Difficulties sleeping?

Rest - one of my 3 key concepts to Live Well & Be Well. If you are having difficulties getting enough sleep and not resting, strive to - Follow a routine or ritual...

A Japanese tea ceremony is a relaxing escape held in a tranquil space. Our bedroom should also be a tranquil place that calms the mind and body...preparing us for sleep.

Establish a restful routine where you unplug, unwind, and can sleep more soundly. A baked/boiled/roasted potato, skin on, eaten about an hour or so before bed is an amazing sleep aid - a potato eaten this way raises serotonin levels. Find additional resources, tips, and tools to help you rest here. Be Well! ~ Tiffany

Japanese woodcut and teaching aid courtesy of The Library of Congress

Pass the...Basil?

While puttering in the community garden today I plucked sprigs of cinnamon basil. If you are watching salt intake and managing/preventing high blood pressure, you may want to eat more basil. This tasty delight goes well beyond pleasing the palate. Basil promotes heart health, provides us with antioxidants (the bodyguards against cell damage), boosts immune function, and aids digestion. When it comes to herbs, fresh is best, and basil is easy to grow at home! Basil is used worldwide, best recognized in Italian cooking, and cinnamon basil is especially delicious in Thai dishes. I snipped a few leaves onto a pasta salad today - it was divine!

Another easy combo and summer treat is combining basil with fruit. Flavor your water with basil and orange slices or add snips of basil and citrus zest in cookie or pancake recipes. If you received my July newsletter you know that National Watermelon Day is coming up on August 3rd - combine watermelon with basil and lime for a refreshing summer ice to beat the heat, add nutrients to your diet, and improve health. Find the watermelon-basil ice recipe here.

Be Well! ~ Tiffany

Well Hello Twinkle Toes!

Soothe - By Elevating

Babies raise their feet in the air, and raise them often! As adults we tend to neglect our feet and forget how important it is to elevate. This simple act feels good plus it decreases pain and swelling. Elevating reduces the pressure on our ankles (the strongest joint in our body), our knees (the weakest joint in our body), and supports circulation. At the end of the day either elevate using cushions under your calves and feet while lying down, or by supporting your legs straight up against a wall. Rotate your ankles, articulate your toes, then point and flex your feet while you elevate. Moving your feet this way helps to ease tension and stiffness.

Your feet are the forms of transportation that work hard all day to keep you upright and motor you about. Raise them in the air at the end of your day to reward them for a job well done!

Be Well! ~ Tiffany

Got Salt?

If you've browsed my website and publications, you'll notice that I talk about the use of salt...a lot. I'm not referring to the salt we use for cooking and flavor. Dietary salt is a necessary nutrient; though is often overused. The salt I refer to are Cell salts and Epsom salts. If you're not taking advantage of these products to improve your health and well-being, you're missing out on safe, effective, therapeutic care at an affordable price. I soak in an Epsom salt bath regularly, in fact, it's one of my 4 Proven Methods to Manage Chronic Pain.

Cell salts are made up of 12 minerals that are essential to the health of our body. These 12 salts are homeopathic remedies that stimulate healing mechanisms at the cellular level, and can restore mineral imbalances. My physician advised me to use Hyland's brand Bioplasma cell salts while I recovered from all 3 of my hip replacement surgeries. I experienced amazing results. There are no negative side effects, they do not react with medication making them safe to use, and they are easily accessible in stores or online. Cell salts can be used to improve bone health, ease depression, tend skin problems, aid digestion, reduce swelling, improve heart health, and eliminate muscle spasms.

Investigate the use of cell salts and speak to your doctor. Check out this resource shown. David Card's book discusses the history and use of cell salts, plus includes a case study and client testimonials. I own this book and refer to it often, Read more about cell salts and how to incorporate them into your wellness routine here.

Be Well! ~ Tiffany

12 ESSENTIAL MINERALS Buy on Amazon

Outdoor Safety...

I experienced and witnessed a few safety hazards this past week. Between myself, neighbors, my co-workers, and family, each of us barely avoided what could have been painful accidents. Summer is a busy time and all of us want to enjoy the outdoors. Be safe and mindful of your surroundings, and never assume.

     Let's all play nice together.

Earth is a big rock...there is room for everyone and everything. I offer a few precautions in regards to trail safety and pedestrian safety, especially since when some of us fall over, it could be incredibly detrimental to our health.

Trail Etiquette: Hikers, cyclists, trail runners...please alert the person ahead of you to let them know you are "on their left" or "on their right". Never assume they can hear you. A person of any age or ability can have difficulty hearing someone or something behind them. For those who tune out with gadgets and music in nature, I too enjoy this practice, though others also want to play in the sandbox. Be mindful of your steps and scan the path ahead when your thoughts and attention are tuned inward.

Off-Leash Areas: Dear dog owners, a dog should be off-leash only when it is well trained and can play nicely with others (both with 2-footed & 4-footed critters). A wet muddy romp is awesome fun, though not when an especially large dog charges into fragile people out for a hike and nearly knocks them over, covering them with mud. Non-dog owners, be aware of your boundaries around pups...if you are uncomfortable around animals, perhaps find another place to hike or find the confidence to speak loudly and firmly to a misbehaving animal. Either way, an apology and a smile is free.

Sidewalk Maintenance Vehicles: Hey drivers...if someone is walking ahead of you, especially if they are much older than you are (or wearing ear buds or talking on the phone), don't assume they can hear you. Speak up and alert a walker and say "on your left" or "on your right". An old school, "Excuse me" is still a pleasant thing to hear and say. And pedestrians, if facility or maintenance workers are blocking your path and you see them, step out of the way or go around and let them do their job in peace. 

Be Safe, Have Fun, & Be Well! ~ Tiffany

100 degrees...

Summer temperatures are reaching their peak. Days that soar into the triple digits are uncomfortable and becomes a health hazard to many of us. Children, the elderly, and people managing chronic conditions are especially vulnerable to the negative effects, and are more prone to heat exhaustion. Excess heat causes fatigue and creates excess swelling. To cool yourself down at the end of a hot summer day, start at the bottom...treat your feet.

Swollen ankles and tired feet will feet better after a soak in cool water. Add a scoop of Epsom salts to the water for extra support. Afterwards, elevate your lower legs and articulate your toes - try picking up a pencil with your toes, it's a great way to de-stress your feet. Toe taps and ankle rotations are also gentle exercises that encourage circulation and can minimize stiffness you may feel in your ankles. Hydration is the number one defense against heat. Our bodies require ample and regular sources of fluid to function properly. If you get tired of drinking lots of water, simply eat more water-based foods such as watermelon, celery, frozen fruit, cucumbers, and leafy greens. H20 is available in many forms, and these foods are refreshing and quench your thirst. 

Be Well! ~ Tiffany

July 4th Culinary Delight

Happy Independence Day! On a whim this afternoon I created something especially lovely in my kitchen. My palate craved something Thai using tofu, peanut butter, and lime. The temperatures soared about 100 degrees today and I wanted something quick and easy for dinner. As I dabbled and gathered odds and ends from my fridge I wound up cooking a curry infusion topped with fresh basil and cilantro nestled beside greens and a Roma tomato. It was delicious! I'm sharing this creation as I dine this evening for two reasons - the first is to remember my own new recipe, and the second is to demonstrate that my way of eating is hardly boring. I made enough food for my dinner and at least two lunches in less than 50 minutes. That time also included preparing two additional layered mason jar salads for workday lunches and cleaning my kitchen. My meal plan offers tasty meals using simple foods that are fun and easy for me to prepare. Most importantly, my meals provide me with good health. Check out the photos of my July 4th Culinary Delight, and if you try it and enjoy it, let me know. Be Well!

Marinade = Juice and zest of one lime, 2-3 T Sweet Chili Sauce (I used Trader Joe's brand), 1 T low-sodium soy sauce, 1 T. PB2 (powdered peanut butter), 1 T water, 1 packet of Stevia. Mix all ingredients and taste, adjust to your palate. Pour over cubed firm tofu, stir to coat tofu, cover and chill at least 2 hours.

While rice is cooking, use brown or white (I served long grain white rice with this dish), slice and saute a carrot, one small yellow squash, 1/2 yellow onion, and 1/2 cup green cabbage in 3 T aquafaba (reserved liquid from canned chickpeas, a perfect oil substitute for savory dishes) in a large frying pan. Add water as needed to prevent sticking. Once vegetables are soft, add tofu and marinade. Continue to saute until marinade is absorbed, seasoning to taste. I added sea salt and finished with 4-6 shakes of curry powder (for heat and spice). Serve tofu and vegetable saute over cooked rice alongside salad. Garnish with snipped basil and cilantro. Yum!