Angel Lopez via Unsplash Four years ago, my sweet yoga instructor departed this life after battling depression for decades. So I am personally intrigued by research indicting that the health of our gut microbiome can influence our mental health, including conditions like depression. This discovery has spurred the creation of a field of study know as nutritional psychiatry . Our gut is home to trillions of microorganisms—bacteria, viruses, fungi, and other microbes—that form what’s known as the gut microbiome. These microbes play a critical role in digesting food, producing essential nutrients, and regulating immune function. But their influence extends beyond the digestive system and into the brain, creating what is often referred to as the “gut-brain axis.” The gut-brain axis is a complex communication network that links the central nervous system to the gut. It allows signals to travel between the gut and the brain via the vagus nerve, hormonal pathways, and our immune system. These interactions affect our mood, behavior, and even cognitive function. People with depression often have dysbiosis with a lower diversity of beneficial bacteria (probiotics) and an overgrowth of harmful pathogens in their gut. Depression is often treated with selective serotonin reuptake inhibitors (SSRI), a class of drugs designed to make serotonin (a feel-good hormone) more accessible to the brain. But where does serotonin come from? Interestingly, as much as 95% of the serotonin in our system is produced by our gut. Anna Pelzer via Unsplash So, what can we do to improve both our gut and mental health? The key lies in nourishing the gut with a balanced, nutrient-rich diet. According to a 2023 article in the journal Pharmaceuticals , “Plant protein, unsaturated fats, and fiber encourage a healthy gut flora compared to excessive animal protein intake, saturated fats, and simple or artificial carbohydrates.” Fermented foods (such as yogurt, kefir, and kimchi) that contain live beneficial bacteria are an important first step. To keep healthful bacteria alive and flourishing, we want to feed them a wide variety of fiber-rich fruits and vegetables. Aim to eat 30 different types of plants a week. Remember that seasonings such as cinnamon, garlic, ginger and parsley count toward your total. Avoid sugar, which promotes the growth of proteobacteria associated with inflammation. Before you reach for a bottle of probiotics, it is important to note that only a subset of the trillions of microorganisms in our gut can survive the manufacturing process. Over-the-counter supplements typically offer a combination of only seven: Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. Plus, as researchers have noted, taking a nutrient in isolation may not have the same beneficial effect as consuming whole foods. Wix Media Beyond diet, another way to nurture the gut microbiome is through exposure to the natural world. Research suggests that spending time outdoors in environments rich in diverse microbes, such as soil and fresh air, can positively influence the gut flora. Contact with soil, plants, and nature can introduce beneficial microbes that help maintain a balanced microbiome and support immune function. This is why gardening, hiking, or even walking barefoot on natural surfaces can have a beneficial impact on both gut and mental health. The gut-brain connection works both ways. Chronic stress, anxiety, and other mental health struggles can negatively affect gut health by disrupting the gut’s microbiome, potentially leading to digestive issues like irritable bowel syndrome (IBS) and further exacerbating mental health problems. So, spending time outdoors engaging with nature, also supports our microbiome by reducing stress. The growing evidence of the gut-brain connection highlights the importance of caring for our digestive health to support overall well-being. By adopting a gut-friendly lifestyle, including mindful nutrition and outdoor exposure, we may not only improve our digestion but also help to better manage mental health concerns like depression. Resources Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options Nutritional psychiatry: Towards improving mental health by what you eat Probiotics Fact Sheet for Health Professionals

Stock image from Unsplash Nothing raises our anxiety level quite as much as uncertainty. We are biologically wired to go into fight-or-flight mode when we feel threatened. But, this stress response is intended for short-term use. Either we succeed in fighting or flighting and resume normal activities…or we don’t.  Uncertainty is a battle with an invisible foe. We feel particularly vulnerable because we cannot evaluate our fighting or flighting options. We don’t know how to protect ourselves. Our internal alarm bells keep ringing and we don’t know how to switch them off. The Gamut Point Technique When we are swimming in a sea of uncertainty, we need a life raft to cling to. Here’s a simple technique you can use to counteract the stress response.  Begin by taking a few deep breaths, slowly filling your lungs to capacity and gradually releasing all the air.  Locate the gamut point by placing the tip of your index finger on the back of the other hand between the base of the ring and pinky fingers.  Slide your index finger along the back of your hand until you detect the point where the bones of those two finger meet in a “V” shape. Gently press, rub or tap the gamut point with one or two fingers. Continue until calm spreads throughout your body. It doesn’t matter which hand you hold. You can switch hands at anytime. This technique is so subtle that no one knows what you are doing it. Why it Works The primo-vascular system (PVS) a thread-like network of vessels that wind through our body. In addition to other healthful substances, primo-vessels carry electrical signals and life-sustaining stem cells. At various points, the primo-vessels widen into bundles called primo-nodes. BHC marks a primo-node on a primo-vessel (BHD) Using tracer dyes, computed tomography (CT) scans and dissection, researchers discovered that the PVS follows the routes of the meridians as documented by practitioners of Traditional Chinese Medicine (TCM) thousands of years ago. The primo-nodes correlate with the acupoints where the needles are inserted during an acupuncture session. Model showing locations of acupoints on the face The gamut point is acupoint number 3 on the Triple Warmer (TW) meridian. According to TCM, the TW meridian is associated with the fight-or-flight response. Holding, massaging or stimulating this acupoint silences the alarm bells. Try the Gamut Point Technique whenever you feel overwhelmed or to relax before bedtime.  Leave a comment to let me know  about your experience. If you find tapping on the Gamut point helpful, you may be interested in a 7-minute guided tapping session that "touches" on all the meridians (see what I did there?). Update on the Book Work is progressing on my book about self-healing. As you may recall, my book proposal was awarded second runner-up in a Hay House Publishing contest in May. Although the proposal includes some sample text, it is primarily a market analysis covering topics such as the target audience and comparable titles. In October I completed first draft of the complete manuscript and hired KN Literary Arts to conduct a developmental edit. This high-level structural review inspired meaningful improvements. My editor and I are currently working through line edits. The next step will to engage with the publisher. The book could available in stores and online as early as this summer. I’ll keep you posted. Join the Daily Intenders Club An intentional life is filled with intentional days. Join my FREE Daily Intenders Club and receive an intention for the day delivered to your inbox every morning. ​ ​

The Nutritional Benefits of Hemp Seeds Hemp ( Cannabis sativa L ) is a versatile, environmentally-friendly plant. In addition to a food source, hemp is used to make rope, paper, paint, clothing and building materials. Although hemp and marijuana are both in Cannabis family, hemp contains a significantly lower amount of tetrahydrocannabinol (THC)—the substance that gives marijuana its conscious-altering effects. While it won't get you high, the benefits of this nutritional powerhouse are mind-blowing. Hemp seeds are typically sold with the tough outer shell removed. Packages may be labeled “hulled hemp seeds” or “hemp seed hearts.” They are readily available in grocery stores and online. Look for hemp seed hearts or hulled hemp seeds Nutritional Benefits Increasingly, concerned consumers are turning to plant-based sources of protein because they have a smaller environmental impact and are significantly lower in saturated fat. The most popular sources of plant-based protein are soy and wheat; however, some people are allergic to these foods. Hemp seeds lack allergenic issues and are even safe for people with celiac disease—an autoimmune disorder linked to the gluten in wheat. Hemp seeds are a great source of plant-based protein with nearly double the protein power of chia or flaxseeds. Weighing in at 10 grams per 3 tablespoon serving, the protein content is comparable to a serving of peanut butter—but with one-third the amount of saturated fat. In addition, hemp seeds provide all 9 essential amino acids. While our body can manufacture some types of protein, we rely on a balanced diet to provide the essential amino acids. Hemp seeds, like all plant-based sources of protein, have the added benefit of fiber. According to  Harvard Health , most Americans consume a fraction of the suggested amount. Fiber helps improve digestion, nourish our gut microbiome, reduce cholesterol and avoid blood glucose spikes. What initially attracted me to hemp seeds is their omega-3 content, which is another essential nutrient that we must get from our diet. According to the  National Institutes of Health , omega-3’s may improve cardiovascular health, blood triglycerides, cognitive functioning, eye issues and rheumatoid arthritis. Hemp seeds are a rich source of vitamins E, D, A and B vitamins, as well as potassium, magnesium, and zinc. Plant compounds found in hemp seeds are known to reduce inflammation and act as antioxidants. Chocolate hemp seed energy balls How to Enjoy Hemp Seeds With a subtle nutty flavor, hemp seeds add nutrition at any meal. For breakfast, sprinkle them atop pancakes, plant-based yogurt, avocado toast or a bowl of oatmeal. Lately, I have been adding hemp seeds to my  chia seed pudding . Later in the day, use them to add texture to salads, buddha bowls or roasted veggies. Blend them into  salad dressing  or sauces. Hemp seeds are the star in this  cheesy spread  recipe. They make a great addition to baked goods such as  cookies , cakes, crackers and bread. These chocolatey no-bake  energy balls  whip up fast in the food processor. Cheesy hemp seed spread Hemp seed milk  is easy to make at home; simply combine the seeds and water in a high-speed blender. I have found that adding a few tablespoons of hemp seed hearts enhances the creaminess of smoothies. Try this creamy  Vegan Protein Mocha Latte . Hemp seed milk The nutritional content of hemp seeds varies depending on where they were grown and how they were processed so compare the labels on different brands. If you are taking blood thinners or prescriptions to treat irregular heart beat, consult your doctor before adding hemp seeds to your diet. Consuming hemp seeds while taking diuretics may reduce potassium levels. Finally, as with any plant-based diet go slowly until your body adjusts to the added fiber. References Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods—A Review All About Hemp Seeds — A Nutritionally Dense Superfood Daily Intention Videos Start your day with a  short video  to set an intention for your day. Join my FREE Daily Intenders Club at  IntendWell.US  An intentional life is filled with intentional days. New Certification Program This week I met my fellow students in the 2025 class of the  Plant-Based Coaching Certification  (PBCC) program sponsored by Food Revolution Network. Although I have been a Health Coach certified by the American Council on Exercise (ACE) for nearly 30 years and vegan for over 10 years, I am eager to expand my knowledge of the plant-based lifestyle. Many of my cohorts converted to a plant-based diet following a health scare. The transition transformed their health so much that they (like me) are passionate about helping others improve their wellness through informed dietary choices. Even if you aren't ready to stop eating meat or dairy completely, small steps can make a big difference. As always, I am open to your questions or suggestions for future newsletters.  Drop me an email  or leave a comment below.

One of my friends posted on FB recently that he had given up dairy products due to lactose intolerance. People’s reactions were mixed. Some shared their own digestive woes with dairy. A few expressed concern about the health impacts of a dairy-free diet. In this issue I want to explore those reactions from the perspective of healthy, sustainable eating. What is Lactose Intolerance? Lactose is a simple sugar found in the milk of mammals. Baby mammals produce an enzyme called lactase that enables them to digest their mother’s milk. Once weaned, however, babies stop producing lactase because they no longer need it. In the absence of lactase, dairy consumption can cause gas, abdominal pain and bloating. Approximately 70% of the world’s population is lactose intolerant. In Asia, Africa and regions of Central and South America people rarely consume dairy. Not only are humans the only mammal that consumes milk past infant hood, we are the only ones that regularly consume the milk of another animal. Even adult cows don’t drink dairy milk. It seems to me that lactose intolerance is nature functioning as designed. One has to question whether nature intended for humans to rely on the milk of another mammal (which most of us have difficulty digesting) for optimal health. So why is dairy consumption prevalent in Western culture? According to Britannica, lactase persistence—the ability to produce lactase in adulthood—is a genetic mutation  found primarily in people of Northern European descent. Researchers theorize that people who could tolerate milk survived famines in cold climates, passing along their genetic anomaly to their offspring. My Scot-Irish heritage may be the reason that I could eat dairy products pain-free. Over a decade ago, however, I intentionally eliminated dairy from my diet for several reasons. Why I Don’t Consume Dairy Anymore Bone Health Osteoporosis runs in my family so it may surprise you that I stopped consuming dairy to protect my bones. Although I grew up believing that dairy was essential for bone health, several studies cast doubt on these claims. Perhaps the most compelling evidence is a review published in " Osteoporosis International .” By evaluating 72 studies in 63 countries conducted over a 50-year period, researchers correlated prevalence of hip fractures with high dairy consumption. In other words, people living in countries that consume little to no dairy have the strongest bones. You may be wondering, “Don’t we need calcium for bone health?” Yes, calcium is a very important nutrient, not just for our teeth and bones but also for the health of our nerves, muscles and heart. The National Institutes of Health (NIH) recommends 1,000 - 1,200 milligrams of calcium a day for adults, although the guidelines are lower in other countries. The World Health Organization recommends 500 milligrams. But many plant-based options are higher in calcium (plus lower in saturated fat) than dairy milk. This chart compares Whole Foods 365 brand dairy milk to unsweetened Silk brand non-dairy milks and Ripple, which is made with pea protein. Nutritional content varies by brand so check the labels. Avoid flavored milks with added sugar. What we cannot deduce from the nutritional label, however, is the level of antibiotics and hormones in the milk (more on this later). Other sources of calcium include leafy green vegetables, seeds, nuts, lentils, tofu and beans. A cup of black beans has 320 grams of calcium, which is equivalent to a cup of whole milk. The Environmental Impact of Milk According to the BBC , over the course of a year a daily glass of milk generates as much greenhouse gas emissions as driving a car 585 miles and consumes the same amount of water as taking a 15-minute shower every day. The land usage requirement  for dairy production—which includes raising crops to feed cattle—is 10x higher than for plant-based milk products. Credit: Our World in Data Happy Cows? Many cows spent their entire lives in an indoor pen so they are readily accessible at milking time. Dairy cows are constantly lactating, which takes a heavy toll on their health. They live for about five years compared to a typical cow lifespan of 20 years or more according to the organization Compassion in World Farming. Dairy cows are artificially inseminated every year. They are milked year-round except for the last few weeks of each pregnancy. Once the calf is born, it is taken away and milking resumes. After 3 or 4 back-to-back pregnancies, their health is depleted and they are slaughtered for meat. In the U.S., dairy cattle are treated with recombinant bovine growth hormone (rBGH) to promote artificially high levels of milk production. Between 1991 and 2006, hormones increased the annual yield by nearly 5,000 pounds of milk per animal according to the Food and Drug Administration  (FDA). The use of rBGH is banned in Canada and the UK due to adverse effects on cows and safety concerns for consumers. Cows treated with rBGH are more susceptible to lameness and reproductive issues. They also receive higher doses of antibiotics since rBGH increases the risk of udder infections by 25%. When milk arrives at a processing plant it is combined with milk from other farms. So, as mentioned earlier, we can't tell from the nutrition label whether the milk contains hormones and / or antibiotics. While many dairy farmers care about the welfare of their animals, for others cows are just a commodity. Cancer? The jury is out on a possible link between dairy and cancer. Dairy may be implicated in breast, ovarian, endometrial, prostate and liver cancer but—just as with studies regarding the health impacts of alcohol and nicotine consumption—the research is inconclusive. Still the Harvard T.H. Chan School of Public Health  recommends limiting dairy products to 2 servings a day or less. Personally, I wonder if the diversity inherent in agriculture products contributes to the confusion. When it comes to dairy in particular, much of the final product depends on the cow's diet, its age, how much exercise it receives, the medications that are administered and its overall stress level. So, it would be impossible for researchers to ensure that all participants in a study consume identical milk. Your Turn What is your relationship to cow’s milk and other dairy products? If you have comments or questions, I invite you to leave a comment below . Watch my video on The Calcium Paradox  if you want to dive deeper into the science behind the health risks associated with dairy. Are You Ready for an Intentional 2025? Begin each day with a short intention setting video  delivered straight to your inbox. An intentional life is filled with intentional days. Join my FREE Daily Intenders Club .

Before marriage and kids, I had the free time to work out at the gym after work. The other regulars and I dreaded January, as the parking lot, locker room, and aerobics classes were packed with newbies, but we knew the crowds would thin by February. Sales of gym memberships soar in January because excitement about the New Year is mistaken as readiness for change. It takes just a few clicks of the mouse to buy a gym membership, but changing into workout clothes, driving to the gym, exercising, and showering can be a two-hour commitment. Because the newbies’ weren't ready to to use  their new gym membership, the crowd was back to normal size in four weeks. Evaluating Our Readiness As a Behavior Change Specialist, I understand that sometimes we set health improvement goals before we are ready to make the necessary changes. We might know intellectually that our health is suboptimal, however, we lack the emotional commitment required to overcome challenges. Perhaps our doctor warned us to stop smoking or our spouse nags us to lose weight but subconsciously we are more comfortable keeping things as they are. Perhaps we are afraid of failure or don’t believe that we are worthy of achieving our goals. The difference between those who succeed and those who don’t is their readiness for change. Evaluating our mental and emotional readiness increases the probability of success anytime we undertake a major change. As you set resolutions for the New Year, consider the following: Do you know your whys ? Just knowing that something is good for us may not be enough to sustain us when inevitable setbacks occur. Health goals that someone else goaded us into setting falter in the headwinds of our biological resistance to change. Strong, clear internal motivation empowers us to stay the course when we feel like giving up. Why do you want to improve your health? How powerful is your commitment? Do you know your why nots ? Positive life changes may bring undesirable repercussions. For example, a gamer who decides to spend less time online may miss socializing virtually with their gamer friends. Abstaining from alcohol may mean foregoing happy-hour get-togethers with colleagues after work. A smoker may worry about gaining weight if she gives up cigarettes. What will you have to sacrifice to fulfill your goals? Are you prepared to accept the consequences? Do your whys outweigh your why nots? Who can support or hinder you? Our pursuit of personal improvement will impact the people around us in both positive and negative ways. For example, my neighbor’s marriage ended when she conquered her chronic obesity. Who are your cheerleaders and how can you solicit their support? Who might try to sabotage your efforts? How can you mitigate their resistance? Finally, look inside. We are all susceptible to imposter syndrome, which can lead to self-sabotage. Do you believe that you are worthy of achieving your goals? Accomplishing health improvements may change how other people see you, as well as how you see yourself. Are you prepared to embrace your new identity? What is your superpower? We all have strengths. Sometimes, we overlook our superpowers because they come so naturally to us that we just assume they’re easy for everyone. What personality traits have helped you be successful in the past? How can you leverage those strengths on your self-improvement journey?  What is your kryptonite? Reflect back on past resolutions that did not yield the desired results. What got in your way? How can you prevent that from happening in the future? Change can be scary. Even if the grass is greener on the other side, staying in an undesirable—yet familiar—situation can be preferable to hoisting oneself over the fence into unfamiliar territory. I understand how it feels because I, too, have stood at the crossroads of craving a change while—at the same time—fearing that my dream might come true. I attribute my success to clear intentions, willingness to make sacrifices, playing to my strengths and soliciting support from others. Whatever your journey, a little preparation can make all the difference in our experience. Are you ready? An Intentional 2025 Join my FREE Daily Intenders Club to receive ​a short intention-setting video​  every morning. An intentional life begins with intentional days.

Holiday season is in full swing. The whirlwind of shopping, decorating and celebrating will continue through the next few weeks. It's the time of year that simultaneously lifts our spirits and challenges our healthy habits. All of us will come face-to-face with sugar-laden treats at parties, in the break room at work, or delivered to our doorstep by the enthusiastic baker who lives down the street. Many of us will encounter snarled highways or delayed flights as we travel to spend time with loved ones. Some of us are also wrestling with year-end deadlines at work or the malaise brought on by brutal weather and early sunsets. Holiday Thrive Guide My holiday gift to you are proven techniques to help you sail through the holidays with ease. They are simple to do and easily fold into a hectic schedule. Your Survival Guide With a little intentional effort, we can embrace all the pleasures of this joyous season. These practices will help you reduce stress and resist overeating. 1 Intentional Breathing Stress causes our respiration and heart rate to accelerate. Slow belly breathing has an immediate calming effect on the autonomic nervous system. Intentional breathing is available to us anytime, anywhere—sitting in traffic, standing in line or seated across the dining table from your drunk uncle. This 2-minute guided breathing session includes breath retention and longer exhales—techniques that enhance the sensation of relaxation. Deep breathing is not only effective at dispelling stress in the moment. Practicing intentional breathing every day--whether you feel stressed or not--builds resilience. Over time, things that you used to find annoying won't bother you as much. 2 Intentional Nutrition We are more successful when we focus on what we want to experience versus what we want to avoid. Instead of struggling to resist tempting holiday dishes, focus on eating at least 5 servings of fresh fruits and vegetables every day. Stock up on apples, pears, carrot sticks, leafy greens, oranges, grapes, pineapple, cauliflower, celery, cucumbers and berries. Feeding our body well makes us less susceptible to unhealthy temptations, plus the fiber in fresh produce dampens the insulin response if we do indulge. It’s especially important to consume fresh produce (without the ranch dressing) before attending an event that includes heavy hors d’oeuvres. Although raw produce provides some protein (a single navel orange contains 1.27 grams), add raw, unsalted pumpkins seeds or nuts—such as almonds, cashews, or pecans—to your salads. A little bit goes a long, though; although nuts are leaner than animal protein and higher in unsaturated fat, they are also a source of saturated fat. 3 Intentional Movement Physical activity is another effective method to release the symptoms of stress. Since winter weather is not conducive to outdoor activities, try the Blowout technique or dancing to get your blood flowing in the comfort of your home. Hundreds of studies have concluded that tapping on acupuncture points relieves symptoms associated with post-traumatic stress disorder (PTSD). Research conducted by Peta Stapleton, PhD has demonstrated that tapping also alleviates cravings in people with food addiction. Tapping helps me resist my weakness for potato chips! Use this 7-minute guided tapping session to promote inner peace and boost your willpower. 4 Intentional Hydration Make a plan to drink more fluids—particularly water. Adequate hydration is essential to good health whereas dehydration intensifies cravings for sweet foods. The recommended daily fluid intake varies by individual, activity level and time of year. Harvard Medical School recommends 15.5 cups of fluid for men and 11.5 cups for women. Keep in mind that all beverages—plus the fluid in fresh produce—count toward our daily intake so you may need to drink only 4-6 cups of plain water. Avoid beverages sweetened with sugar or artificial sweeteners. With the holiday festivities looming large in the windshield, we may not be giving much thought to January. But, just around the bend awaits a new year and the well-intentioned resolutions that traditionally accompany the first month. Not only will the practices carry you through the holidays, they can elevate your health all year round. Why wait until January when you can start today?

Friends and I were enjoying a pre-concert dinner last week when conversation turned to a new TV series that everyone (but me) was watching. “Have you seen the latest episode,” someone asked. “Not yet,” someone else replied. “Don’t tell me what happens!” Their enthusiasm was contagious so the following night I streamed the first installment. Brimming with violence, torture, deception and addiction, it was too dark for my taste. The Quality of Our Vibes Since becoming immersed in the study of quantum physics and energy healing, I am more attuned to my energetic vibrations. I notice how my environment affects me physically, emotionally and spiritually. As a result, I gravitate toward uplifting food, music and books. This does not mean I only eat fresh produce, listen to bouncy tunes and read educational non-fiction. On the contrary, I indulge in a square of salty, dark chocolate after dinner and keep up with current events. But I monitor my consumption and adjust as necessary to maintain a high vibratory state, especially before meeting with a client. As we explored in a past article , humans are susceptible to “catching” emotions from others; a phenomenon known as emotional contagion. During a Healing Touch (HT) session, the client and healer entrain to each other’s oscillations. It is my responsibility as a healer to emanate high-frequency vibrations such as unconditional love. No doubt you have experienced music that elevated your mood or a movie that tugs the heartstrings so forcefully the theater resounds with sniffling. While an occasional good cry provides an emotional release that leaves us feeling as cleansed as city streets after a rainstorm, a steady diet of tearjerker movies could be as unhealthful as a breakfast of ice cream and soda. Considering the incessant bombardment of low vibes in nasty social media posts and dire predictions about the future of humanity, it is more important than ever to make note of the vibrational quality of what we are consuming. Low vibrations impair our immune system and digestive function while raising our vibration increases heart rate variability (HRV) bringing the systems of our body into coherence. Whenever you start feeling down, intentionally seek out sources of feel-good emotions. Tips to Raise Your Vibe Indulge in a Buddha bowl of fresh veggies and lean protein. Create a high-vibe playlist of your favorite songs, binaural beats or affirmations . I frequently play the healing music of Barry Goldstein during HT sessions. Limit your consumption of the news, violent entertainment and highly-processed foods. Practice intentional breathing or tapping . Engage in an invigorating walk or workout . Clear out your space by donating items you no longer need. Instead of resisting depressing rumination replace undesirable thoughts with mental images of an uplifting experience (real or imagined). Recite the Serenity Prayer, “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” If helpless or disheartened emotions persist, seek the support of a professional therapist. Free Shield Meditation In this free meditation , I teach you how to energetically shield yourself from emotional contagion.

Ananda rises in the inky darkness of 4:00 A.M. to join the other Buddhist monks shuffling toward the main hall for hours of chanting and silent contemplation. When the singing bowl chimes, he will exchange his meditation cushion for his alms bowl. Heedless of the weather, Ananda joins the procession of barefoot monks silently treading the damp forest path to the village. They pause at each simple hut for a contribution to every monk's bowl; perhaps a dollop of rice, a ladle of beans, cubes of crispy tofu or seasonal vegetables and fruits. In exchange, the monks bestow blessings of gratitude on the bowed heads of the villagers. As the sun ascends overhead, Ananda and the other monks retreat to the monastery to gratefully consume the day's meal. What's a Buddha Bowl? A Buddha bowl, aka a grain bowl, is an intermingling of various ingredients resembling the concoction that collects in Ananda's alms bowl. The most appealing bowls offer a pleasing variety of colors and textures. Begin with a grain. Rice (brown, jasmine or basmati), farro, quinoa , pearl couscous, bulgur or soba noodles cook quickly or can be made ahead and stored in the fridge until you are ready to assemble your bowl. Choose a lean protein such as lentils, tofu , tempeh , chickpeas or other beans. Keep in mind that grains like quinoa and farro also contribute protein. Go crazy with colorful veggies. I try to always have leafy greens on hand like lettuce, spinach and kale. Toss in whatever else you like--celery, carrots, bell peppers, tomatoes, cucumbers, green beans, radishes, cauliflower, edamame, onions, broccoli, sweet potatoes, squash, cabbage, mushrooms, scallions, avocados, apples, dried cranberries and more. Change up your preparation method for even more variety; for example, buy a bag of carrots or radishes and serve them raw one night and roasted the next. Throw in something crunchy such as chopped nuts, pumpkin seeds, roasted chickpeas or toasted pine nuts. Garnish with sun-dried tomatoes, olives, chili crisp or chopped herbs. Finally crown your bowl with a scoop of humus or a nutritious homemade dressing. I like to start with a few tablespoons of tahini , which is loaded with heart-healthy unsaturated fat. Add fresh squeezed lemon juice, EVOO, mustard, maple syrup and enough ice-cold water to create a creamy consistency. Benefits of Buddha Bowls Not only is a Buddha bowl a tasty way to use up veggies languishing in the fridge, it is also a nutritious approach to get dinner on the table quickly after a long day at work. Wash, chop and roast veggies in advance to save even more time. With all the veggies plus grains, Buddha bowls are inherently high in fiber. Experts estimate that most Americans consume less than half the recommended amount of fiber although clinical trials associate high-fiber diets with lower bodyweight, systolic blood pressure, and total cholesterol. A 2019 meta-analysis published in the journal Lancet concluded that high-fiber diets reduce the risk of cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer. How much fiber should you consume? Use this calculator to find out. A Sacred Practice Enjoy this moving video that follows modern-day Buddhist monks on their daily alms round in Thailand. Lemon Tahini Dressing The dressing is the crowning glory of your Buddha bowl. Homemade dressings are easy to make and free of the additives found in bottled dressings. Try this free recipe for lemon tahini dressing.

My neighbor listens to music while he tinkers on his motorcycle; not so loud that I can hear the melody—just the thrumming bass line...boom boom boom. It reminds me of my apartment-dwelling days when my head and heart would pulsate with the pounding rhythm emanating from speakers in the unit upstairs—or so it seemed. While it may speed up with exertion or slow down during sleep, we perceive the human heartbeat as the steady tick-ticking of a metronome. In reality, though, we are energetic beings in constant flux. Your next inhale will replace the air in your lungs right now. Your bloodstream is transporting nutrients to hungry cells. Metabolic by-products are trucked away for elimination. Instead of pumping away mindlessly, a healthy heart continually responds to fluctuations in our body and the environment. Scientists call this our heart rate variability (HRV). Although we cannot detect these minuscule variations-only fractions of a second long-there are devices that offer a glimpse into how our heart is performing. Experiments conducted by researchers at the HeartMath Institute reveal a correlation between our HRV, other bodily functions (such as breathing), mental processes (such as problem-solving) and emotions. Feelings such as anger or frustration, for example, cause the heart to beat in a rigid staccato producing an erratic HRV pattern reminiscent of spiky white-capped waves on a stormy sea. Under the command of a rigid heartbeat, our body strains to function like a an orchestra without a conductor to keep the musicians in sync. One aspect of our nervous system is attempting to surge forward while another aspect is pushing back--similar to driving with the parking brake engaged. Over time, the strain manifests as dis-ease. When we focus on feelings of appreciation or gratitude, however, our HRV waveform smooths out like gentle waves caressing the beach. Other psychophysiological aspects including respiration, blood pressure and brain waves synchronize with the heart in a flowing dance. Our entire being comes into a state of wellness that HeartMath calls coherence. At first it seemed counterintuitive to me that a consistent heart beat length represents disordered functioning. But, just as a flexible tree can bend with the wind instead of break, we are better equipped to deal with challenges when our heart adjusts its rhythm in tune with the circumstances. A high HRV is associated with cardiovascular fitness, clear thinking and resilience to stress. With our nervous system flexing in harmony with the heart, we can perform tasks with ease. The doorways to creative insight and intuition open wide. The HeartMath Institute provides ​instructions for techniques​  such as the Quick Coherence for Adults and the Shift and Shine for Preschoolers on their website. The image below shows how a participant's respiration, HRV and blood pressure changed when they practiced HeartMath's Quick Coherence technique at the 300 second mark. HRV biofeedback devices calculate our HRV so we can get real time feedback while we practice techniques that promote coherence. These devices are widely available for personal use. They monitor our heart rate at the earlobe, wrist, chest or thumb. Studies indicate that HRV biofeedback training helps mitigate symptoms of depression and post-traumatic stress. A study published in ​Frontiers in Physiology​  found that just 5 sessions of HRV biofeedback training helped healthcare workers recover from the stress of caring for COVID patients. Not only does the ability to intentionally raise your HRV improve your own emotional self-regulation, it can enhance your relationships with others through social coherence as described in ​Frontiers in Public Health​ . These positive effects extend to our relationships with animals, too. The graph below illustrates coherence between Ellen and her horse, Tonopah, when she practiced HeartMath's Heart Lock-in technique for 3 minutes. ​Multiple studies​  have assessed the use of HRV as a mental health screening tool. A ​meta analysis​  published in 2023 concluded that HRV is an accurate and cost-effective method to evaluate emotional health. Perhaps someday checking our HRV will become a standard procedure in clinics and hospitals. Note: All the graphs in this article are from the HeartMath Institute's ​ website ​ . HRV Biofeedback Training If you want to give HRV biofeedback training a try, I recommend Inner Balance . I have used my device for over five years. In recent years, HeartMath held a sale around the holidays. Intending for a Peaceful Election in the U.S. Election day is nearly here in the U.S. Regardless of our political persuasion, I believe we all want to see this election go smoothly. This week my Power of Eight intention group held space for a peaceful election. As we sat in collective silence, I could sense others beyond our little group radiating the same desire into the field. If you feel so inclined, I invite you to spend a few moments intending for safe polling stations and timely acceptance of the voting results. Your intention matters. You can learn more about the power of group intentions in the book "The Power of Eight" by Lynne McTaggert. Visit the Community tab on her website to join a Power of Eight group. Never miss a post by subscribing to my free newsletter at IntendWell.US

Autumn was my grandmother’s favorite time of year. She shared this revelation one evening in late summer. We were hiking the hill behind the farm, fingers of the golden hour streaming through the trees on the ridge line above us. At the time I was too young to appreciate autumn's beauty. I preferred the summer months when my mom didn't rush me out of bed in time to catch the school bus. Now that I am the age of my grandmother on that early September hike, I appreciate the wisdom of her words. As snuggly woolen sweaters reemerge from the back of the closet, my senses revel in the crunch of a juicy apple, trees aflame with breathtaking reds and golds, the aromas of cinnamon and nutmeg. I trade my overnight oats with fresh berries for a warm bowl infused with spices, bits of chopped apple and drizzled with maple syrup. It's time to bid farewell to summer produce and embrace the return of the pumpkin! What is a Pumpkin? Pumpkin is a generic term for a variety of squash species in the gourd family, which also includes cucumbers, zucchini and melons. Seasonal decorations feature the common field pumpkin, cucurbitaceae pepo, while canned pumpkin puree is made from cucurbitaceae moschata also known as winter squash. Because it begins life as a fertilized flower, a pumpkin is technically a fruit. Although native to Central and South America, the top five producers of pumpkins are China, India, Russia, Ukraine and the US according to the  Food and Agriculture Organization  of the United Nations. Within the US, Illinois ranks as the top pumpkin producing state. The precise amounts of macronutrients (proteins, carbohydrates and fats) varies depending on the type of pumpkin and where it was grown. Pumpkin and other winter squash really shine from a micronutrient perspective. The bright orange color is a clue to the presence of beneficial antioxidants like beta carotene. Also found in carrots and sweet potatoes, beta carotene protects us from the harmful effects of oxidative stress such as certain cancers, heart disease and cognitive disorders like Alzheimer’s disease. Beta carotene also promotes skin, lung and eye health. The Pulp, The Seeds and The Peel The pulp of cucurbitaceae moschata is rich in vitamin A, vitamin C, vitamin E, as well as manganese, magnesium, and potassium.  Busy cooks may prefer the convenience of canned pumpkin puree, which is 10% protein and 6% heart-healthy unsaturated fat. The carbohydrates in canned pumpkin are primarily fiber and polysaccharides, a form of complex sugar that doesn’t raise blood glucose levels the way that simple sugars do. Be sure to pay attention to the labels as grocery stores stock the pumpkin puree next to cans of heavily sweetened pumpkin pie filling! Use pumpkin puree in chili, casseroles, curries, oatmeal, pancakes or (my favorite) smoothies. Since 1938, the Food and Drug Administration (FDA) has permitted the cans labeled 100% pumpkin puree to include other types of winter squash such as butternut squash (aka butternut pumpkin in some countries), which offers the same healthful benefits.  Many grocery stores sell butternut squash already peeled and seeded. After cutting into bite-sized pieces, I toss the squash in extra virgin olive oil, season with salt, pepper and cinnamon before roasting at 450 degrees until tender. Then I combine it with risotto and wilted spinach. I always keep raw, organic unsalted pumpkin seeds, or pepitas, on hand to sprinkle over unsweetened plant-based yogurt, oatmeal, salads or grain bowls. Pumpkin seeds are 25% protein and high in potassium, zinc, phosphorus, selenium, fiber and unsaturated fat including essential linoleic acid. Research shows that pumpkin seed oil boosts the effects of anti-inflammatory drugs. Just as with acorn or delicata squash, the peel of smaller pumpkins is edible. Add slices of roasted unpeeled fresh pumpkin to buddha bowls or blend into soup, hummus or salsa. A 2006 study found that pumpkin peel supports the growth of healthful microbes in our gut.  The peel of pumpkins that are too tough to eat is often discarded. Since the peel is particularly high in beta carotene, innovative food developers are using the peel to make pumpkin dog treats, pumpkin "jerky" and combining powdered pumpkin with flour to make noodles and baked goods.  Let Food Be Thy Medicine A 2023 article in  Food Production Process and Nutrition  touts pumpkin as an inexpensive "pharma food" that can help restore the world’s health following the pandemic. In addition to positive effects on blood pressure, blood sugar, cholesterol, and mood, pumpkin strengthens the immune system’s defenses.  What's your favorite way to enjoy pumpkin?  Drop me an email and let me know . References ​ Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.) ​ ​ Physicochemical, nutritional and functional properties of Cucurbita ​ ​ A review on biochemical constituents of pumpkin and their role as pharma foods; a key strategy to improve health in post COVID 19 period Pumpkin Chili This simple recipe combines pumpkin puree with beans and veggies. Pumpkin Recipes Here's a list of free pumpkin recipes from one of my favorite recipe creators, Nisha Vora. The Story of Leafing The artwork shown above, "Leafing," is from my End in Mind exhibit, a celebration of life in the memento mori style. Learn the story behind this piece and how I created it .

Every year I dutifully visit my primary care physician for my annual check-up. Despite a normal blood pressure and ideal body mass index, my office visit summary always includes the recommendation to “intensify low-fat diet.” What is a low-fat diet? How has decades of low-fat eating affected the health of Americans? What is Fat? What is fat? Just as with protein and carbohydrates (the other two macronutrients in our food), dietary fat plays an important role in nourishing our body. We use the fat we eat to build cell membranes, produce hormones and absorb fat-soluble vitamins as well as generate energy. There are different types of fat. Fatty acids, or fats, are primarily chains of carbon molecules in various configurations. If all the hydrogen receptors on a carbon molecule are occupied, the fat is saturated. Saturated fats are solid at room temperature. Examples include lard, coconut oil, the strip of fat along the edge of a steak or the yellowish globs on raw chicken. Fried and fast foods, processed meat products like sausage, nuts (cashews, macadamia and Brazil), dairy products like cheese and ice cream, as well as processed bakery products tend to be high in saturated fat.  In unsaturated fats some of the hydrogen receptors are unoccupied. If one receptor is empty, the fat is monounsaturated whereas if more than one receptor is available then the fat is polyunsaturated. Unsaturated fats are liquid at room temperature. Plant-based oils such as olive, canola, sunflower, corn, soybean, and flaxseed oils are unsaturated. Food sources of unsaturated fats include nuts (almonds, hazelnuts, pecans, and walnuts), seeds (pumpkin, flax, and sesame), avocados and fish. Trans fatty acids (TFA) are a man-made fat in which the available receptors on an unsaturated fat are artificially populated with hydrogen. TFA was created as a healthy alternative to saturated fat with the same mouth feel and shelf stability. TFA first appeared on supermarket shelves in 1911 when Proctor and Gamble introduced Crisco.  Also known as partially hydrogenated oils, TFA was widely used in processed foods until the FDA announced a ban in 2015 due to research linking it to an increased risk of heart disease. This has been a lengthy process as the FDA had to extend the initial target deadline of 2018 to 2023. Essential Fats Although our body is efficient at converting the nutrients we eat into the substances that it needs to function, there are 2 types of unsaturated fats that our body cannot manufacture. We can only get these essential fatty-acids from our diet. One is alpha-linolenic acid (a type of omega-3 fatty acid), while the other is linoleic acid (a type of omega-6 fatty acid). Walnuts, some legumes, flaxseed, chia seeds, deep sea fish and leafy greens are sources of omega-3’s. Foods rich in omega-6 fatty acids include sunflower seeds, pumpkin seeds, almonds, pecans, pistachios, and legumes.  Omega-6’s are also found in plant-based cooking oils (safflower oil, sunflower oil, corn oil and soybean oil) which are often used in processed foods. So while intentional effort is needed to ensure adequate intake of omega-3, most people consume more than enough omega-6. The Low-Fat Diet Craze The origin of the low-fat diet craze dates to research from the 1940’s that established a correlation between high-fat diets and high-cholesterol levels, which has long been considered a predictor of heart disease. Despite nearly 100 years of low-fat eating, however, Americans are struggling under the weight of an obesity epidemic and heart disease remains the leading cause of death in the U.S. according to a  2024 article  from the American Heart Association. Research by the  Harvard  School of Public Health reports that products marketed as low-fat contain additives that wreck havoc on our metabolism and encourage overeating. It is generally accepted that diets high in fats, especially saturated fats, lead to high cholesterol and cardiovascular issues. Yet, some studies indicate that people appear to  benefit from a diet high in saturated fat . Many adoptees of the carnivore diet report losing weight and feeling great while bingeing on bacon and bun-less cheeseburgers.  In my opinion, we need to consider what a person was eating beforehand. For example, if someone previously ate a lot of sugary processed foods a high-fat, high-protein diet  could  be an improvement—at least temporarily. Although someday researchers may discover that saturated fat is not the culprit, I recommend choosing sources of unsaturated fat until more is known. How Much Fat Do You Need? When it comes to macronutrients, we need a smaller quantity of fat because it is energy-dense with 9 calories per gram compared to 4 calories per gram for protein and carbs. Researchers have observed that rats fed a low-fat diet will eat more food to compensate for the caloric deficit. The Acceptable Macronutrient Distribution Range (AMDR) for fat intake is 30-40% of total energy intake for children age 1-3 years, 25-35% of total energy intake for children age 4-18 years and 20-35% of total energy intake for adults.  Use this  free USDA calculator  to determine your recommended fat intake based on age, gender and activity level. Then choose foods high in unsaturated fat.  Although it is not required, some products (like the chia seeds shown below) list the amount of each type of fat on the nutrition label. Otherwise, for products like the pumpkin seeds shown on the right, you can subtract the amount of saturated fat from total fat to calculate the amount of unsaturated fat. Personally, I break my overnight fast with a concoction of rolled oats, chia seeds and flax seeds soaked in almond milk, combined with pumpkin seeds, almonds, unsweetened plant-based yogurt and fresh fruit. The basic recipe not including the fruit (since that varies depending on what I have on hand) provides 6 grams saturated fat, 45 grams unsaturated fat plus 35 grams protein. As a fermented food, the yogurt provides probiotics to support my gut microbiota.  As a Healing Touch Professional, I believe that there is more to wellness than what we eat so I also pay attention to my thoughts and emotions.  You may be wondering why my doctor believes I need to “intensify low-fat diet.” That, my friend, is a story for another day. My Break Fast Concoction Combine 1/4 C rolled oats, 1/4 C chia seeds and 2 tablespoons flaxseeds. Add 1 1/2 C almond milk. Stir well. Let sit for a few minutes and stir well again. Cover and refrigerate overnight. In the morning, add  fresh fruit, nuts, seeds and a dollop of plant-based yogurt. Never miss a post by subscribing to my free weekly newsletter at IntendWell.US

What images come to mind if I ask you to think of a rose bush? Perhaps blooms of red, pink, yellow or white furled around shadowy depths? Or did you envision prickly thorns concealed by saw-toothed leaves? Perhaps a cloying aroma that tickles the back of your throat? Unless you are a gardener, I doubt you considered the rose bush’s hairy roots stretching through garden soil to lap up the remnants of the latest rain shower. Yet, there is no rose bush without the roots to sustain it. What comes to mind if I ask you to name the predominate emotions circulating in our collective field? Anger ranks high on my list as I have been feeling strong waves of it lately. Since I’m usually sanguine (my friend’s word - not mine), I’ve had to ask myself —where is this anger coming from? Is it mine? You may recall from the issue on emotional contagion that—just like viruses—we can catch emotions from other people. I came to the conclusion that yes—I had contracted a contagious emotion… but it isn’t anger. Anger is merely a thorn. Buried below the surface is the more insidious root—the emotion of fear. Consider the thorny topics generating the most heated debate. If we trace the stems of those prickly barbs to their roots, we find trepidation about our foundational physiological and safety needs according to ​Maslow’s hierarchy​ . Affordable housing is in short supply. Extreme weather events threaten homes and crops. Anywhere people congregate in large groups—schools, grocery stores or concerts—is a viable target for inconceivable violence. As shifting demographics reshape our communities disparate cultures are forced to coexist. In addition, the support systems that sustain us during periods of change have not fully recovered from the isolation of the pandemic or have broken apart over political divides. Of course, we feel fearful. How could we not? Why Anger Feels Preferable to Fear Fear is an uncomfortable emotion. Vibrating at 100 Hz, fear engenders a sense of vulnerability and impotence. It prods our survival instinct with icy fingers. At 150 Hz, anger thaws the helplessness of fear. Anger feels powerful, legitimate — even righteous. It’s a more socially acceptable emotion. Instead of owning our anger, we can point to what “they” said or did as rationale for making  us feel angry. As Dr. David Hawkins points out in his book Letting Go: The Pathway of Surrender : “We typically feel so much guilt about anger that we find it necessary to make the object of our anger “wrong” so that we can say our anger is “justified.” Few are the persons who can take responsibility for their anger and just say “I am angry because I am full of angriness.” Although anger might feel better than fear, any chronic low-frequency emotion will take a toll on our health. The energy required to sustain anger depletes our body’s ability to fight infections, eliminate pre-cancerous cells and replenish bones, blood and muscle. Recurrent anger ​damages the cardiovascular system​ . According to Dr. Hawkins, depression, headaches, arthritis, hypertension and lack of physical stamina are some of the dis-eases that can arise from persistent anger. Steps to Dissipate Fear and Anger Trace the anger to its roots . Unearthing the origins of our anger enables us to identify the fear that nourishes it. Sometimes merely facing our fears head-on loosens their hold on us. Through deep introspection, I identified the fears that had ignited my irritability. With its roots exposed, my anger lost its sustenance. Remember that anger is a choice . Shrug off criticisms as unworthy of your time and attention. Recall the words of Eleanor Roosevelt, “No one can make you feel inferior without your consent.” When people disparage my YouTube videos or weirdly-colored hair, I get to decide whether to feel wounded or not. If someone lobs an unkindness in your direction, step aside and allow it roll away. If it persists, consider what you can learn from your anger . Ask yourself why the situation makes you angry. I find it immensely insightful to approach this exploration in writing. It make take several journaling sessions but eventually the “aha!” will happen. Understanding your hot buttons disables them. Anger can be a powerful motivator . When something upsets me, I allow myself a grace period to wallow in my emotions before taking constructive action such as changing my behavior or adjusting my expectations. Withdrawing, retaliating, complaining or trying to change someone else is not constructive action. Clinging to resentment accomplishes nothing except damage to our health. What do you think are the predominate emotions right now and how are you processing them? ​I would love to hear​  your thoughts. Letting Go For a deeper exploration of emotional wellbeing, I highly recommend Letting Go: The Pathway of Surrender by David R Hawkins, M.D., Ph.D. Subscribe to my free weekly newsletter and other resources at IntendWell.US