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Cooking is Creative, Be Courageous!

Cooking is creativity.

Like any other art form, it takes some courage and willingness to show up.

All my life I have heard people say, “I can’t draw a straight line”. Is a straight line really necessary in most drawings?

I love working with clay and creating pottery. Each and every time I sit down with the clay, I feel nervous, “What if I mess up?” The truth is that if I am willing to show up, learn, and stick with it, something beautiful always happens.

Cooking is yet another creative endeavor! I have heard my patients say, “I can’t cook!”, but as with drawing, pottery, and any other creative venture, all that’s required is showing up and being willing to learn. You may not be able to recreate the exact recipe you are following, you may not have the exact ingredients, but that is where the art is!

Be courageous with your creativity and you just may create a delicious masterpiece!

Your Homework

My suggestion to folks just starting in the kitchen; relax, breath. Think about a time when you have created something and succeeded. Did it seem overwhelming at first? Did it require an investment of time and energy? Did you make some mistakes along the way? Breathe again.

Pick one of my recipes and make it your own! Be willing to make a mistake. Invite a friend. Have fun.

Pretty please, share your recipe and let me know how it turns out!!

To your cooking creativity!

Lynda

Free and Fast Acting! - A Stress Relief Tip for the Holiday Season

I don’t know about you, but I have a love/stress relationship with the holiday season. In fact I wrote a poem about it,

The holiday Season
a poem by Lynda Sherland, Integrative Nurse Practitioner

The holiday season is upon us.
Sparkling and beautiful lights
Goodies are piling up in the office break room. Oh no!
Stores are jammed with merchandise. Oh my!
Who to buy for, what to buy, how much to buy? BYE!
Traffic is a mess.
I am stressed.
BREATHE, Lynda, b r e a t h e,
4-7-8. I am blessed.

Can you relate?

During my Integrative Medical Fellowship a few years ago with the wonderful Dr. Andrew Weil, we learned about a breathing technique called the 4-7-8 breath. It is free, fast acting, and easy to do anywhere and anytime. I share it all the time in the treatment room and I would love to share it you right now!

4-7-8 Breath

From a physiological perspective, stress causes our primitive brain to engage which activates our sympathetic nervous system, aka fight or flight mode. This creates inflammation in our bodies and puts us at risk for heart disease, diabetes, autoimmune diseases, chronic pain and more.

The 4-7-8 breath, practiced even once daily interrupts that sympathetic response and begins to rewire our brains. Its the perfect gift of presence this holiday season. It can be done anywhere, even sitting in that traffic jam. The results are immediate and last long after the lights fade, the gifts have been opened, and the food is gone. Try it for yourself and gift it to those you care about.

HOW TO
Place your tongue just behind your top teeth. Exhale with a whooshing sound. Gently inhale for a count of 4. Relax you belly and allow your lungs to fill with air. Hold the breath for a count of 7. Exhale with a whooshing sound for a count of 8. Repeat a total of 4 times. Instant relaxation.

My teacher, Dr. Weil on the 4-7-8 breath

If you are looking for a personalized and holistic solution to anxiety, sleep disturbances, digestive issues or other manifestations of stress, you are cordially invited to my office for a free 20 minute, consultation.

Wishing you and yours a fantastic, stress free, holiday season,

With Love,

Lynda

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An Antioxidant Rich (& Delicious) Holiday Menu! (with vegetarian recipes)

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What are you cooking this holiday season?

I designed this delicious holiday menu with a healing and anti-inflammatory twist for my patients. Feel free to pick and choose or cook up the whole menu! This menu will also please the vegetarians in your life or be a wonderful compliment to your meat dishes.

As always please let me know what you think!

Yours in Wellness,

Lynda

Antipasto Tray

  • Mixed olives

  • Grapes

  • Blue Cheese

  • Gruyere

  • Parmesan

  • Australian Water Crackers

Cranberry Sauce (gluten free, vegan)

  • 1 small package cranberries

  • Zest of 1 orange

  • 1 small apple grated

  • 3 Clementine oranges, juiced

  • 2 teaspoons fresh ginger, grated

  • 1 teaspoon cinnamon

  • ¼ teaspoon allspice

  • ⅛ teaspoon cardamom

  • ½ cup maple syrup

Combine all ingredients in a sauce and simmer until the cranberries burst. If sauce becomes too thick, add a small amount of water.

Apple Pie-Spiced Walnuts (gluten free, vegan)

By Rebecca Katz https://www.rebeccakatz.com/recipe-box/apple-piespiced-walnuts-and-raisins

  • 1 teaspoon extra-virgin olive oil

  • 1 teaspoon Grade A Dark Amber maple syrup

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground allspice

  • 1/4 teaspoon sea salt

  • 1/8 teaspoon ground nutmeg

  • 1 cup walnuts

  • 3 tablespoons raisins (optional)

Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.

Put the olive oil, maple syrup, cinnamon, allspice, salt, and nutmeg in a bowl and stir to combine. Add in the walnuts and stir with a spatula to evenly coat the walnuts with the spices. Spread evenly on the prepared baking sheet. Roast in the oven for about 8 minutes, until you can begin to smell them. If adding raisins, toss them with the warm walnuts.

COOK’S NOTE: As soon as you start to smell that heavenly aroma wafting from the stove, it’s time to remove the nuts from the oven. They will continue to cook as they cool.

The raisins will plump up as they are tossed with the warm nuts. Take a handful and eat these with sliced apples for a deconstructed, unbaked apple pie.

Chimichurri Sauce (gluten free, vegan)

  • 1/2 cup red wine vinegar

  • 1 teaspoon kosher salt plus more

  • 3-4 garlic cloves, thinly sliced or minced

  • 1 shallot, finely chopped

  • 1 Fresno chile or red jalapeño, finely chopped

  • 1/2 cup minced fresh cilantro

  • 1/4 cup minced fresh flat-leaf parsley

  • 2 tablespoons finely chopped fresh oregano

  • 3/4 cup extra-virgin olive oil

Combine vinegar, 1 tsp. salt, garlic, shallot, and chile in a medium bowl and let stand for 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil.

Serve over roasted Butternut Squash and Purple Sweet Potatoes.

Acorn Squash and Green Beans with Cumin and Garam Masala (gluten free, vegan)

  • Ghee to cover the bottom of your pan

  • 1 teaspoon cumin seeds

  • 1 teaspoon Garam Masala

  • 1 acorn squash, peeled and cubed

  • ½ lb green beans

Warm the ghee in a skillet. Add the cumin seeds and garam masala, warm until fragrant. Add the cubed squash and green beans and coat with oil and spices. Add a splash of water and cover with a lid. Allow to steam until squash is tender.

Spaghetti Squash Latkes

  • 1 medium spaghetti squash (you’ll end up with 4 packed cups of cooked spaghetti squash

  • 1 red bell pepper diced

  • 2 large eggs

  • 1 teaspoon garlic powder

  • ¼ cup  chopped fresh parsley

  • 1/2 teaspoon salt

  • ¼ teaspoon thyme

  • Pinch of black pepper

  • 1/4 cup whole wheat flour

Cut spaghetti squash in half lengthwise and remove seeds. Drizzle with olive oil and roast cut side up at 350 degrees until tender. Allow to cool and rake strands of squash out with a fork.

Beat egg, garlic powder, salt, and pepper. Toss squash, bell pepper, flour,and egg mixture in a bowl. Use an ice cream scoop and put mixture on a parchment paper lined baking sheet. Bake at 350 degrees until browned.

Triple-Chocolate Date Torte (gluten free)

From The Longevity Kitchen, Rebecca Katz

  • ½ c pitted dates (about 3 oz) cut into quarters

  • ½ c water

  • 2 tablespoons dark maple syrup

  • ½ teaspoon cinnamon

  • ¼ cup walnuts

  • 1 cup almond flour

  • 1 tablespoon natural,

  • unsweetened cocoa powder

  • ½ teaspoon baking soda

  • ¼ teaspoon salt

  • 3 tablespoons extra-virgin olive oil

  • 2 organic eggs

  • 2 teaspoons vanilla extract

  • 3 ounces dark chocolate (68-75% cacao content), finely chopped

  • 1 tablespoon cacao nibs, sliced almonds, or a combination

Preheat oven to 350 degrees. Lightly oil the bottom and sides of an 8 inch springform pan and line the bottom with a round of parchment paper. Put the dates, water, maple syrup, and cinnamon in a small saucepan and bring to a boil over high heat. Decrease the heat to low and simmer, stirring often until the dates are tender and the water is absorbed, 5 to 7 minutes. Set aside to cool.

Put the walnuts in a food processor and pulse just until finely ground. Be careful not to over process, or the walnuts will turn into an oily, sticky paste.

Put the ½ cup of ground walnuts in a large bowl (no need to clean out food processor). Store and leftover walnut meal in a resealable bag in the freezer for another use. Add the almond flour, cocoa powder, baking soda, and salt and toss and crumble with your fingers until the ingredients are completely combined and the mixture lump free.

Pulse the date mixture in the food processor and process until smooth. With the motor running, slowly add the oil, then the eggs, one at a time, and finally the vanilla,, stopping to scrape down the sides of the work bowl once or twice. Add to the walnut mixture and stir with a rubber spatula. Fold in the chopped chocolate.

Your body is your most priceless possession, take care of it.

As we look in the mirror at the bags accumulating around our eyes and the “muffin tops” that we swear were not there yesterday, we may begin to ponder the state of our health.

“Seriously, when and how did all this happen to my body? When did I last take the time to really care for myself; exercise, eat right and get enough rest?  Why am I constantly exhausted? When did I last have a thorough checkup? Is that mole getting larger?”

Finding Fulfillment

As we review our calendars and our pocketbooks, we realize that though we subsidize our homes, our kids, our spouses, our cars, our friends, and our social calendars, we invest little in ourselves — our physical, mental and spiritual well being.

Of course, we want our homes to look nice, our children to be well-educated and happy, and our bank accounts and retirement funds to be as robust as possible. But at what cost? Are we fulfilled and peaceful? Do we even feel like taking that vacation or would we rather stay home and sleep?

Time & Money

According to Mintel, a global and award-winning market research firm, between 2013 and 2018, Americans spent $336 billion on leisure and entertainment, $222 billion on vacations and tourism, $662 billion on technology and communications and $93 billion on alcohol on premises (out of the home). More was spent on technology and communications, including popular consumer electronics and pay-TV services, than on personal finance, food at home, dining out, home and garden, and leisure and entertainment. (1)  

This gives us a good idea of where our money and time goes.

What about healthcare expenditures? Chronic diseases such as heart disease, cancer and diabetes are responsible for 7 out of every 10 deaths and account for 75% of US health care spending. Most of these chronic diseases can be prevented. (2) 75-90% of all visits to primary care physicians are due to stress-related health problems. (3) And stress is a leading factor in several causes of death such as heart disease and cancer.

Despite the knowledge at our fingertips and these disturbing statistics, we still seem to put our health on the back burner.

Preventative Care

Preventive care, which includes healthy eating, regular exercise and avoiding tobacco, helps us maintain health, avoid or prevent worsening chronic disease, and reduce healthcare costs, yet it is underused or neglected altogether. The cost savings of investing in our personal health are broader than we think. These savings affect individuals, businesses, our communities, our children, and the overall economy.

Consider this: A trip to your healthcare provider is not as costly as you think when you weigh it against the myriad costs of a chronic illness or disability. The listening ear of a dedicated healthcare partner can be just what you need to re-evaluate and restore your vision for health. Think about an investment that can bring financial gain in the form of savings while bringing you the priceless gift of longevity and peace of mind.

1 https://www.marketingcharts.com/industries/media-and-entertainment-42841

2 Center for Disease Control and Prevention

3 America’s Leading Adult Health Problem, by Paul J. Rosch, M.D., F.A.C.P., in USA Magazine, May 1991.

Beautiful Imperfection

Have you ever felt like you had to be perfect to succeed in life?

I surely have. "If only I were perfect, it would all be OK," is an all to common thought that passes through my head. 

My sisters called me Miss Perfect when we were growing up. I thought that I had to be perfect. I believed that any mistake was a threat to my existence. That sounds really dramatic doesn’t it? I believed it anyway. 

I have spent my life striving for perfection and thinking that would keep me safe and satisfied. That constant pursuit has created stress and disappointment time and time again. 

Why is it so difficult to accept that I am a beautifully, imperfect human being? I have strengths and weaknesses and sometimes I can’t tell which is which.

Shame comes in and tells me that I am not the perfect parent, perfect nurse practitioner or even the perfect person. Who is? What a lie!

I just skip right over beautiful imperfection when I look at my own humanity. Yet I am so willing to forgive others imperfections. In fact, I support and celebrate them. I see them as growth opportunities.

Why is it so difficult to do that for myself?

To let go of the need to control.

To believe that beautifully imperfect is my goal.

To let go and live in my blessed, beautiful imperfect body.

To forgive myself when things don’t turn out just as I had planned them in my head.

To accept that standing in my own body, telling my own truth and sharing my beautifully imperfect self with others is the greatest gift that I can give.

My goal today is to actively forgive and bless myself every time the anxiety of imperfection grips my chest. As I write that sentence, my shoulders relax a little and I feel a slow, gentle exhale of relief.  

I hope that you will join me today and take a few minutes to forgive and bless yourself for whatever imperfection shame is throwing in your face.

I hope that you will look in the mirror with kind eyes and smile at yourself.

I hope that you will breath in grace and breath out shame.

I hope that you will revel in the freedom of beautiful imperfection.

Yours in beautiful imperfection,

Lynda
P.S.  I'm here for you and totally dedicated to helping co-create sustainable health and wellness in my self and others! So don't hesitate to reach out!

4-7-8 Breath Utterly simple, takes almost no time, requires no equipment, can be done anywhere

4-7-8 Breath
Utterly simple, takes almost no time, requires no equipment, can be done anywhere

Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

healing breath
  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

The Absolute Best, Natural Way to Beat the Heat!

It is incredibly hot in San Antonio! With a heat index of 104 on June 1st, it looks like the start to a brutal summer! 

How are you coping with the summer heat? Are you keeping yourself hydrated? Even if you are in air conditioning all day, hydration is crucial. Water is a critical nutrient. Without it, we will die within days. Water is essential for cellular homeostasis and life.

Benefits of drinking the right amount of water

The 4 major benefits of hydration:

  • Helps protect our vital organs
  • Maintains normal body temperature
  • Facilitates removal of waste via urine, bowel movements, and perspiration
  • Lubricates and cushions joints

The 5 main consequences of even mild dehydration:

  • A disruption in our ability to think clearly and our mood
  • Decreased athletic performance
  • Constipation
  • Dizziness with position changes
  • Headaches -- can trigger and even prolong migraines

How much do water should I drink?

How much you should drink depends on activity, environmental conditions and your health. When you are adequately hydrated you will rarely feel thirsty and urine will be light yellow to clear.

Though it is very individual I typically recommend folks drink 1/2 their body weight in ounces of water. (So, if you weigh 150lbs drink 75 oz of water.)

What if I don’t like water?

  • Try infusing water with orange slices, mashed berries, melon, or sliced cucumbers (much better option than sports drinks).
  • Try herbal teas iced. Peppermint tea is so refreshing.
  • Keep plenty of fresh fruits and vegetables on hand. Berries, grapes, melons, cucumbers, tomatoes, and leafy greens all have high water content.
How to stay hydrated in the Texas heat

Can I drink too much water?

  • It is possible but rare in a healthy adult eating an average American diet.

With repeated exposure to hot environments, the body adapts to heat stress and the risk for heat stress-related illness is reduced. Grab your water and some fresh fruits and vegetables and head to the pool, the lake, the river or the beach and have fun this summer!

If you have any other tip for staying cool, please share in the comments below or on my Facebook page.

Stay Cool!

Lynda

 

Sugar! a mindful eating approach

We eat ALOT of sugar!

Did you know that according to the American Heart Association, the majority of Americans eat about 20 teaspoons of sugar a day?

Did you know they actually recommend 6 teaspoons for women and 9 for men? This means that we are eating more than 2-3 times the recommended amount of added sugar every day. One 12 ounce soft drink has 10 teaspoons!

Sugar hides in most processed foods. It can be tricky because the label ingredients don’t say “sugar”. It may say corn syrup, rice syrup, fruit juice concentrate, honey, agave or any ingredient ending in  “ose”, like dextrose, listed in grams. 

Hint: To find out how many teaspoons of sugar you are getting, divide the number of grams by 4.

Become a Sugar Sleuth!  

Try this next time you're in the grocery store. Go on a little scavenger hunt – read the ingredients of foods before you put them in your cart. Is more sugar lurking in your food than you thought?

What about honey, maple syrup, agave and other natural sugars? They do have some nutritional benefit AND they count as added sugar. If you use them in your food and drinks or they appear on the food label, include them in your daily total of added sugar.

What about the sugar in fruits and vegetables? Sugar occurs naturally in small amounts in fruits, vegetables, whole grains, and even skim milk – all foods that can be included in a heart-healthy diet. In general, there is no need to worry about the natural sugars in whole foods like these.

Why is excess sugar so bad for us?

Excess sugar adds to inflammation which increases our risk for heart attack and stroke, cancer, diabetes, joint pain and other chronic diseases.

"But, Lynda, its so hard to give up sweets!"

I know! I am human too! I have this conversation everyday in my office. Here is what I recommend:

Practice mindful eating over restriction. 

  • First, notice how many teaspoons of added sugar you are eating each day.
  • Notice how you feel after eating high sugar foods.
  • Begin to substitute fresh fruit like the super sweet, delicious, and antioxidant containing berries that are in season now.
  • Use nuts to curb a sweets craving (bonus: nuts have the benefit of added protein).
  • Throw in some YUM! How about some heart healthy, dark chocolate? Hint: Look for chocolate that is at least 60% cacao.

Some tips for enjoying sweet treats. 

  • Take time and serve your treat to yourself. Focus on what you are eating. Enjoy every bite.
  • Make your own. This is one of the easiest ways to control the amount of added sugar. I have several recipes on my website.
  • Make small portions by using a mini muffin pan or a tablespoon for measuring out cookie dough. Try these strawberry muffins for a low sugar, protein packed treat.
  • Try roasted nuts and fruit with small pieces of dark chocolate for dessert.

As always, let me know how it goes! If you find this on social media, please feel free to comment. I always respond and I am happy to answer your questions!

Enjoy!

Lynda

 

Simple Practices to Create Sustainable Wellness in Your Life

My personal mission is to create space for wellness in my life. 

This is a daily practice that includes my home, my clinical practice, this newsletter, my relationships, and my teaching.

We are each precious and unique individuals. We have an incredible ability to heal and be well.

When we give our bodies nourishing building blocks, we create a safe space for healing within ourselves.

It's miraculous that with nourishing food, restorative sleep, challenging or soothing movement, relaxing meditation or simple quiet and loving relationships with ourselves and others, our bodies, minds and hearts heal.

Now, it can’t all happen at once. Wellness is a lifelong process. It's great to start anywhere! 

Here are some simple ideas that you can incorporate starting now.  

I recommend choosing one of the following practices to incorporate into your life for the next 3 days:

  • Add 1 extra vegetable to a meal today.
  • Switch off your screens 1 hour before bed. Read a book instead!
  • Take a walk around the block.
  • Sit in a quiet place and breathe for 3 minutes.

I would absolutely love hearing from you about your learnings and I'm here for you and totally dedicated to helping co-create sustainable health and wellness! So don't hesitate to reach out!

My best,
Lynda


P.S. I have added some new wellness tips & recipes and information about my Free Nutrition Class! Hope to see you there! 

Turning your cheat day into a cherish day

“I love my Cheat Days. I can eat six doughnuts and not feel guilty.” 

When I asked the patient who said this what she meant by “cheat days,” and who was cheating who, she explained that it was the one day of the week she could break her restricted diet and eat whatever she wanted. It was a guilt free day of total indulgence that was kind of a free pass. 

Understanding food guilt and shame, I was worried that having “cheat days” wouldn’t build the type of freedom my client was actually looking for in relationship to food.

I certainly know all of the “right” things to eat and yet, sometimes, I eat the “wrong” things. Even talking this way builds up a sense of shame which is why I think it's vital that our culture moves away from “moral” eating: right vs wrong, cheating vs restriction, good vs bad.

I pose a new alternative to the "cheat day."  I am advocating for Cherish Days. 

What is a Cherish Day? 

Cherish means that we protect or care for someone, something, or ourselves in a loving manner. Replacing Cheat Days with Cherish days means we bring the loving intention along with us when we include something that doesn’t normally fit in our diet. Instead of saying “I can eat six doughnuts and not feel guilty,” try inteniontally eating and fully enjoying a delicious donut on a beautiful plate with a cup of tea or coffee with your favorite people. Or all by yourself. Make it an act of love, not cheating.

And you don’t have to stop with food!

A Cherish Day can be a day where you intentionally act lovingly or kindly towards yourself in any area of life you restrict the most: food, time, relationships, or fun.

Try giving or receiving a hug, enjoying five minutes of quiet, feeling the warmth of the sun on your face or not picking up the phone.

As we cherish ourselves and commit to cherishing acts, we nourish and celebrate our truest selves. We can breathe love and beauty into our soul. 

For the next month, replace your cheat day with a cherish day and let me know what happens. 

About The Author

Lynda+Sherland.jpeg

Lynda Sherland, APRN, FNP is a Family Nurse Practitioner practicing at Integrative Family Medicine in San Antonio, TX. She is a graduate of the University of Arizona Center for Integrative Integrative Medicine Fellowship Program created by Dr. Andrew Weil.

Lynda is a primary care practitioner who provides integrative medicine consultation. Her mission is to create a safe space for healing. Her passion is food as medicine. She also speaks in the community and offers cooking classes that emphasize preparing delicious, nutrient dense, anti-inflammatory meals for people seeking the freedom to live their best life. Read More → 

Journeying the Bright Road of Health

I can't believe that October is already here! We have had beautiful, gentle, much needed rain in San Antonio. I will be planting my broccoli, lettuce, and beets this weekend. Some friends have agreed to help. I now have a community garden! I love eating and sharing food that I have grown myself. I would love you to email me pictures of what you're growing. Check out pictures of my gardening progress on facebook. 
 

We had the first Joy of Nourishment class at the Integrative Healing Institute last month. We talked about what we were wanting for ourselves, began looking at the anti inflammatory pyramid, and shared some great treats. Click here for the recipe for the Quinoa Taco Salad that we sampled. 

The next Joy of Nourishment class is October 10 at the Integrative Healing Institute. Come join us at 6:30 PM and check out what I do with this fun pumpkin!

Our October class will focus on Healing Lunchables.  A common concern shared in the first class was avoiding the drive through. As we continue to reconnect with the joy of nourishment, we will learn about vegetables, the base of the anti inflammatory pyramid. We will explore ways to incorporate veggies into quick, easy, on the go treats that will keep us far from the drive through snare.  We will continue to ask powerful questions about nourishment and come up with simple and effective strategies for maximizing our health and gaining the freedom to live our best life. Hope to see you there!!! MORE INFO & REGISTRATION 


Lastly if you are interested in learning more about integrative medicine and finding a health care provider that truly listens to you and looks at your whole picture, please join me for a free, one on one, 20 minute consult. To schedule simply call our office at  (210) 888-1817.

If you are looking for a speaker for your next meeting, please email me at lynda@lyndasherland.com

I'm here if you need me!

My best,

Lynda Sherland, APRN, FNP
Integrative Nurse Practitioner


P.S. I have just published my latest ebook: Am I Allowed to Eat That? 5 Ways to Put Compassionate Eating into Practice! As a gift I would love to send you a complimentary copy! Just use the code: WELCOMEGIFT at Checkout!


Integrative Family Medicine
18720 Stone Oak Parkway
San Antonio, TX
(210) 888-1817

About Lynda
Lynda Sherland, APRN, FNP is a Family Nurse Practitioner practicing at Integrative Family Medicine in San Antonio, TX. She is a graduate of the University of Arizona Center for Integrative Integrative Medicine Fellowship Program created by Dr. Andrew Weil.

Lynda is a primary care practitioner who provides integrative medicine consultation. Her mission is to create safe space for healing. Her passion is food as medicine. She also speaks in the community and offers cooking classes that emphasize preparing delicious, nutrient dense, anti inflammatory meals for people seeking the freedom to live their best life. Read More → 

A Healing LIfe

A friend shared her intention to stay as far away from a healthcare provider as possible. Perhaps this is a fear rather than an intention. In the past, she has been anxious about going to the doctor, a story I often hear. The fear escalated to the level of panic attacks when several loved ones died this year. She came to associate her pain and grief with hospitals and health care providers’. The thought of an urgent care clinic for a sinus infection strikes terror in her heart. She cannot imagine seeing a healthcare provider on a routine basis. If she does manage to see someone, her blood pressure sky rockets. She feels trapped. Her fear is blocking her off from support and care around her health.

Unfortunately, this scenario is all too common in health care. People try many things to make changes and live a healthier life. They suffer disappointment when they are unsuccessful. Where to start? Frustrated, hopeless, afraid. They long to have their story heard but the doctor’s office has become a place of anxiety. Fifteen minutes visits, only one problem allowed, little time for questions. Patients are frustrated. Healthcare providers are frustrated. No safe space for my friend to explore the panic. No safe space to heal.


Finding a healthcare provider who is willing and to explore a unique, personal definition of health is a challenge. A provider who spends time with patients. Someone who listens and helps articulate an intention to live a healthier life. A relationship, a partnership, a collaboration in exploring what healthier looks like.  An intention spoken out loud with a supportive partner is powerful and life changing. It sets up loving, safe accountability. Think about an intention, a purpose, an aim that you have today for your health. Share it with someone you trust. Experience healing.

 

 

Looking for the magic?

Oh my gosh, I was robbed this morning. I have a magic wand that I place next to my bed every night and when I woke up this morning, it was gone. Foiled again. I long to bring the magic today, to give everyone the body of their dreams. I want them to feel like a million bucks  What’s a gal to do? How do I give searching souls what they want?

Many people come to my office with the goal of losing weight. Our culture tells us that if we get thin, the world will become a magical place. We will have the money, the car, the partner, the clothes of our dream. How much money is spent chasing this pipe dream? People want to know what they need to “cut out”. They want “a diet”. They come in search of the magic. I watch patients, family members, friends lose weight, gain weight, lose weight, gain weight. The 40’s hit and it's simply gain weight. No loss in sight. Weight loss clinics abound offering the magic, for quite a price I might add. The food plans that I see are calorie restrictive, often highly processed foods, liquid supplements. The body is shocked. This works for a few. For most, once food is added back, the weight begins to climb.

I wonder, rather than deprivation, giving up the foods you love, would be you be willing to add something?  There are many delicious foods that are simple to prepare. What would you like to add?  Often the response is, “I don’t know how to cook”, “Healthy foods taste like cardboard”, “I don’t like salad.”  I will let you in on a little secret, (whisper voice) fresh food is easy!  A little olive oil, salt and pepper, some lemon juice perhaps and, oh wow, magic happens right in the kitchen. It doesn’t have to be difficult or time consuming. Wait….I found my wand. It’s in the kitchen. Food is magical medicine. Our bodies love it and respond in magical ways. Nourish yourself by adding a fresh food to a meal every day for a week. Notice how you feel. Give your body the boost it’s longing for and find your magic.

Intentions, Paving the Road to Hell or Freedom to Thrive

Merriam-Webster defines intentions as the thing that you plan to do or achieve : an aim or purpose. I have plans and purposes that I find unfulfilled. “The road to hell is paved with good intentions” I have heard. My yoga teacher encourages the class to set an intention for the day. To be loving, to be kind, something that is important to us. Of course I will be loving and kind the best I can. That does not seem so difficult. I did not see how this intention changed my life or allowed me to fulfill my plan or my purpose. One day the meaning of intention was powerfully revealed to me. Today I have a new understanding.

My story of intention began early one spring morning as my husband and I were preparing for his mother’s funeral.  We were hosting a gathering after the funeral. I love hosting events in my home. Creating perfection. The perfect setting, the perfect food, the perfect hostess. At the end of the event, I review how I have missed the mark. There is nothing that anyone can say that will convince me otherwise.

My questions on this morning, is the house clean enough, will we run out of food (a mortal sin in my family), will anyone notice that the lawn is not freshly mown, and so the list goes. Fortunately, something shifted within me that morning. Maybe it was the loving kindness intentions set in yoga class. I realized that I did not want the craziness of trying to achieve perfection one more time. I hoped this day could be different. I was ready to change. I wanted to be present to my husband, to our family and friends. I heard myself say out loud, “My intention for the day is to create safe space for people to gather and grieve and celebrate the life of a special woman”. I had no idea how this intention would be realized in my day.  Each time I had a struggle or question, I set it against my intention. If it supported the intention, I did it. If it did not matter to the intention, I let it go the best that I could. I had to define what I thought was safe. Having enough toilet paper on hand seemed to support safe space. Debating what color shoes (and trust me, there was a debate) that I wore did not.

Who knew? It was a miraculous discovery for me. I often allow perfectionism to stop me from fulfilling my hopes and dreams and intentions. This day, I decided that my intention was more important than perfectionism. It was new behavior to set everything that I did against an intention to create a safe space.
This day I realized that an intention is an amazing thing. I don’t believe intentions pave the road to hell. But perfectionism always feels like hell. Intentions are paving my way to change. By setting an intention, I can break through the things that are unsupportive and fearful. Less focus on what I don't know, don’t have, can’t do. I  intend to use everything I do know, everything I do have, everything I can do. I intend to use every gift that has been given to me to fulfill my plan and purpose. Wow, living the perfectly imperfect life.