It’s back to school time, so we have some tips for parents to help prepare their children and physically and build an efficient routine:
Prepare in advance: Purchase school supplies, uniforms, and other necessities to avoid last-minute stress. Organize your home and create a quiet space for children to do their homework and study, free from distractions.
Establish a routine: Set a consistent schedule for waking up, getting ready, and going to bed to help children adjust to the school routine. Children need to get enough sleep, which can be achieved by setting consistent bedtimes and limiting screen time before bed.
Plan healthy meals: Create a meal plan with nutritious breakfast, lunch, and snack options to energize children throughout the day.
Set goals: Discuss academic and personal goals with your children and help them develop a plan to achieve them.
Foster organization: Teach children the importance of organizing their backpacks, study materials, and assignments to minimize stress and maximize productivity.
Promote physical activity and social connections: Encourage children to engage in regular physical activity or join after-school sports to stay active, relieve stress, and socialize with peers.
Get involved: Attend parent-teacher meetings, join the school’s parent association, or volunteer for school events to stay connected with your child’s education.
Teach time management skills: Help children learn how to prioritize tasks, manage their time effectively, and balance schoolwork with extracurricular activities.
Limit screen time: Set reasonable limits to prevent screen time from interfering with homework, social interactions, and overall well-being.
Promote self-care: Teach children the importance of self-care activities such as mindfulness, relaxation techniques, and hobbies to manage stress and maintain overall well-being.
Remember to speak with your children. If you notice they are anxious about returning to school, listen attentively, validate their concerns, and provide reassurance and support. Find ways to encourage open communication. Children need to know their parents are there to provide a safe space to express their feelings, concerns, and excitement about returning to school and other life events.
Speaking about issues relating to mental health has long been considered taboo in many societies, and in certain cultures, reaching out for help is unacceptable, regarded as a weakness, and talking to a mental health professional is not a priority.
Experts in the mental health field have been trying to normalize accessing professional services from counselors, psychologists, and psychiatrists to help people understand that it is necessary in many cases. For example, in New Orleans, there is a counseling institution led by two Hispanic professionals who, with their dedication and passion, have made a difference in serving the community and changing the perception of mental health as a taboo by educating and helping those who need it most.
The New Orleans Multicultural Institute for Counseling (NOMIC) was founded in April 2018 by Dr. Jasmine Hernandez and Naomi Dugar. Dugar had the idea to open a counseling center while working at a school with Hernandez. They knew opening up a private practice demanded lots of time and dedication. Since Hernandez was busy pursuing her PhD., Dugar kept her dream alive and waited for the right time, and as soon as Hernandez finished her thesis, they opened NOMIC. “The best thing about us is that we complement each other. Her strengths are my weaknesses, and vice versa. And that’s what makes this teamwork,” said Dr. Hernandez. “We got lucky; it is a perfect combination,” adds Dugar.
Dr Jasmine Hernandez from NOMIC
NOMIC’s goal is to provide services to low-income individuals. While working in different schools, Hernandez and Dugar realized that Spanish-speaking students lacked access to mental health services. “We just wanted to come up with something open to all cultures and genders, where they would get the much-needed mental health services.” Their idea was to be culturally confident and add a multicultural component to reach underserved populations.
NOMIC, located in Gretna, Louisiana, offers specialized services in different areas of counseling, such as individual, couples, and family counseling in areas of specialty, including anxiety, depression, trauma, sexual abuse, and domestic violence. In addition, they can also perform mental health assessments and immigration evaluations in legal cases of family petitions, visa renewals, and reunification. Thanks to their commitment to welcoming a diverse population in a comfortable environment and advocating cultural sensitivity, NOMIC recently received a contract in Orleans Parish to go into schools to provide services to children. In addition, the Louisiana Department of Education awarded them a grant about two years ago. This funding allows NOMIC to offer free-of-charge services to undocumented students, which enables families to access counseling services without the cost burden or the requirements for health insurance.
Dr. Hernandez was born in New Orleans to Honduran parents. She worked for ten years as a counselor in the educational system. In her experience, Dr. Hernandez has noticed how today’s youth are affected by factors like the pressure to fit into society, to live in a certain way, and to act a certain way, which according to Hernandez, creates a lot of anxiety and social problems. “Many times, young people go through a difficult time, and parents don’t understand the pressure their children go through in schools and the things they get exposed to, and that’s when they fall into depression and anxiety,” she points out.
For multicultural children, family dynamics can be challenging, affecting their mental health because they have to cope with living in a culture different from their family’s background and beliefs. In some instances, adults believe that anxiety and depression do not exist, which prevents children from accessing help at early stages. “The earlier they learn how to cope, the better they will do as adults. It is better to help them now than when they are adults.” The doctor knows children could experience anxiety and depression. Still, they do not know what to do, so parents should be open to allowing them to access these services where counselors can get resources for them.
Naomi Dugar was born in New Orleans to a Cuban mother and a Salvadoran father. As a professional counselor, she understands a delicate yet real issue that schools are experiencing today regarding mental health. As schools prioritize academics and discipline, Dugar believes mental health is essential to the services that schools should provide. “Academic performance is related to mental health, and children’s behavior is related to mental health. That’s why we need to find ways to provide mental health services in schools and be more aware of the issues children get exposed to nowadays,” says Dugar. She points out that communication between teachers, students, and counselors is fundamental since the role of a counselor is to advocate for the student. Regarding the Hispanic student population, Dugar understands there are not enough Spanish-speaking counselors to fulfill the needs, making it more challenging for the institutions. Bilingual teachers often get tasked with serving as a sounding board for students who need to be heard and helped in their language, which adds a burden to the already overworked teachers who do not have the proper training to counsel the children.
Though the need for mental health services and education is extensive, places like NOMIC are making a difference in our community which needs more bilingual counseling in schools. Thanks to professionals like Dr. Jasmine Hernandez and Naomi Dugar, mental health services are getting more acceptance in Latino and immigrant communities. Parents now realize that getting mental health help is not something bad.
Whether something is taking away your peace of mind, if you have noticed changes in your children’s behavior, or if you are unsure what could be preventing you from feeling like yourself, it is a good idea to reach out for help. A professional, someone neutral who can give you the proper feedback and resources and help you figure things out, is only a phone call away. For more information, you call 504.814.4480 or visit nomicllc.com.
Mindfulness has been a trending buzz topic recently, for a good reason. The beauty of the practice is that one can implement mindfulness into various aspects of daily living, from family life to work to interactions with others. The goal is to become more in sync with our thoughts, feelings, and needs with greater presence. But how does one eat more mindfully?
Become an observer. Notice how you eat, when, and who dines with you. Think about how you feel: calm, stressed, rushed, nervous, happy, distracted? Are you finishing your food and not even remembering how you started?
Open your senses through observation. We can become more aware of our food by appreciating textures, tastes, aromas, and colors. This awareness helps us tune into our bodies and physiological response to food and hunger cues. For example, does the food you are eating make you feel pleasure, tired, sluggish, happy, or guilty? How much food does it take to achieve satisfaction before it dissipates? These are some questions to ask yourself before continuing a meal or going for an extra helping of (fill in the blank).
Check in with your body’s needs. Have you had proper rest, hydration, and emotional support? If your basic needs have yet to be met, you will eat to satisfy what has been neglected rather than to attain the nourishment your body needs. When our bodies are tired, thirsty, or going through a hard time emotionally, we are most likely to make impulsive food (and drink) choices that significantly impact our brains.
Slow down the process by:
Expressing gratitude for the source of our food and those who grow it
Placing our fork down between bites and chewing slower
Stopping at signs of fullness
Practicing honesty and forgiveness for moments when we slip away from our goals
Once you find benefits in mindfulness practice, you can use it in other aspects of daily life. Journaling and audio guides can be beneficial ways to explore the practice and become more consistent.
It is peak summertime which means cookouts, barbeques, and crawfish boils. The commonality at these gatherings is that an abundance of foods seasoned with plenty of spices, condiments, seasonings, chips, and processed foods are served. Because salt is high in processed foods and sauces and used liberally on sides like fries, most people will likely be consuming far more than the daily recommended dose of 2,400 mg/day.
Salt is a seasoning utilized throughout the world in nearly every culture and is essential to cooking and health. Salt enhances the flavor of foods and helps maintain the vital mineral electrolyte balance in our bodies. In addition, the chemical composition of sodium chloride (NaCl) helps maintain a delicate balance of potassium levels in the body.
In cooking, salt is a flavor enhancer that releases the flavor of other foods in the dish while balancing bitter, sweet, and salty notes.
A good rule of thumb is to salt at the beginning, taste towards the middle of cooking before serving, and adjust accordingly. In recent years, tastes have changed, and health trends have inspired a shift that has deterred some from eating table salt or avoiding it altogether. However, there is no need to omit all salt completely unless medically necessary.
There are significant differences between table salt and unaltered forms of naturally occurring salts. Table salt is a culinary version of Sodium Chloride. It is bleached and stripped of most of its nutritional properties, with chemicals added to prevent caking and iodine.
If you have switched to eating pink Himalayan, sea salt, or other versions, you will likely be missing out on iodine, an essential mineral. For a more natural source of salt and iodine, one may try rich sources of seaweed, especially dulse and wakame, kelp, or add a naturally salty vegetable such as celery. Seafood and shellfish such as shrimp are also rich sources of iodine.
Try different varieties of salt for the highest nutrient content and textural interest. Along with enhancing flavor, salts can have varying moisture content, be infused with herbs and spices, and incorporate other elements such as clay or charcoal.
Rock salts such as Kosher, Himalayan, and black salt are sourced from rock within the earth. Due to their unique location, these salts are mineral-rich with variations in color and distinct flavors. These minerals can serve as natural electrolytes to the body that one may lose through sweating.
Try playing with a new seasoned salt for your next get-together. Stay cool and enjoy the rest of these summer days!
Spring is upon us, and it is time to move outside, open the windows, and let in fresh energy! Winter is a time to withdraw, pull inward emotionally, and eat heavier, warming foods, but spring comes back around to remind us of the lighter and brighter side of life.
In New Orleans, Spring also signifies the end of a parade season full of revelry and likely too much sugar and partying. Those who are Catholic are also preparing for Lent. However, I think of spring more like the actual start of the new year as far as goals are concerned. People are ready to get outside, move and revitalize New Year’s resolutions that fell by the wayside by January 6th.
Below are a few ways to welcome the season with a seamless transition.
Prioritize sleep.
Sleep helps strengthen our immune system, lowers inflammation, and helps our bodies to recover and rest! So, it is always at the top of my list as part of the foundation for a healthy mind and body.
Incorporate seasonal, local foods and herbs when possible.
Seasonal foods are incredibly nutrient-dense, with plenty of cruciferous vegetables and dark leafy greens at their peak. Also, you can catch the tail end of oyster season. Oysters and crawfish are not just a source of protein. Oysters are one of the highest sources of iron, and crawfish are also high in minerals.
Get out and move!
The pandemic has pushed us inside, increasing anxiety and depression while many crave fresh air and movement. Incorporate a mixture of outdoor activities to keep things interesting.
Keep your goals realistic.
Ask yourself if your choices are nourishing to your body. If they do not feel fulfilling, joyful, or help improve your health, it may be time to reassess habits, goals, and company.
Utilizing the Power of Sleep to Reach Your Health Goals
By Lia Threat
This new year is different from others. You may have started your year by going all-in with extreme workouts and diets. However, this year calls for something different. Many are still dealing with increased daily stressors with work from home, financial instability, homeschooling, and lack of socialization, in addition to pandemic challenges. What is needed may not be the most challenging HIIT workout, but different tools to achieve optimal health.
Prioritizing rest is one tool that will equip your body with a solid foundation to help complete your goals from your New Year’s resolutions.
The best form of detox is sleep.
The glymphatic system, the toxin removal system for our brain, removes cellular waste during sleep. The glymphatic system is unique because it is most efficient during sleep. Other mechanisms are also at rest during sleep, such as those responsible for controlling our neurotransmitters. Lack of sleep can significantly impact mood, behavior, speech, completion of tasks, and memory, so prioritizing sleep can help you function more efficiently.
Strenuous exercise may increase cortisol levels.
Working out without adequate sleep or participating in a strenuous workout while under heavy stress may do more harm than good, raising cortisol levels that are already high. For example, if you are experiencing stress to the body from lifestyle or illness, try a restorative exercise like walking in nature, tai-chi, yoga, Pilates, light jogging, or swimming. Since training and nutrition is individualized, pay close attention to your body’s signals, and schedule your workouts accordingly.
Try eating foods rich in magnesium or melatonin if you have trouble sleeping.
A few options are bananas with a handful of pumpkin seeds, almonds, or cashews as an evening snack. Tart cherry juice (high in melatonin) and grapes are all food that may aid sleep. You can also try adding a few complex carbohydrates to your evening meal. Examples are starchy vegetables like roasted squash, carrots, yuca, plantains, and sweet potatoes.
Hopefully, by making some of these small but significant changes to your sleep, you will notice a difference in your daily goals!
Este año es diferente a los demás. Es posible que hayas comenzado el año haciendo todo lo posible con dietas y entrenamientos extremos. Sin embargo, este año exige algo diferente.
Muchas personas están lidiando con un aumento de los factores estresantes diarios como el trabajo desde casa, inestabilidad financiera, educación en el hogar y falta de socialización, además de los desafíos de la pandemia.
Puede que lo que se necesite no sea el entrenamiento HIIT más desafiante, sino diferentes herramientas para lograr una salud óptima.
Dar prioridad al descanso es una herramienta que equipará su cuerpo con una base sólida para ayudarlo a completar sus objetivos.
Dormir es la mejor forma de desintoxicación
Durante el sueño, el sistema glifático, que es el sistema de eliminación de toxinas de nuestro cerebro, elimina los desechos celulares.
El sistema glifático es único porque es más eficiente durante el sueño.
Otros mecanismos también están en reposo durante el sueño, como los encargados de controlar nuestros neurotransmisores.
La falta de sueño puede afectar significativamente el estado de ánimo, el comportamiento, el habla, la realización de tareas y la memoria, por lo que priorizar el sueño puede ayudarlo a funcionar de manera más eficiente.
El ejercicio intenso puede aumentar los niveles de cortisol.
Hacer ejercicio sin dormir lo suficiente o participar en un ejercicio vigoroso bajo mucho estrés puede hacer más daño que beneficio, elevando los niveles de cortisol que ya están altos.
Si estás experimentando estrés en el cuerpo debido al estilo de vida o por una enfermedad, prueba con un ejercicio reparador como caminar en la naturaleza, tai-chi, yoga, pilates, trotar o nadar.
Dado que el entrenamiento y la nutrición son individualizados, presta mucha atención a las señales de tu cuerpo y programa tus entrenamientos en consecuencia.
Si tiene problemas para dormir, intente comer alimentos ricos en magnesio o melatonina.
Los plátanos con un puñado de semillas de calabaza, almendras o anacardos como refrigerio por la noche, jugo de cereza agria (alto en melatonina) y uvas son alimentos que pueden ayudar a dormir.
También puedes intentar agregar algunos carbohidratos complejos a tu cena. Algunos ejemplos son las verduras con almidón como la calabaza asada, las zanahorias, la yuca, los plátanos y las batatas.
¡Con suerte, al hacer algunos de estos pequeños pero significativos cambios en tu sueño, notarás una diferencia en tus objetivos diarios!
Fall has arrived, and with fall, our eating habits change. Heavier, richer foods are usually incorporated into our daily menu alongside more soups. A common ingredient of Latino households is the little yellow
squares with the chicken on the package. Bouillon is added to many familiar recipes throughout Latin America to flavor soups, rice dishes, and more. However, a closer look at the label may provide a good reason
to make your own chicken stock.
#1. Unilever makes it, yes, the company that also makes your soap.
#2. It contains palm oil, one of the most environmentally destructive crops. Large areas of the Amazon have been cleared to produce this oil.
#3. The oils are hydrogenated. Hydrogenated oils may lead to an increased risk of coronary heart disease, metabolic diseases, and obesity (Kochan et al., 2010).
#4. The salt intake for just ½ a cube amounts to 48% of the daily recommended intake at 1110 mg/serving.
#5. It lacks vitamins, minerals, protein, and other beneficial spice components in a whole food broth. A healthier alternative that will deliver maximum flavor is to make your own! All you need is a chicken carcass/bones, vegetables, and herbs.
See the recipe.
Chicken Broth Recipe
Here is a recipe for a chicken broth. If you would like to make more, double or triple the recipe depending on the size of your stockpot and how much chicken you have available.
You will need a stockpot, cutting board, knife, and large spoon to skim any debris and fat that rises to the top while cooking.
At least 3 lbs. chicken bones, cleaned and trimmed
2-3 carrots
1 onion (skin included)
1 bay leaf
½ dried pepper (optional for spicier dishes)
About 3-4 sprigs of thyme/oregano
6 cloves of garlic (skin included)
½ bunch parsley
½ bunch of cilantro with or without leaves
Peppercorn
Sea salt or Himalayan salt
¼ tsp. of turmeric
Cover ingredients until they are submerged in water.
Simmer for about 2-3 hours, depending on how strong you would like the flavors.
Skim fat and foam during the cooking process and remove.
If water decreases too much during cooking, you may add a bit more. However, for concentrated flavor, do not add water.
Upon completion, strain, cool, and freeze in small, medium, and large containers for multiple uses. A quick internet search for “souper cubes” (ice cube trays that fit the perfect amount of soup or stock) will provide you with a silicone tray that pops out the ideal amount of broth when you need it. It is like an ice tray with larger compartments! Not only will you have a healthier alternative to bouillon, but you can always build your stock as you trim vegetables while cooking. Pop trimmings into a freezer bag for later use!
Click aqui para español- >Una dieta vegana: cómo obtener nutrientes cruciales Those who choose to follow a vegan lifestyle may do so for several reasons- a general detox, a specific health goal, or moral, religious, and ethical beliefs. Veganism- the practice of refraining from all foods of animal origin, including dairy, eggs, and even honey, may include challenges to obtaining vital essential nutrients daily without supplementation. Micronutrients lacking in a vegan diet include vitamin B6, B12, choline, vitamin D, and iron. Supplementation for these nutrients may be necessary, and your health practitioner can run labs to assess any deficiencies.
B6 Plays a role in creating those “feel good” brain chemicals, helps maintain red blood cell function, and regulates hormones and the nervous system. Plant sources: fortified cereals, fruit, nuts, and whole grains. B12 Essential for energy production, and a deficiency may be related to various forms of anemia. Plant sources: soy milk, breakfast cereals, mushrooms, seaweed, and other fortified foods such as flaxseeds.
CHOLINE Required for brain health- nerve impulses, cell signaling, and fat metabolism amongst other functions. Especially important for the neurological growth and development of a fetus, babies, and young children. Plant sources: wheat germ, Brussels sprouts, broccoli, legumes such as peanut and soy, and sunflower lecithin.
IRON Responsible for carrying oxygen throughout the body, DNA, and hormone synthesis. Also, it functions as an antioxidant. Plant sources include seaweed, spirulina, dark leafy greens like Swiss chard/spinach (best consumed with a source of Vitamin C); lima beans, kidney beans, cowpeas, potatoes (with skin), peanut butter, soybeans, herbs and spices, and fortified cereal and grain products.
VITAMIN D Functions like a hormone regulating many different systems throughout the body. It is best to obtain this sunshine vitamin through direct sun exposure to the skin. Plant sources include mushrooms and fortified foods like orange juice, cereals, and bread. With careful planning and supplementation, it is still possible to acquire the nutrients needed but be mindful that plant sources are not always the most optimal sources of specific nutrients.
Sometimes, the New Orleans summer heat can make us feel like we are struggling to stay hydrated! With so many conflicting ideas about the ideal amount of fluid consumption, it is logical to wonder how much water is enough. The human body needs water for homeostasis as all our cells require water for optimum function. In extreme cases of deprivation, dehydration even results in death.
A general way to make sure you are getting enough fluid is to divide your body weight in half and consume that amount in fluid ounces of water. You can also calculate 1/3 of your body weight in fluid plus 8 ounces for every alcoholic drink and 8 ounces for 30 or more minutes of exercise.
An example would be a healthy 130 lb. woman who would consume approximately 65 ounces of water per day, considering she is not experiencing any other health issues or changes in her body due to pregnancy and nursing.
Adequate fluid intake can vary from person to person based on physiological needs. Fluid intake requirements may occur based on temperature, physical exertion, consumption of fruit and vegetables, and other fluids. The effects of pregnancy, aging, and other health issues related to the kidney and bladder may also influence fluid intake. There are physical signs of dehydration which may be helpful indicators for people of all ages to notice. A darker and more intense yellow urine may indicate a need to increase water consumption. Additionally, increased thirst, dry mucous membranes, and changes in skin color may be signs that hydration is needed.
Since foods are also a great way to increase hydration, choose those with a high water content to meet your daily goals. You can include the following foods to boost your fluid intake:
Ideas for recipes that may incorporate more than one hydrating food and drink: smoothies, fruit, and cucumber-infused water, dips utilizing the above vegetables, or using veggies in place of chips, a chilled tomato soup such as gazpacho, and fresh fruit popsicles, which are to keep children hydrated.
Spring is here. Now is time to enjoy the beautiful, breezy weather minus the humidity, but what about those with allergies? Time outside can be far from enjoyable for those with a susceptibility to seasonal allergies, especially when pollen is abundant. If that sounds like you, below are a few natural ways to counteract a flare-up.
Antihistamines are effective because they calm our body’s inflammatory histamine response. If one encounters an allergen such as pollen, it will cause the body to trigger the release of immune cells known as mast cells. Mast cells are responsible for initiating an inflammatory response and triggering the release of histamine. Sinus-related issues like itching, runny nose, sneezing, mucous secretions, and headaches will soon follow.
Thankfully, there are multiple ways to lower histamine levels in the body. A few are related to food and easy to incorporate into your daily routine.
1. Lower the number of histamine-rich foods that you are consuming daily. Often, histamine-rich foods are also aged or fermented. Think alcohol, pickled foods, sauerkraut, aged cheeses, cured meats, and highly processed foods. As these foods age, histamine levels increase. Also, different levels of naturally occurring molds are present, which can also cause similar inflammatory responses in the body. Instead, opt for fresh fruits, meats, cheese, and be cautious of alcohol intake during periods when pollen counts are high.
2. If you are taking probiotics, consider one that does not contain histamine-producing bacteria, adding to your body’s histamine levels. Check out your probiotic label for strains such as Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum. Recent studies have shown these strains to help those with seasonal allergies.
3. Help screen what is getting in. Opt for a natural saline rinse to loosen mucous in the nasal passages. It is generally safe for adults and children to use without side effects and may even help prevent the adhesion of bacteria and viral pathogens.
4 Most weather stations issue high pollen counts, so check these out before venturing outdoors!
* As always, check with your doctor before adding anything to your routine, especially if you are taking medication.
Worldwide, obesity is triple what it was in 1975, and those statistics are steadily rising.
Those who commit to losing weight can have a hard time maintaining weight loss. Sometimes, obstacles to maintaining weight loss may be due to a lack of support, education, availability, motivation, or discipline. Other times, there may be health conditions that affect how we maintain a healthy weight.
Often, there are underlying inflammation levels in the body that may trigger a stress-response causing the body to release the hormone cortisol. A stress response, also known as fight-or-flight, can be triggered by trauma, injury, or chronic stress, to name a few.
Also, something as simple as eating foods that your body may perceive as inflammatory can affect the body’s ability to lose weight.
Below are some known sources of inflammation alongside ways in which you may counteract them.
Food intolerances
Food intolerances can cause inflammation, bloating, digestive upset, and numerous other symptoms.
To pinpoint food intolerance, try eliminating the most common food allergens: gluten, dairy, corn, soy, nuts, shellfish, peanuts, and fish.
After removal for 30-60 days, a slow reintroduction will help identify which foods give you trouble.
Injury
If you cannot move properly, chances are you will not be as physically active as possible.
Address your injuries to decrease the levels of inflammation in your body. You will not only feel good, but your body will be able to function better.
Lower the stress levels in the body, starting with sleep
One of the easiest ways to accomplish this is by regulating sleep, addressing emotional trauma and other stress sources.
Establish a calming night routine and connect with anything that helps your body get into the rest-and-reset mode. Some examples are meditation, interacting with nature, connecting with others, and including daily physical activity.
Those able to check off a few of the items on this list will see that they have already jumpstarted their weight loss goals making them more attainable.
As always, consult with your healthcare practitioner before making any significant changes.
The talk during the holidays this year will most likely be politics, COVID-19, and who is coming over to visit. Many will still gather around the table, albeit in lesser numbers, while others will be visiting from a distance. Whatever the conversation may be, building the body’s resilience by consuming whole foods and herbs may boost immunity if we are unknowingly sharing the table with someone sick.
Two common herbs are fresh thyme and rosemary. Both herbs are great with roasted vegetables, proteins and added as infusions for honey, oils, and vinegar. They are delicious minced in a salad dressing, hearty stew, or casserole.
Rosemary and thyme are anti-inflammatory and antimicrobial, and thyme is known for being antiparasitic. In a double-blind, placebo-controlled study of over 300 patients, thyme and ivy syrup was used in acute bronchitis patients to relieve symptoms associated with their cough.
Another herb to pay attention to is sage. Sage is an excellent addition to casseroles and meat dishes. Sage also shines with roasted squashes or potatoes. In traditional medicine, sage is well known in Latin America for inflammation, diarrhea, heartburn, dizziness, and seizures, to name a few.
Try to find multiple dishes that incorporate more than one of the herbs above for your holiday meals this year.
This issue will be out for only a few days before the next President of the United States is elected. With so much tension incrementally building up towards this great moment in history, I feel focusing on healing would be the best contribution I could offer. My mission with these contributions is to challenge you to think independently for yourself without the pressure or influence of anyone outside of your authentic self.
Thanksgiving and Christmas will be upon us before we know it, coming up only a few short weeks from November 4. If we are to witness a wave of peace from this chaos within our lifetime, then we must become a channel for this change to manifest into the world through us. We need to honor this sacred time of family, gratitude, love, and yes, even forgiveness.
The spirit of the holidays is love. There has been so much finger-pointing, name-calling, and bullying going on in the media and television programs, but that does not have to exemplify nor influence how we conduct ourselves - mind, body, and spirit.
Mother Earth has her seasons for a reason, and reasons for her seasons. In the spring, we experience a re-energizing of energy after the long, cold, and lazy winter that makes us want to retreat within a warm and cozy space. Spring prepares us for the intense heat of the summer, and the fall is her cool-down period. The energy from the seasons, air pressure, temperature, precipitation; all of it has a deep subconscious influence on our being.
The summer heat causes tempers to flare more easily, causing spikes in road rage or other anger-related incidents. The sun brings us out while the winter calls us inside - literally and figuratively. In metaphysics, we have a deep understanding that as above, so below and vice versa. As we come upon these winter months, November & December, we are asked to come back inside, an opportunity to reflect and meditate about our own greater calling. So, when a challenge creeps up before you, ask yourself the question: “How can I be a channel of love?”
When our character is challenged, that’s when our most authentic energy is expressed and expelled into the Universe for all to see. If that energy is creating further separation through hurtful words, how are you doing your part to bring about peace and healing during this time where we need more love? After all, isn’t that the reason everyone’s hurting in the first place?
I’ll never forget a quote a wise empowerment coach once told me. He said, “Only people who are hurting hurt other people.” And I would like to remind you that you already are enough. You are loved. You are valuable. You are worthy. You are so worthy, when you choose to live your life led by love you become the healer. You become the gleaming light of kindness & gratitude that becomes inspirational and contagious, thus elevating the vibration of those around you with you. You become of service to them through being the best version of you. So, when you see your friends and family this Thanksgiving, see past the artificial differences of society and into the light in their eyes. Remember their souls are pure, but the ego, the face the soul uses on this journey, is privy to corruption; and quite often through deception and manipulation. This is where forgiveness & compassion are key, and that’s the grand lesson we, as a collective, are being challenged to learn right now. Choose love.
Wishing you all a blessed and safe Thanksgiving holiday season!
Even if your birthday is not taking place this month, the metaphysical properties of opals may attract you to become a wearer.
Do you remember the first time you set your eyes on an opal stone? I was young and remember thinking the stone looked like it harnessed a rainbow within it. To a child and the eyes of an innocent, opals would appear to be quite a magical stone. The word itself comes from the Latin opalus, which means “precious stone.” It was also called opallios in Greek, meaning “to see a change in color,” pederos meaning “the child of love,” and paederos “the delicate complexion of a lovely youth.”
This month, we celebrate opals as October’s birthstone. Unlike many gemstones, opals are not crystals at all; in fact, they are a silicic acid gel that has been solidified through the loss of water.
The silicic acid in the gel forms tiny silicon dioxide globules between which up to 2% water and gas remain enclosed. It is the bending of light by these globules that gives the opal its wonderful play of color. It shows a variety of flashing colors called fire or opalescence. The fire appears as flecks or sparkles of vivid colors floating on top of the background.
In the jewelry industry, opals are highly valued, especially when they are shaped and cut by professionals who provide the ability to display the stone eloquently as a nicely designed piece of jewelry. Even if your birthday is not taking place this month, the metaphysical properties of opals may attract you to become a wearer.
When we discuss metaphysics, keep in mind this one law of the universe - As Above, So Below. Opals retain a certain degree of water, and symbolically, water represents emotions, yin, and femininity. Our bodies release water as tears when we become emotional and opal’s reflective properties help show these emotions back to ourselves. In effect, opals serve as a sort of mirror, allowing us to take an inward journey to discover the light, colors, and beauty we hold within. Only when our emotions are brought to the surface are we then able to consciously examine them and explore feelings we may have buried for too long.
Another characteristic of opals is the ability to bring a sense of peace and calmness to individuals, including children, suffering from too much stress, anxiety, and even fears-- especially if one is living too much in the past or the future. Opals are said to help bring a clearer sense of presence and relax an overstimulated mind cluttered with endless thoughts and chatter. Oftentimes, an overstimulated mind is due to the absorption of energy from other people, which results from a lack of personal boundaries. Since opals reflect, they can shield undesirable energy away and keep you from absorbing their negativity.
Whether you are a true believer in the healing properties of gemstones, Mother Earth’s precious gifts, no one can deny the physical elements and chemical compounds necessary for their creation. As quantum physics has proven, everything vibrates. As energetic beings emitting frequencies, we would be wise to consider the possibility of utilizing the natural elements available to us to create more balance and harmony over our vibration. After all, aren’t we here to explore, discover, learn, and grow to become the best versions of ourselves?
Whether you are still working from home, have children participating in virtual or in school learning, one thing is for sure- we are moving less. We are no longer walking to the office or down the street for lunch. Children are sitting more in class to avoid physical contact. Some schools are shortening or eliminating recess and PE to minimize interactions between students. Now, more than ever, parents will need to get creative to incorporate movement breaks into the day.
To reach your daily goal of outdoor activity, try to set a written intention to add in new forms of exercise slowly. To prioritize training, add it to your planner or daily schedule. Scheduling it into your calendar will make it easier to create a habit.
Here are some ideas to get started:
Cook in bulk
Fill the time you would spend cooking with a fun stroll or bike ride.
Cooking for two days will free up time in the afternoon and evenings. As the weather gets cooler, use this extra time for some added outdoor physical activity.
Take up a new hobby
Most of us have stumbled upon the skilled jump ropers on social media lately. Jump rope is one idea, but any new hobby will help us engage in a novel activity that keeps the boredom away. Alternatively, you can try a new form of dance. A 15-minute dance break on the patio is a great way to get children fresh air and exercise- no equipment required!
Try a new desk set-up
Is your little one moving all the time during online learning? Try an exercise ball for them to sit on and allow frequent breaks. If you find yourself slouching, having bad posture, or back pain, consider an adjustable standup desk.
Remember, any amount of activity can go a long way in keeping our bodies moving and our minds alert!
The seasons are changing soon, and the coolness of fall is approaching. Everything looks different this year. Small businesses that have become cultural and iconic mainstays throughout our communities are slowly disappearing. How can we contribute to keeping them open while also supporting our bodies and families during a pandemic? How can we keep the momentum going to help those in our society that are struggling?
One way is to support our local and minority farmers, small food co-ops, and mom and pop stores. It is through these grass-roots type organizations that the community can take back control of accessibility to real, whole foods. The pandemic has reminded us what an important role our farmers play in food production, the stability of our economy, and the hospitality industry in New Orleans. I have seen countless farmers, bakers, restaurant owners, and other growers and makers supporting their community through donations of food, service, space, and time. Therefore, I encourage you to support your local farmers and makers!
By eating locally and seasonally, you will support your body’s immunity by inoculating it with local, beneficial bacteria from soil nearby, nourish it with foods that thrive in our climate, and that have ripened naturally.
Buying local food increases the nutrients available to the consumer. Food is higher in antioxidants, fresher, and cheaper. Many of our farmers deliver to homes or facilitate orders through pick-up. Many of them are donating to local families and organizations. Food that was previously only accessible at a farmer’s market is now available for ordering online. Take advantage!
How will you participate in the inevitable healing process that must take place as a result of today’s toxic energetic environment?
The political and media pressure is compounding each day, making it more difficult to do what people came to America to do: to commit themselves to the pursuit of happiness.
America is currently experiencing a process of transformation. Many outdated ways of thinking are being broken down and pushed out of the way to make room for newer, more efficient, and harmonious norms. But this is an uncomfortable process and many people are hurting because they are confused. Those who are stuck in disempowering belief systems are going to suffer the most because they believe their future is completely out of their hands. They continue to focus on aspects outside of themselves for answers, happiness, and security.
Right now, you have a choice as to how you wish to participate in this process and not only accept, but also be happy with the consequences of your actions. Without purposefully asking yourself this question, you unconsciously live your life reacting to what you encounter instead of remembering deep within yourself that you have a sincere desire to make a positive difference, which influences who you are. There is only one way to truly make a positive difference, and that is to live your life with intention and a purpose. How do you accomplish this? Beginning the journey inward.
The founding fathers may not have been perfect, in the sense of the word, but like you, they were indeed perfect works-in-progress. They sincerely understood the importance of making sure the opening line of the Declaration of Independence clearly mentioned, the words “Creator,” “Life, Liberty, and the pursuit of Happiness.” Notice each of these words were capitalized, symbolizing that they held greater importance as if they held a mass of energy that needed to be acknowledged as essential. Happiness was just as important as Life, Liberty, and the identification of your “Creator,” your Higher Authority in life.
In her book, Path of Empowerment, Barbara Marciniak describes the human body as a biological computer and explains in her own words why and how our bodies respond to our personal beliefs. If our bodies are suffering, our happiness suffers.
Your biological computer is more sophisticated than any manufactured technology, because it is directly influenced by the symphonic complexity of your emotional responses to life. Remember, your body dutifully loyal in giving you feedback on the effects of your thoughts and feelings. Essentially, health is a state of mind. The decision to see your life as filled with inherent meaning, and the realization that everything occurs for a very good reason, are a prosperous use of your personal power. Health is wealth, and a well-fortified immune system is the key to good health, and the simple key to a strong immune system is happiness.
The people who help elevate others are the ones who make the greatest contributions to life, for those are who intentionally commit to a life of service to others. But the key to service is to take the journey inward first, for one cannot commit to serving in the first place if they have not experienced an elevation in their own life through their own efforts. How could these individuals serve (via the output of product or service) if they do not know their services are effective?
You choose to contribute to the further division of our country through the unconscious, emotionally reactive responses that derive from an underlying, yet unidentified, fear; which is birthed through a lack of understanding, empathy, and most importantly, love. Fear blocks the natural flow of love we can give and receive. And to live in a harmonious environment, the key ingredient is love.
Or, you can make the conscious choice today to help heal America’s growing pains through being open to accepting more love into your life and giving more love. When you do this, you elevate, and you serve. People will be drawn to your healing energy and seek your support or guidance. Alas, you become an opportunity magnet to be of service and help heal those who need you most.
The moment you believe you are unequal or separate from your fellow brothers and sisters is the moment you block the natural flow of energy flowing through you that you were meant to disperse. You were born to share love, not hate. You were born to elevate those you love, not hurt them. You were born to shine your light brightly upon others, not suppress the light of others.
A tight chest, changes in breathing, nausea, racing, repetitive thoughts, worry, sweating, these are just a handful of the physiological changes in the body that can occur when someone is experiencing anxiety.
Lately, there have been copious amounts of negative news on TV and social media, coupled with frequent and constant images of violence and COVID-19 statistics. But the body and mind are resilient, and these feelings can be temporary. I would like to provide some alternatives that may be helpful in times of high stress. Below is a routine that I go back to again and again.
Take a break from the consumption of images and negative news
Could you remove it from your day? Negative images and traumatic stories can influence the psyche. If it is not necessary, take a break.
Ask yourself- what can I do immediately to calm my mind and body?
Check-in with your breathing
I practice a breathing exercise: five seconds of deep belly breathing in and five seconds of breathing out. This method can help to calm the autonomic nervous system responsible for the fight or flight response. Anxiety is associated with fear, so by signaling that you are safe and well, you can also calm some of the physiological responses that your body is experiencing.
Try to alter your environment
Go outside, go for a walk, and get out in nature. Also, adding calming forms of exercise while outside will give you a nice boost of feel-good endorphins.
Add in some calming herbal teas*
Some of my favorites are Lavender, Lemon balm, Ashwagandha (also an adaptogen), CBD oil, Tulsi aka Holy Basil, Chamomile, Rose, or Passionflower. If it is daytime, I will also have some matcha tea full of the calming amino acid L-theanine. A bonus is most of the herbs will also help you sleep! These methods are just a handful of ideas to tap into when feeling stressed. Hopefully, you can find one that works for you!
*Check with your health practitioner if you have a health condition, are pregnant, nursing, or taking medications before consuming herbs.
As I write this, George Floyd has just been laid to rest, and Breonna Taylor would have been celebrating another year of life. Sadly, they lost their lives to senseless police brutality like many others before them. So, I would like to dedicate this space to remind readers to reflect on the struggles of those blacks being oppressed in the United States and worldwide. We share similarities in culture and our strong sense of community. Daily, we fight systemic oppression complexly linked to a history of slavery and colonization. In a holistic approach to health, we cannot truly thrive if one part of our life is out of balance. When a community suffers, we suffer, and there can be no joy when a person harbors hate and fear.
As an action step, I encourage you to support black businesses and other communities of color. Visit black-owned restaurants and donate to organizations that are doing important work with children to inspire change. Please pay attention to those in our food industry, working to end systemic forms of racism that limit access to fresh foods. Systemic oppression also affects other marginalized communities of color. Below are some local organizations toexplore and is by no means an exhaustive list. For a list of black-owned restaurants and businesses, check out- https://www.neworleans.com/things-to-do/multicultural/black-owned-businesses-in-new-orleans/
Liberty’s Kitchen- providing hands-on training programs for youth in the food and service industries. http://www.libertyskitchen.org/
Grow Dat Youth Farm- Inspiring community members to grow food while supporting youth and adults to fight oppression in their communities.
The act of forgiveness is a choice and a quite powerful one. Forgiveness is not just an act of love, it is a selfless act, one which reflects our integrity and self-love. We are ourselves conduits of energy. Without forgiveness, we slow down and impede the natural flow of life force energy that lives through us. What you resist will persist. Until you make a conscious choice to do something about the unease, disappointment, heartache, betrayal, and any other harmful emotion, you will continue to suffer the ramifications of these low vibrational emotions.
Let’s talk about emotions for a moment. Emotions are energy in motion (e-motion). This energy in motion takes place within the energy centers of our bodies, known as chakras. You may have heard of this term before, but perhaps you have not fully understood the role of the chakras and why they are important to our awareness.
Since we are speaking on the topic of forgiveness, I am going to focus on the most relevant chakra, which is called “Anahata” in Hindu. In English, we identify this as the Heart Chakra. Imagine an energy field expanding eight to ten feet around you, spinning in a spiral motion. It is said that if one is in good holistic health, this energy spins in a clockwise motion, which makes sense because the clockwise motion propels forward (growth).
Simply put, the heart chakra is the energy center of love and relationships. When our relationships are in a state of disharmony, the exchange of energy between these two individuals clashes and quite literally creates discomfort and dis-ease that can be felt. I know you know what this feels like.
For a more scientific point of view, consider the findings from this 1991 discovery published in a peer-reviewed journal. The article was titled “Neurocardiology,” which explored the intimate relationship between our hearts and our brains.
A team of scientists, led by Dr. J. Andrew Armour of the University of Montreal, discovered that about 40,000 specialized neurons, called sensory neurites, form a communication network within the heart itself. What made this discovery so incredible is that the neurites in the heart duplicate many of the same functions found in the brain.
In simple terms, Armour and his team discovered what has come to be known as the “little brain” in the heart. And it is the specialized neurites that make the little brain possible. A key role of the heart is to detect changes in the body, such as levels of hormones and other chemicals, and then communicate those changes to the brain so it can meet our needs accordingly. The heart sends a form of electrical linguistic messages that the brain can understand. The heart’s coded messages inform the brain as to when we need more adrenaline in a stressful situation (fear, rage, anger) or when it is safe to create less adrenaline and focus on building a stronger immune response.
If the heart communicates to the brain, the organ responsible for releasing hormones & chemicals into our entire system, then matters of the heart are of great importance and extremely relevant to our overall health.
When we fail to forgive, we are failing ourselves. The low-vibrational emotions we feel in our hearts as a result of a betrayal, an insult, a heartache, etc. hurt us directly, not those who have caused the hurt. Trust me, they have their own issues to deal with. But you are responsible for your own. Waiting for an apology is creating a dependency of resolution outside of yourself and your own control; thus, you have willingly given away your own healing power of forgiveness to someone or something else.
“While intelligence or ‘mental energy’ is generally considered superior to emotional energy, actually emotional energy is the true motivator of the human body and spirit. Love in its purest form – unconditional love – is the substance of the Divine, with its endless capacity to forgive us and respond to our prayers. Our own hearts are designed to express beauty, compassion, forgiveness, and love. It is against our spiritual nature to act otherwise.”
If you wish to be truly free, take the first step to unlocking yourself by reaching deep into your heart to discover the key of forgiveness to forgive yourself first.
Now that businesses are reopening and more interaction is taking place, I have increased my intake of various foods to help my body stay strong. I believe in a food first approach to boosting the body’s immune system. If you see something new to you, try it!
Foods rich in antioxidants with protective qualities include watercress, onions, cilantro, kale, red leaf lettuce, dark berries, cherries, green tea, apples, broccoli, and citrus fruits. These foods are rich in an antioxidant known as Quercetin. It plays a vital role in protecting the body from oxidative stress on a cellular level. Oxidative stress is the type of stress that damages cells and tissues.
Zinc, which has immune-boosting properties can be found in pumpkin seeds, beef, chicken, lentils, quinoa, cashews, garbanzo beans, shellfish, and sesame seeds.
Foods rich in Sulfur and Glutathione (our body’s master antioxidant) are cabbage, kale, swiss chard, bok choy, garlic, and cauliflower. Don’t forget about Brussels sprouts! Brussels sprouts are great roasted with garlic.
Also, make sure you are getting fresh air, sunlight, and lots of healthy fats from foods like fatty fish, eggs, mushrooms, chia seeds, flax seeds, and walnuts. This will help to increase your levels of Vitamins D and A.
A note to remember: seasonal, frozen, and canned items are great alternatives and more affordable options!
Another item, although not food-related, that you should consider keeping at home right now is an Oximeter. If you have
ever gone to the emergency room or urgent care, you may remember the small device placed on your, or a loved one’s finger while the vital signs were being taken. This device measures the saturation of oxygen in your blood. If you feel like you may have COVID-19, and you or a loved one are having trouble breathing, this is an excellent way to see if your oxygen levels have decreased, which may be an indicator for early stages of pneumonia. If levels have dropped, call your doctor to discuss results and optimal range for you. Oximeters can be found online and at major drugstores.
Fear and anxiety seem to be at an all-time high, not only within ourselves but globally. In the midst of this world crisis, it can be easy to forget how powerful we are as individuals. Our conscious thoughts, and personal energetic state, have a direct effect on the world consciousness. The future and the past do not exist outside of our own imagination. All that truly exists is the present moment – the now. Anxiety, worry, and fear of what the future holds is a self-generated emotion as a conscious or unconscious consequence.
When we are unconscious about what we expose ourselves to – news, social media, negative people – we are allowing anything to enter the sacred space of our minds. Your input, what you absorb, has a direct effect on your entire being. The information enters your thoughts, and if negative, can stimulate fear, which creates a chemical reaction in your brain that triggers your pineal gland to secrete reactive hormones to protect you in a fight or flight state. Too much stress, worry, fear, and anxiety will cause your body to chemically overreact; thus, compromising your immune system because it has been overridden with cortisol. Your body is trying to protect you by giving you a boost of energy to run from a bear, but you’re worried about paying your bills or when you can return to work. You become mentally exhausted and your body is not far behind.
This is the hamster-wheel cycle of living in the future or the past, and not in what matters most – the present moment. So, what can you do to be more proactive about your thoughts?
I have a few tips to guide you in the right direction:
Treat your mind as a sacred space. Choose. Your attention is energy. Consciously decide what you want to invest your energy into. Fear is contagious because fear is electrified energy. You do not have to absorb this energy if you have the willpower to choose a counteractive thought or activity.
Breathe. Breathe consciously. Your breath is what gives life to you and to the trillions of cells that make up your being. Oxygen is your friend. YouTube breathing exercises to explore different techniques to bring you back to the present. This is a great exercise to practice in the beginning of meditation to relax your mind, body, and spirit.
Express yourself creatively. Bring back your inner child. Remember that worry-free child you once were? That child spirit within you still exists. Stop taking yourself & others so seriously all the time. Laugh at yourself. Play. Draw. Write. Color. Create. Creativity is how the soul expresses itself and major innovations or inventions are the direct results of this divine creative energy.
Rhythmic motions. Dance. Exercise. Yoga. Walk. Run. Your body encases the energy of your spirit. When you dance or move your body in a rhythmic pattern, your mind is concentrated on the motion and staying in rhythm. Seriously, have you ever worried about your taxes in the middle of a salsa or bachata dance?!
High Vibe Reads. Read a mystery novel, a self-empowerment book, or even an educational textbook about how magical Planet Earth is. Remember, your input determines your output. If all you read all day is nerve-stimulating news, your output is going to be nervous energy, and that’s not fun to be around.
The Bible refers to our bodies as temples, which I strongly agree with. If we treat our bodies as temples and sacred spaces, we are much more mindful of what we choose to expose ourselves to. We always have free will. We do not have to give in to the fear. In fact, I believe we have a responsibility, a spiritual duty, to say no to fear-stimulating energy. The imagination that has the power to create fear is the same imagination that has the power to create inner peace. You may not be able to eliminate fear & anxiety for everyone else, but you can for yourself – that’s where world-healing begins.
So, here we are. Many of us are still wondering what happened to our normal life and when or if our old life will return to the way it was. Our jobs may change, we may lose a loved one or a vital person from our community. Our finances and living situations may be altered, and we may be walking around wearing face masks for months. However, there are ways to retain a sense of normalcy through routine, human connection, and tuning into our fragile emotional and mental state.
I wanted to share a few tips I am implementing to stay sane during “Stay at home orders.”
Keep Devices out of the Bedroom Blue light can be very disruptive to your circadian rhythm. Keeping these devices out of your sleeping environment will make it easier to get to sleep. A disruption in your circadian rhythm can influence mood as well as insulin levels.
Disconnect to Reconnect It is hard to disconnect when many of us are working from home. Try to establish a designated workspace and consistent work hours. Even if it is a tiny corner of your home, keeping work separate can be helpful. Be consistent about your hours of availability. Having a schedule gives you something to look forward to when your workday is over and will help to minimize your hours online. Check out apps that disable you from scrolling mindlessly while you are supposed to be working.
Reconnect with loved ones, especially your elders! Many are battling mental decline along with loneliness, anxiety, and despair. Volunteering to pick up groceries or prescriptions is a great way to help them feel cared for.
Practice gratitude daily! It is easy to look at the negative aspects of the current pandemic and feel hopeless or discouraged. Instead, start your day by writing in a gratitude journal.
Getting fresh air and sunshine is an easy way to lift your mood Bonus if you get in exercise! Find free workout videos to stay active. You will feel refreshed after a few minutes in!
