Lifestyle Matters

On A Canadian Island In The Time of Tariffs (Part 2)

2026-09-20T18:34:30.924-07:00

Explore why food and restaurant prices are soaring in Canada and how supporting local producers builds food sovereignty and supply-chain resilience.

While broad cross-border tariffs often target manufactured goods, raw materials, or specific supply-chain components rather than direct, day-to-day grocery produce, tariffs, and the trade disputes surrounding them, still create secondary ripples.

Choosing to "Buy Canadian" isn't strictly about dodging trade duties; it's a structural vote for domestic food sovereignty, supply-chain resilience, and local economic independence.

Even without direct tariffs on every apple or loaf of bread, several interconnected economic forces keep food and restaurant prices exceptionally high right now.

Why Food and Restaurant Prices Are Sky-High

1. Input Costs and Upstream Compounding Food prices rarely rise because of a single factor; they rise because every link in the chain gets more expensive.

Energy & Freight: Transporting goods across a country as vast as Canada—especially to an island like Vancouver Island—involves massive fuel and logistics costs.
Agricultural Inputs: Fertilizer, animal feed, and equipment costs spiked globally over the last few years.
Extreme Weather: Persistent droughts across the Canadian Prairies and North America have dramatically shrunk livestock herds (beef cattle numbers are at decades-long lows), sending meat prices soaring. (We are vegan, but my brother in Saskatchewan says beef ranchers are rare on the ground– no one can afford to go into that business and those who were/are are dropping out, as he did a few years ago. He and his wife have cattle pastured on their land in the summer, but none of their own herd).

2. A Weak Canadian Dollar (CAD) Canada imports significant amounts of fresh produce, packaging materials, and food processing ingredients from the U.S. and overseas—especially during non-growing seasons. Because trade transactions are priced in U.S. dollars, a weaker Loonie makes importing those essential inputs much more expensive.

3. Supply-Chain Consolidation Canada’s grocery sector is heavily concentrated, with a handful of major parent companies controlling over 70% of the retail market. With limited market competition, retail margins remain sticky, making prices slow to drop even when wholesale commodity costs ease.

4. Why Restaurants Feel "Through the Ceiling" Restaurants face a double squeeze. They aren't just paying the same inflated wholesale food prices that grocery shoppers see; they are also hit by:

Rising Overhead: Commercial rent, utility rates, and property insurance have jumped considerably across British Columbia.
Labor Costs & Shortages: Changes to temporary foreign worker policies and higher wage requirements have tightened labor supply, raising payroll expenses.
Margin Recovery: After years of thin or negative margins following the pandemic, dining establishments have been forced to recalculate menu pricing just to keep their doors open.

What We Can Do as Canadians

While macroeconomics are out of individual control, targeted choices can help manage personal budgets while continuing to build regional resilience.

Buy Local & Direct (Vancouver Island Advantage): Bypassing corporate supply chains keeps money in the community and reduces middleman markup.

Take advantage of Vancouver Island’s local farm stands, farm-share programs (CSAs), and direct-from-boat seafood sources in areas like the Comox Valley or Cowichan Valley.
Buying seasonal, locally grown produce reduces exposure to foreign exchange fluctuations and international shipping fees.

Shift Buying Habits to Less Consolidated Retailers:

Shop at local independent grocers, ethnic supermarkets, or farmer-owned co-ops, which often source directly and offer better prices on staples than national chains.
Pay attention to store brands and buy in bulk when non-perishable staples go on sale.

Support Local "Farm-to-Table" Eateries Wisely:

When dining out, support independent local restaurants that source ingredients from nearby growers rather than large corporate chain restaurants relying on imported supply contracts.
Look for lunch specials or off-peak dining deals to lower out-of-pocket costs while still supporting local hospitality workers.

Advocate for Supply Chain & Trade Transparency:

Support initiatives like the Canadian Grocery Code of Conduct, which aims to level the playing field between large retail chains, independent grocers, and domestic food processors.
Push for local and provincial policies that protect agricultural land (like BC's Agricultural Land Reserve) and support local food processing infrastructure.

Are there specific local food sources or farm markets on Vancouver Island you've been considering, or would you like tips on finding direct-from-producer options near your area? Ask your question in the comments below, and I will get back to you. (Comments in general are well-received here 😂)

See Canadian Vegan on an Island in the Time of Tariffs (Part 1)

**a.i. generated image and assistance with research and editing.

5 Simple Ways to Lighten Up Your Life When You're Feeling Low

2025-06-23T22:10:00.000-07:00

Life can feel heavy sometimes. You might not have clinical depression, but maybe you're just in a rough patch—feeling blue, worn down, or emotionally stuck. You’re not alone. The good news? There are simple, natural ways to gently lift your mood and bring some light back in. Here are five approachable options to help you start feeling better.

1. Eat Mood-Lifting Foods

Certain foods can naturally support better brain chemistry and emotional balance:

Leafy Greens (Spinach, Kale, Swiss Chard): Rich in folate, which is linked to lower depression rates.

Walnuts: Packed with omega-3 fatty acids that support brain health.

Berries (Blueberries, Strawberries): High in antioxidants that reduce stress and inflammation.

Why It Works:

Your brain needs specific nutrients to produce serotonin and dopamine—key chemicals that help regulate mood. Eating whole, plant-based foods with healthy fats, vitamins, and antioxidants can help you feel more balanced.

2. Move Your Body—Even a Little

Try:

A 10-minute walk in nature or around your neighborhood.

Gentle stretching or yoga at home.

Dancing to your favorite upbeat song.

Why It Works:

Physical activity, even in small doses, can release endorphins—your body's natural feel-good chemicals. It also helps relieve muscle tension and can break cycles of anxious thinking.

3. Watch 3 Screamingly Funny, Happy-Ending Movies

Laughter really can be medicine. Here are three go-to movies that are guaranteed mood boosters:

Mrs. Doubtfire (1993) – Funny, touching, and a satisfying happy ending.

The Grand Seduction (2013) – Quirky Canadian humor with heart and community spirit.

Paddington 2 (2017) – Pure, wholesome joy with a sweet message and a feel-good finale.

Why It Works:

Laughter reduces stress hormones and increases feel-good endorphins. Watching happy-ending movies can offer emotional release and remind you that things can work out, even in tricky situations.

4. Uplifting Essential Oils

Try diffusing or gently inhaling:

Orange or Sweet Orange: Bright, energizing, and cheerful.

Peppermint: Refreshing and mentally stimulating.

Lavender: Calming and helps ease tension while gently lifting mood.

Why It Works:

The limbic system (the part of your brain tied to emotions) is directly linked to your sense of smell. Essential oils can trigger emotional responses that promote calm, energy, or happiness almost instantly.

5. Add a Spark of Connection

Reach out to:

A trusted friend for a light conversation.

A support group (in person or online).

A local hobby class or volunteer opportunity, even once a week.

Why It Works:

Social connections, even small ones, release oxytocin—the "bonding hormone"—which can counter feelings of loneliness and sadness. A brief chat or shared activity can make a surprising difference.

Build These Lifts Into Your Life: A Gentle System

Here’s a simple rhythm you can try:

Daily: Eat mood-lifting foods, move your body, diffuse essential oils.

Weekly: Watch one uplifting movie and reach out to someone.

Monthly: Try a new recipe, walk a new path, or connect with a new group.

Small, consistent steps can gently shift your emotional weather over time.

A Final Word of Care

If you notice that the heaviness sticks around for more than two weeks or keeps returning, please talk with a counselor, physician, or mental health professional. Sometimes we all need extra support, and asking for help is a wise, courageous step.

Disclosure: AI was used in the editing of this article and in the generation of images. Author approves.

How To Make Walnut Butter in a Vitamix (Plus Recipes and Benefits)

2025-06-16T21:13:00.000-07:00

If you love natural nut butters, you might want to try something a little different—walnut butter. Rich, creamy, and loaded with nutrients, walnut butter is easy to make at home with a Vitamix and offers a unique flavor that can elevate both sweet and savory dishes.

In this post, I’ll walk you through how to make your own walnut butter, share some creative ways to use it in everyday recipes, and highlight the impressive health benefits that come with every spoonful.

Why Walnuts? The Health Benefits of Walnut Butter

Walnuts are more than just a crunchy salad topping—they’re a nutritional powerhouse with wide-ranging health benefits. Here’s why adding walnut butter to your diet can be a smart, tasty choice:

🧠 Brain Health: Walnuts are one of the best plant-based sources of omega-3 fatty acids (ALA), which support brain function and may help reduce age-related cognitive decline.

❤️ Heart Health: Regular walnut consumption is linked to lower LDL (bad) cholesterol, reduced blood pressure, and improved overall cardiovascular health.

💪 Anti-Inflammatory: Walnuts contain polyphenols and other antioxidants that can help fight chronic inflammation.

🌿 Plant Protein: Walnut butter offers a decent source of plant-based protein and fiber, making it a filling addition to meals or snacks.

🌱 Rich in Vitamins & Minerals: Walnuts provide magnesium, copper, folate, and vitamin E—all essential for energy, bone health, and immune support.

How to Make Walnut Butter in a Vitamix

Ingredients:

3 cups (300 g) raw or lightly toasted walnuts (if you add 1 more cup it is easier to blend)

Optional: pinch of salt, drizzle of maple syrup, or cinnamon for flavor

Instructions:

1. Prepare the Walnuts:

If you prefer a more robust, toasty flavor, lightly roast the walnuts in a 350°F (175°C) oven for 5-7 minutes. Let cool slightly.

2. Blend:

Add walnuts to your Vitamix. Start on low speed and gradually increase to high, using the tamper to push nuts toward the blades. This process will take 2-4 minutes. First, the walnuts will break down into crumbs, then a thick paste, and eventually a smooth butter as the oils release. It is easier to blend the walnuts if you add another cup of walnuts before toasting. (NOTE: #1 If you want a smoother butter, use extra walnuts-- another cup of lightly toasted walnuts breaks down better because of the tamper having more leverage.)

3.Adjust Flavor:

Once smooth, you can blend in a pinch of salt, a touch of cinnamon, or a drizzle of maple syrup if desired.

4. Store:

Transfer to a glass jar and store in the refrigerator for up to 3-4 weeks. Stir before use if separation occurs.

(NOTE #2: Right after this step I run a little cold water into the dirty Vitamix and make a sort of walnut milk to use in the pasta sauce recipe instead of just plain water-- helps clean out the vitamix and makes another great tasting part of the walnut recipe).

How to Use Walnut Butter

Walnut butter’s earthy, slightly bitter profile pairs beautifully with both sweet and savory flavors. Here are some delicious ways to use it:

🥣 On Toast: Spread on whole grain or sourdough toast with banana slices and a drizzle of maple syrup.

🥗 Salad Dressing: Whisk walnut butter with lemon juice, balsamic vinegar, and a splash of water for a creamy salad dressing.

🍪 In Baking: Use in place of peanut butter in cookies, muffins, or energy balls for a unique twist.

🍝 In Pasta: Stir into warm pasta with sautéed mushrooms, garlic, and herbs for a quick walnut cream sauce.

🍎 As a Dip: Serve with apple slices, pear wedges, or celery sticks.

🍯 Breakfast Bowls: Drizzle over oatmeal, yogurt, or smoothie bowls for a healthy fat boost.

Two Simple Recipes Featuring Walnut Butter

1. Walnut Butter Banana Toast

Maple-Walnut Spread with Bananas and Cinnamon YUM

Ingredients:

1 slice whole grain or sourdough bread

1-2 tablespoons walnut butter

1 small banana, sliced

Drizzle of maple syrup (optional-- gotta say that I add the maple to the sauce)

Sprinkle of cinnamon (optional)

Instructions:

Toast the bread to your liking.

Spread walnut butter generously over the toast.

Top with banana slices, drizzle with maple syrup, and sprinkle with cinnamon if desired. Enjoy immediately.

2. Creamy Walnut Butter Pasta Sauce

Walnut Butter Sauce is delicious on pasta and roast veggies!

Ingredients:

3 tablespoons walnut butter

1 clove garlic, minced

1 tablespoon lemon juice

1 teaspoon soy sauce or tamari

3 tablespoons warm water (more as needed-- you can also use the "walnut milk" in place of water. See above Note #2 under Instructions for making the walnut butter.

Salt and pepper to taste

Cooked pasta (about 2 cups/250 g)

Optional: sautéed mushrooms, spinach, or roasted veggies

Instructions:

In a small bowl, whisk together walnut butter, garlic, lemon juice, soy sauce, and warm water until smooth and creamy. Add more water to thin if needed.

Toss the sauce with warm pasta and your choice of sautéed vegetables.

Season with salt and pepper to taste. Serve immediately.

Making walnut butter at home is simple, satisfying, and a wonderful way to explore new flavors in your kitchen. Whether you spread it, stir it, or drizzle it, walnut butter can bring both nutrition and gourmet flair to your everyday meals.

If you give these recipes a try, I’d love to hear how they turned out! 💬

Disclosure: AI was used in the editing process for this blog post. The photos are the author's.

Therapeutic Writing for Grieving Adolescents

2025-05-21T12:55:00.000-07:00

A 2024 literature review published in Grief examines the efficacy of therapeutic letter writing as an intervention for adolescents grieving the loss of a peer to suicide. The review finds that this method can significantly aid in emotional processing, meaning-making, and long-term adjustment to the loss. However, it also notes potential challenges, including ethical concerns related to confidentiality and the cognitive capacities of adolescents.

Original Study: Access the study here

Canadian Suicide Prevention Service

Review Summary:

The review underscores the promise of therapeutic letters in adolescent grief counseling while acknowledging the need for careful consideration of implementation challenges.

Here’s a simplified explanation for a parent of a grieving youth, showing how letter writing might be used in therapy to help a teen process the loss of a friend or loved one to suicide.

How Letter Writing Helps a Grieving Teen in Therapy

Therapeutic letter writing is a gentle, creative way to help your teen express the many emotions they might not know how to talk about. It’s not about getting grammar right — it’s about healing.

🧠 Why It Works

Grief after a suicide can be filled with confusion, guilt, anger, and sadness. A teen might wonder:

*Why did they do this?

*Was it my fault?

*Could I have helped?

*I didn’t get to say goodbye.

Writing a letter gives your teen a way to say what they’re holding inside — even things they might feel too ashamed or afraid to say out loud

🧑‍⚕️ How a Therapist Might Introduce It

“You’ve been carrying a lot since your friend died. Sometimes when we can't talk to someone anymore, writing them a letter can help. Would you be open to trying that? You don’t have to show anyone unless you want to. You’re writing just for you.”

The therapist would explain:

It’s not a school assignment.** No spelling or grammar rules.

There are no wrong feelings.** Anger, love, regret, or confusion are all okay.

The letter is private.** They can share it, keep it, or even tear it up.

✍️ What the Teen Might Write

The letter could be to:

* The friend who died ("Dear Jesse...")

* Themselves ("Dear Me...")

* The person they wish they could talk to (like a parent, teacher, or even God)

📄 Example Letter to a Friend

Dear Jesse,

I still don’t understand why you did it. I keep thinking about the last time we talked. I should’ve seen the signs. I’m mad at you for leaving and scared that it could happen to someone else. I miss you. I wish I could’ve helped.

I’m trying to make sense of it all. I want to believe you’re at peace. I hope you knew how much I cared.

Love,

Taylor

🧘 What Happens After the Letter

The therapist might:

* Talk with the teen about what it felt like to write it.

* Help them understand the emotions that came up.

* Suggest writing again later to reflect progress or healing.

Some teens might write a series of letters over time — expressing new feelings as they process their loss.

🕊️ Optional Rituals (if the teen is open)

* Read the letter aloud in a safe space.

* Put it in a memory box.

* Burn or bury it as a symbolic goodbye.

* Turn it into part of a scrapbook or art project.

Bottom line for parents:

Letter writing is one way a grieving teen can feel *heard*, even when the person they miss is no longer here. It gives structure to grief — a place to put emotions — and it’s guided safely with the support of a caring therapist.

When A Friend Dies: A Book for Teens about Grieving and Healing by Marilyn E. Goodman

Disclosure: I am an Amazon associate. I you click on Amazon links in this article and purchase an item, I receive a small referral fee. You will not be charged extra. Thank you for your support.

Why Some Teens Feel Like Giving Up: How Trauma Can Lead to Suicide—and How We Can Help

2025-05-09T11:49:00.000-07:00

"Depressed Teen" By Daniela211005 - Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=74855571

Teen suicide is a heartbreaking reality. Many young people who think about ending their lives aren’t just being “dramatic” or “overly emotional”—they’re hurting deeply, often because of trauma they’ve experienced.

What Is Trauma?

Dr. Gabor Maté, a Canadian doctor and bestselling author, explains that trauma doesn’t just mean what happened to a person. It’s more about what happens inside them afterward.

For example:

If a child is bullied, abused, ignored, or made to feel unloved, their nervous system may go into survival mode.

Over time, they may disconnect from their true feelings, feel unworthy of love, or live in a constant state of stress or fear—even if the danger has passed.

Dr. Maté says, “Trauma is not what happens to you; trauma is what happens inside you as a result of what happens to you.”

So when a teen feels hopeless, numb, or overwhelmed, it may not be about just one event. It might be years of stored-up pain, loneliness, or feeling like no one sees or understands them.

How Trauma Can Lead to Suicidal Thoughts

Teens with unresolved trauma often:

Feel ashamed, broken, or “different”
Struggle to form healthy relationships
Blame themselves for things that happened to them
Feel trapped in their thoughts or emotions

These feelings can build up. If a teen doesn’t feel safe to talk about what they’re going through—or if no adult seems to notice—they may begin to believe the painful thoughts in their head: “I’m a burden,” “Nobody cares,” or “I’ll never get better.”

This is how trauma can quietly grow into suicidal thoughts.

What Can Help?

Dr. Bessel van der Kolk, another world-renowned trauma expert and author of The Body Keeps the Score, agrees with Dr. Maté: healing from trauma means helping a teen feel safe, seen, and connected.

Here are a few ways research shows we can help teens heal—and prevent suicide:

1. Trauma-Informed Therapy

Therapies like EMDR (Eye Movement Desensitization and Reprocessing), somatic therapy (body-based healing), or trauma-informed talk therapy can help teens process their pain and feel more in control of their emotions.

2. Safe Adult Relationships

A strong, trusting connection with even one caring adult (a parent, teacher, coach, or counselor) can be life-saving. Dr. Maté emphasizes the importance of attachment—the need to feel connected and accepted as you are.

3. Creative Expression

Art, music, journaling, and movement (like yoga or dance) can help teens express things they don’t yet have words for. This kind of expression helps shift trauma out of the body and nervous system.

4. Community and Belonging

Teens who feel isolated are at higher risk. Group activities, peer support groups, or being part of something meaningful (like a team, band, or social cause) can reduce loneliness and build self-worth.

Take-Away Thoughts

Suicide is not about wanting to die—it’s about not wanting to feel the pain anymore. Trauma makes that pain feel endless. But healing is possible. As Dr. Maté and Dr. van der Kolk remind us, the right kind of support—compassionate, consistent, and trauma-aware—can make the difference between despair and hope.

If a teen you know is struggling, the most powerful thing you can do is stay close, stay kind, and help them feel that their story matters—and that it’s not over yet.

Resources:

The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture

by Dr. Gabor Maté with Daniel Maté

– Explores how trauma affects mental and physical health, especially in modern Western societies\

.2. When the Body Says No: The Cost of Hidden Stress

by Dr. Gabor Maté

– Focuses on how unprocessed emotional pain and trauma can impact well-being over time.

3. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

by Dr. Bessel van der Kolk

– A foundational text explaining how trauma is stored in the body and how different therapies can help people recover.

The above resources are the three key books used in the above article. They are linked to Amazon through my Associate account. If you purchase through these links I receive a small referral fee that goes to support the articles on this site. You are not charged anything extra. Thank you for your support.

An older article on Teen Depression provides information about the Nedley Community-based Anxiety and Depression Recovery Program that has helped many individuals and famlies. This article about Teen Depression can be found on this site HERE.

Canadian Vegan on An Island in the Time of Tariffs

2025-02-02T17:23:00.000-08:00

So, you are a Canadian vegan and live on an island during the Time of Tariffs? Fear not! (Firefly generated image)

Living as a vegan family on Vancouver Island while prioritizing local and Canadian-grown food is certainly a challenge, especially considering that only about 6% of the Island’s food is produced locally. We live midway up the Island, off the East coastal side, in the Comox Valley.

The current tariffs on Canadian goods add another layer of difficulty, making it even more essential to support regional businesses and producers. However, there are a growing number of initiatives and brands that help meet this challenge.

Local Vegan-Friendly Brands & Stores on Vancouver Island

Wanting to continue to eat organic and vegan and, if possible, Canadian or even locally-produced, means reading a lot of labels and probably shopping a little more expensively than before (or a lot more). Thrifty's, Edible Island, Superstore, and occasionally, Quality Foods, carry some greenhouse produce from Vancouver, and sometimes there are Vancouver Island-based vegan-friendly brands such as:

Gathering Place Trading (Cortes Island) – Organic spices, teas, and herbs sourced with ethical practices.
Hornby Organic Energy Bars (Hornby Island) Energy bars
Eatmore Sprouts (Courtenay) Super Simple. Super Healthy.
Clever Crow Farm (Black Creek) Spice Mixes, Restaurant, Greens in season

One helpful resource is Island Good, a certification program that highlights products grown and made in the Vancouver Island region. This initiative allows shoppers to easily identify local goods in stores and markets, supporting Island-based farmers and producers. I do find that they are lacking on the independent health food store listings, like Courtenay's *Edible Island* or Cumberland's *Seeds*. There was also only one restaurant listed.

Canadian Organic & Vegan-Friendly Products

Many organic vegan products are grown or processed in Canada, though some may contain ingredients sourced from outside the country. Here are some Canadian brands to look for:

Three Farmers (Saskatchewan) – Roasted chickpeas, lentils, and camelina oil .
Fresh Start Fauxmage (PEI) – Vegan cashew and almond cheeses .
Going Nuts (Alberta) – Handmade granolas, nut butters, and energy bars .
One Degree Organic Foods- (Alberta, Saskatchewan, Global)
Little Northern Bakehouse – Gluten-free and vegan bread, available in some Island stores.
BobAli Foods (Vancouver) – Vegan hummus, tapenade, and pesto, found at farmers' markets across BC
Silver Hills Bakery (Abbotsford, BC)- Vegan, sprouted breads, buns, and other baking products.
One Degree Organic Foods (Abbotsford, BC) Sprouted Rolled Oats, and many other products.

Resources for Finding Local & Organic Vegan Food

For those seeking more information on locally sourced and organic vegan food, here are some useful resources:

Comox Valley Farmers Market- Saturday throughtout the year in Courtenay, and Sunday, seasonal, at Cumberland.
LUSH Valley Food Action Society- Community-involved and services with innovative programming, advocacy and events; the Good Food box that contains up to 85% of local farms-fresh produce. Office located in Courtenay, serving the ComoxValley.
Vancouver Island Vegan Association – Local vegan events, businesses, and advocacy.
Certified Organic Associations of BC – A directory of certified organic farms in British Columbia.
Made in Canada Directory – A listing of Canadian-made vegan and organic products.
Comox Valley Vegans on Facebook.
Books:PlantYou: Scrappy Cooking: 140+.Plant-Based Zero-Waste Recipes That Are Good ForYou, Your Wallet, and the Planet by Carleigh Bodrug. A Canadian cook-author helping you to to get the best bang for your buck for your organic veggies.
Canadian Organic Gardening Books: The Zero Mile Diet: A Year-Round Guide to Growing Organic Food by Carolyn Herriot (Vancouver Island-based writing) Also a matching cookbook.
Food Security for the Faint of Heart: Simple Techniques for Securing Your Food Supply in an Insecure World by Robin Wheeler A West Coast perspective on food security and what to grow.
Edible Garden Weeds of Canada an old book of my parents (still listed on Amazon.ca) along with a library of other books on foraging,etc.
Disclosure: the books listed above are linked to the Amazon.ca associate program. If you purchase using these links you support us through a small referral fee from Amazon. Thanks for your support! There are no additional costs to you.

While challenges remain in sourcing local organic vegan food year-round on Vancouver Island, supporting local initiatives, businesses, and Canadian-made products can help reduce reliance on imported goods and build a more sustainable food system.

See Part 2 (September 20, 2026) On A Canadian Island in the Time of Tariffs

20 Tips to Regain Confidence When Returning to Work After a Hospital Stay

2025-01-31T23:54:00.000-08:00

Returning to work after a hospital stay can feel overwhelming. These 20 tips will help rebuild confidence and ease your transition. Image generated by Adobe Firefly.

Returning to work after a hospital stay can feel overwhelming. You may feel out of the loop, physically drained, or worried about whether you can keep up. It’s natural to feel like you’re starting over, but the good news is that confidence can be rebuilt. Here are 20 practical, conversation-based strategies to help ease your transition back to work.

1. Catch Up with Colleagues

Start by having casual chats with coworkers. Ask about workplace updates, projects, or even their personal lives. This helps you reconnect socially and ease back in without pressure.

2. Seek Out a Work Buddy

Find someone who can fill you in on what’s changed while you were away. Having a go-to person for updates reduces the feeling of being lost.

3. Have a One-on-One with Your Manager

A private conversation with your supervisor can help clarify expectations, ease concerns, and establish a supportive plan for your return.

4. Set Realistic Goals

Break tasks into small, achievable steps. Instead of diving in full force, ease back in at a comfortable pace.

5. Share Your Experience (If Comfortable)

Talking about your time away, even in a general way, can help clear the air. It may also build connections with colleagues who have had similar experiences.

6. Focus on What You’re Good At

Confidence grows when you remind yourself of your strengths. Start with familiar tasks to rebuild a sense of competence.

7. Accept Help

Let go of any pride that makes you resist assistance. Colleagues are often happy to help, and accepting support doesn’t mean you’re weak.

8. Practice Self-Compassion

It’s okay if you’re not at 100% right away. Speak to yourself with kindness, just as you would encourage a friend in your position.

9. Ease Back with a Flexible Schedule

If possible, discuss a phased return or lighter workload while you regain your footing.

10. Rebuild Social Confidence First

Before diving into work tasks, focus on casual conversations. This helps break the ice and makes the work environment feel more familiar.

11. Ask Questions Without Apology

If you need clarification on something, just ask. Most people respect honesty and are happy to help.

12. Reflect on Past Successes

Think back to other times you’ve faced challenges and remind yourself how you overcame them. This perspective shift can boost your confidence.

13. Prepare for Meetings

If speaking up in meetings feels intimidating, prepare in advance. Jot down a few points to contribute so you feel more engaged.

14. Find Humor in the Process

Laughter can break tension. If you make a mistake or feel awkward, smile and move on. Everyone has those moments.

15. Use Positive Self-Talk

Replace thoughts like “I don’t know what I’m doing” with “I’m learning, and I’ll get there.” The way you speak to yourself matters.

16. Schedule Regular Check-Ins

Have weekly chats with a mentor, boss, or friend to reflect on progress and get encouragement.

17. Focus on What You Can Control

Instead of worrying about how others see you, focus on what you can do each day to feel productive and accomplished.

18. Set Small Wins Each Day

Accomplish at least one concrete task each day. Completing small goals helps build momentum.

19. Remember That Adjustment Takes Time

Confidence doesn’t come back overnight. Give yourself grace and know that each day is a step forward.

20. Celebrate Your Progress

Acknowledge your effort, even if it feels slow. Returning to work after an illness or injury is an achievement in itself.

Returning to work after a hospital stay can feel like a fresh start, but that doesn’t mean you’re starting from scratch. By focusing on connection, setting realistic goals, and giving yourself time, you’ll find your confidence returning faster than you think. One conversation at a time, you’ve got this!

Additional Resources for you to explore:

Here are some books that people have found helpful over in dealing with re-entering the workplace after a period of absence:

Strength for the Climb: 30 Days of Faith, Healing & Hope- a comforting 30-day devotional for women navigating seasons of healing, transition and new beginnings.

What Color Is Your Parachute? by Richard N. Bolles – A classic career guide that helps individuals reassess their skills and build confidence when transitioning back into the workforce.

Here is a guided meditation on youtube for working on feeling confident again. There are other meditations there as well. This one is about 15 minutes long.

The following are some hilarious and/or inspiring movies about adults returning to work after time away:

Hilarious & Heartwarming:

The Intern (2015) – A retired widower (Robert De Niro) becomes an intern at a modern fashion startup, proving that experience and adaptability never go out of style.

Nine to Five (1980) – A classic comedy where three women (Jane Fonda, Lily Tomlin, Dolly Parton) take on their terrible boss, dealing with workplace challenges in an empowering and hilarious way.

Baby Boom (1987) – A high-powered career woman (Diane Keaton) unexpectedly inherits a baby, takes time away from her job, and then reinvents herself as an entrepreneur.

The Devil Wears Pravda (2006) – While not about returning to work, it humorously explores workplace culture and regaining confidence in a tough environment.

Second Act (2018) – Jennifer Lopez plays a woman who gets a second shot at a corporate career after embellishing her résumé, leading to comedic and heartfelt moments.

Inspiring & Uplifting:

Jerry Maguire (1996) – A sports agent (Tom Cruise) reinvents himself after being fired, proving that personal values and confidence can lead to success.

Erin Brockovich (2000) – A single mother (Julia Roberts) re-enters the workforce and takes on a groundbreaking legal battle, showcasing resilience and determination.

Julie & Julia (2009) – A woman (Amy Adams) turns her career slump into a passion project, reigniting confidence through cooking and blogging.

The Company Men (2010) – A group of executives navigate layoffs and rediscover their purpose in the workforce.

Larry Crowne (2011) – A middle-aged man (Tom Hanks) is laid off and goes back to school, reinventing himself and finding new opportunities.

Disclosure: Some of the above resources are linked to Amazon and should you make a purchase through this page, we will receive a small commission. Thank you for your support. (No added cost to you for this referral).

This page is edited with the use of A.I.

30 Hacks for Digestive Issues

2024-11-01T07:10:00.000-07:00

Discover 30+ quick remedies for indigestion, heartburn, and bloating,
from yoga poses to enzyme-rich foods and stress relief techniques.

Indigestion

Indigestion is the polite way to refer to the varying degrees of aches, pains, cramps, flatulence, and other discomforts that afflict our digestive systems at some point during our lives.

As we age many of us spend more time talking about our digestive disorders than we found comfortable or attractive when we overheard our own elders doing the same. Indigestion can be merely uncomfortable "dyspepsia" or full-out intestinal agony that is experienced by folks with serious digestive organ dysfunctions such as Celiac disease, Crohn's disease, or any of the many inflammatory intestinal disorders.

The tips below are intended for those times when you can probably trace the reason for your indigestion: you ate too much, you traveled somewhere and indulged in a food you have not ever eaten or not eaten in a long time, ate a meal with something in it that caused a sensitivity or allergic reaction, or have made a life change and find that your digestion is not what it was before. Perhaps you ingested some poison (happens these days) that you want to get rid of fast. Or maybe you just want an effective and inexpensive, readily-available box of tools you can use if indigestion strikes.

Please see or speak to a trusted health care professional in any unusual, suspicious, urgent or ongoing situation for you or a person in your care.

The Heartbreak of Heartburn and What to Do...

30+ Quick Remedies

Some of the suggestions that follow will help you develop good digestive 'tone' and fitness if practiced daily (example: yoga and a 'high raw vegan' way of eating) while others are quick fixes for that third piece of cheesecake at Auntie Martha's birthday bash. I haven't made any clear distinctions between types of digestive ailments. I suggest you just try out one or two that appeal to you. Most of them are pretty easy to accomplish and I have provided brief video clips to assist with many of the techniques.

Warning: Some of these suggestions might be adverse to people on medications or with allergies, etc. Some of the symptoms of indigestion might be symptoms of more urgent health disorders. Please do your due diligence. Always defer to your trusted health care provider.

Here they are:

1. Drink a glass of water. Using a straw is sometimes more effective for people who have trouble with taking in excess air when they drink.

2. For acid reflux, or heartburn, that occurs in the morning, it might be helpful to jump out of bed into an upright position as soon as you get an inkling of the reflux coming on. Stay upright until you can deal with the reflux. The following video gives a good explanation of GERD and how you can overcome it through using a simple home test and a remedy to deal with the problem over time.

3. Unbelievably, for many adults, 1 teaspoon (10-15 ml) of unrefined apple cider vinegar in an 8-ounce glass of water, can offset indigestion if taken before meals or whenever heartburn is experienced. Do not use with children, and check to see if there are recorded drug reactions with medications you are on. (See the above video on acid reflux to get a fuller treatment for the occasional or chronic acid reflux (GERD).

4. Another trick is to stir a spoonful of baking soda into an 8-ounce glass of water. It might momentarily taste unpleasant, but it might do the trick and that is what counts until you have a chance to talk to your doctor. See also the video in #2 Tip above to learn more about how baking soda can be a good test medium for saying goodbye to a chronic digestive issue like acid reflux.

5. Lose a little weight! Drop a few of those unwanted pounds. If you are having problems with this, a nutritionist is often a good idea to consult, or a health coach with nutrition and exercise certification like my friend, Cindy Dobroskay.You can contact her through Facebook at Revive Health and Fitness She offers a free Facebook group as well as individual coaching for improved fitness and weight loss.

6. Avoid over-consumption of certain substances, particularly of alcohol, sugar, spices, fats, gluten-containing foods, caffeine, nicotine, and high acid-producing foods (dairy, meat, fried and processed foods)

7. Slow down and chew your foods well. If you actually sit at a table to eat in a dining room painted in calming colors (greens, for example) you will be more likely to take your time.

8. Stress less! The last video in this article is a de-stressing meditation specifically for overcoming digestive issues as they arise. You might also want to try the following exercises to help you de-stress and relieve indigestion:

9. "Relax!" and "breathe!" Learn to slow down your breathing, and to belly-breathe, mindfully quieting down your worried thoughts and focusing on the flow of your breathing.

10. Stretch

11. Shrug your shoulders until tension is released

13. Clench and unclench your hands

14. Rub your head

15. Take a walk

16. Shake it out

17. Consider a Yoga class for stress release. Some possible "asanas" specific to indigestion (as shown with brief video clips) are good to include in your regular Yoga routine as they strengthen the digestion in general. These include:

18. Revolved Triangle Pose

19. Half Spinal Twist

20. Uttanasana or Standing Forward Bend

21. Wind-Relieving Asana (Pavanamuktasana)

22. Reflexology offers simply-applied and effective release of indigestion using accupressure points (usually on your feet or hands). Here are some examples of fast-fixes:

23. Relax your digestive system with hand reflexology

24. Using reflexology for constipation

25. Tapping or EFT (Emotional Freedom Technique)

Tapping or EFT (Emotional Freedom Technique) is a method of tapping on meridians to 'unblock' the energy and can be learned quickly to use overcome the "crappy feelings" associated with indigestion. Tap along with the presenter in the following video:

26. Enzymes are the little chemical molecules that work to break down our foods and aid in digestion. Enzymes are found principally in the oral cavity, the stomach, and the intestines. As we grow older our enzymes lessen in quantity and effectiveness. It's useful to:

Take a regular full-spectrum enzyme supplement before eating. Tropical fruits such as papaya, pineapple, or guava are high in enzymes.

Work towards eating more raw fruits, greens and vegetables. Raw fruits and vegetables ("raw vegan") are rich in enzymes. Cooking vegetables and fruits kills the enzymes and may interfere with good digestion.(Talk to your doctor first).

27. Self-massage is a surprisingly effective way to correct constipation. Here is a neat little video that shows you how to do it.

29. 8 Drinks might help to ease your indigestion. Water is the top of the list-- and the other 7 are are also listed HERE.

30. Mixing a teaspoon of activated charcoal in water will aid almost immediately in helping you overcome most forms of indigestion.

31. Increase the use of healthy naturally "cultured" (soured or fermented) foods in your diet, such as cultured vegetables like sauerkraut, fermented drinks such as kefir, and sourdough instead of yeast baked products. The fermented foods will help to replace the important digestive microbes in your gut (probiotics).

32. A Brief Guided Meditation for Digestive Issues

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Loneliness is the New Epidemic

2024-10-10T06:00:00.002-07:00

Loneliness, an emotional isolation, differs from being alone.
It affects mental and physical health, making genuine connection essential.

Loneliness is a universal human experience that transcends age, gender, and social status. It's a subjective feeling of disconnection from others, a profound sense of isolation that can have profound consequences on our mental and physical well-being. However, it's important to understand the difference between being alone and feeling lonely.

The Difference Between Alone and Lonely

Being alone is a physical state, a choice to spend time by oneself, while loneliness is an emotional state that can occur even in the presence of others. People can feel lonely in a crowded room or find solace in solitude. The key distinction lies in the perception of lacking meaningful connections and a sense of belonging.

Humans are social creatures. Even introverts—those who are wired to be most comfortable and creative if we have high levels of solitude in our lives—enjoy the company of other people and suffer from health issues (including mental, physical, and emotional) if they are alone for too long.

How to Recognize Loneliness in Oneself and Others

Loneliness can show up in various ways, and recognizing its signs is crucial for addressing it. In oneself, it may present as a persistent feeling of emptiness, sadness, anxiety, or a lack of purpose. Physically, it can lead to changes in appetite, sleep patterns, and energy levels. In others, it may be reflected in social withdrawal, lack of engagement, or a tendency to self-isolate.

The person who is "different"—the kid with ADHD, the cleaner who wears a hijab and always smiles at you when she sees you, the quiet, slightly rumpled old man in your apartment block who you did not realize even lived in the apartment next door until you both exited your respective doors this morning—would likely welcome a fellow greeting, an occasional smile, and maybe a friendly conversation, no matter how short. Loneliness inhabits every neighborhood.

The Invisible Kid -- *Cipher in the Snow*

How Loneliness Looks in Childhood, Adolescence, and Old Age

Loneliness can affect individuals at any stage of life, but the way it presents and impacts may differ slightly to greatly from one stage of life to the next.

Childhood

In childhood, loneliness can stem from a lack of meaningful friendships, bullying, or family dynamics. It can hinder social skill development and lead to long-term emotional and behavioral issues.

In the slightly dated video above ("Cipher in the Snow," from 1974), the little boy is friendless, bullied (at home and at school), and a victim of a self-fulfilling academic prophecy because his old teachers told his new teachers that he was an unmotivated slow-learner. This assessment was based on the period of time when his biological father left the home and his mother took up with an unloving stepfather.

A 2019 public health study at Columbia University suggested that: Exposure to one or more experiences of adversity before the age of 18 years was considered (in childhood deaths) and also included abuse, neglect, family violence, and economic adversity. The greatest proportion of outcomes attributable to CA were for suicide attempts and sexually transmitted infections, for which adversity accounted for up to 38 percent and 33 percent, respectively.

Adolescence

During adolescence, loneliness can result from peer rejection, social media comparisons, or a lack of understanding from parents as well as the childhood adversity mentioned above. It can contribute to low self-esteem, depression, and risky behaviors.

I have chosen not to list all the criteria related to loneliness in early adult to late adult life. It is a blend that can show up during the typical storm and sterm of puberty, loss through death, divorce, etc., and many other factors, including poverty and homelessness.

Older Adults

In old age, loneliness can be exacerbated by the loss of loved ones, physical limitations, or social isolation. It can accelerate cognitive decline and increase the risk of other health problems like heart disease and stroke.

Unhealthy Coping

When left unaddressed, loneliness can lead individuals to adopt unhealthy coping mechanisms:

Substance abuse: Some may turn to alcohol, drugs, or excessive food consumption to numb the pain of loneliness, leading to addiction and further isolation.

Social media addiction: While social media can provide a sense of connection, excessive use can lead to a cycle of comparison and envy, exacerbating feelings of inadequacy and loneliness.

There is also the problem of "romance scammers" on social media. Some of them have stolen the ID of military generals, etc., usually describing themselves as widowers or single parents, aiming for a romance with vulnerable, lonely people, preferably lonely and wealthy. Some purport to be heading up orphanages or shelters for animals or sex-trafficked young people or any number of noble charities or enterprises that compassionate, lonely people might be drawn to want to support.

Lonely teens are vulnerable to fake Romeos who pledge their undying love in exchange for sexting videos. And there is the underworld of the dark web with its smorgasbord of risky sexual or thrill-seeking behaviours to fill the void for the lonely, putting their physical and emotional well-being at risk.

Prolonged and severe loneliness can have serious consequences on physical and mental health. Chronic loneliness can weaken the immune system, making individuals more susceptible to illnesses. It has been linked to an increased risk of depression, anxiety, cardiovascular disease, and early mortality.

In extreme cases, loneliness can lead to suicidal ideation, attempts, and actual suicides, making it a critical public health concern that requires immediate attention and intervention.

Non-Pharmacological Healing

Healthy Coping Skills

While loneliness can be a challenging experience, there are healthy ways to cope and overcome it:

Build meaningful connections: Seek out opportunities to connect with others through shared interests, hobbies, or community activities. Nurture existing relationships and make an effort to reach out to friends and family.

Practice self-care: Engage in activities that bring you joy and fulfillment, such as exercise, mindfulness practices, or pursuing a hobby. Taking care of your physical and mental well-being can boost self-esteem and resilience.

If you are a parent or caregiver of a young person who shows signs of being bullied or chronically being excluded by friends, teachers, peers, and others, look for a way to have a conversation with them.

Your child is a lonely child when they have no trustworthy friends. If at all possible, start with getting support for yourself. It is a little like the oxygen device on the airplane: put it on yourself and get your child out with you! Find out what resources are available for you AND your child in the city where you live. Avail yourself first.

See and listen to the Little Book of Friendship. The book is written for children but the principles are universally successful in making friends. There are masses of good friendship-making tips online.

Seek professional help: If loneliness persists or becomes overwhelming, don't hesitate to seek support from a mental health professional. Counseling or therapy can provide valuable coping strategies and address underlying issues.

Inquire about social prescriptions: In the U.K. and other parts of the world, physicians are practicing something called social prescriptions meaning they can prescribe social and emotional resources instead of (or as well as) pills. Recreational and support groups can bridge the distance between isolated solitude and friendly community.

Look for group therapy: As a social worker with women clients who had experienced partner abuse, I found that there was usually some stress and doubt around the idea of joining a group. Many of their partners had made disparaging remarks about groups of women and this had set the negative tone. Meeting with these clients one-on-one was often the most reassuring route into group involvement. A mix of one-to-one counseling and groups was overwhelmingly useful in building self-confidence and a community of friends.

Try the emotional freedom technique: I often introduced individual clients to the emotional freedom technique (also known as tapping), which helps bring down anxiety and other socio-emotional blocks to fun social experiences.

Dr. John Bradshaw referred to loneliness as love pain. As I referred to above, loneliness over a long time can result in serious health conditions that cause actual physical pain (along with devastating emotional pain). Here is an example of tapping through feelings of loneliness that you can try out Here.

Try laughter therapy: In addition, I like to introduce the book Laughter Yoga by Dr. Madan Katarian. It is a good lead-in to the stress-reducing laughter therapy groups that can be found in many communities—a way to do fun, effective therapy in a group and enjoy the social benefits of laughing with each other!

Volunteer or help others: Engaging in acts of service or volunteering can foster a sense of purpose and connection with others, reducing feelings of loneliness.

Embrace solitude: While loneliness is undesirable, learning to appreciate moments of solitude can be empowering. Use this time for self-reflection, personal growth, or creative pursuits. This ability to deal with the hurt of loneliness is often a spiritual woundedness and might be an opening for you to connect or re-connect with a healthy spiritual community (if you did not have a positive experience with a former spiritual community you might have to do some rigorous research to determine what a healthy spiritual community is for you).

Overcoming loneliness requires a multifaceted approach that addresses both external and internal factors. By building meaningful connections, practicing self-care, and seeking help when needed, individuals can break the cycle of loneliness and cultivate a more fulfilling and connected life.

References

Cacioppo, J. T., & Patrick, W. (2008). Loneliness: Human nature and the need for social connection. New York, NY: W. W. Norton & Company.

Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine, 40(2), 218-227.

Mushtaq, R., Shoib, S., Shah, T., & Mushtaq, S. (2014). Relationship between loneliness, psychiatric disorders and physical health? A review on the psychological aspects of loneliness Journal of Clinical and Diagnostic Research, 8(9), WE01-WE04.

Unveiling the Secrets of Longevity: A Journey Through the "Blue Zones" by Dan Buettner

2024-09-20T05:30:00.000-07:00

Loma Linda Centenarians have access to a great gym for strength-training

In the quest for a longer, healthier life, "Blue Zones" by Dan Buettner stands as a captivating beacon, illuminating the lifestyles and philosophies of some of the world's oldest and healthiest individuals. Buettner takes readers on a fascinating journey across the globe, exploring the unique communities where people live remarkably longer lives than the global average. This literary exploration is not just a book; it is a roadmap for anyone seeking to unlock the secrets of longevity and well-being.

The term "Blue Zones" refers to specific regions where people experience extraordinary longevity, and Buettner identifies five such areas: Okinawa (Japan), Sardinia (Italy), Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda (California). Through meticulous research and personal interviews, Buettner (and a team of scientists and researchers) distill the commonalities among these diverse communities, revealing the lifestyle factors that contribute to their exceptionally long lives.

The "Blue Zones, Second Edition: 9 Lessons For Living Longer From the People Who Have Lived the Longest" (published in 2012 by National Geographic) is the particular book that I read with my husband and am reviewing here. There are several more books by Dan Buettner on the same topic, but with emphases in other specific areas of the research. There is also a documentary on Netflix called "Live to 100: Secrets of the Blue Zone."

Ancient Wisdom and Modern Science

One of the book's strengths lies in Buettner's ability to weave together the scientific data, cultural anecdotes, and personal stories of individuals within each Blue Zone. The narrative is rich with vivid descriptions, transporting readers to the sun-kissed shores of Okinawa, the rugged hills of Sardinia, the vibrant landscapes of Nicoya, the serene hills of Ikaria, and the health-conscious community of Loma Linda.

Buettner successfully dispels the myth that longevity is solely determined by genetics. Instead, he underscores the importance of environmental and lifestyle factors in shaping the health outcomes of these communities. From diet and physical activity to social connections and a sense of purpose, the Blue Zones offer a holistic blueprint for a longer and more fulfilling life.

Eating many of the foods that were eaten by the ancestors and rejecting fast foods.

Plant-Based Diets

A central theme that emerges from "Blue Zones" is the emphasis on plant-based diets. The Okinawans, for instance, follow the principle of "Hara Hachi Bu," which encourages eating until one is 80% full. Similarly, the Sardinians embrace a Mediterranean diet rich in fruits, vegetables, and olive oil. Buettner convincingly argues that the nutritional choices made in these regions contribute significantly to their residents' longevity and vitality. When the groups do eat meat and other animal foods, it is often at a festival or religious feast of some sort, not weekly and certainly not daily.

Walking with the sheep 5 or more miles a day.

The Importance of Movement

Beyond dietary habits, the book underscores the importance of regular, low-intensity physical activity embedded in the daily lives of Blue Zone inhabitants. Whether it's the long walks of the Nicoyans or the gardening and manual labor of the Ikarians, Buettner highlights the role of constant, moderate exercise in promoting health and well-being.

"A Tonic for the Soul"

However, "Blue Zones" is not just a prescription for a healthy body but also a tonic for the soul. Buettner delves into the significance of social connections and a sense of purpose in the lives of Blue Zone residents. From strong family ties in Okinawa to the close-knit communities of Loma Linda, the book showcases the profound impact of social bonds on mental and emotional well-being. Even though the groups did not share a religion, they each had strong spiritual bonds that added greatly to their quality of life.

In addition to the fascinating narratives, "Blue Zones" offers practical tips and lessons for readers eager to incorporate Blue Zone principles into their own lives. Buettner provides a "Vitality Compass," a self-assessment tool that allows individuals to gauge their current lifestyle choices against the Blue Zone standards. This interactive element transforms the book into a personalized guide, empowering readers to make incremental changes towards a longer, healthier life.

Are the Blue Zone Principles Transferrable Into Today's Hectic World?

While the book is undeniably inspiring and informative, it does not shy away from addressing the challenges and potential pitfalls of adopting Blue Zone practices in contemporary society. Buettner acknowledges the clash between the fast-paced, convenience-driven lifestyle of the modern world and the deliberate, mindful approach of the Blue Zones. Nevertheless, he offers practical suggestions on how individuals can navigate these challenges and make sustainable changes.

"Blue Zones" is a masterfully crafted exploration of the secrets to a longer, healthier life hidden within the cultural tapestry of specific communities worldwide. Dan Buettner's blend of storytelling, scientific research, and actionable advice makes this book not just a compelling read but a transformative guide for anyone seeking the elixir of longevity. As the pages turn, you will find yourself not only engrossed in the narratives of the Blue Zones but also motivated to embark on your own journey toward a healthier and more fulfilling life!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

I am an affiliate for Amazon. I recieve a small fee if you make a purchase from Amazon using links in this article. You will not be billed extra, just the cost of the item purchased. Thank you for your support.

The Benefits of Learning French for Non-Francophone Seniors

2024-07-15T20:22:00.000-07:00

Ça va bien aller (It will be fine.) There is a language-learning style for you that will fit like a glove!

In an era where the pursuit of lifelong learning is increasingly emphasized, seniors are discovering the numerous cognitive benefits associated with language acquisition. Learning a foreign language, such as Canadian French (also known as Quebecois French) can be particularly advantageous for older individuals, offering not only a linguistic journey but also potential cognitive protection against conditions like Alzheimer's disease.

Numerous studies have highlighted the positive impact of language learning on brain health, showing that it can delay cognitive decline and even reduce the risk of Alzheimer's disease. The mental stimulation involved in acquiring a new language exercises the brain, fostering neuroplasticity and building cognitive reserves. This increased mental agility acts as a shield against the effects of aging, helping seniors maintain sharper cognitive functions.

Traveling in Quebec-- La Belle Provence-- requires some adaptability of language communication. Your old high school French won't get you very far .Spend a few months learning the language from home and you will be well-rewarded by smiles when there

Brain-Healthy Culture and Connections

Canadian French, with its unique linguistic characteristics, provides an excellent avenue for seniors to delve into a rich cultural experience while reaping cognitive benefits. Learning Canadian French is not just about acquiring a new set of words; it is a gateway to understanding the cultural nuances of the French-speaking communities in Canada.

The history of Canadian French is intertwined with the country's multicultural tapestry. Rooted in the early exploration and colonization of North America, Canadian French has evolved into a distinct variety, blending elements of traditional French with influences from indigenous languages and English. Seniors embarking on a journey to learn Canadian French are not only acquiring a language but also immersing themselves in the heritage and stories that shape the culture.

Learning the language will involve learning more about the French-Canadian culture. By taking advantage of opportunities to explore Francophone culture, as a speaker yourself, you will open yourself to new vibrant friendships and interesting travel. Making even a shy beginner's effort to speak the language in French Canada will result in fascinating adventures and connections with others. The social contacts are particularly beneficial in staving off brain fog and depression.

La Cabane à Sucre

A Sugar Shack- A place to eat sweet maple toffee and bask in the warmth of friends.

Learning a Language in the Digital Age

In the digital age, there is an abundance of resources available on the internet for those eager to learn Canadian French. Various methods, such as online courses, language exchange platforms, and interactive apps, cater to different learning styles and preferences. This accessibility allows seniors to tailor their language-learning experience to suit their pace and interests.

When starting the language-learning journey, seniors should focus on expanding their vocabulary rather than fixating on grammar rules. The goal is effective communication and cultural appreciation rather than linguistic perfection. This approach not only eases the learning process but also makes it a more enjoyable and fulfilling endeavor.

When you learn the language of the local shopkeepers where you vist, you move up from being just a 'tourist' to becoming a community member, if only for a short time.

Some French-Canadian Phrases and Idioms

Here are some common earthy phrases and idioms you might want to learn along with your other vocabulary.

1. Ça va bien aller

It will be fine..

2.C'est le boutte de la marde.

It's the end of the world

3.Met de l'eau dans son vin

Tone it down.

4. Elle a un cœur d'artichaut.

She falls in love easily.

5. J'ai la gueule de bois.

I have a hangover

6. Ça tourne au vinaigre.

It is going sour.

7.Il a l'air d'un sapin de Noël

He looks overdressed / gawdy

8.C'est le pompon sur la pomponnette.

That is the last straw.

9. Elle fait la baboune.

She is pouting / sulking

10. C'est pas tes oignons

None of your business.

11, Je suis dans le champ.

I am confused / lost..

12. J'ai de la misère.

I don't find it that difficult.

13, Tu as la bosse des maths.

You are good at maths.

14. Je menge sur le pouce.

I eat on the run.

15. Il fait la grasse matinée

He sleeps in.

Learning French provides seniors with an intellectually stimulating and culturally enriching experience. Beyond the linguistic skills acquired, the cognitive benefits of language learning can contribute to a healthier and more vibrant aging process. As seniors embark on this journey, they not only embrace a new language but also immerse themselves in the captivating history and culture that Canadian French encapsulates.

References and Resources

Learning a second language slows brain aging

Learning a Foreign Language: A Review on Recent Findings About Its Effect on the Enhancement of Cognitive Functions Among Healthy Older Individuals

Cognitive Benefits of Learning Additional Languages in Old Adulthood? Insights from an Intensive Longitudinal Intervention Study

How To Learn Any Language in a Flash by Frederic Patenaude (Amazon affiliate link)

The Definitive Guide to Prevent Cognitive Decline

Single Mom Family Stability 101

2024-06-20T12:38:00.000-07:00

Single moms multitask: listen carefully to their kids while teaching life skills to them.

Being a single mother is one of the most challenging yet rewarding roles a woman can take on. Providing a stable home environment becomes absolutely crucial when you are the sole parent. Children thrive when they have a sense of consistency, security and nurturing in their family life. As a single mom, you must be intentional about creating that stable foundation.

What is Family Stability?

Family stability involves establishing dependable routines, consistent rules and structure, financial reliability, and a loving supportive environment for children. It means your kids know what to expect day-to-day and have a sense of emotional constancy despite the turbulence of life.

At its core, family stability requires the stable presence of a committed caregiver. For single moms, you are it - the anchor, the constant in your child's life. Stability also necessitates your family's basic needs being met through reliable financial means and housing circumstances. Perhaps most importantly, it demands a nurturing home environment free from chaos, upheaval or trauma.

Establishing Routines & Structure

Predictable routines are crucial for a child's sense of stability. Having set times for meals, baths, homework, and bedtime provides kids with a comfortable sense of order. Clearly defined rules, responsibilities and disciplinary actions enforced consistently are also important.

Strive to create an organized, safe physical home environment as well. This means designated spaces for things like play, study, and rest. Reduce clutter and make your living areas a haven. Finally, ensure you have regularly scheduled quality time to bond and nurture your connection as a family.

Financial Fundamentals

One major cornerstone of stability is financial reliability. As a single parent, careful budgeting and money management is key to making ends meet on a single income. Explore any assistance programs, family aid, or financial counseling you can access. Avoiding frequent moves and housing transitions is ideal.

It's also wise to try to build an emergency fund to cover unexpected expenses. And be sure to start teaching your kids financial literacy basics like saving, spending wisely and responsibility with money. Their insights on your budget realities can be eye-opening.

Building a Support System

You cannot pour from an empty cup. Every single parent needs a strong support network they can rely on - whether close friends, relatives, neighbors, or community members. Attending counseling or single parent support groups can be invaluable as well.

When it comes to romantic prospective partners, it's advisable to avoid entering into serious relationships hastily until you've established a high level of stability first. Statistics show children from single parent homes face increased risk of sexual abuse, so thoroughly vetting any new partners who will be around your kids is crucial.

Having reliable childcare or babysitters you trust is also important, so you can take respites from solo parenting through occasional breaks or outings. Don't be afraid to ask for help - your support system is indispensable.

Nurturing Emotional Health

Beyond the practicalities, nurturing your children's emotional health is a key part of family stability. Strive to keep your home an oasis free from parental conflict, violence or other traumatic disruptions. Model healthy communication by listening to your kids' feelings with empathy and openness.

Set an example of having reasonable personal boundaries and relationship expectations. Most importantly, engage your children in bonding quality time as a family through fun activities you genuinely enjoy together.

Kids who feel ignored, emotionally neglected or scapegoated may angrily threaten to go live with their other parent. While this is rarely a real option, it signals their need for more unconditional love and attention from you.

Make it a habit to say things daily that promote bonding like: "I love being your mom," "You make me so proud," "I really enjoy spending time with you," "You can talk to me about anything," and "I'm here for you no matter what." Conversely, avoid shaming statements like "What's wrong with you?", comparisons like "Why can't you be more like...?", insults about their personality, and overly critical or harsh tone. If you slip up, own it and apologize, explaining how your words were hurtful.

Recommended Reading: "The Whole Brain Child:12 Revolutionary Strategies to Nurture Your Child's Developing Mind" by Daniel Siegel

Wisdom from a Pediatrician

Being Your Own Best Advocate

As a single parent, it's important to be your own best advocate for your family's needs. Don't be afraid to speak up and ask questions with your children's doctors, teachers, counselors or any professionals involved in their lives. You know your kids better than anyone.

Interview: Things You Wish You Knew Before The Divorce

If you encounter obstacles like inability to get your child's learning needs met, difficulties accessing services or resources, or unfair treatment, it may require persistence and firmness on your part to resolve the situation properly. Maintain detailed records, document everything, and escalate to higher authorities if an issue is being improperly handled.

While it can be uncomfortable at times, advocating fiercely for your kids shows how much you care. Model for them how to respectfully yet assertively stand up for their rights and best interests.

Making Self-Care a Priority

Taking those occasional pauses from 24/7 parenting duty through outings, dates or respites is crucial, but often easier said than done for single moms. Beyond just finding trusted childcare, you have to overcome the guilt and put your own needs first for a change.

The truth is, you cannot pour from an empty cup. Burnout, depression and excessive stress directly impact your parenting and your kids. Engaging in intentional self-care through exercise, hobbies, relaxing activities, time with friends, etc. is not just a luxury but a necessity. It allows you to recharge, stay centered and be more fully present when with your children.

Start small if you need to, with even just 15-30 minutes a day to disconnect and do something you enjoy. Over time, work towards scheduling longer breaks away on a weekly or monthly basis. Your example of making self-care a priority models resilience and balance to your kids.

The Challenges of Co-Parenting

If co-parenting is part of your family dynamic, it can bring an entirely new set of obstacles to navigate in your pursuit of stability - especially if the relationship with your ex-partner is strained, fraught with conflicts of personality, or even abusive behavior patterns.

Situations like one parent being passive aggressive, purposefully withholding visitation, repeatedly violating custody agreements, undermining your authority in front of the kids, or attempting alienation all sabotage your ability to maintain routines, rules and emotional security.

In these difficult cases, meticulous record-keeping and documentation is critical if you need to take legal action. Prioritize only communicating through official written channels and potentially utilizing a third-party mediator if needed.

Most importantly, never engage in drawn-out disputes in front of your children. Reassure them frequently that the situation is temporary, you have their back no matter what, and their living situation will remain stable despite the other parent's disruptive behavior.

The Bottom Line

Cultivating a stable, loving home as a single mom requires sustained effort in several key areas: structured routines, financial reliability, a supportive network, and prioritizing your children's emotional nurturing. It's a challenging but critical investment that allows your family to grow resilient and thrive despite the obstacles.

With intentionality and commitment to stability, single moms can raise confident, secure kids while also taking care of themselves. It starts by solidifying your foundation and creating an environment of consistency, safety and endless love. You've got this!

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Disclosure: Some of the links in the above article are affiliate links. If you purchase the item through that link then we get a small fee. You do not pay any extra costs. Thank you for your support!

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Cynthia Zirkwitz, the author, is a former social worker, Adlerian Parenting facilitor and co-ordinator, and a counselor to women and children who experienced violence in their lives. As a retiree, mother to adult children and grandchildren, she continues to be both individually and professionally engaged in contributing to the wellbeing of parents and their children.

Don't Suffer In Silence... Let Someone Know You Are Depressed

2018-03-16T12:51:00.000-07:00

Strong Black Women Are Allowed To Have Depression Too

Nikki Webber Allen was a strong American Black Woman who denied her diagnosis of depression and anxiety because in her mind they signified "weakness" and she felt that she would be letting the generations of strong black men and women who preceded her down if she let anyone know that she struggled with "mental health issues".

In Psychiatry, depression is described as "a mental condition characterized by feelings of severe despondency and dejection, typically also with feelings of inadequacy and guilt, often accompanied by lack of energy and disturbance of appetite and sleep." (Internet)

In her desire to keep up her end, Webber Allen, felt that her privileged upbringing with loving parents and a good education required that she work extra hard to repress any show of weakness that might bring shame to the hard-working visionary Black leaders and family members who came before her. To keep the panic and anxiety down, and all the feelings that bubbled in the depression-anxiety pool, Webber Allen buried herself in achievement. She worked hard and obtained a Master's degree in Media Studies, eventually turning that into two Emmy Awards, fruits of her labour, and surely, signs that she was a highly functional, Strong Black Woman that her forebears would be proud of.

Webber Allen is a role model for those saavy black young men and women coming up behind her. She was particularly close to a nephew. Watch the following great TedTalk to find out what turned Webber Allen's life around so that she now promotes talking about her depression and anxiety instead of trying to hide it. Your comments about this video are welcome below . If you either talk about your depression openly, or choose not to, your reasons for either approach are interesting to readers. Can you relate to Webber Allen's decision?

Sometimes Just Having Someone Listen When You Are Depressed and Lonely Is All You Need

2018-03-15T16:37:00.001-07:00

Sophie describes herself in a Ted Talk video as a teenager who was lonely, isolated and depressed, and quite "off the rails" after her mother had left home, leaving her vulnerable to her sexually-abusive father and his friends. At fourteen she reached out for help by calling the helpline in the UK run by the volunteers known as "Samaritans".

Sophie describes how the Samaritans are trained not to offer advice, but to "just listen" to what the callers have to say, guiding them gently through this process. In the simple act of listening, along with a caring, gentle tone and words of encouragement, Sophie found her way through the daily trauma, and ultimately was able to leave her destructive, traumatizing family environment to live in a nurturing place through her teen years.

In her early adulthood Sophie describes becoming a volunteer for Samaritans herself. She saw this as "paying back" for the help that she had gotten as a troubled, suicidal teenager. While she had appreciated the professional help she received in her life, her most valuable help came from the caring, non-judging, confidentiality-keeping trained volunteers at Samaritans whose non-advice-giving empathy encouraged her to want to provide a similar kind of help to others like herself.

Watch this wonderful Ted Talk to find out what else Sophie did more recently to help others with loneliness and depression.

Have you experienced how helpful it is when someone listens deeply to what you have to share without giving you advice? If you have had a transformative life experience that you believe was the result of being listened to and affirmed by a trained volunteer, perhaps a helpline 'counselor', please share in the comments below what your experience was. (You can remain anonymous. We believe that you have an inspiring piece to share that will encourage others. Thank you!)

Walnut-Black Bean Chili Bowl

2018-03-14T21:40:00.002-07:00

Here is another walnut recipe that will amp up your Omega 3 essential fatty acids! Don't forget-- Walnuts are the anti-depression nuts!

If you love chili (and who doesn't?) this Walnut- Black Bean Chili Bowl is the best way to enjoy chili-- with all the various garnishings built right in as part of the meal. It is a vegan whole-food, plant-based meal that your microbiota will just love-- that will spark up and maintain good immunity as well as build a good foundation for your future health. The Cacao (or unsweetened Cocoa) powder provides an authentic and delectable flavour that takes the edge off the more acidic ingredients.

Walnut-Black Bean Chili Bowl-- the chili is almost totally obscured by all the garnishes...

So, let's start with the INGREDIENTS for the Chili Bowl

Quinoa (as per instructions on the box)

2 C. Walnuts chopped fine (in food processor or by hand)

1 1/2 T. choice of Cooking Oil, or Water, or Vegetable Broth
1 large Yellow Onion, chopped
4 cloves Garlic, minced
1 Bell Pepper, chopped
1 tsp. Cinnamon
1/2 tsp. Chipotle Chili Powder
1/2 tsp. Ground Cumin
1 tsp. Smoked Paprika
1/2 tsp. Salt
2- 14.5 oz. cans Diced Tomatoes
3 1/2 C. Water or Vegetable BrothC
2 tsp. Cacao Powder or Unsweetened Cocoa Powder
1 large Sweet Potato, diced
2- 14.5 oz. Black Beans

GARNISHES: Chopped Cilantro, Chopped Romaine Lettuce, Sliced Black Olives, Sliced Avocado, Daiya Cheese Shreds, Cashew Sour Cream, Chipotle Salsa

METHOD:

Cook Quinoa as per box instructions (4 - 6 servings). Keep warm.
Toast Walnuts in a dry frying pan, stirring regularly, for about 4 minutes. Set aside.
Cook Onion, Garlic, Bell Pepper for a few minutes on medium heat.
Stir in the Spices and Salt
Add in the Tomatoes, added Water, Cacao, and Sweet Potatoes on Medium-Low
When potatoes are tender, add in Black Beans and Walnuts. Stir. Remove from heat.
Put quinoa in the bowl and top with Chili. Add other garnishes as required. Enjoy!

Spicy Walnut Meat Taco Filling - GlutenFree, Whole Food, Plant Strong, Vegan

2018-03-12T15:29:00.010-07:00

There is so much to love about Mexican food that it is delight to be able to include this yummito walnut-based taco meat recipe with its high Omega-3 content to your vegan Mexican repertoire. (Remember: Walnuts are the anti-depression nut!! )

Taco Walnut-Meat Bowl

You know how you sometimes look at a recipe and think, "oh wow, sooo many ingredients!" Well, this is one of those recipes. However, I can promise you that if you purchase the ingredients you do not presently have in your kitchen, you WILL use them again in more delicious whole food, plant-based recipes. One similar recipe called for Vegan Worcestershire Sauce and I have just eliminated that (non-vegan wooster sauce has fish in it).
I suggest that you prepare and group your ingredients ahead of time so that it is just a matter of sprinkle or dump and stir when it comes to the actual cooking process. If you make your own fave tacos already, go ahead and substitute your flavourings. Choose more or less heat for the recipe. I would rate this as "mild-medium hot" but I know that we all have different palates.

INGREDIENTS

1 Yellow Onion, chopped
4 cloves Garlic, minced
2 Cups Carrot, shredded
1/2 Cup Bell Pepper, finely chopped
3 oz. Ketchup
3 tsp. organic Soy Sauce, Tamari OR Coconut Aminos
2 T. Apple Cider Vinegar
1 1/2 tsp. Liquid Smoke
1 tsp. Molasses OR Coconut Syrup
1/2+ Tsp. Celtic Sea Salt
2 tsp. Smoked Paprika
1/8- 1/2 tsp. Chipotle Powder
1/4 tsp. Black Pepper
1/2 tsp. ground Cumin
1/2 tsp. dry Oregano
1/16 tsp. Mexican Chili Powder
2 T. Lime Juice OR Apple Cider Vinegar
1/4 tsp. or more Sugar
3/4 C. Walnuts, finely chopped

THE METHOD

Chop carrots up finely (in processor, if you have one) Set aside.
Chop walnuts up finely in processor. Set aside.
Combine the "sauce" ingredients in a small bowl: Ketchup, Soy Sauce, Apple Cider Vinegar, Liquid Smoke, Molasses. Set aside.
Measure out Celtic Sea Salt into a small container and put aside
Combine the "heat and flavours" in another small bowl: Smoked Paprika, Chipotle Powder, Black Pepper, Cumin, Oregano, Chili Powder
Mix Lime Juice and Sugar into a small bowl.
Heat small amount of oil in a small frying pan.
Add onions and garlic to pan and cook for 3-4 minutes until soft.
Add in carrots and bell pepper and add a good pinch of salt.
Stir in Sauce ingredients.
Stir in Heat and Flavourings and remaining Salt. Cook 5 minutes.
Add Apple Cider Vinegar/Lime and sugar.
Simmer about 8 minutes, stirring to meld flavours
Add walnuts and cook gently for 2+ minutes.
Let the "meat" sit for a few minutes before serving.

Use the Walnut Meat from this recipe for delicious Burritos

Wonderful Walnut-Oat-Mushroom Burgers- No Oil, No Flour, No Soy, Whole Food- Plant Based

2017-09-27T13:33:00.006-07:00

While I was making some walnut-chocolate chip cookies and pouring in some wholewheat pastry flour, I thought about what Chris Wark said about flour in his Q&A session for people who had tuned in to the excellent Square One Healing Cancer Coaching modules: "Flour is a processed food. It is not classified as a whole food". I got to thinking about how I could make some of my vegan recipes more reflective of being "whole food" by eliminating flour wherever possible. This recipe for these Walnut-Oat-Mushroom Burgers work for that:

INGREDIENTS:

** 3 C. Walnut Pieces
** 2 C. Rolled Oats
** 1 C. White Mushrooms (or other of your choice), chopped
** 1 1/2 C. Chia Seed Gel (4 T. ground Chia Seed in 1- 1/2 C. Water)
** 1 Large Yellow Onion, chopped
** 2 Cloves of Garlic, minced
** 1 tsp.Sage, crushed (and other herbs, as desired)
** 1 tsp.Salt
** 1 to 2 C. Vegetable Broth, Unsweetened Nut Milk, OR Filtered Water
**1/2 C. Bread Crumbs (wholegrain and/or gluten-free)

METHOD for Making Burger:

Make the Chia Gel by grinding seeds in a coffee grinder and putting in a jar with 1 1/2 C. of filtered water. Stir well and let it sit for at least 15 minutes until gel process has begun.
Combine together all ingredients (except bread crumbs) in a food processor or a large bowl.
Process well until all is combined.
Pour into a large bowl and mix in bread crumbs (can used Gluten-Free bread)
Set, covered, in fridge for one hour or more until flavours are melded. If it seems kind of crumbly and dry when you take it out of the fridge, stir in some more broth or nut milk/water until it has the texture of mudpies (remember making them?)
After an hour, PREHEAT Oven to 375 degrees, Fahrenheit/190 Celsius
Spread patties (size you want them) on Parchment Paper on a cookie sheet.
Bake 10 minutes on each side.
Can either eat them now, with sauce or accoutrements of your liking, or freeze all of them and heat up later in a pan with a little broth or water.

Stuff your fabulous Walnut-Mushroom Burger with your fave Whole Food-Plant Based fixings-- no oily sauces or dressings necessary! Strictly-speaking, the bun is NOT whole food (very much a processed item that probably has oil in it). You can skip the bun and eat it 'plain' or with a lettuce wrap-- up to you! The creamy orange stuff on the bun is a delicious oil-free cheezy spread that you can whip up in no time. You will feel so virtuous! I topped my burger off with Broccoli Sprouts and Arugula (from Costco- yay!)

Walnut Thumbprint Muffins - Vegan, High Omega3, Healthy!

2017-01-11T12:54:00.005-08:00

I love a warm muffin anytime, but especially for breakfast! These little guys are packed with Omega-3 nutrition, low in sugars, and absolutely cholesterol-free! Along with some bright light (outdoor light preferred) some wake-up music and exercise, you are off to overcoming that nasty S.A.D. challenge for the day! The following recipe is an adaptation of the recipe for Walnut Jam Muffins in Dr. Neil Nedley's book "Depression: The Way Out".

INGREDIENTS:

1 1/2 C. Flour (I used 1 C. Whole Wheat Pastry Flour and 1/2 C. Organic Unbleached All Purpose Flour-- if you are gluten sensitive you will want to use the best GF Flour for muffin-making. You can find a good blend recipe here for non-yeast GF baking)

Home-Made Almond Sour Cream

1/3 C. Coconut Sugar
2 teaspoons Baking Powder
1/4 teaspoon Salt
1 Cup non-Dairy Sour Cream (I make my own Almond Sour Cream-- you could also use Tofutti or other commercially-prepared vegan sour creams-- but making your own is cheaper and more satisfying because you can leave out the extra non-essential ingredients)
2 Tablespoons Flaxseed Meal
1/4 C. Hot Water
1 tsp. Vanilla
1/4 C. Walnuts, finely chopped
1/2 C. Homemade Jam (low-sugar, mostly fruit)

(You could also sub ingredients to have a savoury muffin recipe-- add a 1/2 teaspoon of favourite herbs and a small chunk of tomato, persimmon, or a walnut piece in lieu of the jam)

METHOD:

If you are planning to use your own homemade sour cream, you will have to allow enough time for soaking the almonds, usually over-night at least
I generally like to measure out all my dry ingredients into individual small ramekin bowls, although that might just be me (a little anal)
Preheat the oven to 375F/190C
If using metal pans, spray oil on 12 small muffin cups or 24 miniature cups. I used silicone muffin cups and thus skip the spraying and all that. Some folks use paper muffin cups to help with clean up afterwards.
Stir the ground flax meal with the hot water in a cup and set aside 3+ minutes. (This is your "flax egg")
In another small bowl, measure out the sour cream and vanilla, and then stir in the flax egg
Mix the dry ingredients (flour, sugar, baking powder, salt) in a medium mixing bowl.
Blend the sour cream mix and the chopped walnuts to the dry ingredients. Mix well with a fork. You will end up with a heavy dough-like batter. Transfer batter to the muffin cups with a spoon until each cup is about 2/3 full with batter.
Make a shallow 'well' with the back of a teaspoon in each batter cup. Add about 1/2 teaspoon of the jam to the well.
Bake the muffins about 15 minutes (until golden brown and fragrant) in the oven.
Cool on a rack
Enjoy your day!

SAD- Seasonal Affective Disorder - Some Tips For Getting Through The Winter Blues

2016-12-10T18:00:00.000-08:00

It is that time of year again when some of us are trying to cope with a lack of sunshine and the resulting lack of motivation to get outside, exercise, and do other things that will lift our spirits.

The short video above with its perky narrator might be just what the doctor ordered!

I personally like her way of explaining what happens to our brains during SAD- the erudite might see her explanation as "junk science" but anything that helps to give a more positive perspective in a dark time is as least as useful as reading over a more verifiable scientific theory that doesn't lend itself to being understood during a confusing and depressing time in one's life. She explains that Seasonal Affective Disorder has to do with a brain chemical (hormone) imbalance.

In the evening our brain produces a hormone that helps us sleep, called melatonin. As dawn light begins we our brain clicks over from producing melatonin, to producing the hormone serotonin. Serotonin is the 'feel happy' 'wellness' hormone... In this video the narrator suggests that the brain of the person with SAD does not click over to producing serotonin, possibly because it lacks the sunlight/dawn cues to do so. So, the person with SAD goes through the day putting out the sleep hormone and thus often exhibits low energy, sleepiness, anxiety and grumpiness that we recognize in ourselves when we are sleep-deprived. They are not motivated to do 'waking hours' work and play.

The video's author suggests 5 Tips for non-pharmaceutical that helped her* overcome the symptoms of SAD:

The Lumie can be ordered through Amazon

1. Artificial Light: She demo'd a clock-light called LUMIE that you place beside your bed and that simulates the gradual occurence of dawning light (with subsequent brightness) from the time you start the setting to when you want your brain to be cued to start the serotonin production at "daybreak" (your getting-up time). Conversely, the Lumie will simulate sundown in the evening. (She didn't mention it, but Dr. Nedley and others suggest that going to bed 'early' is a good habit to get into-- every hour of sleep before midnight is apparently effectively equivalent to two hours of sleep after midnight).

2. Make Your Own Serotonin: She suggests two easy nutritional 'fixes' for getting the serotonin in: Chop some bananas into your porridge in the morning, and have a *tiny bit* (whatever that is, ha) of dark chocolate during your day. Here is a recipe for a smoothie version Dr. John Gray's seratonin-stimulating drink that I call Seratonin SendUp. (You also get the bonus video of Dr. Gray's exercise protocol for boosting your seratonin, which goes with the next tip)

3. Exercise: Yes, perhaps what most of us least want to hear when we feel grumpy and blue is that it really really helps to dress up and get outside and do something active-- go to the gym or work up to a fairly brisk 10-15 minute walk. You know that it works.

4. Put events into your Dayliner, or the diary on your phone, or calendar for one thing each day to look forward to-- and I don't mean a game of candy crusher on Facebook-- something that gets you out of your normal routine, gets you outside, if possible. Do something fun with a friend. Schedule to get together for "a natter" as this affable Brit calls a"chat". Go out for a mid-week supper with someone you would like to get to know better. She suggests putting a post-it-note on your bedside table so you are reminded when you awake that you have something you enjoy coming up that day.

5. If you don't seem to be making the progress you want, you might want to try Vitamin D supplements or St. John's Wart...

The idea is to keep yourself going and to recognize SAD symptoms so you can re-start some of what works above if you have found a particular tip really helped you.

*While these 'tips' helped the video's narrator and are useful to many others, they might not alleviate your feelings of sadness, anxiety, etc. I am not a doctor. If you are feeling more than usually sad, anxious, hopeless, frustrated, unable to sleep, etc. please consult your health care professional. All the best!

The Detox Project: Peek at CBD (Cannabinoid Liquids) with Dr. Philip Blair

2016-09-05T23:35:00.004-07:00

The image above was used to register to attend the
8-Day DETOX PROJECT
with 30 Expert Interviews

I am a big advocate of proper healthy detoxing-- to aid the over-worked liver and other organs of elimination, to clear up your skin and brain fog, and to have a fresh start in a healthier lifestyle (or a break, at least, from a less healthy lifestyle).

I was so excited about the DETOX PROJECT, an 8-day set of health talks about various aspects of detoxing. There were 30 top-notch experts to guide you into a choice for detoxing that was right for you. (**I am not a medical expert, just someone who is excited at what the experts have to offer and who personally tries many of the modalities for better health that I learn about through research. I advise you to speak to your chosen professional health guide about the content of the Detox Project before undertaking any of the detox methods). The DETOX PROJECT ran from September 26 to October 3rd, 2016 online, and it was free to register and listen to any of (or all of) the speakers during the time that the webinars run.

On Day #1 of the Detox Project, we met Dr. Philip Blair (MD) in an interview about liquid hemp cannabinoids (CBDs) in relief of pain, depression, addictions, and sleep disorders. I'm very interested in what he has to say about cannabinoids in respect to detoxification. The idea seems rather counterintuitive, given how so many persons see cannabis as a noxious drug, and equate the stereotypical pot-smoking hipster with the use of hemp in its many forms.

Here is a brief video take of how to 'apply' liquid hemp cannabinoids for the most effective intake of the benefits.

Kickstart Your Health

2016-01-24T19:22:00.001-08:00

Kickstart Your Health!
Hard to believe, but hundreds of thousands of people have participated in this free online program to kickstart your health!The NEW free 21-Day Kickstart runs NOW and includes an opp to download an APP for iPhone users! Initiated by research by Neal Barnard, M.D., one of America’s leading health advocates, the Kickstart Program is intended for anyone who wants to take a serious look at and try out the health benefits of a vegan diet. Plant-based-- Low-fat vegan—diets are the easiest way to release excess pounds, prevent diabetes, bring down cholesterol, decrease blood pressure, prevent AND reverse heart disease, and significantly lower cancer risk. A healthy plant-based, low-fat vegan diet will even shrink carbon footprint on this planet!

SIGN UP HERE FREE... AND START YOUR KICKSTART ON THE 1ST OF THE MONTH-- or NOW, plan to start any day a few days after you do a little exploration and grocery-shopping!

Order from Amazon HERE

And for anyone who might want to follow all

the 21-Day Kickstart particulars in written-form,

you can order Dr. Neal Barnard's book

or ebook from Amazon for less than a meal

at your fave fastfood restaurant.

Disclosure: If you buy this item through our website

we receive a few cents commission for the purchase.

We thank you for your kindness.

Another amazing app available to Android users during their transition into a whole food planted based (WFPB) lifestyle is Dr. Michael Greger's "Daily Dozen". This is a particularly helpful checklist for those who want to get their nutrients through a delicious WFPB diet-- preventing and often even reversing major illnesses. Dr. Greger operates one of the Internet's largest nutrition-health websites at nutritionfacts.org He puts out a regular video on cutting edge research into nutritional "facts" you might run across online and wonder about. He "does the research so you don't have to" is one of his pithy mottos.

You can find his DAILY DOZEN app on Google Play or iTunes.

These are the foods in the Daily Dozen that those transitioning into a WFPB lifestyle will appreciate having highlighted during their daily journey into becoming a healthy vegan.

Here is Dr. Michael Greger's bestselling book:

Click the above image to find out more and/or purchase the book "How Not to Die". If you purchase this book through our website we receive a few cents commission and thank you for your kindness.

Thank you to Bryan Kaleff Ospina Cuellar for his healthy image of a vegan meal. Find Brian at Pixabay.

Funny Presentation on Taking Emotional Intelligence from Theory to Everyday Practice

2015-07-06T08:00:00.000-07:00

Emotional intelligence, a concept popularized in the 1980s, has become embedded into the vocabulary of psychologists, counsellors, life coaches and other professionals. It seems to be here to stay. So, what is emotional intelligence/emotional literacy? One particular definition suggests emotional intelligence is an ‘effective awareness, control and management of our own emotions and awareness and understanding of other people’.

The above video tells a little about emotional intelligence as developed through research and studies at Yale University. The presenter is Dr. Marc Brackett, Director of the Yale Center for Emotional Intelligence. Dr. Brackett uses lots of humour (an emotion) throughout this presentation. Appropriate humour is a sure indicator of healthy emotional intelligence. He discusses how using emotional intelligence was developed by the Yale researchers for:

effective decision-making,
improving relationship quality, and
strategizing for physical and mental health.

Learn More NOW With This On-Line Course: (Click on the image below)

Be Intelligent about your Emotions, Leaders and Managers!

The Research on Emotions; Lessons on Emotional Intelligence and Social Skills, for Leaders, Managers & everyone else!

Steps to Overcoming Agoraphobia and Thriving

2013-02-27T12:04:00.000-08:00

As I already related in my last post, I have had a lifetime of anxiety and panic attacks, that I mostly denied. I am pleased to report that God and the breathing program that I am doing has allowed me new freedoms and a general new sunny, peaceful approach to life.

This morning I came across a lovely, well-written article on HubPages that I would like to share with readers. The author is someone who has suffered for many years with anxiety, panic attacks, IBS and even post-partum depression. She has overcome the whole whack of anxiety disorders. How?

If you are someone who suffers from Agoraphobia or any form of anxiety, I recommend that you read this article and apply what she suggests to your life. While the author is a Christian and attributes her current status as someone with little anxiety in her life because of her personal relationship to Christ, she also offers others forms of encouragement to those who are not Christian. Go HERE to read the original article. If you do only two of the suggested items in the 10 Step Process I can assure you that you will be well launched into recovery from the despotism of fear.

Fresh, healthful vitamin-packed Juices are a fantastic addition to any detox or health improvement diet. You don't need a fancy juicer... a Blender and a Juicerless Nut Mylk Bag will do the trick! Find some great Nut Mylk and Juicerless recipes here.

The Berry Vs. The Bug

2013-02-12T22:19:00.000-08:00

Wonderful Black Elderberries... thank you to indiskyz at freeimages.com

The Flu is one of those things that there are very few hilarious jokes about, or not online anyhow. It's because it's really anything but funny when you are laid up with mysterious aches and respiratory issues that sort of sneak up on you-- Fevers, congestion, headache, and sometimes a case of Norovirus thrown in just for variety. What's funny about that? (the funniest joke about flu is at the bottom of this post)

Nothing.

And how helpful have you found conventional Medicine to be when you are going through this sort of Hell?

Not very?

Well, I just got finished telling my friend June about a great natural way to take on the flu bug, and what did she do? She ran down to our local Health Food Store and cleaned them out of that particular dry berry so that when I went in later to stock up for our household-- GONE! Fortunately, there were a couple of made-up teas that included this wonder berry (I'll tell you what it is in a moment). And I know that June shared her purchase with another friend who is just getting over a nasty cold/flu bout, so can I be mad at her?

Never.

So, what about berries? Most of us have heard of the wonderful health-ful, high oxidant Blueberry-- and there is the yummy strawberry with its amazing super ration of Vitamin C, Elliagitannin (protecting our cells from free radicals) and antioxidants...

But...

Have you heard of the BLACK ELDERBERRY?

I hadn't heard of it until our botanically-gifted son pointed it out last summer flourishing in various yards of our neighborhood-- oh I was reminded of an Elton John song from the early 70s called "Elderberry Wine", but that was the extent of my familiarity. Now I know more, and I'd like to share that little wisdom with you, because it's powerful.

Some things I know about Elderberries:

Ingest only the Black Elderberry. The Red Variety is poisonous. Just like knowing about which wild mushrooms are edible, it's good to learn about what the Black Elderberry looks like before you do any 'wildcrafting' for your family's use. There is a poisonous Water Hemlock tree that ALSO looks like the Black Elderberry-- it will definitely do damage if you eat those berries. Go here to see an infographic that shows the difference between the Water Hemlock and the Black Elderberry.
You likely won't find any fresh or frozen elderberries in your local stores, but you probably will find the dry variety that I described above... you can make tea and even elixirs with the dry berries. Try a health food store.
The Black Elderberry is a bush that can grow as high as six meters. It likes growing where it is fairly moist for its roots. Some people might confuse the above picture with "chokecherries", that Prairie berry that puckers you up, but the chokecherry is more at home where it is dry (as in the prairie) and is a member of the rose family, while the Elderberry is a member of the honeysuckle family.
Indigenous healers have been using the black elderberry for healing for hundreds of years, both in North America and Europe.
Other parts of the Elderberry have healing properties as well (for example, the flowers can be dried and made into tea). But for the purposes of dealing with colds and flu, the berry is Queen. Stick with the berry.
You can probably find Black Elderberry bushes growing somewhere in your neighborhood and can grow cultivated varieties in your backyard, as long as you can keep the roots moist during dry periods. Here's a weird video from a farmer about 'natural' cultivation of elderberry trees (you must have farm animals I guess... or eat the berries and poop in your own yard..ewww). I personally have decided just to buy the plants from a nursery.
A study published in the 2002 Israeli Medical Association Journal looked at 5 herbal remedies, 3 of which contained black elderberry constituents. The remedies with the elderberry formulations activated an increased immune and anti-inflammatory response. The researchers concluded that the elderberry formulations studied could therefore have immuno-stimulatory properties when administered to patients suffering from influenza or EVEN immuno-depressed cancer and AIDS patients who are receiving chemotherapy or other treatments. (You can read more about this in this newsletter article)
The European black elderberries are rich dietary sources of plant pigments and phenolic compounds- essentially, powerful phytonutrients. They contain the flavonols, quercetin-3-glucoside and quercetin-3-rutinoside, and a number of anthocyanins: a group of antioxidant compounds responsible for the attractive red, purple, and violet colours of many fruits, flowers, vegetables, and also elderberries. (And just a side-note: these same anthocyanins also produce a lovely "living" dye-- you can see how that process works in this video at about the 10:33 mark).
a 2011 study out of Germany demonstrated a very POWERFUL dose-response effect of elderberry liquid extract against dangerous bacterial infections and influenza viruses. To put these results into plain English, the more elderberry (up to about 15% concentration) the better the effects against 4 known bacteria and dangerous flu viruses.
And that's just a little about the Elderberry as a powerful anti-flu remedy-- there are at least 7 more super- natural and kabang anti-flu remedies that you might want to know about. Find out by how you can get ALL the information you need HERE.

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The only slightly funny flu-joke I have come across:
The doctor tells the patient he has very bad flu. The patient says he wants a second opinion. The doctor says, ”OK, you’re ugly too”.
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Fresh, healthful vitamin-packed Juices are a fantastic addition to any detox or health improvement diet. You don't need a fancy juicer... a Blender and a Juicerless Nut Mylk Bag will do the trick! Find some great Nut Mylk and Juicerless recipes here.

The Film FORKS OVER KNIVES Tonight In Campbell River

2012-01-16T01:30:00.002-08:00

Mark your Calendars! January 16th at 7:30 pm at the Campbell River Community Centre, 401- 11th Avenue, Campbell River, the much esteemed documentary film on the health and longevity benefits of a healthy lifestyle with a plant-based diet will debut on the Big Screen (I hope this is accurate :) at 7:30 p.m. Cost is by donation

This is the perfect way to boost your New Year's plan to make healthy choices for you and your family in 2012. This is what some of the people who have seen Forks Over Knives have to say about it:

Absolute must see!

Excellent and all so true! Have never seen anything like it. Just bought a copy for my parents. This truth is spreading fast!

~J. D. Miller (Read his other Amazon reviews)

Life-Changing!...
~Pat Hand -Wish this was main stream information. This would seriously hit pharma and the health care industry, in the pocket book, so probably isn't ever going to happen. Some folk will not be willing to watch, others will watch and refuse to make changes, it is going to be up to the converts to get the word out and prove the results. Meanwhile countless folk are seriously ill, suffering and dying needlessly.

For myself and several family members, after 5 weeks on plant based eating, I am down an easy 13# and Cholesterol is down 47 points, don't need to lose weight, that OK too, the plan offers many options, so weight can be maintained.

My first goal is quality health and thanks to 'FoK' documentary and Dr McDougall's book 'DigestiveTuneup' I can see the great potential for that, just by simply doing what we do everday, eating, but for life, not death.

Fresh, healthful vitamin-packed Juices are a fantastic addition to any detox or health improvement diet. You don't need a fancy juicer... a Blender and a Juicerless Nut Mylk Bag will do the trick! Find some great Nut Mylk and Juicerless recipes here.

Lifestyle Matters

On A Canadian Island In The Time of Tariffs (Part 2)

Why Food and Restaurant Prices Are Sky-High

What We Can Do as Canadians

5 Simple Ways to Lighten Up Your Life When You're Feeling Low

1. Eat Mood-Lifting Foods

2. Move Your Body—Even a Little

3. Watch 3 Screamingly Funny, Happy-Ending Movies

4. Uplifting Essential Oils

5. Add a Spark of Connection

Build These Lifts Into Your Life: A Gentle System

A Final Word of Care

How To Make Walnut Butter in a Vitamix (Plus Recipes and Benefits)

Why Walnuts? The Health Benefits of Walnut Butter

How to Make Walnut Butter in a Vitamix

How to Use Walnut Butter

Two Simple Recipes Featuring Walnut Butter

1. Walnut Butter Banana Toast

2. Creamy Walnut Butter Pasta Sauce

Therapeutic Writing for Grieving Adolescents

Review Summary:

**How Letter Writing Helps a Grieving Teen in Therapy**

🧠 Why It Works

🧑‍⚕️ How a Therapist Might Introduce It

✍️ What the Teen Might Write

📄 Example Letter to a Friend

🧘 What Happens After the Letter

🕊️ Optional Rituals (if the teen is open)

Bottom line for parents:

When A Friend Dies: A Book for Teens about Grieving and Healing by Marilyn E. Goodman

Why Some Teens Feel Like Giving Up: How Trauma Can Lead to Suicide—and How We Can Help

What Is Trauma?

How Trauma Can Lead to Suicidal Thoughts

What Can Help?

Canadian Vegan on An Island in the Time of Tariffs

Local Vegan-Friendly Brands & Stores on Vancouver Island

Canadian Organic & Vegan-Friendly Products

Resources for Finding Local & Organic Vegan Food

20 Tips to Regain Confidence When Returning to Work After a Hospital Stay

30 Hacks for Digestive Issues

Loneliness is the New Epidemic

Unveiling the Secrets of Longevity: A Journey Through the "Blue Zones" by Dan Buettner

The Benefits of Learning French for Non-Francophone Seniors

Brain-Healthy Culture and Connections

La Cabane à Sucre

Single Mom Family Stability 101

Don't Suffer In Silence... Let Someone Know You Are Depressed

In Psychiatry, depression is described as "a mental condition characterized by feelings of severe despondency and dejection, typically also with feelings of inadequacy and guilt, often accompanied by lack of energy and disturbance of appetite and sleep." (Internet)

Sometimes Just Having Someone Listen When You Are Depressed and Lonely Is All You Need

Walnut-Black Bean Chili Bowl

Spicy Walnut Meat Taco Filling - GlutenFree, Whole Food, Plant Strong, Vegan

Wonderful Walnut-Oat-Mushroom Burgers- No Oil, No Flour, No Soy, Whole Food- Plant Based

INGREDIENTS:

METHOD for Making Burger:

Walnut Thumbprint Muffins - Vegan, High Omega3, Healthy!

SAD- Seasonal Affective Disorder - Some Tips For Getting Through The Winter Blues

The Detox Project: Peek at CBD (Cannabinoid Liquids) with Dr. Philip Blair

Kickstart Your Health

Funny Presentation on Taking Emotional Intelligence from Theory to Everyday Practice

Be Intelligent about your Emotions, Leaders and Managers!

Steps to Overcoming Agoraphobia and Thriving

The Berry Vs. The Bug

The Film FORKS OVER KNIVES Tonight In Campbell River

How Letter Writing Helps a Grieving Teen in Therapy