Lunch in 15

Lunch in 15…

Cooking can feel overwhelming. For me, some of the trepidation at lunchtime comes around feeling really hungry, and that it might take awhile to prepare something myself.

I was reminded today that ordering something would actually take a lot longer, cost more, and likely require me to make some concessions around what I actually want to eat.

Enter saute pan, and whatever veggies are on hand.

Some veg will want to steam for a couple of minutes to partially soften. I do this with carrots, broccoli and cauliflower.

Put a little bit of water in the bottom of the pan and heat. 

While water heats, chop veggies. 

Add harder veg and let soften for a few minutes with the lid on. 

Strain out the water and add oil or ghee.

Throw in the other veggies such as kale, spinach, zucchini, and saute the whole thing. 

Add a dash of coconut aminos, braggs, and/or some olives for fun. 

Various toppings could include, but not limited to: eggs (cooked anyway), tahini, hummus, avocado, legumes….

So fast. So yummy. So satisfying

Mindful Eating

Eastern traditions have long acknowledged the power of digestion: that proper digestion and assimilation of nourishing food is at the heart of physical health, and that poor digestion and assimilation are at the root of disease. 

This is now more prevalent in the Western view of health as well, with much discussion and science pointing to the importance of digestion and a healthy gut microbiome as the root of health or disease. 

A very simple and straightforward way to approach proper digestion and assimilation is to focus on how we eat. 

Enter the mindful meal.

If we can be still and quiet, the body actually has more of an opportunity to receive the food. 

We can focus on seeing and being with what is on the plate, try to chew more than a handful of times, taste flavors in the mouth, pause between bites. 

When we are on the go, in a car, or in a rousing conversation, there is a bit of disruption and disturbance in this important part of the process. 

After the meal is complete, take a few more minutes of quiet time to allow the food to continue its peaceful journey along the digestive tract. 

The idea of having a silent meal can feel daunting, especially in our culture where mealtimes are typically social times. 

For me the only realistic time to employ this practice fully is when my kids are at school and I have lunch. I cook something simple for myself, and try to wait to eat until I am sitting, have silenced my phone, and taken a breath or two. I will often feel the pull of ‘needing’ to look something up on my phone, get back to someone, write something down, get something done. And it can be challenging to not begin to rush the meal in order to get whatever I think I need to do, done.

I try to remember to chew, to taste, and to put my fork down between bites. And then when the meal is done, I try to be still for a time to let my body finish receiving the food.

This is a seemingly simple practice but one that can feel incredibly hard.

That's right, no talking, 

Yes, eating alone. 

I encourage no music or other chatter from a device.

Look out the window, chew the food, taste the food, sip something warm. 

Give your body the best chance to receive and assimilate nourishment.

Give it a try, even once over the next couple of weeks, and see how you feel.

Box Breath

I was awakened several times last night by my toddler. He’s had a persistent cough that has been causing me concern. I found myself lying awake at 2am, anxious, anticipating his next wake-up, stressed that he wasn’t getting enough sleep, stressed that I wasn’t getting enough sleep, stressed that my other son might get woken up, stressed that we’d all wind up awake, sleep deprived, and so on…stressed.

A was caught in a total mental loop of anxiety going around and around, keeping me awake, and in a state of stress.

I realized I was holding my breath and caught in this pattern of thinking, with a racy feeling in my body and mind. 

I began to consciously slow my breath.

After a few deep breaths, I shifted to box breathing. 

Box breathing is a form of yogic deep breathing, and has four equal parts: an inhale for four counts, four counts of holding the breath in, four counts of exhaling, and four more counts of holding out after the exhale.

After a few minutes of slow and even breathing, I was more calm in my body and mind, and able to get back to sleep.

I was reminded of the power of breathing to release the body from the physiological expression of stress. 

When we think stressful thoughts, this creates an environment of stress in the body. The body doesn’t know the difference between a stressful scenario created in the mind versus an actual stressful event. 

The recollection of a fight for instance, remembering all the things that made you upset 2 days ago, will create a similar state of stress in the physical body as the actual altercation itself. 

The opposite is also true.

We can use the power of thoughts or scenarios that are calming and soothing, along with deepening and slowing the breath, in order to create an atmosphere of calm in the body.

The act of deepening and slowing breath triggers a parasympathetic response, thus lowering the heart rate, relaxing muscles of the body, increasing the rate of digestion, and so on.

As we enter into this holiday season rife with stressful situations both real and perceived, employing deep breathing can be a helpful tool to utilize when you catch yourself in a state of stress. 

The first step (and sometimes the most challenging) is to catch yourself in the moment. 

The next step is to slow down: slow the breath, soften your eyes, and then perhaps utilize the practice of box breathing… inhaling for 4, holding for 4, exhaling for 4, holding out for 4…

This can be done in the car, walking, in the presence of others, or in a quiet space. 

Just a little bit can dramatically shift your experience.

Breath in. Breath out.

Nature is Medicine

Nature Is Medicine.

I am reminded of this everytime I walk in the woods.

It doesn’t have to be a long walk, a far walk, or an epic hike.

Simply to be in the presence of trees, mosses, stones, roots. 

To feel the texture of the ground under my feet, noticing how it changes time to time…

To breach the divide, and actually touch the spongy moss, rough bark, cool stone.

When did we stop touching these things that are so fascinating, and start thinking of them as dirty?

Children know. 

In the woods I can begin to unwind, forget my struggle, and shift my attention to remembering:

I love it here.

I belong here.

I am part of this.

I remember that I am small. 

Not insignificant. 

Struggling is real.

But when things feel overwhelming and hopeless, just being here, silently walking, slowly breathing, aware that I am seeing, I am, for a short time, consoled. 

Held by the wisdom of the forest. 

Resonant, and vaguely aware that I have been here before, was connected then, and could survive and withstand far worse. 

That I could thrive.

This is the medicine of Nature.

Universal Medicine.