February, March, April 2025
It seems that we are off to a turbulent year. It is more important than ever that we embrace the awesomeness of nature. Our ability to move forward in a positive, healthy way helps us enjoy our lives to the fullest. This is our power. We create our thoughts, our thoughts create our intentions and our intentions create our reality. That is a quote from Wayne Dyer who I have always admired.
Northern Lights
Resolution Solution
Every year I create a list of goals for the year for the various areas of my life. Financial, Home, Health and Fun. If at the end of the year, I still have things I haven’t accomplished, they go back on the list for the next year.
I just read a summary of how to get started on creating change.
- Set intentions that align with your values. What do I truly care about? What do I want to change.
- Focus on subtracting as much as adding. A let go list of habits, thoughts or commitments.
- Create a vision that inspires-reinforce with pictures. Break goals into small manageable tasks.
- Celebrate progress, not perfection. Break goals down into small manageable tasks and celebrate each step forward.
- Lead with love, not judgement. Self-compassion, with a clear intention connection to values. One step at a time.
Use the SMART method: Specific, measurable, achievable, relevant and time-bound.
Bat & me in Costa Rica
Reduce Your Worries
article by Hills Physician magazine
Small doses of worry can motivate you to solve problems or avoid risk, but excessive anxiety is unhealthy and exhausting. Luckily, many worries are optional and manageable.
To start, reflect on what’s bothering you. Categorize worries as those you can do something about and those you cannot. If you can’t control a situation, visualize a positive resolution, focusing on the good you want to happen rather than the bad you don’t and then set the worry aside. You’ll feel more on top of things, and you will have more energy to address circumstances you can change.
In several studies, patients engaging in this constructive thinking and guided imagery before and after surgery experienced lower levels of anxiety, less pain and fewer complications. Whether practiced before a medical procedure or when facing a challenge at work, picturing positive outcomes can make a difference.
Moon over Yosemite
Fostering Gratitude
by Lee Lipsenthal, MD
Through his book, titled Finding Balance in a Medical Life, Dr. Lipsenthal teaches effective communication, stress management, and cultivation of gratitude. His own grateful outlook took on special significance after a recent cancer diagnosis.
The 53 year old cardiologist chooses to appreciate each day spent with his family, clients and colleagues. This grateful approach, Dr. Lipsenthal explains, also benefits individuals facing less-extreme circumstances. He notes that if you spend your entire time worrying about what might happen, then you’ve lost today.
Grateful thinking decreases stress hormones, increases clarity of thought and makes you feel better about life. Research confirms that gratitude influences well-being. Thankful individuals tend to exercise regularly, eat well and complete important health screenings. They also enjoy enhanced immunity and better equipped to manage daily stresses that, left unchecked, trigger chronic disease. Gratitude is linked to stronger relationships, better sleep quality and increased vitality. Who doesn’t want that!
My New Addition
After over 20 years of offering Yoga and guided meditation, I have added Hypnotherapy to my skill set. It is exciting to see the positive results after only one session.
The gateways to wisdom and knowledge are always open. Every person has a natural ability to enter into a state of hypnosis. When we wake up in the morning and when falling asleep, we are in the state of hypnosis.
All hypnosis is self-hypnosis. It is a state of hyper awareness. A person will only do something that concurs with their belief system. Connecting deeper with the subconscious mind, allows us to replace old habits with new ones as long as they are satisfying. My job is as a guide to help a person bring about their desired change.
Some Topics include: Overcoming Fears Improve Sleep
Releasing Bad Habits Calm Anxiety
Moderate Eating Achieve Goals
Sessions last about an hour and a half. A recording is provided to reinforce the desired outcome. Contact me for more information, or to book a session.
Good Stuff on Netflix
While clicking through Netflix recently feeling a little guilty about being a couch potato, I stumbled on a documentary series called, “You are What You Eat”. I have to say it was an eye opener. It is a new study by Standford University scientists. They were surprised to find that the food we eat can actually slow down our biological clock.
They conducted the study using many sets of twins from diverse nationalities. They study was 12 weeks and incredibly detailed. I would encourage everyone to watch it. My goal is to have the most information possible about how I currently eat and what I can do to improve my diet in a way that I can happily live with.
This short series showed a lot of aspects to our food chain. Most of our meat is from incredibly stressed animals in an inhumane living environment. Corporations are maximizing their profits at all costs. Farmers are feeling pressed into raising animals in this environment. I was already aware of this to some extent. Now I am more conscious of where I purchase my meat and seafood. Less quantity, better quality of life for our food source.
I am currently watching another docuseries. It is titled Hack Your Health, The Secrets of Your Gut. It is also on Netflix. Researchers have determined among many other findings, that eating a variety of 20 to 30 different fruits and vegetables each week can correct many gut issues. There are so many beneficial microbes that result from the large variety of fruits and vegetables. The show is about the gut’s connection to everything else going on in our body. It can be easy to change an unhealthy gut that hurts and causes many health problems. Many of these had not been associated with gut health in the past. There are some active studies on borrowing someone else’s healthy gut content to help improve the amount of healthy microbes in the other person. The results have been very positive.
Vegetable tacos recipe is delicious and satisfying
BY PAM O’BRIEN
Tacos are so tasty we shouldn’t just save them for Taco Tuesdays. If you ask me, tacos are an any day kind of food! And while I love chicken, steak and fish tacos, I sometimes want a taco that’s more veggie forward. That was the inspiration for this hearty and oh so-good vegetable tacos recipe. It’s filled with yummy veggies like mushrooms and red pepper, and layered with creamy avocado, peppery arugula and zingy radish. For a hit of power-boosting protein, we add tofu, which also gives these bites staying power. Then, we top it all with a melty cheese sauce. It’s so delicious that even non-vegetarians will love it. Best of all, this recipe is quick – just 30 minutes from start to finish – and so easy to make. Watch our video and see for yourself. Then, the next time you get a taco craving, whip up a quick batch and enjoy! Yields 6 servings Total Time 30 min Prep Time Vegetable tacos. 30 min Cook Time 30 min Ingredients 1/2 cup milk 1 1/2 tsp. all-purpose flour Pinch–1/8 tsp. cayenne pepper 4 oz. cheddar, shredded 1 Tbs. olive oil 1 red pepper, sliced 2 cups mushrooms, sliced 1 lb. firm tofu, drained, cut into 3/4″ pieces 1 tsp. chili powder 6 soft taco-size flour tor tillas, warmed 6 cups baby arugula, roughly chopped 1 avocado, pitted, peeled, sliced 6 radishes, sliced Instructions In small pot, whisk together milk, flour and cayenne pepper; over medium heat, bring to boil, stirring often. Reduce heat to low; add cheese. Cook, stirring, until melted and smooth, about 2 min. Reserve. In nonstick skillet, heat half of oil over medium-high heat. Add pepper and mushrooms; cook, stirring, until softened, 7 8 min. Remove. In same skillet, heat remaining oil over high heat. Add tofu and chili powder; cook, stirring, until golden, 5 min. Add pepper mixture; cook until heated through, 1–2 min. If needed, over low heat, cook cheese sauce until heated through. Fill tortillas with arugula and tofu mixture. Top with avocado and radish slices. Drizzle with sauce. No one will miss the meat with these pockets drizzled with a quick-prep cheese sauce Nutrition Calories: 396 kcal Fat: 21 gram Saturated Fat: 6 gram Protein: 19 gram Carbohydrate: 36 gram Fiber: 4 gram Cholesterol: 21 mg Sugar: 4 gram Sodium: 621 mg . Copyright 2025 A360 Medi
With the new day comes new strength and new thoughts. Eleanor Roosevelt
t
