Feet In The Grass…

I looked out the window yesterday and this is what I saw. I knew what they were doing or, at least I knew what my husband was doing (God only knows about the other two).

My acupuncturist shared this grounding method with me many years ago. It's a very old technique which allows your excess or negative energy to be absorbed by the earth. All you have to do is put your bare feet in the grass. While you're doing it you can sit, stand, read or think (no computer devices though). The goal is 15 - 20 minutes a day (but do what you can). I sometimes do this right before bed. The results are amazing. 

Share this with those you care about.

xo Kathryn
A Happy Balance.

Sunflowers…

I was stopped in my tracks by these enchanting sunflowers. Besides making me smile I was reminded of the fact that the seeds are a good source of protein, fiber, zinc, folate, vitamin B6, and vitamin E. Smile, go forth and enjoy.

Please share this with those you love.
xo Kathryn

A Happy Balance

Labor Day…

Last week my husband Van, was on a mountain bike ride and found a wallet. He brought it home and although we looked for identification we couldn't find a business card or contact number. We did find him online but the numbers listed had all been disconnected. In the end it was the police who were kind enough to make the effort to track him down and connect us. Immediately, this gentleman came to our home and while thanking Van profusely, opened his wallet and pulled out a $20. As Van politely declined he was met with the words, "thanks, I'm unemployed and am really on a tight budget". My mouth fell open. Here, was this unemployed man, offering to give my husband the thing, that he himself needed most. It was unbelievable.  

Now Labor Day is upon us. And at a time when we usually celebrate the end of summer and pay homage to all American workers for their contributions and achievements let's, remember this man. And many more like him. Let's work to be a little kinder to one another and a bit more grateful. Let's take a moment to send some positive collective energy to those less fortunate. And ultimately let's LABOR to improve things.   

Here's to a brighter future for all of us.
I'm so grateful for all of you. Happy Labor Day.
xo Kathryn
A Happy Balance

And please forward this on to those you love. 

Snack Anyone??

There are two things that really get our pups attention. The word, "walk" (which we now have to spell out loud) and any movement, sound or smell that might suggest food. And the latter, has gotten serious! Yesterday, I was deeply engrossed in studying when I felt unsettled, like I was being watched. I looked up and there was Pearl starring at me, with a bit of an indignant look on her face. She gets fed around 5:00PM. I glanced at the clock, it was 5:02PM. It became clear; we've moved past the, "thank you for adopting me" phase.

A few days prior I was in the kitchen chopping up some jicama when I felt a subtle lick on my ankle (code for we're readily available, if needed). I thought of sharing a couple of pieces, (as a bribe can't hurt) but since they'd never eaten any I thought it wise to do some research first. And here's, what I discovered.

The vegetable jicama is a completely undervalued! It's full of fiber (which research shows is good for heart health, lowering cholesterol and diabetes prevention). It's packed with vitamin C. It's a prebiotic (think happy gut). And, it's loaded with water and anti-oxidants galore. You can't ask for more from this tidy, little ball of deliciousness.

So, how do you eat it? Peel off the brown, fibrous skin (but please don't eat that part as it's not good for you) and delve into the crunchy, sweet, white part. Some people cook it. We like it fresh. Cut it up and have some in your refrigerator for when you need a quick snack. 

And, as for the dogs? Yes, it's good for them too (again, minus the brown, fibrous, outer skin). 

Here's to your health.
xo Kathryn
A Happy Balance

And, I hope you'll share this with those you love.

Bicycle Bob…

Early in August, Bob Mettauer (also known as Bicycle Bob) met his goal of riding his bicycle for the 100,000th mile. I love this for a variety of reasons but most notably because, Bob is 95 years old.

In 1991, Bob retired from the telephone company and wanted to look forward to something. His first goal was to ride 85,000 miles before he turned 90. He would do this by riding 7 - 9 miles per day, right after breakfast. The age of 90 came, that box was checked and it was time to revise his goal. And he just kept moving forward. 

Is goal setting important? Absolutely. Studies show that having goals, in at least two areas of your life, make you happier, healthier and more satisfied. And because of the pandemic don't you think this is just the perfect time to try something like this? I mean I know we all make lists but, this is different. 

Let's try it. Think about something that you'd like to work on. Lose the quarantine 15, clean out the closet, feel more grounded, learn to speak beginning French. The world is your oyster. 

Once you've chosen one it needs to become a S.M.A.R.T. goal. S.M.A.R.T. is the acronym for

Specific - What do I want to accomplish?

Measurable - What will show me that I'm making progress?

Achievable - Can I do this? Do I have what I need? 

Relevant - What's the benefit to reaching my goal?

Timed - When do I want to reach this?

When you're done it will look something like this:
I will increase my cardiovascular exercise by briskly walking two miles, twice a week on Tuesdays and Thursday, by the end of the month.

Now, as we say at our house, "Go get em".
And remember to share this with those you love.

xo Kathryn
A Happy Balance

Warriors’ Pose

Where did all the, "feel good stories" in the news go? I mean after about ten minutes my body and mind feel stressed. And if I don't address that feeling, it sticks with me. So, what do I do? The Warriors' Pose.

I've included a picture above and here are the steps. Don't feel daunted, just give it a try. But, listen to your body. You can even hold onto something to feel more secure while trying it.

1. Start with your legs in a V, both feet pointing forward.
2. Then take your right foot and turn it so that it is perpendicular to the left foot.
3. Bend your right knee and make sure it's immediately over your right foot (if it is past it then slide your foot forward a bit until your knee and foot, line up.
4. Now look in the direction of your right knee but stay upright (don't lean forward).
5. Make sure your left knee is straight.
6. You can take your arms out in the direction of your legs, or not. 
7. Once there just sink into the stretch until you feel a resettling in your pelvis, groin, hamstrings, quadriceps and gluteals. 
8. Hold the position for about 20 seconds and breathe.
9. Now repeat this for the other side.

What does the Warriors' Pose do? It stretches and strengthens your psoas (pronounced so-az). Your psoas starts at the middle of spine, (right by the base of your ribcage on both sides of your back) and makes a deep diagonal line, forward, crossing your pelvis, groin, and finishing up on the inside of your thigh bone (femur). Can you imagine that?! It actually crosses 6-8 joints. It's responsible for stabilizing your pelvis so if you're in a fight or flight situation you can run like the wind. It also helps you hold a sitting position which is why standing up straight can be difficult after you've been sitting for a long time. The icing on the cake is that it's an emotional muscle too. Stress and emotion impact it. There's more but, this is where I'm stopping.

Give this a go because you'll feel better and more grounded. You'll even move differently. What a way to start the weekend... :)
And remember to share this with those you love.

xo Kathryn

A Happy Balance

A Breath of Gold…

About sixteen years ago, in a two week span, my father had his second pulmonary embolism and my mother had a cardiac episode. Being the nurse of the family I went into action. I thought I was managing well but, with time I started to get a weird pain in my gut that escalated. It was unpredictable and could stop me in my tracks. After one severe episode, I found myself in the ER where, after 7 hours of tests, an $1800 bill and a GI referral, I was told I had gallbladder disease. It took every ounce of me not to roll my eyes and shake my head because I knew the diagnosis was wrong. I recall looking at the ER nurse (after the physician left) and saying, “seriously, gallbladder disease”? She rolled her eyes and shook her head.  

So, I headed to my acupuncturist. Now, don't get me wrong, acupuncture isn’t a cure for everything but, I know how to walk the complimentary medicine line and I knew my acupuncturist would have an answer. He said, “it’s emotional”. After treatment (that's a whole different story) he said, I’d cry for a couple of days but that the release would let the healing begin. I felt a little silly but, I did cry and I felt better. For me this experience was the gift of learning how emotional trauma, pain, or stress can take hold in your body and become a physical symptom. It changed my life and my practice. 

Now I'm more proactive, and when I feel stress, anxiety, fear, anger or even physical discomfort in my hip; I actually take a moment to address it by breathing. Not just inhale/exhale but, really deep breathing. And because I’m very visual I’ve associated a color with it. I inhale gold. My gold is textured, warm, spiraling and really lovely. It brings in only happiness and healing and can get into the deepest areas of my body. I circle it through my lungs, heart, digestive tract, joints, my hip, everywhere. And what color do I exhale? Bile green… bleh!!! Nursing days! But, it works and it takes out everything negative. I even do a belly button to spine exhale just to give it an extra squish. And, I repeat. I've done this with pacman faces too. They, just chomp everything up. 

I wanted to share this tool for use during those days of angst. We all have to work a little harder right now to feel okay but we need to remember that we are in control of ourselves. So, breathe in whatever image or color that works for you, have fun with it, and be well.

Please share this with those you love.

xo Kathryn

A Happy Balance

Is It All In Your Genes??

I never saw my Dad in a pair of jeans but, I bet he looked cute. When asked, "why Dockers Dad"?, he'd explain that as a kid in Arizona he'd worn jeans daily and, couldn't leave them behind fast enough. In comparison, I love my jeans. I can wear them with flats or heels, a cute top or jacket. They can highlight an outfit in just the perfect way. Unlike Dad's, my jeans are like a second skin and a part of my proverbial DNA, that I like.

Wouldn't it be great if our genes operated in a similar "fashion"?! The ability to enjoy ones we love and shove others to the back of the closet? Well, it's not that easy but, we sort of can. It's called Epigenetics and is the study of biological mechanisms that will switch genes on and off. There are a lot of layers to this but one study involved identical twins. At birth the twins were the same genetically; but with age and differing environmental stressors, diets, modes of exercise, stress management and other lifestyle choices their genes were expressed differently. And not just some genes but, 70% - 90% can be influenced (positively or negatively). "What??? Are you kidding me?", you ask. Doesn't this make the phrase,"there is nothing I can do about it because it's in my genes", irrelevant? Well, except for 10% of your genes, YES!!! Proving that you have a lot of control and you should use it.

Epigenetics is definitely not a one size fits all science. But maybe the knowledge of it will not only make for some thought provoking conversation but will also be incentive to make fruits, vegetables, whole grains, exercise, stress reduction, and other healthy habits a big part of your life. Both, in the name of your jeans... and your genes.

xo Kathryn

A Happy Balance

Please share this with those you love.

Uncle Joe And His Garlic…

Uncle Joe was my favorite Uncle. He wasn't my biological Uncle but he and his wife Ida (Aunt Ida), were regular features of our household. He was an Italian from Boston, a proud house painter, an amazing cook, and a gifted joke-teller. You'd arrive at his house to the vibrant sound of opera and be greeted by his three-legged dog, Figaro (please roll the R). Always a warm hug, some beautiful cheese or deli meat (from Rod the "butcha") and the smell of garlic that permeated from his pores. 

Uncle Joe LOVED garlic. Raw or cooked, it didn't matter. He'd pop entire cloves into his mouth. Where Uncle Joe was, garlic was not far behind (literally and figuratively). He understood what I'm sharing with you, which is that garlic has tremendous health benefits. Garlic boosts your immunity, has a positive affect on your arteries and blood pressure, is anti-inflammatory, an antioxidant and has antibacterial properties. Now please, don’t go crazy with garlic (like Uncle Joe) because some people are sensitive to it. And if you're on blood thinners be aware of your garlic intake because it has blood-thinning properties too. 

But otherwise, here's to your health and to the Uncle Joe's of the world. 

xo Kathryn
A Happy Balance

Music

Music has always been a part of my life. Growing up we had a player piano where we would gather as a family and sing. How else would I learn the lyrics to Barney Google?! My father played the piano and whistled all the time. My mother would play the accordion (to this day her hunt and peck method of playing remains charming). At a young age I attempted to sing but was shocked to learn, from the playback of me belting out the most heartfelt rendition of Stevie Wonder's Sir Duke, that I did not have his talent. I stuck to the violin! At our mountain cabin we listened to Herb Alpert and Burt Bacharach. At home we would stack the record player for game night, carefully choosing the best combination for the evening. My brother and I still connect through music because we went to so many concerts together. Devo, the B52's, Sting... My first concert was Ambrosia. My husband's was X. I was dreamily swaying while he was in a mosh pit. This morning I sent a family text, with the link to Lil Nas X singing, "Old Town Road". I thought it would make everyone smile and move. My nephew sent back Hummingbird Pool Party. Go figure!

Music is great. It connects us, invokes memories, makes us move, stimulates our parasympathetic nervous system, decreases anxiety, improves memory, heals us and brings us joy. So whether you play it, hum it, whistle it or just listen to it. Do it!!! It's good for you.

Happy Weekend.
xo Kathryn

A Happy Balance

Seven Day Challenge

Since some new research supports the fact that negative thinking can lead to negative cognitive changes in the brain, I'm offering you a challenge. It's completely doable since it's just a seven day challenge. 

Get a journal, piece of paper or an old envelope and put it by your bed. Then every night before you close your eyes, write down what you're grateful for that day. Just, five things.
I'm grateful for my walk today.
I'm grateful for that beautiful sun.
I'm grateful for that delicious cup of coffee.
I'm grateful I got to speak with my good friend.
You get it... right? Just, five things...

The more you do it, the deeper and easier it will get. And when you're done, you'll close your eyes, with a smile on your face and a song in your heart. Plus, this simple act will stimulate the parasympathetic nervous system  increase blood flow to the hypothalamus, reduce blood pressure, lower your heart rate, decrease the stress hormone cortisol and support your immune system. And there's nothing negative about that.

Good luck,
xo Kathryn

A Happy Balance

Sleep

Waking up in the middle of the night is just the pits. The clock hits, 1AM, 2AM, 3AM. Your head spins with thoughts, conversations and decisions. Your body knows it's exhausted but your mind just won't quiet down. Like a record stuck in a groove your thoughts go round and round. And sleep, becomes elusive. 

We all know how important uninterrupted sleep is to our physical and mental health. It assists in keeping our immune system strong, it lets our heart rest and it decreases anxiety. But what do we do when we cannot stay asleep? Enter Neurofascial Processing (NFP). NFP is a form of self-healing that helps the nervous system and connective tissues communicate, creating balance and calm in your body. NFP isn't new and lucky for you it is right at your fingertips (thank you nature). It can be used in a variety of ways but since today's goal is to learn how to lull yourself to sleep, we'll stick with that. 

So, let's practice. Place your right hand (fingers and all) slightly diagonally on your forehead (aka the frontal bone) with the bottom left corner of your palm resting on the bridge of your nose. Then place your left hand on your heart (just left of your sternum). You don't have to press hard but just support and hold for 15-20 minutes. And presto, chango you’ll be sawing logs before you know it. Sleep well my friends.

xo Kathryn

A Happy Balance

Rosemary

Hamlet, act 4, scene 5, lines 199-200
“Ophelia: 

There’s rosemary, that’s for remembrance. Pray you, love, remember.

One day, as my Mom and I were walking past a garden, she reached down and stroked some rosemary. She then brought her hand to her nose, smelled deeply and said, "I always love that smell". A good friend of mine told me her niece had a sprig of rosemary in her wedding bouquet to "remember" her Grandmother. Alice Waters, the chef who is credited with the California Cuisine movement is known to light a sprig or two to scent rooms. And William Shakespeare writes about it.

What I love about this is that all these amazing individuals have gravitated towards nature and capitalized on its benefits in one way or another. The oils in Rosemary are known to enhance memory and elevate mood and as we know, it's abundant. So, whether you smell it, use it to remember someone, or write about it, just do yourself a favor and take a moment to boost your health by simply enjoying nature's little gift of Rosemary.

xo Kathryn

A Happy Balance

OSCAR

I was just thinking about this day. I got a lot done but was feeling like the same old, same old and was a tad bit antsy. And then... I looked down at this face. Oscar!!! How does he do it? Smelling the same smells, walking similar walks, eating the same food, chasing that same squirrel, and looking at the same people he sees everyday. And yet, his tail still wags. Even when he sleeps we'll catch it wagging. He has enthusiasm and sheer joy. And he's incredibly grateful for what he has. I think tonight, I'll have what he's having. Thank you Oscar. Happy May 1 to all of you.

xo Kathryn

A Happy Balance

Foamy Golden Milk

Research shows that an anti-inflammatory diet is an excellent way to keep our immune systems strong. But, what does that really mean? Well.. here are the nuts and bolts. Our body recognizes some foods (milk, sugars, processed foods, etc.) as causing inflammation and being unfriendly. And just like us our body isn’t a fan of those unfriendly types so it keeps them at bay by turning on our immune system, which launches its army of protectors. Now, our body is designed for this but, if that army isn’t given a break then it can’t fight real enemies. One way we can help is by eating non-inflammatory foods which of course is why I love this recipe. It’s packed with non-inflammatory ingredients. It’s from The Blue Zones Kitchen Cookbook (written by Dan Buettner) and is from old Okinawa (considered to be a Blue Zone). It is considered to have anti-inflammatory, anti-cancer, anti-oxidant, anti-depressive and Alzheimers preventive properties.

Some side notes. Turmeric is non-inflammatory and is in this recipe. And it’s used with black pepper, since black pepper increases the spice’s non-inflammatory compound curcumin (the root of turmeric).  Fat is necessary for better absorption, but you don’t have to go crazy: A cup of cashew or almond milk for this lovely drink has more than enough to do the trick (please don’t use milk since it is inflammatory).

I know you’ll love this. Enjoy.

Foamy Golden Milk Recipe

Total Cook Time: 5 minutes/ makes 2 servings

2 c. cashew or almond milk (unsweetened and unflavored)

1 tsp. tumeric powder

1 tsp. vanilla extract

1/4 tsp. ground cinnamon

Pinch ground pepper

Honey or agave (optional)

In a small soup pot, heat all ingredients except for sweetener over low-medium heat. Stir as needed. Use an electric blender or whisk to create a foamy consistency. Remove from heat and divide into two mugs.  Sweeten with honey or agave, if using. And enjoy!!!

Change Social Distancing to Physical Distancing… A Lifestyle Medicine Approach to COVID-19

The following is from the American Academy of Lifestyle Medicine (ALCM) Director Ted Barnett and the team at Rochester Lifestyle Medicine Institute, who developed this “Lifestyle Medicine Approach to COVID-19”: Note the intentional change in language from “social distancing” to “physical distancing.” People should stay socially engaged by phone, FaceTime, etc. Being alone is a risk factor on its own.

We at Rochester Lifestyle Medicine Institute share your concern about the ongoing COVID-19 epidemic. While physical distancing, frequent handwashing, and not touching your face are important for slowing the spread of the disease, we can further reduce risk by employing the pillars of Lifestyle Medicine.

Please feel free to share this message with anyone who might benefit.

Recommendations:

  Nutrition – Move as far toward a whole-food, plant-based diet as you can. In particular, eat lots of leafy greens, vegetables and fruits across a rainbow of colors, and eliminate animal products. This will help develop a healthy microbiome, reduce inflammation, and give you a spectrum of micronutrients to maximize health.

  Activity – Exercise daily, aiming for at least 30 minutes of moderate activity per
day. Make sure that you work up a sweat. This virus has the highest impact on people’s hearts and lungs, so you want to make sure that they are in as good shape as possible if you get the virus.

  Substances – Avoid smoking, vaping, or inhaling any substance, which can be toxic to the lungs.

  Sleep – Sleep is critical for your immune system. Aim to get 7-8 hours of sleep nightly, and to wake up rested. Go to bed at a regular time. Make sure your room is cool, dark, quiet, and comfortable. Avoid screens at least 90 minutes before
bedtime. Develop a “wind down” ritual, like listening to soft music, writing in a journal, or reading a book.

  Stress – This is a stressful time. Managing stress is important to reduce cortisol levels and optimize your immune system. Some things to consider in reducing stress: talk with friends and family; practice mindfulness and meditation; do deep breathing exercises. If you find that your stress is becoming unmanageable, seek help sooner rather than later.

  Relationships – This is an important time to support and be supported by the people you love. Be kind; listen to each other; express your feelings and listen to the feelings of others. Call friends. Try to help neighbors or others who may need a hand.

  Time outdoors – being outside is calming. And you can walk with a friend and still maintain physical distancing! (Just stay 6 feet away.) Try to get outside every day, especially during the middle of the day.

  Meaning and purpose – This is a time for reflection, as well as a time for action. Reach out to others, to see if there is a way you can help. If you are religious, use the power of prayer.

 Positive emotions / finding joy – There is a saying that “It’s better to light a single candle than to sit and curse the dark.” Be that candle. Find the moments of joy and light, even if they are few and far between. Think about all the things you are grateful for. Smile and laugh when you can. Your immune system will thank you!

We look forward to seeing this through together! Thank you.

Best Regards,
Ted Barnett and Susan Friedman

Ted Barnett, MD, FACLM
Partner, Borg & Ide Imaging
Board Member, American College of Lifestyle Medicine Founder and CEO, Rochester Lifestyle Medicine Group Founding President, Rochester Lifestyle Medicine Institute

Susan Friedman, MD, MPH
Staff Physician, Highland Hospital
Professor of Geriatric Medicine, UR School of Medicine and Dentistry Medical Director, Rochester Lifestyle Medicine Group
Director of Clinical Research, Rochester Lifestyle Medicine Institute

The Coronavirus…

What do we do during these storm-watch, coronavirus times…

Well, first take the basic steps that are being recommended as a bit of protection:

• Wash your hands, a lot and well.  This is your primary form of protection.  

• Be mindful about where you put your hands (face, doorknobs, elevators, everywhere, etc)

• And, if you’re not near soap and water then please use hand sanitizer.

Next here are ways to keep your immune system strong:

• Staying fit improves your immune system function.  Social distancing does not preclude you from walking around the neighborhood and stretching at home.  Heck, you can even do a plank or two in honor of me.

• Vitamins D and C have been known to help immunity.  Adequate vitamin D helps to produce antimicrobial proteins that kill viruses and bacteria.  And C is just a given.

• Zinc supplements and lozenges have mixed reviews but may reduce upper respiratory infections.  Just don’t get carried away on the dosage.

• Although you are all probably thrilled to skip some of my classes please don’t celebrate too hard.  You can enjoy a glass of wine or a cocktail but drinking in excess makes you more susceptible to respiratory illness and pneumonia.

• Sleep well (stay off the screen before bed, don’t eat close to bedtime and relax).  Soaking your feet in a warm epsom salts bath can help you get a good nights sleep.

• Laugh… seriously laugh!

• Stomp hard to keep yourself grounded

• Eat a diet full of fresh fruit and veggies.  Research supports that eating healthy helps in recovery and wound healing.  

• Panic and fear depress your immune system so please limit the “coronavirus watch” frenzy of talk radio and news to one update a day. 

• Decrease your stress. Research studies have shown that stress makes you more susceptible to respiratory illness.  So, breathe deeply and know that the stock market will level out and all of this will calm down. 

• Gain perspective and get grounded and take back some control during this time. 

Take care,

Kathryn