Tag: health

  • Salads, reimagined

    Salads, reimagined

    Salads, reimagined

    Warm salads to bowl you over

    Like their cool counterparts, warm salads can be packed with the nutrient-dense ingredients you’re trying to eat more of. Pivot to these cozy early spring salads that are, without question, hot stuff. They’re most certainly not your standard bowl o’ greens!

    Bistro Salad with Caramelized Vegetables

    This virtuous salad is reminiscent of what you’d be served at a well-reviewed bistro. For a special finishing touch, garnish egg with a pinch of smoked salt.
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 large carrots cut into ½ inch chunks
    • 2 large parsnips cut into ½ inch chunks
    • 3 cups cubed celery root
    • 1 tbsp grapeseed or avocado oil
    • 4 large eggs
    • 3 tbsp olive oil
    • 2 tbsp apple cider vinegar
    • 1 tbsp grainy mustard
    • 1 garlic clove peeled and grated or very finely minced
    • ¼ tsp salt
    • 8 cups frisee and/or tender salad greens torn into bite-sized pieces
    • ⅓ cup almonds preferably toasted, coarsely chopped

    Method
     

    1. Preheat oven to 425°F and place rimmed baking sheet in oven as it heats.
    2. In large bowl, toss carrots, parsnips, and celery root with grapeseed or avocado oil and season with salt and pepper, if desired. Spread out on hot baking sheet and roast until vegetables are golden and tender, about 30 minutes, stirring once halfway.
    3. Meanwhile, in large saucepan, bring 3 inches of water to a simmer (the point when you see bubbles coming up to the surface, without full rolling bubbles). Into small bowl, crack an egg, then gently ease egg into simmering water. Repeat with remaining eggs, waiting until white of egg in water is opaque before adding the next egg (about 30 seconds apart). Poach until whites are set but yolks are still runny, about 3 minutes. Using slotted spoon, transfer eggs to paper towels as they are done.
    4. In small bowl, whisk together olive oil, cider vinegar, mustard, garlic, and salt.
    5. In large bowl, toss frisee or salad greens and roasted vegetables with dressing. Divide salad among 4 plates and top each with a poached egg. Sprinkle with chopped almonds.

    Chicken Farro Salad with Chunky Blueberry Dressing

    The blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad. If farro is not available, other grains, including spelt berries, sorghum, or quinoa, can be used.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup farro
    • 2 tsp olive oil
    • 1 shallot peeled and chopped
    • 2 garlic cloves peeled and chopped
    • 2 cups fresh or frozen blueberries
    • 2 tsp lemon zest
    • ½ tsp dried thyme
    • ¼ tsp dried red pepper flakes
    • ¼ tsp salt
    • 2 tbsp balsamic vinegar
    • 8 cups baby spinach or mesclun mix
    • 1 large red bell pepper thinly sliced
    • 1 lb cooked chicken sliced
    • ½ cup chopped parsley

    Method
     

    1. In medium-sized saucepan, place farro and 3 cups water. Bring to a boil, reduce heat to low, and simmer, covered, for 30 minutes, or until grains are tender. Drain well.
    2. In small saucepan, heat oil over medium heat. Add shallot and garlic; heat for 30 seconds. Add blueberries, 2 Tbsp water, lemon zest, dried thyme, red pepper flakes, and salt; heat for 3 minutes, or until blueberries have softened and released some of their juices. Stir in balsamic vinegar.
    3. Divide greens, farro, bell pepper, and chicken among 4 serving plates. Top with warm blueberry dressing and scatter parsley overtop.

    Broccoli Confetti Lentil Salad

    Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest. French green lentils also hold their shape with cooking, so they would be an adequate substitution for black lentils.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup black lentils
    • 2 tsp grapeseed or avocado oil
    • 1 cup chopped onion
    • 2 garlic cloves peeled and chopped
    • 1 large head broccoli florets finely chopped
    • Juice of ½ lemon
    • ½ tsp salt
    • ½ tsp dried red pepper flakes
    • 1 cup sliced roasted red pepper
    • ½ cup chopped dill
    • 2 tbsp capers
    • ¼ cup pumpkin seeds

    Method
     

    1. In medium-sized saucepan, place lentils, 4 cups water, and a couple pinches of salt, if desired. Bring to a boil, reduce heat to medium-low, and simmer, covered, until lentils are tender but not mushy, about 20 minutes. Drain well.
    2. In large skillet, heat oil over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat for 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup water; cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes. Stir in lentils, lemon juice, salt, and red pepper flakes; heat for 1 minute. Stir in roasted red pepper, dill, and capers.
    3. Serve topped with pumpkin seeds.

    By Matthew Kadley, MSc, RD

    Article Courtesy of Alive Magazine

  • Unlocking the Power of Ancient Nutrition

    Unlocking the Power of Ancient Nutrition

    Unlocking the Power of Ancient Nutrition

    In the quest for optimal health and wellness, many individuals are turning back the clock, seeking solutions rooted in ancient wisdom. One brand at the forefront of this movement is Ancient Nutrition, spearheaded by the renowned Dr. Josh Axe. With a focus on harnessing the power of traditional remedies and modern science, Ancient Nutrition offers a range of products designed to support holistic well-being.

    Dr. Axe, a certified doctor of natural medicine, chiropractor, and clinical nutritionist, founded Ancient Nutrition with a vision to revive ancient healing traditions for modern health challenges. Drawing inspiration from Ayurveda, Traditional Chinese Medicine, and other time-tested practices, Dr. Axe and his team have developed a comprehensive line of supplements, superfoods, and protein powders.

    One of the key principles driving Ancient Nutrition is the belief in the importance of quality ingredients. Their products are crafted using only the finest, ethically sourced ingredients, free from artificial additives, fillers, and GMOs. Whether it’s bone broth protein, collagen peptides, or herbal blends, each formulation is carefully curated to deliver maximum potency. By demystifying ancient healing practices and providing evidence-based insights, Ancient Nutrition helps consumers make informed choices about their well-being.

    Their products offer a bridge between ancient wisdom and modern lifestyles, supporting our quest for vitality and longevity. And now, there’s even more reason to explore their offerings.

    For the entire month of February, Basil Bandwagon is delighted to offer Ancient Nutrition brand products at a special discount of 25% off. This exclusive promotion provides an opportunity to experience the transformative power of Ancient Nutrition’s supplements and superfoods at a great value. Don’t miss this chance to nourish your body, mind, and spirit with the wisdom of the ages, brought to you by Ancient Nutrition.

  • Wondrous walks to try

    Wondrous walks to try

    Wondrous walks to try

    Discover the beauty and health benefits

    Who says that walking has to be boring? The truth is, walking can be whatever we want it to be: fun and exciting, relaxing and soul-nourishing, social, or even a great workout. For a change of pace, consider one of these creative walk ideas.

    Soundwalks

    Sometimes we focus on scenery but pay less attention to our other senses. Take a walk with natural sounds in mind. Plan a walk that features sounds such as waves or birds, and immerse yourself in your beautiful-sounding surroundings.

    Labyrinth walks

    Commonly mistaken for mazes, labyrinths don’t have dead ends. Instead, there is only one path to walk, which leads to the center and then back again. Many people find the ancient practice of labyrinth walking calming and meditative. Look online to find a labyrinth near you.

    Nordic walking

    Walking with poles originated as a summer training regimen for cross-country skiers. Now people all over the world employ Nordic walking poles to help them use more muscles and burn more calories than with regular walking. As an added bonus, the poles help stabilize walkers.

    Litter cleanup walks

    Make an already eco-friendly practice even more eco-friendly, and earn some good karma in the process by picking up litter on your neighborhood walks. (Safety first! Use protective equipment and don’t pick up anything dangerous.)

    Guided nature walks

    A wonderful way to learn more about the plants and animal species near you is a guided nature walk. Look for programs offered by your local community center, nature center, or botanical garden. You may even be able to get involved in restoration initiatives and invasive species removal.

    Walks for charity

    Don’t feel like running a 5 K for charity? No problem! Many charity walks exist across the country. Grab some friends or create a workplace team and fundraise while walking for a great cause—and having fun.

    Historical, architectural, or cultural walks

    Many of us enjoy guided historical, architectural, or cultural walks on vacations, such as when we’re exploring a new city. But what about at home? There’s a good chance you’ll learn something new and have a fantastic time on a walking tour in your city.

    Forest bathing walks

    The Japanese practice of shinrin-yoku (translated into English as “forest bathing”) means fully immersing oneself in the forest to reap the healing benefits of nature. It’s about being present and mindful, taking in the atmosphere of the forest, and it can be deeply restorative.

    Geocaching walks

    Geocaching is a hobby that involves using GPS coordinates to find hidden items called “geocaches.” Think of it as a treasure hunt, but with more technology.

    Walk and talk

    Bring the benefits of walking to your workplace with walking meetings! Suggest the idea to your supervisor as a fun way to boost creative problem-solving, collaboration, and healthy fun as a team.

    By Leah Payne

    Article Courtesy of Alive Magazine

  • Fall in love with health – together

    Fall in love with health – together

    Fall in love with health – together

    Motivate others to take care of their hearts

    Research shows that couples share similar health habits and routines. The same is true for our wider social circle—we even share similar cardiovascular disease risks to those we spend a lot of time with. This Valentine’s Day, fall in love with your heart health and find ways to motivate your friends and loved ones to do the same.

    Be the heart-healthy change you want to see in the world

    If you want to motivate those around you to be healthy, you need to show instead of tell. That’s according to Kathryn Werner, a psychiatry physician’s assistant with a degree in health promotion.

    Make food a family affair

    When we get our friends or family engaged in their own healthy decisions, researchers say the beneficial results are longer lasting than if we tell them what to do, or if we simply do it for them. Plus, it’s a great way to be a healthy role model and can help you grow closer together in your relationships.

    “Suggest to each other healthier food options or restaurants,” suggests registered dietitian and nutritionist Katie Tomaschko. “Grocery shopping and planning meals together is also a great way to encourage each other to make heart-healthy food decisions.”

    Sweat together

    Exercise is one of the most beneficial things you can do for your general wellness and longevity.  Studies have found that exercise is an incredibly social activity. People who exercise with friends—or even with strangers in a group boot camp or class—push themselves harder and stick with their exercise routine longer.

    Try these tricks to build motivation for yourself and your loved ones.

    Get competitive and be accountable

    “You can motivate each other by participating in friendly movement or step competitions on an app or through your smartwatch,” suggests Tomaschko. Choose a heart-healthy reward for the winner, such as getting a massage or splurging on premium workout gear.

    Make it part of your routine

    Turn movement into a ritual, such as going for a walk together each night after dinner. “Physical activity releases feel-good and stress-releasing neurotransmitters,” says Werner.

    Think outside the gym

    “Take advantage of the upcoming mild spring weather and plan for hikes or walks,” says Tomaschko. “Even taking the dog on a walk counts!”

    Keep the wellness journey lighthearted

    Whatever health goals you have for your friends and family, stay positive. “We often think of eliminating unhealthy behaviors, but one of the best ways to move toward health is to focus on increasing healthy behaviors,” notes Werner.

    Supplements your heart will love

    Always check with your health care practitioner to ensure that a supplement is right for you. Here are some supplements with potential heart and exercise benefits:

    • coenzyme Q10 (CoQ10)
    • omega-3s
    • curcumin
    • whey protein powder

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • How external stressors affect your heart

    How external stressors affect your heart

    How external stressors affect your heart

    Don’t miss a beat

    When the topic of cardiovascular health comes up, many people are likely to pinpoint personal habits as the main contributing factor to a well-maintained circulatory system.

    While the importance of self-care can’t be overstated, and the genetic link can’t be denied, environmental factors such as air pollution, pesticide exposure, and microplastics leached into our water systems have only recently been studied for their effects on cardiovascular health.

    As climate change continues to negatively affect our environment, having the necessary knowledge to protect your cardiovascular health grows more imperative.

    Air pollution and heart health

    Air pollution is more likely to have an adverse effect on the cardiovascular health of individuals who already have risk factors for heart disease such as high blood pressure, diabetes, and chronic obstructive pulmonary disease (COPD).

    Agricultural chemicals and heart health

    The chemicals used in agricultural production—for both industrial and home use—have long been a concern when it comes to the health effects of toxic exposure, including for heart health.

    Heavy metals and heart health

    Long-term exposure to heavy metals, including lead, mercury, cadmium, and arsenic have long been associated with harm. Recent studies have exposed a link between heavy metal exposure and metabolic syndrome (which can lead to heart disease, diabetes, or stroke), although research is still evolving.

    Microplastics and heart health

    Plastic is ubiquitous in our world, and their miniscule byproducts—plastic particles less than 5 mm in size—are present in everything from food, water, and air to personal care products and even plants. Microplastics can be ingested, inhaled, or absorbed, and groundbreaking research has recently identified microplastics in the human bloodstream.

    Because microplastics come from a huge variety of different plastic products, they can carry harmful toxins that were used in the creation of the plastic product from which it originated. Bisphenol A (BPA) plastics, for example, are linked to cardiovascular disease, specifically elements such as cobalt, chromium, and barium.

    Quick tips

    There are many ways to cut down your contribution and exposure to environmental pollutants.

    • Choose natural fabrics over synthetics, and use a dryer filter to reduce the release of microplastics when doing laundry.
    • Opt for glass food storage containers or reusable wax wraps over plastic.
    • Avoid personal care products that contain microbeads; look for polyethylene and polypropylene in the ingredients list.
    • Fill your home with indoor plants known for their air filtration properties.
    • Support sustainable companies with excellent environmental leadership.
    • Whether you’re concerned about particulates from wildfires or traffic-related pollution, check the Air Quality Health Index website for the air quality in your area. Preventive measures could include face masks, such as surgical masks or N95s, which have been shown to protect against outdoor air pollution, while the use of air purifiers have been shown to be effective against indoor air pollution.

    By Ashley Linkletter

    Article Courtesy of Alive Magazine

  • New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    The new year is a time for fresh starts and new beginnings. And what better place to start than with your gut health? Gut health is the foundation for overall health and well-being.

    Your gut microbiome is a complex ecosystem of trillions of bacteria, viruses, and other microbes that play a vital role in everything from digestion and immunity to mood and brain function. Good bacteria like Lactobacillus and Bifidobacterium break down food, synthesize vitamins, and keep harmful invaders at bay.  But stress, antibiotics, and processed foods can throw this ecosystem into disarray. When your digestive system is out of balance, it can lead to a variety of health problems, including bloating, gas, constipation, diarrhea, and even chronic conditions like autoimmune diseases. This is where probiotics can help, acting like reinforcements for the good bacteria to get your gut back on track.

    Probiotic supplements introduce beneficial bacteria strains to your gut community. They help restore balance, strengthen the gut barrier, and boost immune function. This can help you feel healthier in so many ways:

    • Ease digestive discomfort: Say goodbye to bloating, constipation, and diarrhea. Probiotics can help regulate bowel movements and soothe irritated bowels.
    • Fortify your defenses: A healthy gut is a strong defense against pathogens. Probiotics can help fight off harmful bacteria and viruses, keeping you feeling your best.
    • Nurture your mood: The gut-brain connection is real! Probiotics may help alleviate symptoms of anxiety and depression by influencing brain chemistry and reducing inflammation.
    • Optimize nutrient absorption: Get the most out of your food. Probiotics can help your body absorb essential vitamins and minerals from your diet.

    That’s why making gut health a priority in the new year is so important. And one of the best ways to do that is to take a high-quality probiotic supplement.

    Why Choose Vital Planet Probiotics?

    Vital Planet offers a wide range of probiotic supplements designed to support your gut health in a variety of ways. Their probiotics are:

    • Potent: With up to 60 billion live cultures per serving, Vital Planet probiotics are some of the most potent on the market.
    • Diverse: They contain a variety of beneficial bacterial strains, which is important for creating a healthy and balanced gut microbiome.
    • Prebiotic-infused: Vital Planet probiotics include prebiotics, which are fibers that help nourish and support the growth of beneficial gut bacteria.
    • Delayed-release: This ensures that the live cultures reach the intestines alive, so they can be most effective.
    • Family-owned and operated: Vital Planet is a family-owned and operated company that is committed to quality and sustainability.

    To help you jumpstart your New Year, New Gut journey, Basil Bandwagon is offering a special 25% discount on all Vital Planet products for the entire month of January.

    With a little effort, you can make your gut health a priority in the new year. And with Vital Planet probiotics, you can be on your way to a happier, healthier you!

    Cheers to a happy and healthy 2024!

  • Nourish your microbiome

    Nourish your microbiome

    Nourish your microbiome

    The tiny world within

    The microbiome, the collective term for the dense, interconnected bacterial community in our digestive tract, is not simply history’s most successful hitchhiker. Far from being a passive parasite, this living web is an active and dynamic player in our overall health.

    The first seeds of bacterial life are sown long before birth. From that point forward, our microbiome evolves with the influences of environment, diet, medications, and even stress. Age, sex, body weight, and genetics all shape the vast biological world within us.

    Why does flora matter?

    Dr. Jordan Sokoloski, a naturopathic doctor, sees many patients with digestive issues. “The microbiome is so critical to digestive health overall,” he says. While our food is initially broken down by teeth, muscles, and enzymes, bacteria complete the transformation to absorbable nutrients, even adding in some self-made vitamins along the way.

    The microbiome and the mind

    Our guts have earned the moniker “the second brain.” Digestive disturbances exist alongside brain-related conditions such as Parkinson’s disease, autism, and anxiety. This coexistence of digestive and neurologic concerns is not just a coincidence. Bacterial metabolites may explain this connection.

    Feed the bugs (and try not to kill them)

    If the microbiome is so vital to health, what can we do to protect it? Factors such as genetics and age are beyond our control, but dietary choices can modify the microbiome in as little as 24 hours. However, these shifts are quickly reversed if diet changes are not maintained.

    Our flora may be as individual as our fingerprints, meaning there is no single optimal bacterial composition suitable for everyone. Much like a streetwise tomcat, a genetically unique and diverse microbiome is the most resilient. A flexible and complex digestive community is created and sustained by eating a wide variety of foods.

    Sokoloski emphasizes feeding beneficial flora with inulin-containing foods such as garlic, onions, artichokes, and oats. Fermented foods such as kefir, sauerkraut, and kimchi are also nourishing for the microbiome.

    It’s equally important to avoid negative influences. Limiting use of antibiotics, antacid medications, and laxatives can preserve bacterial populations. Being proactive in our efforts to reduce stress, sedentary living, and environmental exposures can prevent further harm to our precious microbial cargo.

    Supplemental support

    To help the gut through periods of challenge, supplemental probiotics could be considered. Although probiotic supplementation can cause measurable changes in the composition of our microbiome, these changes do not seem to be permanent.

    While the strains themselves may not persist, improvements to symptoms such as bowel disruption or psoriasis may last for many months after stopping probiotics. One strategy for probiotic use may be to take them in periods of stress or medication use, or when symptoms re-emerge.

    Digestive bacteria and their metabolites communicate with every system in our bodies, influencing and even directing the workings of our cellular processes. This interplay of flora and function may lead to new insights and creative options for optimizing our health.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • Breathing fire?

    Breathing fire?

    Breathing fire?

    How to extinguish acid reflux and GERD

    Acid reflux is a sign that the digestive system is not operating smoothly. Instead of gastric contents passing from the stomach into the small intestine as they should, food and stomach acid can regurgitate, or reflux, into the esophagus.

    Symptoms of acid reflux

    Acid reflux commonly causes burning in the chest, which we colloquially call heartburn. But reflux can also present as chest pain, food regurgitation, bitter taste, chronic cough, asthma, throat clearing, hoarseness, globus sensation, belching, and trouble swallowing. But other health conditions may mimic reflux symptoms, so it’s a good idea to inform your physician of your symptoms so that you receive an accurate diagnosis and treatment.

    If you experience reflux regularly, it might be classified as gastroesophageal reflux disease (GERD).

    Long-term effects of reflux

    Whereas occasional reflux may resolve on its own without lasting effects, GERD negatively impacts quality of life, requires treatment, and is associated with increased risks of other health concerns. Those with GERD have an increased risk of painful conditions that can lead to permanent damage to the esophagus, as well as an increased risk of esophageal cancer.

    GERD usually responds well to treatment with proton pump inhibitors (PPIs), which reduce stomach acidity. However, long-term PPI use is associated with an increased risk of bone fracture, renal disease, pneumonia, and nutrient deficiency.

    Causes of reflux

    The food we eat and how we eat it play a role in reflux. Irregular mealtimes, large portion sizes, and eating before bed are associated with GERD symptoms. Acidic foods like tomato, orange, grapefruit; coffee and tea, foods that are spicy, fatty, or fried; carbonated beverages, and chocolate can trigger GERD.

    Lifestyle patterns also impact reflux. Tobacco smoking is a contributing factor in GERD. Smoking also reduces the production of saliva, which helps protect the esophageal mucous membrane from acid. Alcohol consumption can trigger reflux episodes and aggravate acid-related esophageal injury.

    Other lifestyle factors that contribute to GERD include obesity, vigorous exercise, exercise right after a meal, or lack of regular exercise.

    Diet and lifestyle

    The positive thing about the correlation between reflux, diet, and lifestyle is that we have the power to do something about it! Making diet and lifestyle changes now can help manage reflux in the long-term.

    Embrace regular mealtimes and be mindful that you don’t make a habit of overeating. Minimizing acidic, spicy, and fried foods in the diet can also reduce reflux episodes.

    Schedule moderate-intensity exercise a good distance away from mealtimes and bedtime. For sleep, lie on your left side and raise the head of the bed to reduce nighttime reflux.

    Supplements

    Always ask your health care practitioner before trying a new supplement.

    • Probiotics may improve heartburn and reflux in GERD.
    • Turmeric may be helpful in reducing mucosal damage from reflux.
    • A blend of apple cider vinegar, licorice, calcium carbonate, and papain, taken as a chewing gum, may improve symptoms of heartburn and acid reflux.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • How to find meaning this holiday season

    How to find meaning this holiday season

    How to find meaning this holiday season

    Give yourself the gift of depth

    One of the best things about the holidays is having the time to come together and connect. But often, this connection remains surface level. Martin Vera, a leadership and life coach based in London, UK, says that when we reunite with people we don’t see very often, we tend to gravitate toward small talk because it feels safe.

    Small talk has its time and place: research shows that fleeting social interactions with people, even strangers, can boost moods and our faith in humankind. But a night of rotating through a room to recount the same three major events that have happened in your life in the last year can leave you feeling drained, and it doesn’t do much in terms of deepening your social connections.

    What are meaningful conversations?

    Vera compares meaningful conversations to hikes in the forest, where we get to slow down, pay attention to our steps, and take some risks: “Meaningful conversations allow us to see others and feel seen by them, to feel a sense of intimacy, and to show up as ourselves.”

    A meaningful conversation doesn’t need to be intense or serious—rather, it just needs to be a conversation that you find both enjoyable and enriching.

    Engaging in meaningful conversations

    Start engaging in meaningful conversation with the following suggestions.

    • Asking better questions (such as those that start with who, what, when, where, why, and how)
    • Listening mindfully to answers (rather than worrying about what you’re going to say next or what the outcome of the conversation will be)
    • Being willing to share something about yourself

    Drawing healthy boundaries

    Making an effort to go deeper with people around you doesn’t mean that you are obliged to engage with people whose presence you find harmful. These relationships can feel particularly stressful around the holidays, when interactions may be hard to avoid.

    One way to navigate this is by setting healthy boundaries. First, decide what behaviors you are or aren’t willing to put up with. Then, communicate these red lines calmly, clearly, and consistently. You can also consider practicing “loving detachment,” the process of letting go of any need to control a person or a situation.

    Root to rise

    If you can’t, or don’t want to, spend the holidays with family, there are still many other ways to nurture meaningful connections during this time. Think about getting involved with your community: are there any holiday events that you can attend to bring you closer to those around you, or that need volunteers to run smoothly?

    Giving back can be particularly rewarding for people who may be missing or grieving friends or family members, as volunteering can make you feel physically and emotionally healthier.

    By Isabela Vera

    Content Courtesy of Alive Magazine

  • Finishing 2023

    Finishing 2023

    Finishing 2023

    Reflecting on the You that was

    Whether this was a banner year or one you’ll be happy to see in the rear-view mirror, December often feels like a turning point. Before rounding the bend into the new year, take the time to check in on your well-being, and whether you need to change tack going forward. That’s going to involve a little reflection.

    What is reflection?

    Reflection doesn’t simply involve thinking about “what happened.” Instead, it’s a process of understanding your role in an experience and involves considering your thoughts and emotions during and about the experience, as well as the memories it evokes.

    Forget about everyone else

    Self-evaluation can lead you to compare yourself to others and bump up against other people’s expectations. Often, these comparisons aren’t in your favor and can be harmful to your emotional well-being.

    Instead, check in with yourself to be sure that goals you establish are aligned with what you truly want and aren’t simply what’s expected. Let go of any goals that aren’t really yours and any negative feelings you may have about not achieving them. After all, they weren’t your goals anyway.

    Reflect on well-being

    Well-being involves much more than simply your physical and mental health. In fact, there are multiple other facets to consider, including emotional, social, spiritual, professional, and financial well-being. As you reflect on your progress in the past year and make adjustments for 2023, be sure to consider each of these areas.

    Celebrate your victories

    If you’ve been keeping a journal, it’s a good time to read through your year’s musings. If you don’t journal, flip through your calendar for memory prompts. List everything you’d like to celebrate from the past year.

    Include big gains, such as bringing home a baby or making your final mortgage payment. But small things count, too, such as applying for a job, finding your old (but still perfectly wearable) cowboy boots in the back of the closet, or asking that cutie out on a date. Record at least 30 little victories. (Yes, you did have 30 victories!)

    Acknowledge your losses

    Crappy stuff happened this year, too. Maybe you were restructured out of a job. Maybe your relationship ended. To learn from these experiences, consider your personal responsibility in each of them.

    What would you do differently?

    Reflect on what you learned from your victories and losses. What new things did you or could you try? Where do you repeat patterns? Are you stepping out of your comfort zone enough so that you can experience new things and personal growth? Are you being authentic? Do you need to put your fitness goals front and center? Is it time to change your relationship with money?

    When you have clarity about who you are and what you want, creating goals is enjoyable, because they mean something to you. And when something is fun, you’re more likely to do it.

    By Lisa Petty, PhD

    Content Courtesy of Alive Magazine