All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com

mind body breath

Mind-Body-Breath Connection: Breathing Techniques For Wellness

by Uncategorized,
Have you ever stopped to think about your breath? Breathing is one of those things we do unconsciously, without even giving it a second thought. After all, it's just a natural part of our autonomic nervous system, right? Well, it turns out that our breath is far more powerful than we might realize.
 
There's something called the mind-body-breath connection, and delving into this fascinating topic could unlock a world of transformation for your health and wellness.

The Mind Body Breath Connection

The mind-body-breath connection is centered around the idea that how we breathe affects not only our physical body but also our mental and emotional well-being.
 
Breathing is a fundamental aspect of our autonomic nervous system, often happening without conscious thought. Yet, the way we breathe can influence our stress levels, energy, and overall sense of well-being.
 
It's essential to understand that most of the time, we should be breathing through our nose rather than our mouth. Nasal breathing provides benefits such as filtering, moistening, warming, and slowing down the air before it reaches our lungs.
 
This, in turn, helps to promote a smoother exchange of respiratory gases and contributes to a sense of calmness in our body.

The Power of Nose Breathing

One essential practice to reconnect with the benefits of nasal breathing is to close your mouth. Yes, it's as simple as that!
 
By breathing through your nose, you can start to engage with your breath consciously and observe the changes in your body and mind. You might be surprised to discover that many people often resort to mouth breathing, unaware that they can achieve a greater sense of calmness and well-being by breathing through their nose.
 
So, let's clear something up about breathing through the mouth. While there are specific breathing exercises that may involve mouth breathing for particular reasons, the general principle is to prioritize nasal breathing.
 
By training ourselves to breathe through our nose, we can experience a profound shift in our overall well-being and discover that we often don't need to breathe as excessively as we thought.

The Practice of Breath Awareness  & Mouth Taping

Developing a breath-focused practice starts with building awareness of your breathing patterns.
 
You can start by taking some time each day to sit quietly and pay attention to your breath. Close your mouth and focus on the sensation of air as it enters and leaves your body through your nose. Notice any changes in your body, your circulation, and your emotional state as you become more aware of your breath.
 
By practicing breath awareness, you can gain insights into your breathing habits throughout the day and learn to recognize when you're mouth breathing, which can be incredibly empowering.
 
At this point, some of you might be wondering about the practice of mouth taping. It's a simple and powerful technique that involves taping your mouth shut during sleep. While it may sound a bit unconventional, mouth taping can provide fantastic benefits. By ensuring nasal breathing during sleep, you can significantly improve your sleep quality, wake up feeling more refreshed, and enjoy improved overall health and well-being.
 
You can start by practicing mouth taping during the day to become comfortable with the sensation. And if you're open to the idea, try it at night for around 90 days to experience a reset that could positively impact your health and sleep patterns.
 
Once you become accustomed to nasal breathing during sleep, you may find that it becomes a comforting and enriching practice.

Breathing for Children

When it comes to teaching children about the benefits of proper breathing, it's never too early to start. As a parent, you can gently encourage your little ones to practice nasal breathing.
 
For example, if your child is sleeping with their mouth open, gently encourage them to close their lips to promote nasal breathing. As they grow, incorporating breath-focused practices such as mindful breathing and meditation can help them develop healthy breathing habits from an early age.
 
As your children learn the language of breath, they can gain valuable tools for managing stress and emotions, and lay the foundation for a lifetime of good health and well-being. Providing a supportive environment for young children to develop healthy breathing habits can set them on a path towards enhanced physical and mental health.

Connect with Breath Experts

While the practice of breath awareness and nasal breathing can bring about remarkable changes, it's essential to recognize the significance of seeking expert guidance.
 
Breathing is a fundamental yet potent aspect of our well-being, and getting it right can positively impact various areas of our health. If you're considering delving deeper into the world of breath coaching and practices, consider reaching out to a breath expert.
 
These professionals can help guide you through breath awareness and provide tailored advice to ensure that you're engaging with your breath in the best way for your individual needs.
 
One breath at a time, you can tap into the incredible power of your breath for improved health, in mind, body, and soul.
 

Embracing the Power of Your Breath

Now that you understand just how influential your breath can be, you are equipped to embark on a fascinating journey of discovery and transformation.
 
By acknowledging the mind-body-breath connection and adopting practices of breath awareness and nasal breathing, you can unlock the potential for heightened well-being and overall health.
 
Remember, it's never too late to start paying attention to your breath. Whether you're nurturing your own well-being or guiding your children towards a healthy respiratory practice, the benefits of conscious breathing are far-reaching and compelling. So, take a deep, intentional breath through your nose, and let the journey of breath awareness and well-being begin.
 
One fascinating resource is the book Breath by James Nestor, it was a Healthy Readers Book Club selection and everyone learned a lot.

Best Practices for Breathing Well

1. Start young: Introduce gentle mouth-closing techniques for infants to familiarize them with nasally breathing from an early age.
 
2. Close your mouth: Increase awareness by gently closing your mouth to encourage nasally breathing. This switch can help calm the body and improve respiratory efficiency.
 
3. Tape method: Sleep with a small strip of micropore nasal breathing tape across the lips to maintain nasal breathing during the night, ensuring deep and uninterrupted sleep.
 
4. Mindful breath observation: Spend time observing the air entering through your nose, allowing for a deeper understanding of your body's breathing patterns.
 
5. Seek expert guidance: Explore breathing practices cautiously and seek professional advice for tailored recommendations, especially when exploring advanced breathwork techniques to avoid adverse effects.
 
In this episode I chat with Adam Stanecki, The Breath Geek as he teaches us how to Breathe Different.
real food

The Power Of Real Food: Nourishing Your Body, Mind, And Spirit

by habits, health,
In a world where convenience has become the norm, it is easy to overlook the importance of nourishing our bodies with real, wholesome food.
 
As The Ingredient Guru and a holistic nutritionist, I believe in highlighting the significance of understanding what's in our food and the impact it has on our overall health.
 
I also want to emphasize the connection between food and our well-being, not only from a physical perspective but also on a spiritual and emotional level.

Shifting the Paradigm: Food as Medicine

In traditional Western medicine, the focus often lies on prescribing medications to relieve symptoms. However, this approach only masks the underlying issue.
 
By shifting your perspective and beginning with food as the foundation of health, you start to optimally fuel your body. I want to encourage you to prioritize nourishment from real, whole foods with supplements only as a secondary measure.
 
By taking this approach, you can address the foundation, the root cause of your health concerns rather than simply managing symptoms.

The Myths and Truths about Calories

I'd like to start by challenging the commonly held belief that "a calorie is a calorie is a calorie." For example, there is a significant nutritional difference between an apple and ten peanut M&Ms, despite both having approximately 100 calories.
 
It's not just about the number; it's about the quality of the calories we consume. Understanding the nutritional value of the foods you eat is essential for promoting optimal health and weight management.

The Art of Reading Labels

Becoming an advocate for yourself and your well-being starts with knowing how to properly read food labels. A vast amount of the necessary information about your food is found on those labels.
 
Unfortunately, most people only focus on the calorie and macronutrient content while neglecting the details of the ingredients.
 
Manufacturers use clever marketing tactics to manipulate your choices, making it crucial for you to take the time to evaluate whether a food is truly nourishing and healthy.
 
Learn to really read the label and your health and wellness journey will be off to a good start.
 
The presence of food additives in our everyday food is something many people often don't pay attention to. One example is carrageenan, a common ingredient added for its emulsifying and thickening properties. It's found in virtually every aisle of the grocery store and yet it's been shown to be highly inflammatory and can cause gut health issues.
 
By properly evaluating the ingredients in your food, you avoid unknowingly consuming substances that could undermine your health.
 
When you stop and carefully think about your food, when you shift your mindset and view food as a conscious act of nurturing and nourishing, only then can you truly tap into a spiritual aspect of your relationship with food.
 
This shift towards conscious eating becomes an exercise in mindfulness and spiritual growth. You are more than just what you eat, you are a holistic being and it's important to approach nourishing yourself on all levels, incorporating mind, body, and spirit.

Making Real Food Accessible

Contrary to common belief, preparing real food does not have to be a time-consuming process. It is possible to create delicious and nutritious meals efficiently. There is so much joy and satisfaction that comes from preparing meals with intention, taking into account the ingredients and their impact on your well-being.
 
Plus, with the rising cost of food, choosing a real food, prepared at home diet, is not only good for you, it's good for your wallet.

Conclusion

Food is more than mere sustenance; it is a powerful tool for nourishing all of you. By understanding the importance of what you eat and becoming an informed and educated consumer, you empower yourself to make choices that bring you optimal health and well-being.
 
The journey towards conscious eating is transformative, allowing you to create a harmonious balance between nourishment, self-care, and spirituality. Let's embark on this journey together, one nourishing meal at a time.
anxiety mold

Anxiety, Mold, And The Hidden Threats To Your Wellbeing

by stress
The modern environment, laden with synthetic molecules and chemicals, has drifted far from the natural rhythms that once underpinned human health.
 
Amid this sea of artificiality, your well-being can be unwittingly undermined, leading to an array of health issues including neuroinflammation and immune suppression triggered by mold toxins.
 
Recognizing these challenges and realigning with nature's inherent cycles is pivotal in nurturing your body back to health.

Food Choices, Stress, and Mold Connection 

The link between food choices, stress, and mold is significant. While convenient and processed foods were introduced to save time, they have had lasting negative effects on public health. These foods, rich in additives but low in nutrition, harm both the body and mind.

In the midst of a busy lifestyle, stress can dysregulate the nervous system, leading to various symptoms and illnesses, including heightened anxiety levels.

Anxiety acts as a natural alarm, signaling underlying issues that need attention. One such issue is the toxic aftermath of mold exposure, a hidden intruder that can be as harmful as it is widespread. G

Given the interconnectedness of the nervous and immune systems, taking a proactive approach is crucial to protect against unseen threats in your environment.

Mold Sickness Symptoms and Healing

Mold sickness presents a range of symptoms, from neurologic disruptions to immune suppression, posing a challenge in recognition due to potential misdiagnosis or undervaluation in healthcare.

Actions to Take:

  • Meditate Regularly: Begin with meditation to calm your nervous system, creating a foundation to implement lifestyle changes. 
  • Nourish Your Body: Prioritize a diet that supports your body’s healing from mold-induced inflammation.
  • Beware of Misdiagnosis: Understand that environmental factors such as mold toxicity may be overlooked in mainstream medicine, leading to ineffective treatments.
  • Seek Positive Support: Engage with communities that focus on healing and avoid hopeless discussions.
  • Embrace Nature: Reconnect with natural rhythms and adopt healthier living habits to counteract modern lifestyle-induced hypersensitivity. 

Learn more how to protect yourself from mold sickness by watching my interview with Dr. Traci Potterf below:

Rapid Eye Technology

Transform Stress Into Peace And Power With Rapid Eye Technology

by meditation
As you navigate through life, you might find yourself caught in a cycle of stress, anxiety, and overwhelm. It's not uncommon to feel this way. However, there are therapeutic strategies that can help reprogram your mind and allow you to reclaim your sense of calmness and peace.
 
One such strategy is Rapid Eye Technology, which has been around for at least 40 years. Discover how this wonderful therapeutic approach can make a significant impact on your life.

What is Rapid Eye Technology

Rapid Eye Technology is an approach that aims to reprogram the brain's neurological patterns.
 
To comprehend this, consider the brain as having thousands of neuropathways, each holding its own set of information. These neuropathways are developed in childhood and are heavily influenced by external factors such as parents, the school system, media, and more. Over time, these pathways become our truth and, in turn, control our reality.
 
The therapy involves simple yet powerful techniques to address this. Through intentional blinking, a process is initiated to open these neuropathways and move information out of them. This essentially clears the storage units within our brain that hold negative emotions and patterns, providing space for new, positive information.
 
Another critical aspect is balancing the left and right brain hemisphere activity. The left brain is responsible for analytical thinking and can sometimes lead to overthinking and creating unnecessary stress. On the other hand, the right brain sees the bigger picture, bringing a sense of calmness and joy.
 
Rapid Eye Technology helps bridge the gap between these two hemispheres, enabling a more balanced and empowered mental state.

How it Works

A significant focus of Rapid Eye Technology is reprogramming the brain. This involves identifying and addressing core beliefs – those deep-seated, emotionally charged beliefs that form the basis of our thoughts and actions. By cleaning out the negative information stored in the brain's pathways and replacing it with positive affirmations and new patterns, a person can effectively create a shift in their cognitive processes.
 
In addition to the therapy sessions, there are simple tools that individuals can use in their everyday lives to manage their energy. These tools help in recognizing patterns of stress and anxiety early and work towards addressing them before they escalate.
 
By incorporating these practices and actively engaging in reprogramming the mind, individuals can reclaim their inner peace and empowered state.

 Applying RET to your Daily Life

Embracing Rapid Eye Technology in your daily routine doesn't have to be complicated. It's about simplicity and consistency.
 
One of the basic exercises is the eye movement practice. You can do this by finding a spot on one side of the room, then another on the opposite side, and smoothly moving your eyes back and forth between the two spots.
 
It's essential to incorporate this practice whenever you recognize stress or anxiety creeping in. By doing so, you are effectively opening the synapses, allowing for a flow of energy between the hemispheres of the brain and reducing the effects of fight or flight responses. This simple exercise can be done multiple times a day, whenever a moment of calmness and balance is needed.
 
Moreover, teaching your brain to recognize patterns of stress and anxiety before they become all-consuming is vital. By taking control of your mental processes through these techniques, you are not only benefiting yourself but also contributing positively to the collective consciousness, creating ripples of peace and empowerment.

In Conclusion

Rapid Eye Technology offers a holistic approach to transforming stress into peace and power. By understanding and utilizing the methods it offers, individuals can actively engage in reprogramming their minds and reclaiming a sense of balance and calmness.
 
By integrating these practices into daily life, individuals can create a significant and positive impact on their mental well-being without the need for expensive equipment or complex processes.
 
Learn more about RET by watchng my interview with Paula Bronte below.

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sheet pan breakfast

Sheet Pan Breakfast

by breakfast, pancake,
There's something wonderful about having a houseful of people. All the conversation and laughter seem to make the house feel lighter and brighter. Along with a house full of people comes the delight of feeding them.
 
I confess one meal that sometimes poses a challenge when cooking for a crowd is breakfast. Especially if I want to serve a more traditional breakfast. Cooking all those eggs and flipping all those pancakes takes a while which means you're either having people eat in shifts, trying to keep it warm in the oven which sometimes causes overcooking, or serving food a little colder than you'd like.
 
All of which is why I've become a huge fan of the sheet pan breakfast. It all started with bacon when I discovered cooking bacon in the oven was a super easy way to make it without creating a huge splatter on the stovetop. From there it progressed to pancakes and then eventually to eggs. The fabulous thing about making breakfast this way is how simple it is to get everything into the oven. And while it's cooking is a great time to set the table, make a fruit salad, or fruit and yogurt parfaits, and when breakfast is ready it's super simple to serve.
 
A few notes:
 
  • In sharing these recipes I've chosen my favorite add-ins, feel free to substitute the vegetable or fruits of your choice.
  • If you're making all three recipes at once you'll need three racks in your oven. If you don't have three racks you can use a footed cooling rack to make a space. Place the footed rack into the bacon, not the other dishes.
  • When making the eggs and pancakes it's helpful to use unbleached parchment paper for an easier cleanup. Lightly brush the tray with a little oil to help the parchment paper stick, lay down the paper, and then lightly oil the paper. I know it seems like a lot of work but cleanup is so much better when you do it this way
  • Chop and dice ingredients as needed before beginning the assembly process
  • The timing doesn't come out exact for all the recipes (meaning they don't all finish cooking at the same time) but it's close enough
 

sheet pan bacon

Sheet Pan Bacon

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Ingredients
  

  • 1 pound uncured bacon, preferably from pasture-raised pigs

Instructions
 

  • Preheat oven to 425°F
  • Add parchment paper to the baking tray
  • Place a cooling rack (flat) on the tray
  • Lay out the strips of bacon on the rack
  • Place the tray in the oven on the bottom rack
  • The bacon will take 30-45 minutes to cook depending on thickness and crispiness preference so you'll need to keep an eye on it
  • When bacon is cooked to your preference remove it from the rack and pat dry with toweling to remove excess grease

sheet pan

Sheet Pan Pancakes

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Ingredients
  

  • 2 cups gluten-free flour blend, such as King Arthur's Measure for Measure
  • 1/4 cup ground flaxseed
  • 5 teaspoon baking powder (yes I know it's a lot, trust me on this)
  • 1 teaspoon salt
  • 1 Tablespoon organic sugar
  • 2 eggs
  • 1/3 cup organic milk
  • 1/3 cup avocado oil
  • 2 teaspoons vanilla
  • 1 1/2 cups water
  • 3 cups fruit - I tend to use mixed berries but chopped apples or pears would work well here too

Instructions
 

  • Prepare a tray with parchment
  • Whisk together dry ingredients
  • Then add liquid ingredients and blend until fully combined and the batter is smooth
  • Pour mixture into pan and spread into an even layer
  • Top with fruit, if using apples or pears dust with cinnamon
  • Bake 5 minutes
  • Reduce heat to 350°F and bake for another 10 minutes or until pancake is firm and bounces back when tapped
  • Remove from oven, slice, and serve with maple syrup or jam

sheet pan

Sheet Pan Eggs

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Ingredients
  

  • 18 eggs
  • 1/3 cup organic milk
  • 1 1/2 teaspoons dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1/2 cup diced mushrooms
  • 1/3 cup diced bell peppers
  • 1/2 cup diced cherry tomatoes
  • 1/2 cup diced lunchmeat, optional
  • 1 - 1 1/2 cups shredded organic cheese, optional
  • Guacamole
  • Hot sauce

Instructions
 

  • Prepare a tray with parchment
  • In a mixing bowl blend eggs, milk, herbs, salt, and pepper until well combined
  • Pour eggs into pan
  • Sprinkle veggies over the top of the egg mixture
  • Sprinkle with lunchmeat if using
  • Sprinkle with cheese, if using
  • Bake 15 minutes or until eggs are firm and bounce back when tapped
  • Remove from oven
  • Slice and serve with guacamole and hot sauce

 
 
pantry pests

Pantry Pests

by pantry, pest control,
I was completely unprepared for my monthly pantry moth trap check. Normally I check the trap and there’s nothing there. This time I was astonished to see nearly a dozen little moths stuck to the tape. I’m so focused on making sure my preparedness pantry is clean and organized that I was astonished to see this many moths.
 
Pantry moths, and other pests, can be quite a challenge. Which is why I thought it would be a good idea to share about the different types of pests that can get into your food storage. I’ll also share ideas about how to deal with them.
 
Let's start by identifying these pests and where they tend to hang out.
 
First, it’s important to know that finding pests in your food storage doesn’t mean your house is dirty. Often, these critters hitch a ride in your groceries or find their way through tiny openings and sneak unnoticed into your pantry. Here are some of the more common pantry pests:
 
  • Beetles, there are so many different kinds. The most commonly found beetles include drugstore, confused, saw-toothed, spider beetles, warehouse, and flour beetles. They tend to target pantry staples like flour and grains. Infested food should be discarded, especially because warehouse beetle larvae hairs may trigger an allergic reactions if consumed.
  • Cockroaches are the worst. There are several different kinds and sizes. They tend to swarm your trash or possibly get into your dishwasher (remember to clean that dishwasher food trap out regularly) and their droppings may cause allergies.
  • Indian Meal Moths. These are those little flyers that love setting up shop in your pantry. They usually come in with flour or pasta from the store and can lay hundreds of eggs, causing a real hassle. This is part of why I encourage freezing grains and flours before putting them into the pantry. It won’t stop them, but it can help reduce their numbers.
  • Pharaoh Ants. These tiny yellow or light brown ants tend to alternate between a desire for carb-rich and then protein-rich foods. Unfortunately while they’re looking for their next food fix, they may find your pantry.
  • Spiders can sometimes be found hanging around in your pantry, especially if there’s an infestation of other bugs they can eat.
  • Weevils are tiny bugs that feast on rice, barley, corn, and oats. They’re so small that they show up simply as dark specs in the flour or grain.
  • Yellow Mealworms love damp, moldy food, so if you spot them, the item was likely already expired or got too damp.

What Pantry Pests Like to Eat

The critters found lurking in your pantry or long-term food storage have got their eyes set on your food. They won’t bite or sting, but nobody wants them around. Both adults and larvae can be found in your food storage. They are most commonly found in starchy or sweet things but that’s not all they eat. And they’re not too picky when it comes to gluten free or gluten full, they like it all. Common food items they like include:
 
  • Cookies
  • Cornmeal or corn kernels
  • Crackers
  • Flour
  • Legumes - beans and peas
  • Nuts and seeds - and flours made from them
  • Pasta
  • Powdered milk
  • Spices
  • Sugar
  • Sugary drink mixes

How to Keep Pests out of Your Food Storage

pantry pest

 
Preventing pantry pests from sneaking into your food storage is important. If possible you want to get them out before they get into your food. It can be a tricky proposition because some of them are chewers, eating through plastic, cardboard, or even waxed paper. Rodents can also be relentless, after all, they’re hungry. But not to worry, there are ways to safeguard your food.
 
Keep your storage areas as neat as you can. Tidy up any spills and moisture as quickly as possible to prevent the bugs from making their home in your pantry.
 
Be sure to rotate long-term storage items regularly to keep things fresh. Learn how to build a preparedness pantry and great tips for how to properly rotate and document your food store when you join The Preparedness Pantry Masterclass.
 
Seal items tightly and only open when you’re ready to use them. It’s important to regularly check your pantry, especially your long-term food storage, for any signs of unwelcome visitors. Glass containers are a great option when possible, and freezing flours, nuts, and grains may help reduce the potential for an infestation.
 
For an aromatic twist some people encourage keeping garlic, bay leaves, or mint in the pantry area to help repel bugs.
 
If you do discover an infestation it’s important to pull out all of the items in your pantry and check for chewed boxes, rodent droppings, or other telltale signs like webs and debris on the shelves or in corners.
 
Get rid of any contaminated food in well-sealed trash bags – this is necessary to prevent the pests from coming back into your house. Vacuum and scrub your food storage area, wiping down every single surface. If your infestation is severe or keeps happening you may need to hire a professional to address the situation.
 

In conclusion

Remember, keeping a clean and dry house, sealing cracks, and promptly disposing of infested items can help prevent these uninvited pantry pests from taking over. They’re not there because your house is dirty. They’re simply looking for food and/or shelter and they often come in with the groceries. If you do have an infestation take the time to pull everything out of your pantry and thoroughly clean and inspect your items before putting them back in the pantry.

Word Of The Year 

by Uncategorized, ,

Back in 2013 I was challenged by a business coach to pick a word of the year.  A single word that would encompass my goals and guide me for the year ahead.  Each year since then I've continued to go through the process of picking a word.  

This year word that resonates the most with me is Clarity.

2024 Word of the Year: Clarity
ˈklarɪti

noun

  • the quality of being coherent and intelligible. 

  • the quality of being certain or definite. 

  • the quality of transparency or purity. 

  • the quality of being easy to see or hear; sharpness of image or sound. 

2023 was a very full year.  Who am I kidding?  The last few years have been over-full, challenging, and more than a little overwhelming for everyone. I think we all have been through a maelstrom, and are just now beginning to wake up from the chaos and confusion that started in 2020 with the advent of Covid. 

As I look back over the previous year, I am noticing a pattern. It's become apparent that I have narrowed my focus on certain things in my life, both personally and professionally.  I realize, in this narrowing down, that what I am doing is making the way clear for what is to come next. I am making room to be more focused and more present.  I’m also making room for opportunity and change to show up and be available in my life. By simplifying, by clarifying, I'm essentially unmuddying the waters of my life. 

So much of the work I do in sharing about ingredients, focusing on preparedness, and sharing holistic health and wellness information is already about helping others like you learn and see and notice what's impacting them and their lives.  It's about educating and equipping you to make informed choices. It's about making things clearer and more transparent. Plus, I believe the more you know the more you notice.  That has an echo of clarity to as well.  

Focusing on clarity and what lies ahead will, I think, help make life less stressful. It feels like clarity also brings the promise of abundance. I'm excited to see how clarity will show up for me in the year that lies ahead of us. 

As I learn to open up to the light of clarity in my own life, I'm also looking forward to sharing what I learn with those in my community and supporting them on their clearer and more defined wellness journey.  

I think it's going to be a beautiful year ahead. 

Previous Words

PS If you have celebrations that are joyful and warming to your heart, or books that resonate with this theme for you I'd like to hear about them. I'd also love to know if you've chosen a word for 2023 and what it is.  You can drop a comment in the online community.

 

The Gratitude Issue

by gratitude, habits, health
“To educate yourself for the feeling of gratitude means to take nothing for granted, but to always seek out and value the kind that will stand behind the action. Nothing that is done for you is a matter of course. Everything originates in a will for the good, which is directed at you. Train yourself never to put off the word or action for the expression of gratitude.” -Albert Schweitzer

Gratitude is what's on my mind right now.  We're at that annual cusp from old year to new.  That time when so many people make resolutions, often unrealistic and undefined.  And by doing so set themselves up to feel bad about themselves later.  There are a number of studies that show how beneficial a gratitude practice can be, mentally, emotionally, and physically, to support our overall health and wellness.  

The gratitude jar

I believe anytime is a perfect time to think about gratitude.  But I especially love this ritual that I've built up over time around creating an abundance of gratitude in my life.

For the past few years I've had a jar sitting next to my desk in my office.  When I have a moment of gratitude (and it can be for anything, not specifically for work, personal, others in my life) I write it down on a little scrap of paper and throw it in the jar.  I confess that I try to find colorful scraps of paper because it's more fun that way.  I don't go back through the jar throughout the year, I just keep filling it up.

Come New Year's Eve while I'm waiting for the countdown, I open the jar and empty it out.  I unfold all those pieces of paper and savor reading them one by one.  I do this by myself, but you may choose to do it with friends or family members too.  It can be fun if it's a group jar or if several people bring their jars and go through them together.

I find I do remember many of them, but what always strikes me is the number of things that I forgot about.  Every. Single. Year.  These are moments I was grateful for when they happened, but in the hustle and bustle of everyday life they slipped into the back of my memory and got buried there.   In opening this jar and going through them, I am grateful for those moments again.  

Some people write all of their gratitudes down in a book that they keep from year to year.  I have another friend who glues down all her little scraps into a composition book of gratitude.  I don't do any of those things, mine go into the compost bin.  But I truly love this ritual look back over the year.  This ability in spite of any challenges or low moments we may have faced to see so many wonderful things.  So many reasons to be grateful.  

Once the jar is empty it almost seems to sparkle as I set it next to my desk to begin again.  And it brings hope and a cheerful spirit as I anticipate the year ahead.  

Cultivating a habit of gratitude

Being grateful doesn't always come easy.  For some reason we are surrounded by a culture (and a news media) that brings out the worst in us.  Often we get so overwhelmed that we allow the negative things to strongly influence how we percieve what is happening around us.  Amidst the explosions of stress, worry, and overwhelming circumstance, the little sparks of gratitude can sometimes get lost.  Just as we learn to read and write and do any of the other things we've learned to do in life, so too we need to learn to cultivate the habit of gratitude.  

Below are some of my favorite resources and  articles on the topic.  I am not going to lie and tell you that I live in that blissed out place that is continual gratitude.  I don't.  I sometimes struggle to get there, to get anywhere close to being grateful.  And yet I know I have to very much to be grateful for.

Yes we can get overwhelmed, sometimes we get lost.  But I have come to believe that by remembering that concept of gratitude and by trying to pay attention to it I am happier overall.  And so I've collected these resources and I have my ritual of the gratitude jar.  I'm excited and looking forward to what this new year will bring.

As we transition to another year I hope that whatever the year ahead holds for you it also brings happiness, health, contentment, and peace.

Gratitude resources

How To Be Grateful To People We Don't Like – Learning to look at negative situations and focus on the good things we have can help us achieve a transformational shift. Admittedly this is not always easy to do, but sometimes having a resource we can turn to the guide us toward this can be helpful.

Gratefulness.org – A wonderful website offering videos, audios, articles, a virtual labyrinth, and virtual candles you can light. This is one of my favorite resources.

How Gratitude Can Change Your Life – A good article about gratitude with some information about how studies showing how it can improve your life.

Why Living a Life of Gratitude Can Make You Happy – A few suggestions for ways to add a gratitude practice to your life.

Stumbling Toward Gratitude – The end of this article sums it up well, ” There are no miracles. … There are no long-term quick fixes for happiness, so if you become a more grateful person and you add [these] exercises to your repertoire, you’ll be different six months or a year from now.”

9 Ways To Cultivate Gratitude – Nine suggestions for ways to cultivate gratitude (and avoid focusing on criticism or complaints)

A Serving of Gratitude May Save The Day – This New York Times article has some great suggestions and offers gentle ways to get started

And here's a video on gratitude that I found moving.  Thanks to my Aunt for sharing it just when I needed it.

Gratitude: A Mindful Pause – if you happen to be in the market for a sweet gratitude journal. This one has both unlined and lined pages making it perfect for both writing and drawing, coloring, or art journaling. 

millet

Marvelous Millet

by vegetables,

Health benefits, climate change, and nutrition of this little known grain

Millet is a not-well- known small-seeded grass that qualifies as a grain and which that  has been an important part of human diets for thousands of years.  Although not as popular globally as other grains such as rice or wheat, millet offers a number of healthy benefits and is an important food crop in Asia and Africa. The term millet is a bit of a misnomer as there are a number of  millets.  They are classified as either large or small millets.  The large millets include the finger, foxtail, pearl proso, or ragi varieties while the smaller millets are adlay, or Job’s tears, barnyard, browntop,  fonio, Guinea, little, and Kodo.

Due to their nutritional and health benefits, their ability to grow well in arid land, their climate change resilience, and the cultural significance of millets, 2023 was announced as the International Year of the Millets by the Food and Agriculture Organization of the United Nations.

Understanding the health benefits of millet

  • High in nutrients - Millet is an excellent source of essential amino acids as well as B vitamins, magnesium, and  phosphorus. Due to the amino acid content it also provides protein with 1 cup of cooked millet yielding 6 grams of protein. It also has calcium, with finger millet providing the highest levels of calcium for any grains.
  • Fiber - As a cereal grain millet also provides fiber, both soluble and insoluble.  Fiber is important for digestive support, bowel health, microbiome support, and high fiber foods can bind with cholesterol to help transport it out of the body. 
  • Highly antioxidant - In studies of finger millet eighteen different  flavonoids, including catechin and epicatechin, plus seventeen phenolic compounds were shown to be part of the millet.  This makes it a good choice for dietary antioxidant support.
  • Health supporting -  Due to the fiber and nutrient density millet has been studied for any support it might offer for overall health and wellness. Studies indicate that it can be helpful for slowing down digestion as well as the impact of glucose on blood sugar levels.  Millet also appears to help balance blood pressure levels and may be supportive for lower lipid levels as well.
  • The potential for weight management - studies show that millet is not only helpful for regulating blood sugar blance, consumption also appears to delay gastric emptying and it has a high satiety factor. This means you feel full and satisfied for longer and potentially don’t eat as much.

Things to watch out for when eating millet

As with any food, there can be some challenges when it comes to eating millet.  Obviously if there are any concerns about allergies or sensitivity it should be avoided.  A few other things to keep in mind about the health impct of millet are:

  • Soaking required - millet contains phytates and tannins both of which can interfere with the absorption of some of the nutrients in the millet.  In order to help reduce the phytates and tannins soaking is recommended. The soaking will also help to make the millet cook faster.  For hulled millet (with the hull still attached) soaking for 12 hours is recommended.  For pearl, or unhulled, millet a 2 hour soak time should be sufficient.  
  • Goitrogens - millet is high in goitrogens, a substance that may impact thyroid function and can inhibit iodine absorption. Soaking and rinsing can help reduce the goitrogenic level.  This is especially important for those with thyroid health conditions. 

Overall millet can be a good nutrient dense option to add to your diet.  If you’re not familiar with millet, here are a few recipes to help you get started using this nutritious, gluten free grain. Please note all recipes assume that you are already soaked and dried the millet in advance before adding it to the recipes. 

millet stew

Millet Vegetable Stew

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Servings 4

Ingredients
  

  • 1/2 cup soaked and dried millet
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 cup diced tomatoes (canned or fresh)
  • 4 cups bone broth - can use vegetable broth if desired
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper (optional)
  • Salt and pepper to taste
  • 1 bay leaf
  • Fresh parsley or cilantro, chopped, for garnish

Instructions
 

  • In a dry saucepan over medium heat, toast the millet for about 2-3 minutes until it becomes lightly golden and emits a nutty aroma. Remove the millet from the pan and set it aside.
  • Add olive oil to the pan and set to medium heat.
  • Add the chopped onion and sauté for 2-3 minutes until it becomes translucent and fragrant.
  • Add in the minced garlic and cook for another 30 seconds until fragrant.
  • Add the diced carrots, celery, red bell pepper, and zucchini to the saucepan and cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
  • Add the broth, diced tomatoes, bay leaf, paprika, cumin, turmeric, cayenne pepper (if using), salt, and pepper and bring to a boil before reducing heat to low, cover the saucepan with a lid, and let the stew simmer for 20-25 minutes until the vegetables are tender
  • Add the toasted millet to the stew and stir well to combine, continue to simmer for an additional 10 minutes or until the millet is fully cooked and has absorbed some of the broth.
  • Ladle stew into bowls and garnish with parsley or cilantro
  • Note: This stew also does well when substituting other vegetables such as peas, sweet potatoes, or kale.

Millet-Black Bean Burger

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Servings 2

Ingredients
  

  • 1/2 cup soaked millet
  • 1 cup vegetable broth (or water)
  • 1 tablespoon ground flaxseed
  • 3 tablespoons water
  • 1/2 cup grated zucchini
  • 1/2 cup grated carrot
  • 1/4 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1/4 cup cooked black beans 
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon chili powder
  • Salt and pepper to taste
  • 2 tablespoons olive oil

Instructions
 

  • Add the vegetable broth (or water) to medium saucepan and bring to a boil.
  • Add the soaked millet, reduce the heat to low, cover the saucepan with a lid, and simmer for about 15-20 minutes or until the millet is tender and has absorbed most of the liquid. Once cooked, remove the millet from the heat and let it cool slightly.
  • In a small bowl, mix ground flaxseed with 3 tablespoons of water. Let it sit for a few minutes until it forms a gel-like consistency, creating a flaxseed "egg."
  • In a separate, large, mixing bowl add the grated zucchini, grated carrot, chopped onion, and minced garlic and stir well to combine. Then add the cooked black beans and mash them using a fork or potato masher. Leave some texture for added bite in the burger.
  • Next add the cooked millet, flaxseed, and spices, mixing everything together until well combined, the mixture should be slightly sticky and moldable.
  • Divide the mixture into two equal portions and shape into a patty, pressing firmly so all ingredients stick together, then place patties on a parchment paper lined plate, cover, and refrigerate at least 30 minutes.
  • Add olive oil to a medium skillet, when the oil is hot gently add the chilled patties to the skillet. Cook 4-5 minutes on each side until golden brown and slightly crispy.
  • Serve the burgers on your favorite gluten-free buns or lettuce wraps with your choice of toppings such as fresh lettuce, sliced tomatoes, sliced onion, or avocado.

Lemon Millet Muffins

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Ingredients
  

  • 1/2 cup coconut oil
  • 1 cup sucanat
  • 1/2 cup evaporated cane juice crystals
  • 1 lemon
  • 2 eggs
  • 1/2 cup almond milk, approximately
  • 1 cup gluten free flour mix (I used a combination of oat, rice, buckwheat, tapioca)
  • 1/4 cup fresh ground flax seeds
  • 1/4 cup (heaping) millet seeds
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt

Instructions
 

  • Preheat oven to 350 F
  • Grease three mini-muffin pans (or one regular muffin pan)
  • Zest the lemon
  • Juice the lemon and put juice into a measuring cup
  • Add almond milk until there is 2/3 cup liquid
  • Beat together coconut oil and sugars until fully combined
  • Add eggs, one at a time until well mixed
  • Add lemon zest, baking soda, and the salt
  • Alternate adding flour and curdled milk, making sure they are well mixed
  • Spoon by tablespoonfuls into muffin cups
  • Bake 15 minutes
  • Let cool 2 minutes in the pan
  • Finish cooling on a wire rack

In conclusion

Although 2023 was designated as the 2023 International Year of the Millets by the Food and Agricultural Organization of the United Nations, millet tends to be a somewhat unknown grain outside of those areas where it has a strong cultural heritage. Packed with nutrition and offering a number of health benefits, it can be an excellent choice as a nourishing gluten free grain. 

As with any food, moderation and mindful consumption are key to reaping the best rewards from this ancient and nutritious grain.

Dollar tree preparedness pantry

How To Shop Smart At Dollar Tree 

by grocery, preparedness,

Groceries are a moving target in the retail world, and stores like Dollar Tree are evolving to capture the shifting focus of consumers' food dollars.

In response to the increasing cost of groceries, Dollar Tree is expanding its reach into the market. They plan to install more cooler cases for cold and freezer items, aiming to add approximately 16,000 new cooler doors nationwide.

Shopping Smart

As Dollar Tree ventures into a wider array of grocery offerings, customers are tasked with shopping smarter. It's essential to not only consider the price but also the nutritional value of your purchases. 

Here's what to remember:

  1. Size and Value: Budget stores might offer different product sizes, making a Grocery Price Tracking Worksheet a vital tool for smart shopping. Often the budget grocery stores look like a deal until you really compare the prices per ounce rather than per package.
  2. Quality Over Cost: Inexpensive doesn't always equate to healthy. It's important to read labels and choose items that offer nutritional value. Due to their focus on low cost, many budget stores choose to carry cheap products which are usually low in nutrient density. Your body and your health are worth paying more for real food.
  3. Strategic Purchases: Dollar Tree's multiple price points can lead to larger basket sizes. Know your prices and don't be lured into false deals.
  4. Efficient Shopping: Avoid the trap of convenience. Just because you're already at Dollar Tree doesn't mean you should compromise on value or nutrition.
  5. Instant Gratification: While you know snacks and candies aren’t great, if you’re walking aisle after aisle looking for the good deals you may get decision fatigue and succumb to a treat. Or two. And once it comes into the house someone is going to eat it.  Don’t do that. Use the same strategy I encourage when shopping at any grocery store.  Don’t shop hungry and always grocery shop with a list. 

The journey through budget grocery shopping is filled with both opportunities and pitfalls. The key is to shop with intention, keeping both your budget and health in mind. By being mindful and informed, we can navigate the aisles of Dollar Tree and other budget stores without compromising on our standards for nutrition and well-being.

Be prepared

Groceries aren’t the only thing you can get at Dollar Tree.  It’s also possible to buy emergency preparedness supplies there.  Every Dollar Tree is different, so you’ll need to think about what you might need and then check the aisles to see if your store has those supplies.  If needed you may want to check out more than one Dollar Tree in your area.  

Here’s what I found at mine:

  • Safety goggles
  • Lighter
  • Mini flashlight
  • Headlamp flashlight
  • A pair of gloves (with a suggestion to also have a pair of heavy-duty gloves in your car)
  • Bungee cords
  • Paracord
  • Glow bracelets
  • Push light
  • Essentials for a first aid kit
  • Paper tape
  • Regular tape (with a recommendation to include duct tape)
  • Lanyard-style glow sticks

When shopping at the Dollar Tree, or any low cost store, be strategic, be healthy, and most importantly, be savvy with your dollars.