Ara Wiseman

Month: April 2020

Timely Nutrition Tips

Timely Nutrition Tips

We can empower ourselves by choosing what we put into our bodies. We need to take control by strengthening our immune system, to remain strong and healthy through these times. Become mindful of your thoughts. If you are thinking negative thoughts, remind yourself of the things you are grateful for. When you are grateful you can’t be miserable! Try journaling, going for walks in nature, practicing deep breathing exercises and eating nutrient rich foods. Make sure to drink enough water to hydrate your brain and body; at least 1–2 liters of pure water per day. Water flushes out toxins, reduces headaches and gives you energy. Squeeze fresh lemon or put cucumber slices in your water. Do not consume too much caffeine. It can deplete your stores of vitamins & minerals leading to a decreased ability to handle stress. Avoid all caffeine sources within 10 hours of going to sleep, including coffee, tea and green tea. Have a raw dark leafy green salad every day with lots of vegetables. Incorporate beets and celery into your salads and meals. Increase your fresh fruit intake. Fruit is full of nutrients, water, fibre and the sun’s energy. Fruit gives you everything your body needs and helps your body to heal. Start to incorporate exercise/movement into your day. People who exercise and move their body regularly maintain a consistent weight, are less prone to overeating and cravings, and are more confident. Exercise is the healthiest alternative for getting an endorphin rush, which will help to reduce stress. Do not consume foods that stress the body, such as sugar, sodium, vegetable oils, too much caffeine, artificial sweeteners, preservatives, soft drinks, junk foods, white flour products, and fried foods. Incorporate complex carbohydrates, such as fresh organic fruits and dark leafy greens and vegetables in a variety of colors into your daily meals. This will provide the vitamins, minerals, and antioxidants needed to nourish you and to help you feel calm. Add a lot of garlic and onions to your meals to add vitamin C, folate, biotin, chromium, and calcium. Consider making a vegetable soup with onions, garlic, ginger, carrots, celery, mushrooms, potatoes and parsley. It is a healing and soothing meal that provides health benefits when feeling run down or worn out. Bake healthy muffins and cookies by using oat flour in place of white flour, coconut sugar in place of regular sugar and flax in place of eggs. Zinc boosts your immune system and kills viral cells. Include raw unsalted pumpkin seeds, sprouts microgreens, collard greens, radishes, artichokes, nettle leaf, parsley, onions and raw honey.[1] Increase foods rich in folate, such as citrus fruits, avocados, asparagus, lima beans, beets, cabbage, bananas, Brussels sprouts, dates, cantaloupe, mushrooms, walnuts, and green vegetables, such as spinach and broccoli. A deficiency of folic acid has been linked to depression, as it can lead to low serotonin (our feel good neurotransmitter) levels in the brain. Increase selenium in your diet to help with your mood. Selenium is found in Brazil nuts, garlic, mushrooms, broccoli, onions and sunflower seeds. Individuals with selenium deficiency have been shown to be more anxious, irritable, hostile and depressed. Just two or three Brazil nuts a day gives you the right amount of selenium. Heal Your Gut. Take probiotics daily to help your digestion and improve the balance of healthy bacteria in your colon. This will reduce inflammation, help with anxiety and boost your immunity. Make sure to practice deep breathing exercises for at least 10 minutes per day. Deep breathing relaxes your mind, energizes your body, increases circulation and lymph flow and settles emotions, allowing you to feel more at peace. Book a virtual nutrition session for meal planning ideas to increase immunity, calm your nervous system and for weight management. [1] https://www.medicalmedium.com/blog/zinc-essential-mineral-for-health ©2020 Ara Wiseman Nutrition & Healing. All Rights Reserved.

Self-Compassion During This Time

Self-Compassion During This Time

(Written by Steffi Black) Honour your emotions. Create a mini-plan that lays out your day and makes you feel centered. Start new routines, including one minute breath work. Start an online exercise and meditation program – many places are offering free programs. Start a journal to become more in touch with your feelings. Clean and declutter – start a new fresh template for your work and life organization. Keep online networking so you can feel part of a community. Join Zoom and start a video chat with a work and/or a friend group. Join an online community on Facebook that is sharing where you can help people virtually. We feel good when we help. Read books that keep you uplifted and hopeful. Authors like Tara Brach, Eckhart Tolle, Michael Singer, etc. Try a new calming activity like QiGong or yoga. This teacher is offering a month free: https://www.yoqi.com If someone has expressed that they’re having difficulties, reach out to them. Ask for help yourself. You are not alone. We are all in this together. Let’s be a community that supports each other with kindness and compassion. Steffi Black, Kindness Advocate To reach Steffi, please go to: www.steffiblackcoaching.com

A Collective Exhale

A Collective Exhale

This uncertain time has been one of heartbreak, tremendous pain, health struggles and grief for many of us. Our health is precious and we have to handle it with care. We owe it to ourselves to find things that we can learn from this experience in order to grow. Difficult times often make us stronger, and this unpredictable and challenging time can also be an opportunity for a reset and a much-needed pause. I remember how a few months back I was feeling run down and wishing for the time to rest, slow down and recover. I have always thought of rest as a privilege. The nature of our lives does not always afford us the time needed to rest. But here we are, forced to be at home, and many of us have a lot more time on our hands. When we first entered our present version of isolation, I felt that if I wasn’t working enough then I wasn’t accomplishing enough. I realized that I was operating from a place of fear, causing me to feel powerless and vulnerable. According to Patti Conklin, Ph.D., the word FEAR stands for Forgetting Every Available Resource. We need to just step back, release the fear, and have trust and faith that every resource is already inside us. When we are in fear we can’t see the forest for the trees. Fear releases stress hormones, triggering left-brain dominance and keeping us searching externally for answers. I then began to relax into the situation and became aware of my thoughts and reactions. The beauty of our experiences often gets revealed when we embrace it and are able to change our perception, have faith and trust, and feel deep gratitude. Being able to see everything as a blessing. My mother moved in to stay safe and I have had a lot more time with her. I’m happy to say that she’s eating a lot more healthfully, she doesn’t have a choice (☺), and we’ve been enjoying our time together. It’s been a blessing in so many ways for both of us! This can be a time to go inwards and ignite our creativity. Isn’t that what we are meant to be doing? Being creative is part of our soul’s yearning. We can often become myopic and stuck in our limiting patterns. I remember a sign once said, “Change is inevitable, growth is optional.” Our growth is no longer optional. What existed before has changed. Rest is essential and part of the protocol to keep us healthy and strong. Now is the time to nourish ourselves on every level and  take a collective exhale as we are forced to slow down and take inventory of our lives. Let’s use this time to get ourselves healthier. This can be an opportunity to practice deep breathing, meditation, yoga, tai chi, pilates, being creative with new recipes and of course eating healthfully! ☺

Colourful Cabbage Rolls

Colourful Cabbage Rolls

Colourful Cabbage Rolls Ingredients: 2 cups brown basmati rice cooked 3 cups cremini mushrooms sliced 2 small or 1 large yellow onion chopped 3 cloves of garlic minced 1 can of lentils drained and rinsed 1 cup vegetable broth 4 large collard green leaves (cut very bottom off, so it is even on the bottom) 4 large purple cabbage leaves Sauce: 2 tablespoons low sodium Tamari sauce 2 tablespoons vegetable broth 1-tablespoon rice wine vinegar 1-tablespoon maple syrup 1 – 2 garlic cloves minced 1 teaspoon grated ginger 1-tablespoon sesame oil Preheat oven to 350. Prepare the rice. Sauté the onion and garlic in a little vegetable broth until onion is translucent and soft. Add the sliced mushrooms and sauté until brown. (The mushrooms contain water, so you won’t need to add any more vegetable broth at this point). Add the lentils and sauté. You may need to add a little vegetable broth to prevent it from sticking to the pan. Combine with rice and add sea salt and pepper to taste. In a large pot boil water. Once the water is boiling turn the heat down and blanch each collard green leaf and cabbage leaves for a couple minutes and then rinse under cold water or place in a bowl with ice. Place the leaf down on a work surface and put a heaping tablespoon of the brown rice and lentil mushroom mixture on the leaf. Fold the sides to the middle snugly but not too tight then fold over the top and bottom. Place in a Pyrex baking dish covered with parchment paper and place with the seam down. Continue with remaining leaves and cabbage. Prepare the sauce and pour over rolls. Place baking dish in oven and bake for 35 – 40 minutes until soft. Enjoy!

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