Twist and Shout!

Scientific research suggests that regular vagus nerve stimulation - that's the nerve that runs through your torso connecting all the major organs, including the digestive system - helps manage weight. Just another reason to make sure you are getting enough movement in that area of the body - core work, yes please! 

Twists are a fabulous way to stimulate the vagus nerve. Try this simple twist: On the floor, lie on your back with your arms spread out like a T and your legs stretched out long. Bend your right leg towards your chest and then cross it over your left thigh so that the bottom of your right foot touches the floor. Slowly let the weight of your right knee shift the bottom half of your body towards the left side. Gently encourage your body to keep both shoulders on the floor, but don't force them. After one minute, mindfully move your body back into the 'T position' and repeat on the other side. Remember to breathe deeply throughout the twist and respect your body's limitations.


Go to this link to read the article:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0077221

Gratitude

“Through practice, I’ve come to see that the deepest source of my misery is not wanting things to be the way they are. Not wanting myself to be the way I am. Not wanting the world to be the way it is. Not wanting others to be the way they are. Whenever I’m suffering, I find this war with reality to be at the heart of the problem.”  ~ Stephen Cope

Is this something that you can relate to?  This definitely hit home for me.  Sometimes the greatest cause of suffering is how we look at things (our own perception).  Do we look at our bodies as things that need to be fixed, made thinner, whipped into shape or do we see them as vehicles for attaining our dreams or experiencing sensory pleasure in the surrounding world or with others?  Do we look at our relationships and see all that is wrong or missing, or all the ways that they support and nourish our lives?  Do you look at where you are in this moment in your life and feel gratitude for everything that you have or do you only see lack - what you don't have?  

How we look at our lives and everything in it has a tremendous impact on our emotional state or level of suffering.

A wonderfully effective and simple exercise that you can do everyday to help you shift how you are feeling and lift your spirits is to take a moment to either meditate on or write down 10 things that you are grateful for, or take a walk in the woods and listen to the world around you.
  

It's incredible how just shifting our perspective can change the way our day unfolds.

Improve Digestion Without Changing What You Eat

What we eat obviously affects our ability to digest food...  but did you know that HOW we eat also affects digestion?

The following are three things you can do that can improve your digestion without changing what you eat:

1.) Grandma was right.  Chew your food!

Have you ever counted the number of times you chew one bite of food before swallowing?  I'm guessing it's about 3-7 times, maybe less.  We should all be all be chewing each bite of food 30 times before we swallow and send it on down to our stomach.

Why?

Digestion begins in the mouth.  It is where the mechanical and enzymatic break down of food occurs (especially carbohydrates).  Taking our time to chew our food and allowing it to mix well with our saliva, is essential for the proper break down and absorption of complex carbohydrates and nutrients found in most of the plant based foods we eat, like vegetables, grains, and beans. Proper mastication of food also allows the rest of the digestive system to do its job more efficiently.

For those who adhere to a vegan or vegetarian diet: most nutrients you ingest are derived from plant-based foods, so chewing food thoroughly is crucial to ensure getting proper nutrition.

2.) Relax and Be Present

Optimal digestion occurs when we are relaxed and relishing in the moment of enjoying a meal.

When we are in a state of relaxation, the parasympathetic nervous system, which regulates digestion, creative play, and recuperation, is fully activated.
This means that when we eat in a state of relaxation we digest our food and absorb its nutrients more efficiently.

On the flip side of the coin, when we eat under circumstances where we are feeling stressed out, worried, upset, anxious, or in a rush, our digestion can become compromised.

To the brain, feelings of stress and anxiety, translate into a threat - whether it is perceived or real.   The types of 'threats' that we deal with today are likely to show up in the form of a job that makes us miserable, a deadline we have to meet, negative feelings we have about ourselves, or an unresolved conflict with a loved one. When the brain perceives a threat, a physiological shift occurs and our biochemistry changes so that we are more capable of dealing with that threat.  Unfortunately, this biochemical change results in a partial shut down of our digestive system which means we are less capable of digesting our food.  To make matters worse, when we're in a physiological state of stress, we release certain hormones, like cortisol, that make us more likely to hold onto and store fat, especially around the lower abdominal region.

Try as often as you can not to eat when you are feeling upset, anxious, angry, or rushing around. Deal with those feelings first, and then eat when you are feeling more relaxed and at peace.

Tips to help you relax and boost digestion:

• Create an enjoyable and relaxing atmosphere.  Set the table, play your favorite music, light a candle, use soft cloth napkins, or whatever you like to set the mood and get you present in the moment.
• Before you begin eating, sit down and breathe deeply down into your belly until you begin to feel settled back into your body.  
• Take a moment to appreciate the food that you are about to eat.
• Share good food with good people.  Sit down to meals with folks that you love and enjoy. 
• Pay attention to your food. Try not to eat distracted by TV, magazines, or the internet.  I know it's hard, but put the phone down.  ; )
• Continue to relax 10-15 minutes after your finished with your meal.

3.) Move Your Body, Postprandial

Mild exercise, like taking a walk after you've finished and relaxed after your meal, will help you to digest and assimilate your food.  Walking can stimulate peristalsis and increase circulation.

I like to take a short walk around the block a bit after I finish dinner. A 15 -20 minute walk really seems to get the digestive juices flowing and the food moving through my system.

Roasted Winter Squash: Two Recipes!!

Nothing is easier to prepare or more delicious than roasted winter squash.  This happens to be the perfect time of year for such a treat.  Roasting warms the kitchen and fills the whole house with earthy and buttery aromas.  Winter squash, in season during the fall, is high in complex carbohydrates which helps to provide us with sustained energy during this season's shorter days.

Winter squash is rich in the vitamins A and C, and is a good source of potassium, iron, riboflavin and magnesium.  The orange color of the flesh indicates the presence of carotenoids which means that it has anti-carcinogenic properties.

There are so many different kinds of winter squash to choose from: 

• Acorn Squash 
• Banana Squash
• Butternut Squash
• Delicata squash
• Kabocha Squash (janpanese pumpkin)
• Spaghetti Squash
• Turban Squash
• Hubbard Squash

Below I have provided two recipes. The first is a simple recipe for roasting the sweetest varieties of winter squash.  I suggest using either the acorn, butternut, kabocha, or delicata squash varieties.  Add this roasted squash to salads, use it as the base of a soup, or eat it simply as is... hot and yummy right out of the oven!

The second is a Roasted Squash Appetizer recipe adapted from NY Times Dining & Wine: Recipes by Jean-Georges Vongerichten's 'Squash on Toast'.  It is absolutely divine and perfect for a holiday appetizer.

To. Die. For.

Roasted Winter Squash

Ingredients:
1 large winter squash, peeled, seeded, and cut into 1/2 to 1-inch thick pieces (all the pieces should be the same size for more even cooking)
1-2 tablespoons of olive oil or grapeseed oil
Celtic sea salt

Preheat oven to 375 degrees*.  Toss the squash pieces in the oil, seasoning with salt to taste.  Place the squash on a flat sheet metal pan (stainless steal is best), making sure not to crowd.  Crowding will cause the squash to steam and they will not develop the carmelized crust that is desired when roasting.
Roast the vegetables, checking and stirring them every 10-15 minutes  until they have formed the brownish carmelized crust and are soft in the middle, approximately 30 to 45 minutes depending on the size and thickness of the pieces.  When done, remove from the oven and enjoy!

*You can roast your vegetables as high as 450 degrees, but make sure to choose a fat that has a smoking point above that temperature, like almond oil or avocado oil.  I choose to roast my vegetables at the lower end of the roasting temperature spectrum because I use olive oil or grapeseed oil.  These two oils have a lower smoking point and therefore should not be heated above a certain temperature (olive oil is 375 degrees, while grapeseed oil is 425 degrees).  Once an oil reaches its smoking point (when the oil begins to burn and emit smoke) its chemical structure changes and it becomes hazardous to our health.  

Roasted Squash Appetizer

Ingredients:

1 2.5 to 3 lb. kabocha or other yellow-fleshed winter squash, peeled, seeded, and cut into pieces 1/8-1/4-inch thick

3/4 cup extra-virgin olive oil

1/2 teaspoons of kosher salt

1 yellow onion, peeled and thinly sliced

1/4 cup raw apple cider vinegar

1/4 cup maple syrup

4 slices of country bread, 1-inch thick

1/2 cup ricotta, goat cheese, feta, or mascarpone

Course sea salt

4 tablespoons of chopped fresh mint

Heat the oven to 450 degrees**.  Combine the squash, 1/4 cup olive oil, chile flakes and 2 teaspoons of salt* in a bowl and toss well.  Transfer the mixture to a parchment-lined baking sheet and cook, stirring every few minutes, until tender and slightly colored, about 15 minutes or a little longer.  Remove from the oven.

Meanwhile, heat another 1/4 cup olive oil over medium-high heat, add the onions and remaining teaspoon of salt and cook, stirring frequently, until the onions are well softened and darkening, at least 15 minutes.  Add the vinegar and maple syrup, stir, and reduce until syrupy and broken down, again at least 15 minutes or so; the mixture should be jammy.

Combine the squash and onions in a bowl and smash with a fork until well combined.  Taste for seasoning.  Add the remaining oil to a skillet over medium-high heat. Working in batches if necessary, add bread and cook until just golden on both sides, less than 10 minutes total; drain on paper towels.  Spread cheese on toasts, then top with the squash onion mixture.  Sprinkle with course salt and garnish with mint.

YIELD
4 to 8 servings

Originally published with Roasted, Smashed, Dolloped, Devoured

By MARK BITTMAN, November 14, 2012

Copyright 2012

The New York Times Company

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NYTimes.com 620 Eighth Avenue New York, NY 10018

**When I make this recipe I roast the squash at a lower temperature, at 375 - 400 degrees, to avoid reaching the smoking point of the oil.  This does extend the roasting time of the squash by about 15-20 minutes.  I also use Celtic sea salt or himalayan crystal salt instead of the kosher salt as these salts still have their mineral integrity intact.  Lastly, I use a raw milk goat's cheese for the dairy component.

For the toast, I simply drizzle olive oil on the sliced bread and bake at 325 degrees until lightly toasted.

**If you are gluten-free, like I am, you can replace the country bread with a gluten-free bread or gluten-free cracker.  Sometimes, I enjoy the squash topping over gluten-free grains, like brown rice or quinoa.

**If you are vegan, just omit the cheese.  This recipe is just as delicious as a non-dairy appetizer.

Self-Massage

Much of the time we are so caught up in what’s going on in our heads, that we often neglect our bodies. It is not often we find the time to check-in with our bodies in the ‘go faster, do more, push harder’ culture of modern life. But some times we need to slow down and offer our bodies some tender loving care.

So let’s take the time to escape from the busy-ness of our lives (because it will be there waiting when we get back), quiet that judgmental voice inside our heads (thank you, but scram for now!) and appreciate all that our bodies do for us by ....

Self-massage.  

Self-massage is a wonderful way to slow down, reconnect with the body, and cultivate self-compassion.  It is also an effective way to increase movement of lymph fluid, increase circulation, and stimulate the part of the nervous system that is responsible for repair and rejuvenation. 

Yes, self-massage is good for you!

 

When is a good time for self-massage?

Choose a time when you’re least likely to be interrupted for a good five to ten minutes. I usually choose the time immediately after I finish showering.  The bathroom is already warm and cozy from the shower and all I have to do is towel off.

What do I need for self-massage?

All you need is your favorite oil, lotion, or cream and a small hand towel. I stick to nut- or seed-based oils, like coconut or sesame, free from scents, stabilizers, or synthetic ingredients. I also recommend jojoba, almond oil, or olive oils.  Shea butter is nice, especially during the winter.  Shea is thicker, less oily (unless heated), and can be great if you experience dry skin during the colder months.

How do I self-massage?

Bring awareness to your breath.  Feel your breath slow and deepen as you shift your attention to it.  Stay here with your attention on your breath for about 6 inhalations and exhalations, breathing deeply down into the belly.  When you feel relaxed, you are ready to begin.

Either sitting or standing, you should start at your feet, massaging one leg at a time, directing your strokes up towards the heart. Be sure to work the areas between the toes, around the ankles, and behind the knees.  These are key areas where in lymph fluid likes to hang.  Begin to take notice of the thoughts and/or feelings that arise during the massage. Without judgment, ask yourself if these thoughts are serving you in this moment.  If they are not, gently let them go and shift your thoughts to those of appreciation and gratitude.  If you find yourself thinking about other things outside of the room, bring your attention back to your breath or back to the area of the body that you are working on.

When rubbing the legs make sure that you massage the ENTIRE leg.  This includes the inner and outer thighs, groin, and buttocks.  Often, these areas of our bodies get neglected or ignored because we feel self-conscious about them or are particularly hard on these parts of the body because they do not live up to our expectations.   If this rings true, I encourage you to spend extra time on these parts of the body. Give them the attention that they need, that they deserve. 

Again, directing all the long sweeping strokes towards the heart, work the arms starting with the hands and wrists. Make sure when you massage the arm that you also do some long strokes from the wrist all the way up the arm and into the armpit region.  This is a great stoke that moves the lymph towards the nodes in the armpit and the heart. Move onto the torso, massaging the belly, ribs, breasts, neck and chest.  Try to comfortably reach all the areas of your body, taking time to thank each and every part. 

When you are finished, take a few more deep breaths as you towel off the excess oil.

Self-massage is easy to work into your busy schedule and only takes a few minutes a day. It can help you slow down, relax, increase self-awareness, decrease stress, and improve body image.

Who knows, maybe it will inspire you to make an appointment with your favorite massage therapist to get at the areas of your body you can’t reach!

Natural Deodorant

Looking for a more natural and cost-effective deodorant or antiperspirant?

Try these healthier, inexpensive, and environmental-friendly alternatives:

Lemon Juice
The juice of an organic lemon is a wonderful and cheap alternative to those expensive and often chemically-laden antiperspirants.

Just cut an organic lemon in half.  Squeeze about 1/2 teaspoon of the juice into the palm of your hand and apply to underarm area.  Store the lemon in a glass jar or plastic bag in the refrigerator until you need to apply it again.  Lemon juice is a great natural anti-bacterial agent.  The bacteria in your armpit is what causes you to emit a smell.  The lemon juice helps you to stay fresh as it keeps those smelly bacteria in check.

Coconut Oil/Essential Oil Mix*
Coconut oil has antibacterial qualities, and is also a wonderful moisturizer for your skin.
Mix 2 Tablespoons of coconut oil with 6 drops of lavender essential oil, 6 drops of lemon essential oil, and 2 drops of melaluca (tea tree) essential oil.  Store in a glass jar in the refrigerator for up to two weeks and apply as needed.

Note: Be careful to apply this mixture right out of the shower and wipe off any excess oil with a towel before dressing to avoid possible stains from the oil.
If you think the coconut oil is too messy you can just apply the lavender, lemon, and melaluca essential oils directly to your underarms as these oils also possess strong anti-bacterial qualities.

I use both!!! I like to first apply the coconut/essential oil mix to my freshly shaved underarms and right before I leave the house, I apply the lemon juice, as it can sting if you sustained any nicks during the event of shaving.  I also make sure that I eat plenty of green leafy veggies throughout the day as chlorophyll acts as a lovely internal deodorant.  Just one more reason to make sure you're getting enough greens!

*I use dōTERRA essentials oils.  The dōTERRA CPTG Certified Pure Therapeutic Grade^® label means that these essential oils represent the safest, purest, and most beneficial essential oils available.  If you'd like to learn more about these oils or purchase them for personal use, go to http://www.doterra.com/us/essentialDefinition.php or email me at teal.stamm@gmail.com.

What deodorant alternatives can you suggest?  

Turmeric

One of the most powerful and effective medicines available to you today might reside in your spice rack.

Curcumin, the yellow pigment found in the spice, turmeric, has for centuries been used in the treatment of anti-inflammatory diseases, especially inflammation of the digestive tract.

More recently, however, research has shown curcumin  to have anti-cancer, anti-viral, anti-bacterial, and anti-diabetic effects.

Turmeric is one of the key ingredients that comprises the Indian spice mix, curry.  The mix of spices found in curry not only taste good together, but they actually work together synergistically to enhance each other's healing properties.

For most healthy adults, 1/4 teaspoon of turmeric every day should be enough to allow you to experience its health benefits.

If you're not up for eating a bowl of curry everyday, there are other ways to incorporate this spice into your daily diet.  But, keep in mind, for turmeric to be fully assimilated by the body it needs to be mixed with one or all of the following:

• black pepper
• fat - coconut oil, extra virgin olive oil, or ghee is best
• ginger
• raw honey

Looking for an easy way to incorporate turmeric into your diet?

Dissolve 1/4 teaspoon of turmeric in two tablespoons of oil or ghee.  Throw in a hefty pinch of black pepper and add this mixture to your soups, stews, smoothies, salad dressings, and vegetables.  

In this blog I offer several recipes that include turmeric and at least one of the foods listed above.  Try my Anti-inflammatory Smoothie for a morning pick me up or Hearty Red Lentil Stew for sustained energy in a bowl!