A Physician's Perspective
Finding Peace
By Alon Sitzer, MD
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Calming the Mind & listening to your Body….
Sit quietly in a comfortable position, close your eyes, consciously take a breath in, hold it for 3 seconds and then let it go…. As you are sitting quietly and breathing, simply watch your thoughts without judgment or criticism…. Let them be. It ain’t always easy to observe and it requires practice. You are alive and your mind & body are active.
Learning to calm the mind and listen to one’s body is one benefit that comes from practicing meditation.
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Setting a time watch for 1 minute and doing the above exercise 2 or 3 times a day will help the body feel more comfortable in this state of mind as you are able to watch your racing thoughts or feel more fully your emotions and not be afraid of them. You will be able to bring this skill set into your day-to-day living and use it outward in relationships, your work, and other areas of your life.
Learning to listen can start with listening to others or listening to yourself, and your body. This is of great utility especially when you are wanting to improve any area of your life. This will give you direction, and intention and you will find more independence and less relying on others for answers or fulfillment that can come from within you.
As you begin to eat more clean and add more plants into your life, you may find that the noise from within also begins to calm since the body is able to ‘deal’ or digest life, foods more easily and therefore allow for a more graceful movement of energy through your body. One of the benefits of a Whole Food Plant Based lifestyle is feeling more calm and relaxed.
Exercise is another way to create a sense of peacefulness in the body whether it's because of energizing chemicals secreted by the brain or merely an element of exhaustion after enjoyably working out your muscles and body. Creating a sense of peace in one’s life happens by consciously taking the time to create new habits that are in support of caring for yourself.
I wish you all an easy, graceful & joyous journey in your pursuit of health and wellness.
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Black Bean Cabbage Salad
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Huge salads can be perfect for meals! With the beans and all the wonderful veggies, it’s extremely satiating. It offers heat, tartness, sweetness, crunch, and freshness all in one dish, and it even gets better as it sits, so you can make it the day before. It makes a great go-to meal in a pinch, because it’s quick to prepare. Enjoy!
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Ingredients:
Black Bean Cabbage Salad:
4 cups cabbage – 2 cups each: purple, green – thinly sliced and roughly chopped into 2-inch long pieces (or can buy pre-shredded cabbage)
1 can (15 ounces black beans, rinsed and drained)
1 red, orange, or yellow bell pepper
3 green onions, chopped, (use both green and white parts)
Fresh lime juice – about 2-3 limes, or to taste
1 cup frozen corn kernels, thawed
1 jalapeno – seeded and diced – adjust to spiciness desired (omit if you do not like spicy)
Sea salt and black pepper to taste
1/4 cup cilantro, stems removed
Salsa:
4-5 ripe tomatoes, or 1 pint of cherry tomatoes
3 tablespoons purple onion, chopped
1 garlic clove, roughly chopped
1/4 cup fresh cilantro
Fresh black pepper and sea salt to taste
Guacamole:
2-3 ripe avocados, flesh scooped out and mashed with a fork to desired consistency
Pinch of sea salt, fresh black pepper
A squeeze of lime (about ½ lime) to taste
Pinch of cumin
2 TBSPs salsa
Directions:
- For the salad: In a medium mixing bowl, combine the cabbage, black beans, bell pepper, green onion, cilantro, lime juice, and toss to combine.
- Salsa: Can buy at the store or make: Place salsa ingredients in a food processor and pulse to desired consistency.
- Add about 1 cup salsa – fresh or store-bought – to the salad and toss. Taste and adjust seasoning
- Guacamole: can make or buy at the store. If making, mash avocado with a fork. Add the rest of the ingredients and mix with a fork.
- Garnish with chopped green onion, fresh cilantro, lime wedge, and a scoop of guacamole.
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May is Better Sleep Month
It sounds great, doesn't it? Better Sleep? The trick is finding the right conditions to have an optimal amount and quality of sleep. Like so many other aspects of our health -- it's important to be intentional and consistent if you want to give your body and mind the rest that you really need.
Why is sleep such a vital component of our health? Simply put, sleep is the time that our bodies and minds are allowed to recharge and prepare for the next day. Chronic lack of sleep may contribute to many adverse health conditions. So, be careful not to get caught up feeling like the only way to get things done is to "burn the candle at both ends". This eventually catches up with you and will prevent you from doing all the things you love doing.
Instead, plan your sleep as an important part of your day.
🛏️ Maintain a consistent bedtime and wake-up time.
🛏️Limit caffeine, especially later in the day.
🛏️Do not eat a heavy meal within a couple of hours of bedtime.
🛏️Power down your electronics before getting in bed.
🛏️Include physical activity during the day.
🛏️Ensure you have a restful environment (quiet, comfortable temperature, dark).
Different people require different amounts of sleep, but in general, most adults should strive for between 7-9 hours per night. Talk to your doctor if you have sleep issues, we can help!
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