If you are reading this, you likely subscribe to the Deep Health Evolution pillars of health - movement, nutrition, sleep, stress management and community. You have likely worked to maintain your gut health, are conscious of what you eat, how often you move and how varied that movement is, and are deeply protective of your sleep.

But what about cellular health, our mitochondrial health? Our bodies are composed of cells. If at the deepest level cells are not functioning optimally, it makes sense that all downstream processes are affected as well. As we age, our cellular health begins to break down. We now know why this happens and how we are able to influence the progression of aging. Cellular health could be THE thing you have not yet addressed that could be the secret to slowing down the aging process.

First, let’s talk about aging. There is a tiny molecule called NAD+ in every single cell in our bodies. It is a co-enzyme responsible for countless functions and without it, we would be dead in 30 seconds. In the cells, NAD+ signals maintenance and repair pathways, including DNA repair and inflammation. NAD+ is also really important with regards to aging. When we are young, our levels of NAD+ are high and as we age, these levels decline exponentially.

What causes NAD+ to decline as we age? The process involved with NAD+ is quite complicated and we are not going to get into the nitty-gritty science right now. Let’s just say that as we get older, not only do we have much more cellular damage to deal with and need more NAD+, but we are also not able to recycle NAD+ as we were able to when we were young.

You may be thinking to yourself, great, now I know why I don’t have the energy I once had and I can’t keep up with my younger teammates (etc) - what can I do about it?

Luckily, there are several strategies and interventions, both ancient and new available to us today.

1. Fasting. One form or another of fasting, or periods of not eating, has been around for ages. We’ve written about intermittent fasting (IF) extensively here and here. The most common IF protocols being the 16/8 (compressing feeding windows to 8 hours a day and refraining from eating for 16 hours) and the 5/2 (eating normally 5 days a week, and cutting calories down by 25% 2 days a week). Studies show that practicing IF can improve cholesterol, reduce insulin resistance and lower high blood pressure. Fasting can also increase levels of NAD+ because it a form of cellular stress that puts cells on alert to produce more energy, thereby leading to increased levels of NAD+.

2. Exercise. Another reason to keep your body moving. Exercise is one of the easiest ways to boost NAD+ levels naturally.

3. IV Injections. NAD+ IV injections are also becoming more readily available at IV clinics and doctor’s offices. While injections do not work to repair older, damaged cells, people reportedly feel an infusion of energy with these injections.

4. Supplementation. There are several NAD+ precursor supplements in the market. The one we believe in and have been using for several months is called Nuchido Time +. There are many reasons for our choice. It is a new generation of scientific anti-aging supplement that boosts NAD+ by 242% on average, four times more than any other product. It is also the only supplement that looks at the human body a whole. Studies have shown that it is not the lack of raw materials in the cells causing the decline of NAD+ in the cells. It actually declines because as we get older, our cells becomes less efficient at making NAD+ and also recycling NAD+. Rather than simply supplementing with raw materials, Nuchido Time + addresses the root causes for this decline. Here is an example to clarify their approach. Consider a broken down shoe factory. Delivering leather (raw materials) to a factory in which all the machinery (the cell) is broken will do nothing to help with the production of shoes. However, if the machinery is fixed AND leather is delivered - that factory is back in business.

   Our passion for deep health and wellness lies in our desire for a better life - not only a longer one, but joyful one that filled with vitality. NAD+ and its effects on cellular health could be the thing that will draw us closer to this.

   If you’d like to learn more about NAD+ or Nuchido Time+, send us an email. If you’d like to try Nuchido Time+ for yourself, HERE is a discount 15% code).

photo by Loaded Sky

I often reminisce about the days when back handsprings and running at full throttle did not require a thought. Muscles and joints did not need priming. The desire to be the “best” at every activity was close to my heart - and possible.

The memories are humbling and my challenge not to look back wishing to be where I was even a decade ago, real.

Everything comes and goes. Years have passed since those “youthful” days and inevitably things have changed. Inevitably - and beautifully.

There is a different kind of richness wrapped up in aging. I am stronger than I have ever been. I move more fluidly and intently than when I was younger and less experienced. My practices are smarter, trainings more efficient.

My goals are not the same. I am not competing to be the best. I don’t need to look a certain way. My values have changed. I strive for a better quality life. Show me how I can do the least possible work to help me continue doing the things I love to do - like surfing with my daughter or hiking up a demanding path - and I am gratified.

So, what type of training is important as we age?

1. Recovery is priority. At any age it is important. As we get older, even more so. This means:

   1. Making sure you get enough good quality sleep.

   2. Eating the right foods at the right time.

   3. Minding your mind. Envisioning in your mind’s eye your ideal self.

   4. Minimizing stress.

2. Strength. If not consistently practiced, we lose strength as we age. If strength goes, chances for injury go up, blood sugar control diminishes, and your sense of autonomy and quality of life go down.

3. Flexibility. Not only does this mean being able to maintain a wide range of motion, but also strength throughout that range. This, again, will help reduce the chance of injury and will enhance your overall life experience.

4. Coordination, or motor control. Doing a wide variety of activities will help strengthen your brain-body connection.

5. Consistency. Don’t stop moving. Keep moving the way you’d like to move when you are 60, 80, etc.

6. Work on balancing out weaknesses. Work on them now, so they do not develop into bigger issues later.

Your training may not look the same as it was 10, 20, 30 years ago, but it can be just as - or even more interesting and rewarding. We specialize in this type of training. If you would like to work together, please contact us.

Have any summer plans? We, like so many others, have had to alter our travel plans. And while the freedoms of summers past are limited this year, one beautiful thing remains the same - the sun, in all of its glory, is still ours to enjoy.

That fiery star often gets a bad wrap. Admittedly, I have experienced my fair share of prickly-hot skin after endless days at the beach - not some of my shining moments. But, in appropriate doses, the sun is just the medicine many of us may be needing to enhance our health.

Most of us are familiar with the sun’s ability to enhance the body’s vitamin D supply - and it is this vitamin that governs just about every tissue in the body. What is less known, are some of the other benefits of sun exposure.

Too much sun exposure can lead to skin cancer, but other cancers such as Hodgkin lymphoma, breast, colon, ovarian, pancreatic and prostate may result from too little. There are studies indicating that adequate sun exposure also decreases the chances of developing multiple sclerosis, type 1 diabetes, metabolic syndrome, hypertension and cardiovascular disease.

The list goes on. Sun exposure may protect against rheumatoid arthritis, asthma, and infectious diseases. May combat bacterial and viral infections including the flu, bronchitis, tuberculosis and septicemia. Sunlight governs our circadian rhythms, helping us sleep at night and wards off depression.

Bottomline - get some sun on your skin - but don’t get burned.

How to do this? Expose your skin and eyes to sunshine in the early morning hours for about 20 minutes, sunscreen free. At other times when you may get burned, get sun while wearing a natural sunscreen free of toxic chemicals. Of course, you already knew this…but did you also know that you can increase your skin’s resilience to getting burned by eating certain foods? A sunburn is basically a type of inflammation and eating an anti-inflammatory diet largely influences natural sun protection.

EXAMPLES:

1. Tomatoes. Lycopene, found in high concentrations in tomatoes, is a free-radical neutralizing anti-oxidant. It works to minimize the body’s inflammatory response to overexposure to UV rays.

2. Foods rich in beta-carotenes. Carrots, sweet potatoes, butternut squash and spinach are rich in beta-carotenes and help protect the skin from free-radical damage.

3. Chocolate. The flavonoids in chocolate, especially dark chocolate, act as anti-oxidants and are anti-inflammatory.

4. Matcha. The polyphenols in matcha and green tea are protective against UV radiation.

5. Quercitin rich foods. Almonds, apples, grapes, and berries reduce the effects of free radical damage. Almonds in particular, are also high in vitamin E, a skin protector.

6. Astaxanthin rich foods. Salmon, lobster, crab, shrimp, and algae are rich in astaxanthin, a naturally occurring carotenoid which is one of nature’s most powerful antioxidants.

So this weekend, how about a lobster salad, with tomatoes and spinach, and crushed toasted almonds overtop, with some dark chocolate and berries for dessert before heading out to the beach!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/?fbclid=IwAR1N2Xjx46tflGuifXkfxJ4CWjRO658B0Z2Im7mYxxn-u2GWSAYwp_zKjq0

AP Photo

The past few weeks have been overwhelmingly turbulent. Racism in this nation, deep, systemic and multigenerational, has been made palpable through the meaningless killings of George Floyd, Breonna Taylor, and Ahmaud Arbery - actions of a larger collective broken consciousness.

We have held back from discussing this not because we are choosing to ignore it. Not because we have not been thinking about it, feeling it, talking about it and grieving over it. But because we don’t feel educated enough to say the right thing in response to the inequity, oppression and alienation that has been in plain sight, and yet so intimately veiled. We do not have all the answers and we realize we are not even fully aware of all the nuances surrounding this fiercely complicated subject.

What we, as individuals, as a family, and as a small business, can say with conviction, is that we are dedicated to listening, learning and doing whatever it takes to make profound change happen.

A radical awakening for humanity is necessary. This is a time for knowledge, understanding, humility, courage, speaking out and action. In our minds, bodies and spirits we must create a new paradigm. 

We can all come together on a primal level. We cannot fully listen, learn, be insightful, courageous, energetically brave and bold to spark change if we are dis-eased and overwhelmed with stress.

Human beings share the gift of breath. And that gift has the power to energize us into action as well as settle us into calm. Our initiative must be guided by the latter. Imagine being able to physiologically control your reaction to stress and approach chaotic situations with focus and clarity? Imagine, on the other end of the spectrum, the ability to unearth energy from deep within - to speak out when your voice could change the trajectory of someone’s life, several lives. This power is innately ours.

Breath work for calm: Breath in and out through the nose. Inhale for a count of 4. Hold your breath for a count of 4. Exhale for a count of 8. Hold for a count of 4 before your next inhale.

Breath work for courage and action: Powerfully inhale through the nose and passively exhale through the mouth 20-30 times. On the last exhale, hold for 30 seconds. After the 30 seconds have elapsed, take a deep inhale and hold for 10-15 seconds. Repeat this 2 additional times. The second time through, hold on the exhale for 45 seconds. On the third and final round, hold on the exhale for 60 seconds.

If you need guidance through the breath practices, we are here. Gregg has been hosting stress-relieving/energizing breath work group sessions daily via Zoom. Please connect with us if you are interested in joining.

Image: Half Baked Harvest

I am fascinated by rituals and celebrations. As simple as lighting a candle and as elaborate as a wedding ceremony - they color and texturalize our life experiences. In our home, we individually commemorate our mornings with rituals to positively start the days and together celebrate dinners to mark the end of them. Taco Tuesdays are a “thing” as are Sunday Suppers and our evening family walks.

We need this more than ever right now.

Memorial Day weekend will not be an exception. Blow-up pool, an elaborate menu and a fun summer music playlist are in the works.

Here is what is on our menu. Recipes included!

GRILLED SEAFOOD PAELLA

Serves 8

(adapted from Cook Beautiful)

• 1 ½ pounds littleneck clams, scrubbed and cleaned

• 1 pound mussels, scrubbed and de-bearded

• 1 pound head-on jumbo shrimp

• ½ cup extra virgin olive oil

• 3 teaspoons kosher salt

• 2 teaspoons smoked paprika, divided

• 6 cups chicken bone broth, ½ cup more if needed

• ½ teaspoon saffron threads

• 10 ounces chorizo, chopped

• 2 leeks, white and green parts, thinly sliced

• 1 onion, finely chopped

• 4 garlic cloves, chopped

• 1 Fresno chili, seeded and minced

• ½ red pepper, finely chopped

• 1 cup your choice of mixed vegetables (examples: summer squash cubed, mushrooms, peas, green olives)

• 2 sprigs fresh thyme

• ¾ cup dry white wine

• 4 plum tomatoes, grated

• 1 tablespoon tomato paste

• 3 cups short grain rice (such as Bomba or Arborio)

• 2 lemons, 1 cut into wedges, 1 halved

• Handful of parsley, chopped for serving

Place the shrimp in a bowl and drizzle with olive oil, 1 teaspoon of salt and 1 teaspoon of paprika.  Place in the refrigerator.

Warm your stock and saffron in a small saucepan.

Preheat the grill to 400F. 

Heat olive oil in a large paella pan (or large, deep cast iron skillet).  Add chorizo and cook until browned and most of the fat has rendered.

Add the leeks and onions and sauté until translucent.  

Add garlic, chili, vegetables, thyme, 2 teaspoons of salt and 1 teaspoon of paprika.

Cook until the vegetables have softened.  

Pour in the wine and cook until mostly evaporated, scraping up the bits stuck at the bottom of the pan.

Stir in the tomatoes, tomato paste and cook for about 5 minutes.

Add the rice to the pan and toast for 2 to 3 minutes.

Pour in the stock with saffron and stir to combine.  Close the grill and cook undisturbed for 15 minutes.

Bury the clams and mussels in the rice and layer the shrimp on top.  Add another ½ cup of bone broth if the rice seems too dry.

Loosely tent the pan with foil, close the grill and cook for 12-15 minutes.

Remove the pan from the grill, discard unopened shell fish, recover tightly with foil and let sit for 10 minutes.

When ready to serve, squeeze juice of 1 lemon over the paella and garnish with parsley.

Serve with sliced lemon on the side.

GEM LETTUCE SALAD WITH LIME-HONEY VINAIGRETTE AND CILANTRO CREMA

• 6 heads little gem lettuce

• pumpkin seeds, lightly toasted and roughly chopped

  Lime-Honey Vinaigrette

• 1/4 cup fresh lime juice

• 3/4 cup extra virgin olive oil (I love all of the oils from Nuvo. Use Code FCook15 for a 15% discount).

• 2 tablespoons raw honey

• 1 teaspoon kosher salt

Shake all ingredients in a mason jar or other glass jar with a lid until emulsified.

Cilantro Crema

• 1 cup sour cream

• 1/4 cup garlic-fused extra virgin olive oil (You can substitute an unflavored high-quality olive oil here)

• 3 roasted garlic cloves (Leave these out if you are using the garlic-fused oil)

• 1 teaspoon kosher salt

• 1 teaspoon freshly ground black pepper

• 1 cup of cilantro leave sand tender stems

Put all ingredients in the bowl of a food processor. Process until smooth. Adjust seasonings to taste.

To assemble the salad, spread a dollop of cilantro crema on the bottom of your serving plate. Arrange the lettuce over the top and drizzle with lime-honey vinaigrette. Sprinkle with toasted pumpkin seeds.

FRESH RICOTTA WITH BLUEBERRIES, LEMON ZEST, RAW HONEY AND OLIVE OIL

• Extra virgin olive oil for drizzling

• 1 cup fresh ricotta (homemade or store bought)

• 1 cup fresh blueberries

• 2-3 sprigs of fresh thyme, leaves removed

• Raw honey for drizzling

• 1 lemon, zest and juice

• flaky sea salt

In individual ramekins or cups, place a dollop or two of ricotta. Top with berries, thyme leaves and lemon zest. Drizzle raw honey and olive oil overtop. Give each cup a generous squeeze of lemon juice and sprinkle with flaky sea salt.

photo by Javier Ideami

In our house, we have been examining what movement and exercise is without the luxury of a gym or fitness studio to steer the production. For most of us, adapting to new exercise normals means transferring gym experiences to a cleared out living room and using some sort of online platform. While this is beneficial, we invite you to widen the lens and take a panoramic view of what true movement means to the body.

Think of the run, cycling, squatting, lunging, pushing up and pulling and even the stretching we do. Our lines are rigid, predetermined - within the confines of a cast so to speak. As we all know, what we practice is what we become better at.

What happens to those underused parts, the step-children-joints and motor neurons? What about those angles and planes we never visit? Do they matter?

They do. And are very important.

Our bodies adapt - the parts of us that have grown dusty from lack of attention become frail and disconnected from our brains. Our toes, feet and spines for example, were designed to move in all different directions in order to support our whole bodies and all other movement.

How can we nourish our bodies’ movement? What we are talking about is a tapestry of natural, whole body movement - the way we were meant to move in nature - fully, across different planes, within inconsistent textures, at different levels, speeds and intensities.   Think of the exercise we do in the gym as processed movement. With gyms and studios closed, we are presented the prime opportunity to increase the nutritional value of our movement.

What does this mean - in practice?

Start with the feet.  As an easy onramp, footwork will yield exponential benefits. There are 33 joints in the foot, many of which do not get enough movement and slowly become atrophied. Sensors on the feet communicate to the rest of the body, directly impacting the health of the knees and hips.  Healthy feet are the basis for a healthy overall body.

Here are 5 easy ways to begin.

1. Take your shoes and socks off - be barefoot most of the time. This will help awaken the many foot sensors.

2. When outside, begin a transition to minimalist shoes.

3. Walk on surfaces of varying textures - grass, rocks and pebbles, sand. This will expose your feet and ankles to unique angles.

4. Practice separating your toes. Use your hands to begin with, then as your toes become stronger, progress to spending them hands-free.

5. Give yourself a standing foot massage using a ball. The MELT Method balls are our favorites, but a tennis ball will also work. Start standing with a ball under the arch of your foot. Slowly transfer some weight onto the ball while moving the foot back and forth, while applying pressure to each of the joints. Apply more pressure as needed. Repeat on the other foot.

If you are interested in learning more about moving more seamlessly, fully and with more strength, some incredible resources are MELT Method, Nutritious Movement, Tune Up Fitness, MoveNat and Kinstretch.

I have been thinking lately, nothing has so deeply and universally compelled a change of being as much as this pandemic. We are stripped of distractions. We are anxious. We are scratching at the walls - battling with our own minds with the uncertainty around everything from the availability of toilet paper to when this whole thing will end.

Imagine we were able to shift our thinking to what we DO know right here, right now? To tame the screaming voices in our heads, prevent the tsunami-sized wave of cortisol from crashing in and be “ok” with whatever is.

What do we know for sure? Well, if you are reading this, you have your eyesight and you are safe and sound. We also know the whole world is dealing with the same situation - we are not in this mess alone, and never before has there been such a strong network of resources in place to help. We also know with 100% certainty that this too shall pass.

A labyrinth of reactions, decisions and thought patterns are woven into our bodies. Worry/anxiety/perfectionism/pessimism are memorized from childhood experiences - from when parents argued about money or yelled over spilt milk. Our nervous systems are hard wired to trigger the same behavioral patterns. Right now, these triggers are being pulled at unprecedented rates.

How, in this storm, can we build emotional resilience, find the eye, so to speak?

I recently listened to some of the work of Mel Robbins, coach, teacher and motivational speaker and her technique resonated with me.

The idea is to first create a pause as a catalyst for change, for self awareness and to insert a moment of control. Next is to redirect and focus on a positive anchor.

Here is how you do it. All you need is a piece of paper or a journal.

1. Name the things that trigger you to worry, become anxious and feel uncertain. Write those down. Identify the feelings around those triggers - the butterflies in the stomach, tightness in the chest. Write those down too.

2. Next, beside each trigger, write an alternative thought and alternative behavior. A grounding, go-to thought. For example, if your anxiety is around health, write something like, “Right now I’m healthy”. Then, determine the pattern you want to replace. When you are triggered, what happens? Do you become lethargic and skip your workouts? Do you grab cookies out of the pantry to self-soothe? Are you drinking too much or fighting with your family? What will you replace this behavior with? Have something in place so no decisions need to be made when you are triggered.

3. When you are triggered, give yourself 5 seconds to interrupt your thought process. Count backwards from 5 to 1 and make your move. This pause requires focus and awakens the prefrontal cortex, the part of the brain in charge of making decisions, strategic thinking and learning new behaviors. By doing this you are priming your brain to receive different information. If you do not interrupt this thought pattern when you are triggered, cortisol begins to build and take over and once this happens, it becomes very difficult to engage the prefrontal cortex.

4. The last step is to redirect and anchor yourself to something positive, a future vision. Use a positive visual anchor of something you really want once this pandemic is over. For me it is being able to travel and be with friends and family again. Use a photo of the thing(s) you are going to do to anchor your mind in a positive thought. This will bring you back to the present moment and remind you that right now you are ok.

We all have some changes to make. This can be the time, if we decide to do the work. And when this is all over - and it will be - we will have something to show for it.

Mothers deserve to be celebrated everyday (and especially on Mother’s Day).

How about the gift(s) of…

1. artisanal California Extra Virgin Olive Oils from 125 year old orchards. Award winning NUVO Extra Virgin Olive Oils are delicious and filled with nutritional qualities. They offer beautiful Italian balsamic vinegars as well and ship anywhere in the US. Use code Fcook15 for a 15% discount!

2. sparkle. Celestially inspired jewelry Andrea Fohrman. I’ve known Andrea for over 20 years. Her work is happy and meaningful. This rainbow necklace or these earrings would put a smile on any mama’s face.

3. a reawakened and relevant career path. For dynamic, entrepreneurial moms, the COVID-induced business environment may be confusing and difficult to navigate. Adriana Parsons is a creative marketing coach and brand builder. She clarifies goals and defines a clear path to creating or growing a scalable, profitable business within this new landscape. She is offering the Deep Health Evolution community a 30-minute free consultation and a $50 discount if you sign up for her services. Mention Deep Health in your comments for the discount.

4. a hang-over free happy hour. Organic, biodynamic, low alcohol, low sugar and completely toxin free, Dry Farm Wines have been our wines of choice for years.

5. nourishment with a health, home cooked, creative meal. Private Virtual Cooking Class with me.

6. continued health and wellness with a Deep Health Evolution, Health Coaching Package.

7. reduced stress. Onda Wellness is most efficacious CBD we have found in the market to date. It is organic and biodynamic and grown in diversified ecosystems using hemp as a rotational crop alongside vegetables, herbs, flowers, and polycultures of livestock.

8. a different kind of mask. Every mom could use a little pampering right about now. May Lindstrom Problem Solver Mask draws our impurities, detoxes, smooths pores, brightens and nourishes the skin with a unique powder- to-mousse formula.

9. a lovely cookbook, Cook Beautiful by Athena Calderone is one of my favorites. She has a unique was of combining unexpected flavors. Every recipe I’ve ever tried from the book is mouth watering - and the book itself is gorgeous.

10. smooth, silky skin. Inspired by the ancient Greeks, Ra Egyptian uses sustainably sourced ingredients such as desert date oil and moringa oil. I love the Desert Date Serum and the Moringa Cleansing Oil + BHA In addition the company supports African communities by planing a tree for every product sold. Read more about their initiatives here.

For me, this is easy. I am (healthily) obsessed with cooking - most of the time I would choose to eat my own food to eating out.

Eating healthy is one of the most important things we could do for ourselves and our families - all the time. But right now, when keeping our immune systems performing at the highest capacity could determine life or death, it is indispensable. We need vitamins A, D, E, and C, and minerals like zinc, selenium, iron, and copper to keep our immune systems working well and getting them from food, not supplements is the best way to go.

Now that we are in captivity and spending much more time at home, we have an opening to embrace home cooking and all the physical, emotional and creative joys that come from it. I realize time spent in the kitchen may not be as cathartic to others as it is for me - chopping onions may bring tears to your eyes in more ways than one.

And for you, I write this. Here are some ways to simplify home cooking - and reset the way you think about it.

1. Focus on nutrient density. When I cook, I try to prioritize getting as many nutrients as possible. You may be thinking, great, no wine, no carbs. This mindset around food would make me very unhappy - deprivation has nothing to do with this. It is more about choices. (Low sugar, natural wines, smart carbs). Let your nutrient rich foods be the stars of the show, and let the rest be the supporting actors. (Some examples: dark leafy greens, cruciferous vegetables, a rainbow of colored vegetables and fruits, wild salmon, organ meats, bone broth. With every decision we make in life, inclusive of food choices, we are either choosing to a longer and better life, or the opposite.

2. Remove vegetable and seed oils (canola, sunflower, safflower, soy). Stick with extra virgin olive oils, grass fed butters, ghee, tallow, lard.

3. Choose simple recipes and be flexible.  You can do a lot with 5 simple ingredients - and if you find you don’t have all the ingredients you need for a specific recipe, there are many ways to substitute. Often an online search can help you do this. There are thousands of recipes online and thousands of different ways to search for them. (One site I love to explore for new ideas is Food52). Here is a link to a few of my favorite soups, perfect for chillier days. And here is a gut-healing, super nourishing bone broth recipe.

4. Get creative. Find your cooking voice. Different seasonings, dressings and sauces can turn a “plain” meal into a transcendent experience. Be adventurous and willing to experiment.

5. Make more than you think you need. Our neighbors have a guava tree in front of their house. We opened the door a few days ago to find a lovely handwritten note and a jar of homemade guava paste. A thoughtful gesture like this has the ability to change a person’s day - as it did mine. Share your abundance with friends and neighbors. Or, save them for another day. Leftovers can (usually) be frozen.

6. This is a bonus. Have you experimented with intermittent fasting or compressed feeding windows? Now would be a good time. Inadvertently, you’d be cooking (and eating) less and doing your body good - it can help boost immune functioning and cellular clean up. If this is new to you, here are some ways to go about fasting.

If you’d like to talk about meal planning, prepping or even just some ideas for recipes, contact me. It would be my pleasure to help.

Do you have any cooking secrets or stories to share? I would love to hear them.

Sometimes, it’s hard being stuck at home. Sure, it can be fun to sleep in, stay in bed all day and never get fresh air on your face, but it can get to be pretty boring. Ever wish that instead of being quarantined, you were laughing with your friends at the local diner, or even wishing you were at school? I sure have! Well this blog post is all about what to do when stuck at home with your family, or even by yourself.

1. Draw

Drawing can be as simple as scribbling a little something each morning. It can also be used as a mindfulness activity, or it could just be a fun thing to do on your own. It doesn’t matter if you’re a “good artist” or not, drawing brings pleasure into life. Art brings imagination and creativity in your day.

2. Games

Another fun way to pass the time is playing games. Board games and video games alike! Both are so fun to play-doesn’t it feel so great to win? But also don’t be a sore loser. Be happy for the person who won. Board and video games are both great family fun ideas! Unless of course your family doesn’t like to play them… Another thing is video games are fun, however, they also can be depressing. It is just a computer after all. Remember not to spend too much time on them. Video games can lead to brain damage, eyesight problems, and even stress and over all unhappiness. Don’t be worried about that though, once a day, it’s ok to be on the screens for a little bit. Overall, games are a great activity to do as a fun break, or for a short period of time each day.

3. Cooking/Baking

I love this one! Cooking and baking are such great ways to bond with the family and are great boredom busters! Sure, they can sometimes be chaotic, but most of the time, they’re a great mindful activity you can do alone, OR with the family! Cooking can be such a good way to get rid of boredom. Laugh at your mistakes and mishaps, only have happy accidents, and create something yummy! Follow an online recipe, or improvise. Cooking is such a great way to be creative and mindful!

4. Napping

Though it may seem funny, napping is a great way to pass the time healthfully. You see, napping can increase awareness, boost energy, and even strengthen your memory! Wake up feeling fresh and ready for the rest of the day.

5. Zooming

Everyone relies on Zooming these days, work meetings, school, but most importantly, with Zoom, you can still reach your friends in your times of boredom. There have been many times these past few weeks where I have planned a Zoom call with my friends for 30 minutes, and it lasts more than 3 hours. Zoom is a great way for catching up with your friends and making their day on their birthdays. Just be safe, and don't reveal any personal information, such as your credit card number. And don’t Zoom bomb your parents business meetings! 😂

6. Exercising

Exercising is a great way to lose weight, gain strength, and just make you an overall happy person. Exercising can mean many different things. It can be as simple as jumping on the trampoline, or as complicated as buying an exercising machine (that will come late anyway)😂. Exercising can be fun, like hopscotch, or grueling, like pushups. Either way, it’s a great boredom buster!

7. Meditating

Meditation is not only a mindfulness activity that you can do alone OR with the family, it’s also a great way to pass time. Meditating can increase your heath and well being, and it can be really short (like 1 minute) if you’re just starting, but also it can be very long (like1 hour) if you’re advanced. Meditation is very calming and can also give you strength and energy. Meditation is another great way to pass time.

8. Working

I know this may seem silly, but adults and kids both have work to do most of the time. If you’re an adult, maybe start a blog or youtube channel where you can do your passion, or maybe your work can still happen at home with video calls and sorts. If you’re a kid, work can mean starting a video diary, doing an at home book report, or even doing your homework. Work is something that may not be fun, but once it’s over, you have all the free time in the world, and it may seem weird but working is actually a great way to pass time, and to get rid of boredom.

Thank you for reading and tune in for more blog posts by my mom Fatima! Also subscribe to my YouTube channel, Solé The Awesome

Photo by Loaded Sky

Last week, the mental and emotional oppression of being in confinement began to weigh heavily on me. Though my sleep had been restful, I would open my eyes in the morning thinking: here we go again (face masks, gloves, hand washing until the skin on my hands peel, no hugs, walking away from people, not being able to read their expressions or see their smiles).

How much longer will this go on?

What once felt novel; i.e. a forced staycation and Zoom/Hollywood Squares style happy hours and workouts, no longer quells the underlying desire to be free. How can we find sanity when our internal capacity to bear any more, for any longer is quickly maxing out?

Concrete answers, I have not. But here are some suggestions that helped me.

ROUTINE

My morning routine is sacred to my sanity on any normal day. The “new” normal is re-creating a basic, scheduled routine for the entire day. Every day. This does not need to be rigid or repetitive. But on each day, there IS a schedule.

For me, this is what a day can look like:

• Wake up naturally between 6 and 6:30am.

• Perform a few mobility exercises (some combination of joint mobility or CARS, push-ups, squats, jumping on the rebounder)

• Meditate for about 20-30 minutes.

• Make the bed.  (This is 100% crucial).

• Drink a large glass of water with lemon and a bit of sea salt.

• Enjoy a delicious cup of coffee.

• Go out for a brisk walk or run or do an indoor workout.

• Shower and get dressed.

• Work for 2-3 hours.

• Lunch.

• Either more work or an activity with my daughter (home schooling help or a craft, etc)

• Work for another hour or two.

• Dinner prep, maybe on Zoom with a friend or client.

• Eat dinner.

• Evening free time: a walk/games/karaoke/ movie.

• Meditate for 15-20 minutes.

• Bed.

FOCUS ON HEALTH

Self care is more important than ever. Now is not the time to medicate ourselves with habits that detract from our health and wellness. Exercise, healthy eating and quality sleep are things we have significant control over. Holding on to that is important. Meditation, among so many other positive things, minimizes the possibility of rancid thoughts from becoming long term residents in our minds. I’ve added to my day a second time slot to meditate. And it has helped.

CONNECT

Every day I have been making a point out of connecting with a person I have not communicated with in a long while. Anyone who crosses my mind. It could be a distant friend or family member. It could be a simple hello or a sincere expression of gratitude for what ever way that person has touched my life. Reaching outward helps feed internally.

BE FORGIVING

It is ok to be vulnerable/sad/angry/moody - insane for a bit. It is ok to take a break. To be lost. Surrender and offer yourself kindness.

Then step outside, take a deep breath of fresh air.

And get back to your schedule.

Roasted onions

You will always find a jar of this cream-less cream in my refrigerator. It is versatile, simple to make, dairy-free and brightens up just about every savory dish! I can eat it by the spoonful.

Onion Cream

Makes about 1 cup. (Slightly adapted from ChefSteps.com)

• 3 large onions (sweet or regular)

• Salt to taste

• Lemon juice to taste

• Olive oil to taste

Preheat the oven to 400F.  Lightly coat the onions with olive oil and roast in a pan that fits them snuggly for about 45 minutes.  They will be very dark on the outside and very soft on the inside.  Let cool, then peel.  Put the onions into a blender and process until smooth.  Add salt, lemon juice and olive oil to taste, then re-blend.  Adjust the seasonings if necessary.  Use the cream as a condiment to enhance soups, salad dressings and other savory dishes - even risotto and pasta.  Store in the refrigerator for about 1 week or freeze.  Re-blend to combine if necessary.

In (normal) life, we have the illusion that we imagine what lies beyond the horizon. This is a very human tendency, a protective mechanism of sorts, helping us deal with the sense of unease brought about by the unknown, that vulnerability.

What happens when that veil of certainty is lifted? Because for sure this is a veil.

When in life do we really know what lies beyond, what the future holds, or even what out experience of the next moment will be? The answer is never. The countless distractions of today - phones, computers, TV’s, food, shopping, and even exercise help energize the illusion of predictability.

We only glance at the reality that we know nothing of the future when we are able to unplug and be present. It is a good idea to practice this - to familiarize ourselves with the reality that our ducks are never really in a row. That while we can make predictions that may seem solid given our knowledge and experience, but in no way is anything in life a guarantee.

Meditation is the practice of letting go of the illusion of the future (and the past) and living the present moment. This is especially important today, where hiding behind distractions no longer quells anxiety as it once did a mere month ago. Apps such as Headspace, Calm and Insight Timer are great for both beginner and experienced meditators. I really like Ziva meditations, which are mantra based. If you would like personalized help to get started, I offer guided meditations over the phone or Skype. Send me a note.

Another way to “be” is through breath work. Gregg has been leading small groups through 20 minute immune boosting and anxiety relieving breath work sessions every day. If you are interested in joining, contact us here.

Being in nature helps bring me into the present. An exercise based on one I heard on the Tim Ferriss podcast with Jack Kornfield, a trained Buddhist monk, resonates deeply with me. Give it a try.

Put your hand on the trunk of a tree. Close your eyes and feel its sturdiness, its strength, its flexibility. Imagine its roots, deep and intricately connected below the earth. Recognize its history - its wisdom, all it has seen and withstood throughout time - storms, winds, rains, humans and other creatures of all kinds. Surrender to the feeling that we are a part of all of this.

I’d love to hear what you think once you try it.

Santa Monica Beach

Given the current state of affairs, most of us are forced to face some very new concepts. The one I’d like to address today is time. For as long as I can remember, I have not had the opportunity - dare I say, luxury - of embracing idle time. Yes, when we are on a planned vacation, idle time is built in, but for the first time ever, this time is unplanned and its end uncertain.

Although much of this seems may feel a bit like a scene in a sci-fi movie and out of our control, we can choose to see differently.

We have the authority to choose the narrative. How about a scene in which this time is a window of opportunity? A necessary gift unfolding perfectly to reposition the way we are collectively behaving in this world.

Deep Health is especially significant now. The focus on strengthening our commitment to all things that move us in the direction of health and wellness - Movement, feeding our bodies wholesome, nutritious foods, keeping stress at bay through conscious relaxation and meditation, prioritizing and non-negotiably protecting our sleep and surrounding ourselves with people who nourish our souls, laugh with us and hold space for us to be exactly who we are.

So, with this perspective, we can acknowledge the grim and the fear, and then set it aside and make room for positive change.

How are you evolving with this life change?

With the mornings now free of a school schedule, my daughter and I have made a commitment to go out for a morning run every morning. Without a gym to visit, movement creativity is at its peak with at home training, mobility, yoga, and breath work and we have been carving out time for evening Savasana, Yoga Nidra and Courageous ball sessions.

I have been experimenting wildly with new recipe ideas using what we have in the pantry and freezer.

I have been sharing a glass of wine with a friend in the evenings as well - virtually and we have a FaceTime dinner party planned with some family this weekend. North Carolina, California and New York will all be there.

On that note, would you like to cook together? I am getting ready for some Zoom cooking lessons. I will announce what we will be cooking a day or two in advance so you can gather provisions, and through Zoom show you how to put everything together.

If you are interested, send me a message! Let me know what you may enjoy learning how to cook and what time frame would be best for you. Be sure to include your time zone.

Would you be interested in 20-30 minute morning Zoom immune boosting, stress relieving breath work sessions? Let us know.

These sessions will be offered on a donation basis.

Image by Michael Regalbuto

It is what we are all striving for. What ultimately shapes our behaviors around diet, exercise - and swallowing a mouthful of vitamins, probiotics, fish oils, etc, on a daily basis. But for how long and how well can we, human beings, live? I can say with confidence that we can live over 100 years at least. According to Chinese lore, there was a man named Li Ching-Yuen who lived to the age of 256 years. A French woman, Jeanne Calment recently died at 122 years. Currently, the oldest known living person is Kane Tanaka of Japan, aged 117 years.

If we were to take a snapshot of the life extending efforts in the US, we would guess the average life expectancy to be up there - at least close to the 100 year mark. Yet, despite all the attention being given to extending lifespan in the scientific community - metformin, resveratrol, NAD, human growth hormone, stem cells, exosomes, severe calorie restriction, transferring blood from the young to the old - the average American only lives to about 77 years, and this number is steadily dropping.

Let’s set aside these tactics predominantly geared towards the well-heeled and consider those who are actually living over 100 years - and more importantly, living them well. I don’t know about you, but the only way I’d like to extend this particular life is if it can be lived with immense joy and passion, emotional and spiritual fulfillment, with physical grace and ease and continuous growth. In the book The Blue Zones, by Dan Buettner, highlights areas of the world where people are living to at least 100 years - Okinawa, Japan, Sardinia, Italy, Nicoya, Costa Rica, Ikaria, Greece, and the 7th Day Adventists in Loma Linda, California. Though these communities are geographically worlds apart, their lives shows how close they are in lifestyle practices. The way I see it, the people living in the Blue Zones have figured out the essence of living well and almost accidentally live longer as a result.

Here is how I breakout down.

SELF-LOVE.

There is an element of connection and care that goes into the food eaten in the Blue Zones. They primarily eat home-grown or locally grown, nutrient dense foods consisting of mostly plants, including wild foraged plants. The plant food they eat is traditionally prepared. This involves soaking, sprouting, and fermenting. Their diets are also supplemented with some animal protein, consisting of free range, grass-fed or pastured meats, and wild fish. They eat nose to tail with plenty of glycine-rich foods such as bone broth and marrow and their diets are free from any added chemicals, antibiotics and growth hormone. Packaged foods, excess sugars and processed vegetables and seed oils are never on the menu. This attention and care to what is put in the body clearly reflects self-honor and respect - self-love.

Closely connected to self-love is stress management. Stress is inevitable no matter what color your zone. What sets the happier, longer living folks apart are the ways in which they manage stress. For the Okinawans, it is their mindset. They live by the concept of “tangay” or having a going-with-the-flow vibe about them. For Sardinians, it means a nightly dinner with family and/or friends and a glass of locally made, natural wine.

We can all get a little closer the the Blue Zones way of eating and managing our stress by cooking more often (aim for 80% of the time), sharing time with loved ones, having a meditation practice, using breath work to alleviate stress.

One final note about loving yourself. Don’t smoke. If you do, quit. You are not doomed to an early death. Your body has the capability of reversing the damage.

CHALLENGES.

We are all susceptible to repetition. Routines. I champion (and am highly protective of) my morning routine. If all else crumbles as the day unfolds, I have, at the very least, had an experience of expansive optimism, calm and fluidity first thing in the morning. It grounds me.

But a strong argument can be made for balancing out the sweet and comfortable with challenges. Our physical, mental and (dare I say) emotional health depend on it. Challenges are the only way we are able to move forward.

So, challenge yourself through food. Eat wild plants.  Plants, especially wild, have a mildly toxic built-in defense mechanism to protect themselves. Every time we eat wildly, our bodies react to these toxins and we experience a positive physiological effect. This is the concept of hormesis and with regards to plants, xenohormesis. The Blue Zoners eat a large amount of wild plants, herbs, and spices.

Another way to challenge yourself through food is to not eat it. Fast sometimes. Calorie restrict sometimes. Almost every culture has built into their lifestyle periods of fasting, eating less or abstaining from certain foods at specific times of the year. Your mitochondria will thank you. Every few months I challenge myself with a bone broth-mini fasting reset week or my riff on an Ayurvedic calorie restricting cleanse using kitchari.

Challenge yourself through movement. Engage in high intensity movement every so often. While you could find this type of high intensity training at the gym in the form of interval classes or Crossfit, you can also create it at home. Challenge your kids to a game of tag. Pick something heavy up and move around a few times a day. Having a heavy kettlebell hanging around helps with this and cranks up the heart rate in a hurry. I make an effort to pick mine up and do 30-50 swings a few times a day.

Be temperature challenged - get very hot and very cold. Not only is this good for your physical body by helping with detoxification, the creation of brown fat and improving vagal tone, but has numerous psychological and cognitive benefits as well.

Trying new things falls into the challenge category. Be adventurous. Take trips. Learn new activities. Your body, brain and sense of happiness are improved when you break out of the norm.

CONNECTION.

The last piece of the The Blue Zones puzzle is having a sense of deep connection. To the community, to family, to nature, and perhaps most importantly, to their purpose. This has something to do with the notion that there is a bigger meaning in life.

Having social rituals helps instill this feeling. Some people find this in church. Others in sharing meals with family and/or friends. It may be helpful to join a club surrounding something you love to do. Think back to when you were a child. What did you most look forward to doing? Might it be time to rediscover that hobby?

Movement is also tied into this. Low level movement all day long keeps us connected to our bodies and more scientifically keeps chemicals and hormones flowing, keeping our joints fluid and our brains healthy. Moving in nature is even better. Nature nurtures us in many ways. Sunlight (dose dependent) heals. Gardening, walks on the beach, spending time in the forest amongst the trees are all great ways to do this.

I find connection through cooking. I love the friendships I’ve made at the farmers markets here in LA. I am passionate about learning new recipes, trying new techniques and spices, experimenting with different varieties of foods and flavors, and sharing my creations with my family and friends. Food is spiritual for me and cooking meditative. I am present in every moment of it. I have deep appreciation and gratitude for the goodness the earth offers us and revel in the ability to be a part of it through my cooking.

Meditation is a wonderful practice for creating space for connection. Why not make a commitment to try 21 days of meditation. It takes about that long for a new habit to form. If you’d like some ideas on how to start, send me a note.

So now that we are on the path to a long, joyful living, let’s connect.

How can we best serve you? Would you like to see more events from us? What do you want to hear about?

Consider the fact that what our bodies looks like in the mirror is approximately 95% determined by what we put in our mouths. Only about 5% can be attributed to exercise. Yet we spend hours on end “killing it” at the gym, often feeling broken afterwards and still our reflections of ourselves remain the same.

This is a lot to unpack. Stay with me for a minute.

I am not saying exercise is not valuable. It is not only valuable, but a necessary component of a long healthy, and happy life. This gym concept, however, where people gather en-masse to elevate their heart rates (riding bikes, rowing and running to nowhere), lift and lower heavy sh*t, or, alternatively, to consciously relax is fairly new to humans. Back in the day, we just did those things. They were part of living.  Moving the body in all ways in varying speeds, directions and intensities, moving heavy and light things, stretching, bending and flexing happened all day long. There were no televisions or phones to distract us when work was done, so when we were not busy surviving, we gathered with our community of family and friends and relaxed. There was plenty of time for gazing at the stars, long languid walks in the sunshine, storytelling and cherishing each others company.

Now more about food. The question, for the most part, is not what to eat. We know this. Clearly, we should avoid processed sugar. Clearly, we should avoid processed/packaged most things. Clearly, we should eat more vegetables. Then, why is it so hard for us to choose the right things to eat? Why are pre-made meals and quick delivery services - where we don’t really know who or what went into the creation of them - such a major part of our food stories?

Might I suggest that this is linked to our mindsets around food - or better said, our mindlessness or disconnect from the foods we eat?

My theory is that if we are able to reconnect to the source of our sustenance, we can change our relationship with food - gain deep respect and appreciation for food - and make better choices for ourselves, allowing our bodies to change naturally. How aware are you of where your food comes from? How hands-on are you with the preparation of your meals? And while you are eating, where are your thoughts?

Everything begins with mindset.

If you are anything like me, with a long list of magic to make before the holidays, you are probably still looking for last minute, meaningful gifts for a few people - those people who have everything, need nothing - and mean everything to you. Here are four beautiful and inimitable gift ideas.

1. Private Breath Work Classes. This post explains it all. A gift delivering peace, inner spaciousness, and deeper health - truly representing their value in your life would be perfect gift, wouldn’t it? If this is something you’d like to share with a loved one, small group sessions are equally, if not more powerful. Contact Gregg to purchase. You will get a beautiful e-gift card to forward to your loved one.

   • Private 30 minute sessions via zoom: $90.

   • Small group 30 minute sessions via zoom: $20/per person.

2. A New Decade Reset - specifically, A Bone Broth - Mini Fast Reset. The holidays represent a time for giving - of gifts, of food, of time. Often our moments of personal care get cut short. Once the excitement of the holidays is put to rest, trees are out on the curb and kids are back in school, I don’t know anyone who wouldn't appreciate an already planned reset for mind, gut, body, spirit.

   • 7 Day Reset, January 13 - 20, 2020. You will find all details here.

3. Private Cooking Lessons. Do you know anyone whose idea of cooking consists of buttering bread, not toast - a slice of bread? Learning how to meal plan, grocery shop and navigate the kitchen with confidence in a healthy way could change their lives and add years to their life, and more importantly health span. Feeling nonchalant in the kitchen is a gift that will keep on giving. Contact Fatima to purchase. You will get a beautiful e-gift card to forward to your loved one.

   • 75 minute, one-time consultation, $275.

4. The most amazing gift to look forward to, A Moroccan Adventure.

   • November 2020, Morocco Wellness Retreat (with us). Gift someone you treasure (yourself) an unforgettable memory and a heavenly escape from the everyday. This is a life celebration and manifestation retreat and an opportunity to transform your life’s course towards a path of deep health. Sorry guys, females only on this trip. For more information, see here or contact us to schedule a call.

The New Potato

Turns out Hippocrates was right. All disease begins in the gut. He made this statement over 2000 years ago and now we are discovering how true it really is. An unhealthy microbiome is linked to a myriad of illnesses including allergies, autism, blood sugar dysregulation, depression, diabetes, autoimmunity, cancer, heart disease, fibromyalgia, eczema, and asthma - so much so, the microbiome is being referred to as the second brain. Keeping your gut in tip-top shape is arguably the most important thing you can do to living a long and healthful life.

What is the microbiome?

The microbiome is the community of microorganisms including bacteria, fungi, protozoa and viruses living in the human body. The human gut is home to approximately 100 trillion microorganisms. The are 100x more bacterial DNA in the gut than all the DNA in the human body. According to Chris Kresser, Functional Medicine and ancestral health clinician and educator, gut microbes regulate 70 to 80 percent of the immune system, influence blood sugar control, modulate the function of the brain, bone, heart, skin, eyes and muscle tissue.

How does the microbiome become unbalanced?

1. A poor diet. The Standard American Diet chock full of pro-inflammatory processed foods, refined carbohydrates and industrial seed oils will do the trick. Couple this with low fermentable fiber intake and essentially, the ecosystem of the gut is starved of the bacterial diversity.

2. Chronic stress. Your gut is influenced by thoughts and emotions. Stress directly signals the release of chemicals that disruptively impact gastric secretion, gut motility, and gut permeability. Conversely, an impaired gut microbiome also affects mental health and wellbeing.

3. Chronic infection. Underlying viral, bacterial and fungal infections, often undetected, negatively impact the make up of gut bacteria.

4. Medication. While the use of antibiotics and the degradation of the gut microbiome is quite well known, other medications such as birth control, NSAIDs (non-steroidal anti-inflammatory drugs) and Proton pump inhibitors also significantly alter the gut..

5. Lack of sleep. We are obsessed with good sleep in our house. With good reason. One is the impact it can have on the gut. A dysregulated circadian rhythm and not getting enough good quality sleep can contribute to imbalances in the gut microbiome.

7 steps to better gut health.

1. Eating real foods is the first step.

   • Focus on eating unprocessed, unrefined real food - meaning as close to the way nature delivers it as possible.

   • Cut out refined sugars and other refined carbohydrates.

   • Eat lots of plants, including prebiotic foods that feed healthy gut bacteria.

   • Take a high quality probiotic supplement. I take SEED.

   • Remove inflammatory vegetable oils from the diet and replace them with healthier oils such as extra virgin olive oil, coconut oil and avocado oil.

   • Eat plenty of fermented foods such as kimchi, sauerkraut, yogurt, and kefir to help boost the population of healthy bacteria in the gut.

   • Eat healing, collagen-rich foods such as bone broth which fights inflammation and nourishes the intestinal lining. Here are some additional benefits of bone broth along with a delicious homemade recipe.

2. Manage your stress levels.

   • Here are some ways to cultivate a healthy mindset.

   • Here are a few breath work protocols to effectively help manage stress.

   • Use resources to help to start a mediation practice. Headspace and Insight Timer are my favorites.

3. Check for possible underlying infections. Stool testing is a valuable tool - ask your doctor.

4. Exercise. Regular movement helps keep gut microbes in tip top shape. Develop a sustainable routine. Here are some ideas.

5. Tidy up your sleep hygiene. Seven to eight hours of high quality sleep are ideal for supporting gut health. Need some tips on how to get there? Turn your room into a dark, cool cave, minimize blue light post sundown and try to maintain a regular sleep-wake schedule, even on the weekends. You can find many more tips here.

You’ll be surprised at how much of an impact reseting your gut will have on your overall life. It will positively effect your sleep, help you lose those extra pounds you can’t seem to shed, give you more energy, improve your digestion, reduce inflammation and clear your brain. Oh, and your skin will glow! Join us on our inaugural Bone Broth and Mini-Fast Reset in January. For more information, see here.

By the way, this would make an awesome holiday gift to a loved one or yourself!

Photo by Johnny Miller

The holiday season is basically upon us. I am wondering how you plan for this time. Travel, altered schedules, unpredictability, and family collectively grasp at willpower reserves. Culinary temptations further deepen the chasm between what you know will do you good in the long run and what will luxuriate the senses for a few fleeting moments.

Holiday “stress” provokes negative self-talk and inevitably, toxic habits are triggered.

As I was planning this year’s holiday menu and agenda, I felt my eyebrows furrowing and my jaw clenching - the whispers of holiday stress already creeping in. I took a moment to reimagine how I could make this holiday less stressful. How I would navigate my personal demons. I know that by consciously preparing myself, preserving a cheery holiday disposition will be much easier. Truth be told, while I bellyache about holiday stress-overload, this is my favorite time of year.

Here are some simple tips you can use to keep centered.

1. Start the day well. Though maintaining a regular morning routine may be challenging, throwing the baby out with the bathwater would be unfortunate. Let’s call it morning routine lite. This could mean a shorter meditation or a moving meditation while doing morning exercises instead of a full sitting meditation of 20-30 minutes. If you are “lucky’ enough to be in a hotel, make use of the extra time it would take to make your own bed for conscious breath work or meditation. If you like to make your hotel bed, as I do, weave a gratitude practice into that time.

2. On the road via air, land (or water), pack your own snacks. Airport/plane, pitstop food is notoriously unreliable. Some ideas are nuts and seeds, chopped veggies, hard-boiled eggs, avocados, individual olive oil packets, canned fish (salmon, sardines, smoked oysters), and a green powder (our favorite is Organifi).

3. Hydrate. When out of the usual routine, it is easy to forget to drink water. Ideally, we should be drinking enough water so that we never get to the point of thirst.  Think about setting an alarm throughout the day to remind you to drink a glass of water. Bringing a bottle wherever you go is helpful as well. 

4. Fast or eat fat/protein. Consciously fasting for 10-16 hours (depending on who you are) will help improve fat burning, increase metabolic rate, and normalize your appetite. This could simply mean pushing your breakfast back an hour or two. If and when you do eat your first meal, be sure to get in enough proteins and healthy fats. They are satiating - it is hard to overeat fat and protein - and will keep your blood sugar stable, hence minimizing cravings.

5. Drink wisely. I love a glass of wine or two, but am religious about they types of wines I drink. Biodynamic wines are inherently organic, contain no harmful additives and are fermented with native yeasts - and this is what I stick to. Dry Farm Wines curates delicious low alcohol, low sugar biodynamic wines from small producers around that world. Whenever possible, I pack few bottles of Dry farm Wines wines with me. They make lovely gifts as well!

   Prefer cocktails? Choose cleaner varieties of alcohol such as vodka or gin. Get creative with mixers. Try using digestive aids and low sugar options (bitters, kombucha, sparkling water, lemon, lime, and/or perhaps a stevia sweetened soda such as Zevia).

   Drink a glass of water between each alcoholic beverage. This will slow you down and help keep you hydrated. For more tips, see here.

6. Move. All Day Long. Take walks. Play games like touch football or tag with the kids. Put on music and dance while you cook. Throw in random squats, push ups (insert exercise of choice) here and there. If you have an extra few moments, doing a high intensity interval training before a big meal will help regulate blood sugar. Here are some ideas. Even 30-60 seconds of intense movement will make a significant difference. After a meal, move again. Dance, walk, have sex - the choice activity does not matter.

   And regarding your inner disposition…

7. Consciously cook all food you will be offering yourself and others with deep gratitude.  The energy you put into cooking, transfers to the recipient. Made with gratitude - received with love.

8. Escape. Strategize time for yourself during the day. Allow yourself the space to clear your mind and unwind, even if only for a few moments.

9. Be flexible.

10. Be forgiving of yourself and others.

11. LAUGH A LOT.

These last five are as important, arguably even more.

Here is a cheat sheet. Print it out and hang it somewhere visible as a daily reminder!

This list is a work in progress. Have any tips to add? I’d love to hear them.