Dr. Weil’s Favorite Holiday Foods

Around the holidays, I like to look to the deeper meaning of the day – it transcends any particular food, and instead springs from the gathering of family and friends around a table set with beautiful, satisfying dishes prepared with love and gratitude. Here are some of my favorites:

1. Salmon. I’ve found that it’s possible to have a delicious, crowd-pleasing holiday dinner without the standard menu. Instead, I typically serve wild Alaskan salmon, either whole and baked or grilled. I eat salmon often, not only because it contains heart-healthy omega-3 fatty acids, but because I love it. You can make a very festive presentation of salmon at your holiday dinner, such as Salmon in Parchment, that will make your guests quite happy.
2. Meat alternative. I may also serve a tofu “turkey” or other vegetarian roast especially for my daughter Diana, who is a lacto-vegetarian (no fish). If you want to try one, you can choose from a number of tofu-based substitutes on the market, or if you prefer to make your own, you can find several recipes online, or try the Tofu Provencal recipe.
3. Lots of healthy side dishes. My holiday menu typically includes salad, roasted root vegetables, a green vegetable (like broccoli), and braised red cabbage, sometimes with chestnuts. All are easy to make. The latter, in particular, is packed with anthocyanins, powerful antioxidants that give red cabbage its vibrant color. Like other cruciferous vegetables, it provides fiber, vitamin C and cancer-fighting compounds called indoles.
4. Nutritious desserts. For dessert, I like to serve squash pie. This vegan dish is made with winter squash (such as buttercup, kabocha, or banana), cashew milk, and raw sugar. It’s thickened with arrowroot instead of eggs and flavored with brandy, cinnamon, ginger and cloves and topped with chopped walnuts.

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* This article was originally published here

Katrina Kaif aka Bahu Kitto talks about the hair oil Vicky Kaushal’s mother makes for her, says, “Home re - TOI Etimes

Katrina Kaif aka Bahu Kitto talks about the hair oil Vicky Kaushal’s mother makes for her, says, “Home re  TOI Etimes

* This article was originally published here

Meditation Tips for the New Year

The holiday season can be a stressful time. In fact, 41% of U.S. adults report they find themselves with increased anxiety, nervousness, and tension from November to January each year. As the current calendar winds down, many strive to begin the approaching new year with a “clean slate” or a “fresh start,” but with restless nights from the holidays and the pressure to make and keep resolutions fresh in our minds, simply dismissing all that stress on January 1^st isn’t as easy as we’d like to think. So how do we address stress, get the sleep we desperately need, and start the new year off right? One of the best ways is through mindful meditation.

How Mindfulness Helps
Mindful meditation provides benefits emotionally, mentally, and physically. By tuning into your mind, body, and breath, practicing mindfulness has been shown to help enhance your overall wellbeing. Two of the main ways it can improve your everyday life are by reducing stress and facilitating better sleep.

Stress & Meditation
By breathing deep and allowing your mind to focus on one thing at a time (the breath, the body, a mantra, etc.), mindful meditation can help calm your nervous system and allow you to take a break from stress and negative thoughts. Practicing mindfulness can influence your body’s responses to stress by slowing your heart rate, relaxing your body, and staying in the present moment. You can learn more about how mindfulness and meditation can help deal with stress and impact the brain in our post, “Can Meditation Change the Brain?”

Sleep & Meditation
Along with reducing stress, mindfulness meditations can also help your body prepare for sleep. Meditating fosters a “relaxation response” which counteracts the body’s response to stress that may be hindering your ability to achieve quality rest. Because many sleep disorders can be linked to stress, it has been shown that mindfulness meditation can help decrease insomnia, fatigue, and depression to aid in improving sleep (Harvard Health Publishing).

Meditation Tips
Meditation is a practice that is accessible to anyone and can be tailored specifically to you. As you begin to implement mindfulness into your daily routine, you may find that certain positions, thoughts, mantras, or settings work best. As long as you are centered and focused, there’s no “right” or “wrong” way to go about meditating.

If you’ve never meditated before and would like some guidance, here are a few helpful tips:

• Start out in a quiet setting. As you become more comfortable and familiar with meditation, it will become possible to practice it just about anywhere, but beginners typically find that quiet, distraction-free settings are the most favorable.
• Focus on your breath. If you have a “busy” mind, you may notice thoughts arising that distract you—simply let them pass without judgment and focus back on your breathing.
• Consider using a meditation cushion. While meditation can be performed in countless settings, utilizing a cushion with purposeful support can help maintain and improve posture while providing added comfort.
• Try Breathwalking. If you find it hard to sit still during meditation, you can try “Breathwalking” instead where you take a walk while focusing on your breath.

If you’re just getting started with meditation, explore our other blog posts on the topic to learn more: “Three Steps to Creating a Meditation Practice” and “Popular Meditation Misconceptions.”

New Year Meditations
If you’re looking for a fresh start to 2025, your breath is a great place to begin. By practicing meditation regularly, you can start the new year off right with a healthier mindset, reduced stress, and better sleep.

Start your meditation and breathing practices today with these videos:

• Heart Center Meditation
• 4-7-8 Breathing Exercise
• Tai Chi | How To Enter the Meditative State
• Breath Observation

 

Sources
“Even a Joyous Holiday Season Can Cause Stress for Most Americans.” American Psychological Association. apa/news/press/releases/2023/11/holiday-season-stress

“Meditation: A Simple, Fast Way to Reduce Stress.” Mayo Clinic. mayoclinic/tests-procedures/meditation/in-depth/meditation/art-20045858

“Meditation and Sleep.” Sleep Foundation. sleepfoundation/meditation-for-sleep

“Mindfulness Meditation: A Research-Proven Way to Reduce Stress.” American Psychological Association. apa/topics/mindfulness/meditation

“Mindfulness Meditation Helps Fight Insomnia, Improves Sleep.” Harvard Health Publishing. health.harvard/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

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* This article was originally published here

Naturally Healthy: Disgestion tips for the festive season - Irish Independent

Naturally Healthy: Disgestion tips for the festive season  Irish Independent

* This article was originally published here

Home remedies for swollen feet during pregnancy - The Star Kenya

Home remedies for swollen feet during pregnancy  The Star Kenya

* This article was originally published here

Are You Experiencing Memory Loss?

Does it seem your memory is getting worse with every passing birthday? There is a mild degree of memory loss that happens to some extent to all of us as we age, but a growing body of medical evidence suggests that lifelong stimulation is the key to building and maintaining brain cells, slowing memory loss and possibly lowering the risk of Alzheimer’s disease.

Research has found that in addition to regular, vigorous exercise, the following may help:

1. Doing interesting work (paid or volunteer)
2. Pursuing hobbies
3. Engaging in an active social life.

I recommend challenging yourself with music performance (playing or learning an instrument or singing), language lessons, learning a new computer program, or hunkering down with a good crossword puzzle. Be certain to try all of these with a smile – studies show that a positive emotional state is also good for your brain.

Remember that anything that makes you think in different ways is challenging for the brain and likely beneficial for your memory. This is also the perfect way to add passion and vitality to your life, enhancing meaning and promoting a positive outlook. Find some card or board games to play with friends and family, as being a vital part of community is essential as well.

 

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* This article was originally published here