipes can be one tasty way to increase your consumption of healthful, whole, plant-based foods. Even if you are not willing to give up meat, research supports that consuming less meat and more plants will still provide some preventative measures against AD. Who knows? With the power of this type of research, you might even decide to try a few more recipes and incorporate even more plants into your diet! And the more you add, the more your body will benefit!

From my home to yours, here’s to your health, and especially preventing all forms of dementia to the degree possible! 

Recipes inspired by: Three Little Chickpeas, This Healthy Kitchen, and Detoxinista

Peanut Dressing/Dip (Thai style) (gluten free)

Ingredients:

½ cup natural peanut butter 

3 tablespoons tamari, liquid aminos, or soy sauce

2 tablespoons fresh lime juice

2 tablespoons maple syrup, honey, or agave

1 tablespoon rice wine vinegar

½ inch grated fresh ginger OR 1 ½ teaspoon ginger paste OR ¼ teaspoon ground ginger

1 teaspoon garlic powder

1 teaspoon onion powder

¼ teaspoon crushed red pepper or 2 teaspoon sriracha

3-5 tablespoons of water

Directions:

Either whisk together or use blender to blend all ingredients, gradually adding in water until reaching desired thickness, using less water for dip and more water for dressing 

Thai-style Salad (gluten free)

1 heart romaine lettuce, roughly chopped

3 cups slaw mix OR red & green cabbage, roughly chopped

1 red pepper, chopped

3-4 green onions, chopped

½ cup shredded carrots

½ cup fresh cilantro

5-6 stalks asparagus, chopped, optional

½ cup chopped peanuts or cashews, optional

Directions:

In a large bowl, toss together chopped lettuce, cabbage, red pepper, and green onion with shredded carrots.

Heat asparagus in microwave for 30-40 seconds and toss into salad

Drizzle with desired amount of dressing and top with chopped peanuts or cashews, if extra crunch is desired.

Makes 2 large servings or 4 small servings.

Store leftovers dressing in the refrigerator for up to two weeks.

Berry Immunity Boosting Smoothie aka Stress Less Smoothie

Featured by stephsimply, posted in Recipes

The greatest weapon against stress is our ability to choose one thought over another.”–William James

Photo by Pedro Figueras on Pexels.com

The challenge of work-life balance⚖️

It is not uncommon to engage in conversations centering around stress.  Attempting to balance the demands of work and life can be challenging. The combination of long work hours, while also juggling the needs of family, make it difficult to have time to do the things that would otherwise relieve stress, such as regular exercise, outings with friends, or even a relaxing soak in the tub. 

When stress ramps up, there is a chain-reaction in our bodies.  According to Harvard School of Public Health, when stress is high, the body’s demand for oxygen and energy increases, which in turn increases the demand for key nutrients.  Simultaneously, stress causes the body to eliminate other vital nutrients. This can take a toll on the body’s immune system.

As the chain reaction of stress continues, hormones become affected.  If the stress is acute, the body will secrete adrenaline, which suppresses appetite.  However, when the stress becomes more chronic, cortisol levels begin to rise, instigating food cravings.  Cortisol tends to create cravings for foods that are typically considered “comfort foods,” full of sugar, salt, and fat.  Unfortunately, if cortisol stays elevated, the chain reaction continues to wreak havoc upon our bodies, and this often influences our coping strategies.

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The body’s stress response 😰

Chronic high stress time periods, depletes the body of energy and can often reduce time available for decompression. This can inhibit the desire to prepare healthy, nutritious meals.  Sometimes, chronic stress causes us to skip meals.  The downside to skipping meals is that, as the cortisol levels rise, once there is an opportunity to eat, we tend to reach for those comfort foods that will not replenish the body’s stores of diminished nutrients.

Therefore, how we respond to stress matters.  With some situations, we can identify upcoming stressful time periods before they begin, and thus, we can be more proactive.  However, that isn’t always the case.  Nonetheless, there are a few basic guidelines, according to The University of North Carolina at Chapel Hill that are worth remembering.

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Tips for eating during times of stress 😣

  • Keep nutrient-dense grab-and-go snacks on hand at all times.  Foods like baby carrots, celery sticks, hummus cups, guacamole cups, apples, oranges, bananas, popcorn, almonds, walnuts, pistachios, low-sugar yogurt, low-sugar granola, low-sugar oatmeal packets, whole-grain crackers and so forth.
  • Eat at regular intervals when possible.  This will keep blood sugar stable, and keep the brain, which needs glucose, working at its best.
  • Eat high-fiber foods. Foods, such as fruits, vegetables, nuts, seeds, beans, oatmeal, and other whole grains, have been shown to decrease perceived stress levels and increase alertness.
  • Focus on eating fruits and vegetables, especially leafy greens, whenever possible.  These foods are filled with the vitamins and minerals your body needs to neutralize the harmful molecules our bodies produce when under stress. 
  • Foods rich in unsaturated fat also help. Think walnuts, flax seeds, chia seeds, and fish oil to name a few. These foods are associated with increased brain function; however, deficiencies in fatty acids can result in depression and/or anxiety. 
  • Be mindful of caffeine and/or alcohol intake. Both of these can disrupt sleep, which the body desperately needs during times of stress.  Additionally, both can increase blood pressure, which can increase feelings of anxiety.
  • Ensure your body is getting enough quality sleep. Getting enough sleep allows the body to reduce cortisol levels and other stress hormones, increasing the chances of remaining calmer in the face of stress.
  • Employ constructive coping strategies. Whether it is talking to a trusted friend or therapist, journaling, meditating, asking for help, or going for a walk–developing positive coping skills is a lifetime skill set. 
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The reality of stress 😩

Stress is reality at different points in our lives.  While we cannot control when it will arise, we can control our response to it.  It is easy and understandable to seek comfort during times of stress.  However, when those sources of comfort become unhealthy coping mechanisms, such as over- or undereating, drinking alcohol in excess, going without sleep, and so forth, we risk using short-sighted solutions that could lead to developing long-term problems, creating even more stress.  

Stress less smoothie 🍓

Below is my newest smoothie creation.  It is full of nutrient-rich foods that are high in fiber.  Some of the ingredients may cause you to raise an eye-brow in wonder, but I promise, it does taste great.  That said, feel free to adjust, add to, or eliminate ingredients that don’t suit your palate or dietary needs.

This recipe can be made ahead of time and frozen into individual servings.  They will stay fresh in the freezer for up to three months.  Then, whenever faced with a stressful day, take one smoothie out the night before, set it in the fridge to thaw, and then it’s grab-and-go convenience for the next workday. Sip on it through a lunch meeting, or if more time is available, pour it into a bowl and sprinkle on favorite fruit and nut/seed toppings, along with a bit of granola. 

I can’t promise that this recipe will change the stress around you. However, it does provide a powerful nutritional punch to help stave off the effects of stress, and offers one less thing to worry about.  Plus, it feels good knowing that if everything else goes wrong in the day, at least one small part of your day was stress-free.  

Cheers to one less thing to stress about!

Berry Stress Less Smoothie

Nutrient dense, stress combating meal replacement

Ingredients:

2 cup spinach, riced cauliflower, or kale (can be frozen)

½ cup strawberries, frozen

½ cup raspberries, frozen

½ cup cherries, frozen

1 apple

½ cup lentils

1 parsnips

2 tablespoon flax, chia seeds, or hemp seeds (or combination of any two)

2 tablespoons goji berries, OR 2 medjool dates, OR 2 prunes, optional

2 tablespoons cocoa or cacao powder, optional

2 scoops protein powder, optional

1 cup beet juice (can use pomegranate or cherry juice or simply use water)

1 cup milk  plant or dairy based variation)

½-1 cup of water, if too thick

Directions:

Put all ingredients in high powered blender

Blend until creamy and smooth

Makes 2 large servings 

Your Health Journey: It’s more than just taking a pill

Featured by stephsimply, posted in Simple Observations and Musings

“Take care of your body.  It’s the only place you have to live.”–Jim Rohn

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Listen to your Gut-Instincts🙇‍♀️

It’s been a little over a decade since I received the medical diagnosis that dramatically changed my life. I spent years battling upset stomach, gas, bloating, heartburn, and lower belly pain that only got worse with age. Pills had always been the answers.  In fact, at one point in my life, I had multiple timers set on my phone to remind me to take prescribed medications before and after eating.  

During a vacation near Boone, North Carolina, with my husband and daughter in which we had to plan our days around the timing of my medication, I finally decided I had had enough.  Call it “gut-instinct”, but I knew that whatever was going on inside my body, the prescriptions were not the answer.

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Finding a Doctor to listen 👂

Fortunately, I had a doctor at the time who took me seriously and listened. Together, we discussed a plan of action. Still, it took several months of waiting for tests and lab work to be completed, and more time waiting for results–the “hurry-up-and-wait” shuffle–as I fondly call it.  

I am not sure what I expected the results to be. However, when the letter arrived at my house stating I needed to schedule a follow-up appointment with my doctor (which was already on the books) due to indications of celiac disease and hiatal hernia, I was initially upset due to the dramatic lifestyle changes to manage both.

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Change is Not Easy 😬

To state the obvious, change is not easy, so I faced a fair amount of challenges as I adjusted my diet.  Ultimately, though, as my symptoms subsided, and, one-by-one, the medications fell by the wayside, my motivation to continue increased.  I also came to see that compared to other potential prognosis, changing my diet was a minor task compared to invasive treatments, therapies, and surgeries.  

I’ve learned much, and continue to learn, along my health journey. Therefore, I share my experience as a point of encouragement when dealing with medical issues. 

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Advocate for Yourself 🗣️

First, I encourage you to trust your instincts, and advocate for yourself, especially if you are a person of color, a woman, a person with a higher BMI, or a LGBTQ+ person.  Unfortunately, as with any field, there are those medical professionals with internalized biases.  While I am confident not all doctors are bad actors, my own personal experience–and that of several others I know–have certainly informed me that if you belong to one of those categories, your complaints may not be given serious and thoughtful consideration. Therefore, you MUST advocate for yourself, even if it means changing doctors or traveling out of the area in which you live.

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Not every Health Issue requires a Pill

Secondly, sometimes medication is absolutely necessary; however, prescriptions are not end-all-be-all for every situation.  While I did have a doctor who truly listened to me, it still took me advocating for myself and not settling for what he prescribed based upon the medical system in which he worked. I am fortunate that when I questioned the medicine, that this doctor did not take it personally or as an assault on his professional judgment.  Nor did he try to use shame, or blame-the-patient tactics, as I had previously experienced.  He heard me out, asked numerous questions, and based upon those answers, set up a series of diagnostic tests. 

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Be Gentle with yourself as you navigate lifestyle changes 😊

Thirdly, be gentle with yourself if you have to make lifestyle changes. Once I received my results, overhauling my diet was scary–do you know how many things have gluten in them and/or cause reflux? I felt a huge amount of internal resistance to those changes in the beginning because it seemed like such an overwhelming task. 

Lifestyle changes are not easy, and it takes time to make the adjustments.  There are going to be setbacks, slipups, and mistakes along the way.  I know; I experienced them.  Completely changing the way I ate was a steep learning curve, and it was an eye-opening experience. Nonetheless, at the end of the day, I wanted to feel better and not live my life on a series of timers and pills.

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Find your support 👯‍♀️

Enlist support for your changes. Join Facebook communities or other support groups to help you transition and navigate through the changes. Thankfully, I had support in the form of my family and friends.  Of course, they did not have to necessarily change the way they ate, but they absolutely made, and still continue to make, accommodations for my dietary needs.  This is especially true for when we dine out.  I have a limited number of restaurants in which I can safely eat.  Therefore, if I can’t eat at a certain location, friends and family will nearly always choose another option, so I can also enjoy the meal with them.

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health is a constant series of adjustments along the way 🛣️

Finally, know that your health journey is a continuous process.  Because I spent over four decades without a proper diagnosis, I am still encountering health difficulties.  One of the biggest obstacles I now face is a result of undiagnosed celiac disease.  Celiac causes the villi that make up the lining of the small intestines where nutrients are absorbed to become damaged. Over time, the villi atrophy and flatten due to inflammation from eating products that contain gluten.  

Despite overall healthy eating and consistent exercise, until I cleared the gluten in order to reduce the inflammation in my body, I was not able to absorb enough nutrients, specifically calcium, Vitamin D, and Vitamin K.  Additionally, due to  acid-reflux, I took proton-pump inhibitors for several years, which are also known to deplete magnesium, calcium, and other important minerals.  

Thus, I now have osteopenia.  As a result I have already had one surgery and may later need another one. However, I am doing all I can to keep that from happening, including completing the prescribed exercises, lifestyle changes, and appropriate supplementation of key nutrients.  Additionally, of course, I continue to maintain lifestyle changes with regards to a gluten-free diet, low-acid diet, and I am now more motivated to continue consistent weight-bearing exercise to keep my bones as healthy and strong as I can. 

Our health is truly a source of personal wealth.  Therefore, learning to advocate our own health needs is critical.  To be sure, doctors are highly educated, but that doesn’t mean they are fully educated when it comes to YOUR BODY and YOUR unique HEALTH needs.  

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IT’s your body. Treat it Well.

Speak up for yourself.  Trust your instincts.  If you need medication, take it, but don’t overlook lifestyle habits as well.  Educate yourself on lifestyle habits that can positively (and negatively) impact your health and make adjustments as needed.  Don’t be afraid to ask for support, and forgive yourself if you slip-up along your health journey.  

At the end of the day.  It is your body.  It is the only one you have.  Treat it like the sacred, precious gift that it is.

Get More Grounded: The Benefits and Lesson of Tree Pose

Featured by stephsimply, posted in Simple Observations and Musings

“Be like a tree. Stay grounded. Connect with your roots.  Turn over a new leaf. Bend before you break.  Enjoy your unique natural beauty. Keep growing.”–Joanne Raptis

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The magic of Tree Pose 🌳

“Trees sway; get more grounded,” my husband chimed along with the yoga instructor on the DVD as we attempted tree pose on a Monday morning before work, the classic yoga balancing pose that requires standing on one leg. 

I appreciate tree pose for many reasons. It strengthens feet, spine, ankles, legs, and core.  Further, it opens the hip area, stretches the inner thigh and groin muscles.  Plus, it can improve one’s concentration and focus while simultaneously improving alignment of spine and posture.  Most of all, it is a pose of balance, which can help in a multitude of ways. 

Symbolically, tree pose serves up several lessons. However, one of the more literal lessons of tree pose is that of remaining in the present moment.  It’s nearly impossible to balance in tree pose and think into the future or reflect on the past because you end up falling out of the pose. I was reminded of those lessons this past Tuesday, or as I have come to know it as, “Twister (or Tornado) Tuesday.” 

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Shelter in Place 🌪️

As a veteran educator, I have experienced a wide-array of events, including those that require shelter-in-place. In fact, I can still recall the first time I experienced shelter-in-place with students 30+ years ago.  I was teaching in a mobile unit at a great distance from the main brick and mortar school building. The students under my care ranged from 5-12 years of age, and they had been identified as “severe behavior handicapped.”  

There were twelve students, ten boys and two girls.  Since this was the early 1990s, computers and cell phones were not widely available in the classroom setting. This classroom had an intercom type “phone” that only connected from the school office to the classroom.  It was through this “phone” that I received the message that the entire school was sheltering in place in the hallways.  The school received a call that a tornado had touched down in another part of the county and was heading our way. I was to gather my twelve, not-always-so-compliant students, and move them to the main building as quickly as possible.

By the time I received the “call,” a heavy metal concert of rain and wind had already begun, drumming and shaking the metal building rhymically with tantruming, angry torrents of sideways rain.  Quickly, the paraprofessionals and I helped the students into their school-issued red rain parkas, and that is when the resistance began.

“I am not going out in that rain.”

“I don’t like getting wet.”

“No, I won’t!”

“I’m scared!”

Whether it was the determined, I-am-not-kidding look in my eyes, Divine intervention, or a combination of both, the paraprofessionals and I miraculously gathered all of them in a line.  Holding hands as one unit, we began fighting our way through the class door that kept trying to swallow us back inside due to the enraged winds. Once outside, raindrops pelted any exposed skin, including the students’ face and heads as their hoods were immediately blown off.  We fought our way to the safety of the school while the passion of the rain and winds seemed to increase and determinedly tried to shove us backwards. 

By the time we made it to the school, none of us were dry as the pernicious storm found a way to penetrate even the sturdiest of rain coats.  Quickly, we hustled the students to the primary wing of the school, finding a piece of wall away from windows where they could drop to their knees and cover their heads, rivulets of water streaming over all of us, while adrenalin continued to accelerate my heart rate.

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Twister Tuesday 🪟

This memory bolted through my mind on “Twister Tuesday” as my classroom, and the surrounding classrooms, were filled with the strident sound of the emergency broadcast system sending an urgent message to seek shelter immediately. Our middle school classrooms are located on the top floor of our school building, and the entire middle school was directed to make their way to the first floor as quickly as possible. In order to do that, we had to run down three flights of stairs in a glass-lined stairwell. As we headed down, the irate storm quickly made its presence known.  Like Lyssa, a figure in Greek mythology who is said to drive others mad, the storm insanely clambered and clawed at the windows demanding to get inside, but meeting a wall of resistance.

Once downstairs, it was hot, crowded, and overripe with the odor of sweaty, nervous bodies as we sheltered in place away from doors and windows alongside first and second graders as well as preschoolers from the two- and three- year old classes. At times, there were crescendos of anxious voices of students–or, in the case of some of the little ones–crying. During other moments, there were a few older students who experienced panic attacks, but there were many more who remained calm.  There were even those selfless students who chose to hold, cuddle, and comfort younger preschoolers, focusing on the needs of others, rather than themselves.

Middle school students caring for the needs of preschoolers during a shelter in place scenario.

And if you Fall . . . Pick yourself 🆙

As I walked among the students, checking on them, assuring some, answering questions of others, my mind echoed with the words from the previous day, “Trees sway; get more grounded.”  And so, I ground down into my faith.  If the students and staff of my previous school survived that former storm way back in the 90s, surely we would survive this one too.  My emotions could sway like the tree on the inside, but the more I swayed, the more I reminded myself to ground down and try to remain balanced in the present moment in order to better focus on those around me.  

It wasn’t easy, and I wasn’t perfect.  But here’s the thing about tree pose. It’s a great way to practice falling. If you fall out of tree pose, you pick yourself up, and try to return to the pose once more.  

Like my beloved tree-pose, Twister Tuesday provided another stretch and realignment personally and professionally as well as to my faith. It challenged my focus and concentration in order to remain balanced.  And when I “fell,” forgetting to remain focused on the present moment, all I had to do was “pick myself up” and try to return to it once more. Most of all, that Tuesday served as a powerful reminder of the power of the True Source dwelling within and around us, always available to keep us grounded. 

Another middle school student getting grounded in the present moment of another’s need.

Springtime Celebration Salad with Walnut Vinaigrette

Featured by stephsimply, posted in Recipes

Featuring asparagus, strawberries, spring mix, and spinach

“Mother Nature’s powers cannot be stuffed into a pill.”–Dr. Micheal Gregor

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pill popping 💊

My husband, John, and I can’t help but giggle every time we see commercials touting the benefits of taking a certain brand of daily vitamins.  This company claims their product provides vitamins and minerals found in fruits and vegetables that we, the lowly consumer, don’t have time to eat.  It especially targets those of us who are older, espousing that by taking these pills, as many as six per day, we will infuse our frail, feeble frames with the vigor and vitality of our former, younger self. 

While there is nothing inherently wrong with taking a multivitamin and/or other key supplements, they should never replace our need for daily consumption of fruits and vegetables.  According to multiple sources, such as,  The Better Health Channel, National Institutes of Health, and Harvard’s T.H. Chan School of Public Health, regularly consuming fruits and vegetables provides the body with important vitamins, minerals, plant chemicals, and a significant source of fiber.  Furthermore, a diet rich in fruits and vegetables have been linked to “lowered blood pressure, reduced risk of heart disease and stroke, prevention of some types of cancers, lowered risk of eye and digestive problems, and have a positive effect on blood sugar . . . .”   These are benefits that can’t be bottled into a pill.

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Planted in Health 🌱

Of course, I am preaching to the choir, my dear readers.  If you are reading this, you are keenly aware of the benefits fruits and veggies offer.  And, yet, due to clever and slick marketing tactics, Americans have been spending billions in recent years on vitamins and other supplements according to Northwestern Now and Harvard Medical School.  While there are those who do need a few key supplements due to specific health issues, such as those with Crohn’s disease, celiac disease, and ulcerative colitis to name a few, the average healthy adult can get all the vitamins and minerals they need through a well-balanced diet.  Besides, there are numerous tasty and simple ways to incorporate fruit and veggies into your diet.

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Spring produce 🥬

Spring is the perfect time to take advantage of the fruits and vegetables that come into season early, such as greens, asparagus, and strawberries.  Many of these items are often available at local produce stands and markets.  Plus, they can also be found, usually at discounted prices when in-season, at local grocery stores.  Either way, from now until early June, is the perfect time to grab up these produce deals.

Springtime celebration salad

The salad recipe I am sharing with you is one delicious way to incorporate a variety of spring vegetables and at least one fruit into your day.  It is a bright and colorful salad, bursting with complimentary flavors and textures, and it can be made as a light main dish or a bright start to a meal.  Feel free to play with this recipe by using your favorite dressing, replacing the strawberries with another fruit, changing up the greens and vegetables, or by adding in a favorite protein, bean, or even a grain, such as quinoa.

Make it ahead of time 🥗

I made this salad recipe ahead of time without the fruit and dressing, divided it among Tupperware-type bowls, placed the fruit and poured the dressing into separate, small containers to add to the salad just before eating.  This allowed grab-and-go convenience for lunch.  In the morning, I popped open my lunch bag, filled it with salad, dressing, sliced fruit, and tossed in a handful of whole grain, gluten-free crackers. As I head out the door,  I can rest assured I have packed a nutritionally balanced lunch to fill my afternoon with energy, and I won’t need to worry about spending extra money on overpriced and over-advertised pills.

Celebrate Early Spring produce 🎉

Consider adding this salad into your weekly rotation of spring meals.  Serve it as a meal or as a side.  Toss it up ahead of time if you like– simply add in the fruit and pour on the dressing just before serving.  However and whenever you decide to make it, you are sure to reap the nutritional benefits of delicious spring produce without a pill!

Springtime Celebration Salad with Walnut Vinaigrette, 

Featuring: asparagus, strawberries, spring mix, and spinach

Make 2 large meal sized salads or 4 small dinner salads.

Ingredients for dressing:

½ cup water

½ cup balsamic vinegar

¼ cup chopped walnuts

¼ cup raisins or chopped dates

1 clove garlic or 1 teaspoon garlic powder

1 teaspoon dijon mustard

¼ teaspoon dried oregano (optional)

Salt and pepper to taste

Ingredients for salad:

10 asparagus spears, roughly cut

10 strawberries, sliced (can substitute chopped apple, blueberries, red grapes, or mandarin orange slices if preferred)

4 tablespoons chopped red onion

6 cups spring greens (I used 50/50 blend of spring mix and spinach)

½ cup (or more, depending on preference) shelled edamame beans, called mukimame or thawed frozen peas

½ cup shredded carrots (optional)

½ cup sliced celery (optional)

2-4 tablespoons raw sunflower seeds (or other favorite nut/seed)

½-1 cup feta or goat cheese (omit if vegan)

Directions for salad dressing:

Combine all ingredients in a high powered blender and blend approximately one minute or until smooth.

Store in a container until needed.  Will keep in the refrigerator for two or more weeks.

Directions for salad:

Set out shelled edamame (mukimame) beans or peas to thaw

Cut ends of asparagus, rinse, and then rough cut remaining. Lightly steam asparagus on a covered microwave dish, approximately 30-50 seconds.  (You want them bright green and crisp.)

Rinse and slice strawberries, set aside.

Chop red onion, set aside.

Arrange greens in a large salad bowl, adding in carrots and celery if using.

Top with asparagus, strawberries, and edamame or peas.

Sprinkle with chopped red onion, sunflower seeds (or nuts), and cheese, if using.

Drizzle with desired amount of dressing and serve.

Serve with whole grain baguette slices or whole grain crackers, if desired.

The Lost Art of Delayed Gratification

Featured by stephsimply, posted in Simple Observations and Musings

“The longer you have to wait for something, the more you will appreciate it when it finally arrives. . . .  All good things are worth waiting for . . .”–Susan Gale

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Window of opportunity ⏱️

One of the more popular health trends that continues to grab headlines is around time-restricted eating or TRE.  It is a form of intermittent fasting in which a person chooses a window of time within a day, typically 6-12 hours, in which they eat.  During the time outside of this window, those following a TRE protocol, do not consume any other calories and drink only water, although there are some following a TRE plan that consume unsweetened tea or coffee. 

The idea of TRE is to reduce the amount of overall calories consumed in a day and to reduce less-positive habits such as eating late at night or snacking too much early in the day.  Besides the obvious benefits of managing body weight, scientific research  into TRE continues to show promising results, including reducing insulin resistance, reduction of inflammation and oxidative stress, can alter and improve the composition of the microbiome, and improved sleep to name a few. 

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Time to Eat 🍱

Time restricted eating is nothing new to me. In fact, my childhood taught this.  I grew up with a natural TRE called breakfast, lunch, dinner and no snacking in between.  Furthermore, my parents believed that if we didn’t like what was offered at a certain meal; well, we wouldn’t starve because I could eat again at the next meal.  

I can recall sitting in elementary school feeling my stomach growl.  Sure, I had breakfast, but we ate early in order to make the school bus.  I would look at the large classroom clock on the wall, counting down the time until the teacher l lined us up and walked us to lunch. Standing in line waiting for everyone to go to the restroom, wash their hands, and line back up, my mouth would water in anticipation of food.  By the time I sat down with the other students who had packed their lunches, I thought I would perish from hunger! But, oh how good that simple food tasted when I could finally take a bite!

By the time I got home from school, my stomach would once more be begging for food, but there was a hard-fast rule.  No snacking before dinner because you’ll ruin your appetite.  This was made more challenging if my parents had ordered a tray lunch from the school cafeteria, and I didn’t like the food.  Still, there was no debating–wait until dinner.

Fortunately, we tended to eat between 5:00 and 6:00 pm, so I didn’t have to wait too long.  However, I tended to be persnickety about certain food items, so if the meal consisted of a food (or foods) that I didn’t like, too bad for me–or any of my siblings for that matter–there was always breakfast.  We weren’t going to starve–even if we thought we would. 

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Delayed Gratification ⌚︎

The beauty of my parent’s rules, whether they intended it or not, was two-fold.  First, food tastes better when truly hungry.  It felt downright wonderful to have a hearty appetite as I sat down for a meal. The other skill learned was the art of delayed gratification.

Sure, I’ve went through phases, such as camps, overnight stays with friends or family, and later in college and as a young adult, where I ate completely differently than how I was raised–eating at irregular times and noshing on foods I would have never been able to eat at home. 

As an adult, I have also likewise gone through similar phases. It is more challenging now to have those structured meal times since food is so widely available at all hours of the day.  No wonder TRE is so popular now.  It brings back that structure and discipline in which I was raised.

The art of delayed gratification, given the immediacy that technology brings, is perhaps becoming a bit of a lost skill set. The ability to resist an immediate reward for a greater or more favorable reward later requires self-regulation and impulse control, skills that often get lost while scrolling through our various screens. However, delayed gratification is a skill that can be learned at any age, but it is not easy.

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Benefits of Delayed Gratification 🎓

Delayed gratification is what some parents try to teach their children by insisting that all homework must be completed before the kids are given permission to choose a more preferred activity.  It is what adults practice when saving for an important item, such as buying a new car, house, or even something as simple as setting aside money for rent, groceries, utilities, and other bills.  In fact, anytime we choose not to be distracted from our goals or priorities, we are practicing delaying gratification. 

Success in any endeavor, from career to finances, to the most mundane such as cleaning house to choosing when and what to eat, requires the ability to resist the temptation to do something easier (the distraction) and instead, complete something harder, such as studying for that next level career exam or simply choosing, as my parents taught me oh-so-long ago, only eat at meal times. 

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So how do we get better at delayed gratification? ⤵️

There are multiple books, articles, and youtube videos designed to provide various methods. Some people like big changes all at once, such as TRE, leaning into some variation of:  Here’s the rules, the parameters, and the start date.  For certain personalities, a total overhaul of their habits works great.  

However, I tend to prefer more gentle approaches such as:

  • Start with one small change (habit) and stack it with an already existing habit, i.e. I already drink coffee in the morning, why not drink 8-12 ounces of water beforehand?
  • Repeat that change again the next day
  • Set a goal for continuing that new change/habit for a set amount of days with a planned celebration/reward upon reaching the goal
  • If you’re really resistant to completing something, set a timer for two minutes.  At the end of those two minutes, get started. (It sounds silly, but for some people, it works.)
  • Try the “if-then” principle: “If I do this,” (clean kitchen, set up budget, exercise . .), “then I can do this” (scroll through social media, read, nap, etc. . .).
  • Play mind games and daydream (Instead of focusing on what you want to do, daydream about all of the positive feelings you will undergo sticking to and achieving your plan.  Likewise, focus on the negative feelings you will experience if you give-in to a distraction.)
  • Offer forgiveness to yourself when you slip-up (and we all do), but then return to your goal again the next day.
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Make Delayed Gratification work for you! 😄

Ultimately, whether you are trying to stick to TRE, save for new tires on your vehicle, or make that next big career step, employing the art of delayed gratification can help you keep your goals at the forefront of your mind.  By keeping those goals small and achievable, you can visualize the steps along the path to success (better health, cleaner house, better finances, etc . . .), make peace with your distractions, focus more on your plan/goal, and face challenges (aka distractions) with a bit more self-composure and kindness to self.