This is a great side dish and goes with all sorts of main dish dinners. It is hearty enough to stand as a main dish for lunches or a small dinner. It’s easy, quick, and tasty.
I am not a great cook, I’m good when I want to be, but honestly my mind is usually somewhere else and following recipes is really, really hard for me. Any distraction – 3 kids, the dog, a friend, a flower – and boom, we are having “blackened” food again … usually without the Cajan part. So I started making my food simple. Really simple. I wanted healthy and easy.
Red cabbage – green would work just fine too
Carrots – shredded or sliced
Thai fish sauce enough to coat the cabbage and carrots (or you can skip and just use the tahini)
Toasted Sesame seeds with Olive Oil for toasting – you can also use tahini, and skip roasting
1 lime for juice
Salt and pepper
The Cooking Part …
Heat olive oil (just enough for your sesame seeds)
Drop-in sesame seeds and stir to coat, allow to roast on stovetop
Chop or shred carrots and cabbage, toss in a large bowl
Pour in fish sauce and stir
Add the roasted sesame seeds and olive oil
Slice lime in half and squeeze juice over the mixture
Salt and pepper to taste – less is more here because it will sit and intensify as the flavors blend in the dish. You can always add more to serve.
What to serve with …
You can add rice vinegar to this recipe if you would like a tangy flavor. It is a great side dish for any Asian BBQ, soup, or dumpling. It’s also great with tacos, sandwiches, or hamburgers. Serve warm to add another dynamic alongside a fish dinner or pork chops. I served with Fish as a main course. AND it’s great as a solo dish, too. Make a batch and eat off it all week.
For many the season of autumn is difficult. Depending on where you live, it’s full of things dying, leaves falling, colder weather, darker days, and a general sense of ending. In addition, to the messiness of leaves and seeds flying around, it gets blustery which can be hard on our nervous systems.
According to Esienberg et al. (2010), the changing of seasons and sunlight decreases shifts the dopamine systems. Dopamine is the neurotransmitter that helps us feel pleasure. When the seasonal changes shift our ability to feel pleasure we have to make sure to find ways to bring pleasure into our lives.
The change in seasons can be tough on our physical systems and impact our mental health. Here are some ways to make sure you are staying on track as we move through fall and into the chilly, crisp winter season.
Get Your Schedule Figured Out:
If you are like a lot of people you’ll probably feel a little off your routines as we transition from the lazy long days of summer in the northern hemisphere to the short, cooler, darker days of fall and winter. This is a time of returning to schedules and getting “recommitted” after the fun of summer. Make sure you spend some time each day planning. This skill gets missed by many but is very important if you want to reach your goals. You must spend time planning. Not planning is planning to fail at your goal.
Not only do you need dedicated time each day to plan your day/end your day and prepare for tomorrow, you also need time each week to review the week and set the next week up for success.
Prioritize this simple step and watch your world shift from frazzled and chaotic to structured and manageable. The trick here is to make sure you are setting aside some dedicated time. Get out your calendar of choice (I love my Commit30 planner and journal) and write in 10 minutes at the start and end of each day for daily review and 30 minutes to an hour for weekly review. This is must have time, so make sure you are picking times you can commit to.
During this time your job is to review your schedule, make shifts, and take things off that do not need to be done after all. It is also a time for you to rate your day. I like using a 1-10 scale. At the end of each day, I pick a number between 1 – it sucked and 10 – it was amazing. At the end of each week I average the daily numbers to get a weekly rating. This allows me to see if I am living my priorities and feeling effective. Just like my children’s report card, I’m looking for a B or better (8/10 or 80%). Anything lower than that means I need to make some adjustments. Maybe I just had an off day or maybe the review shows I am focused on things that do not bring me enough joy to sustain my day. This simple scale allows me to quickly adjust my life to make sure my focus is aligned with what I want to be doing.
Note: The daily rating is a gut check. Do not overthink it or you’ll justify what is not working. It is a quick check-in and the first number that pops up is it. Sometimes I make a note regarding the number – why is it high or low to help me in my weekly review.
2) Watch Your Consumption Habits and Mind Your Reactions:
I feel like I talk about this sort of thing all the time … what you put into your system is what you will get out. I work with so many people in my office who are feeling low energy or angry and do not see the connection to the things they are eating, how they are sleeping, or what they are watching on TV. So many are disconnected from the direct effects our consumption has on us.
It is a great skill of the body … the ability to adapt and conserve energy to be effective … or just survive. The body gets good at figuring out what you are consuming and then adapting. This fall pay attention to what you are eating, listening to, watching, and who you allow in your space. Notice how you feel after you engage with these things. Do they uplift you, inspire you, or deplete you? If it is depleted you feel, it is time for a detox. Take a break from the news, turn off the angry or discriminatory music, unhealthy/unsupportive food choices, and get away from the toxic person in the office as quickly as possible.
Make sure you are getting enough healthy food. Typically this time of year we begin to crave heavier, richer foods to help us “warm” from the inside out. Notice if you begin to overeat or are turning to sugary foods for additional fuel. These are signs that you are distracted from your body and need to pay attention to the shift in personal needs.
As we begin to crave the heavier, rich foods it is important to pay attention to amounts. We can eat a whole big plate of lettuce in the summer’s need for cooler foods, but try a whole big plate of pasta and cheese and watch yourself grow – in the wrong directions. Follow the seasonal foods. Opt for organic and local when you can and make sure you are using enough fats, proteins, and carbohydrates for your individuality. Need healthy choices for the upcoming holidays? Read more here.
Then make sure you are present and mindful while you eat. Eating mindfully helps us return to listening to our bodies and avoid overconsumption. These tips will help you feel reconnected to basic nurturing for yourself. Taking care of ourselves is important in feeling grounded and self-regulated (able to handle stressful situations).
Although we cannot always control what we are exposed to, we are always in control of how we respond to it. It is your responsibility to manage your reactions to your environment. As we begin to notice what is going on around us, we will begin to see that what is happening outside is also happening inside. What I am internally experiencing will be reflected in my outer world. This is a powerful realization. The more you work with how you respond to things the more you will be able to shift your mood back toward the positive quickly and the less you will even have to deal with negativity. It just will not be showing up in your world.
Does this mean you are living in Lala land? No, it means you are better at filtering out what you do not want to pay attention to. According to Rohan et al. (2011), in the winter and fall people who are sensitive to the changing seasons tended to ruminate, have more automatic thoughts, and more dysfunctional thoughts related to light and dark. Your attention goes where you put it, so be careful what you give it to.
3) Make sure you move:
As we move into colder months and darker days in the northern hemisphere, it is easy to stop moving and get sedentary. Instead of heading for the couch or pulling the covers back over your head, make a plan, dedicate time, and commit to yourself. Have your workout clothes ready to go and appropriate for the season so you can change quickly into gear that keeps you warm while your move (if needed). Just knowing it is ready to go can help you get out of bed or avoid the after-work couch that likes to call your name.
I know this video is about spring … but she discusses some good ideas we can use for fall, too.
For many, physical movement needs change with the seasons. You might find that running outside is really not an option for you or that the shifts to your schedule as school starts back up become overwhelming as you fit in carpooling duties again.
Shift your workouts to match your body during the winter months. You may find your workouts are more about strength and power than endurance and speed as the season change and energy around you gets heavier with the shift in light and temperatures. Follow what feels good and make sure you are working within both your training zones and your nervous system needs.
As in number 1 above, set your schedule, prioritize dedicated time, and commit to yourself. Make these “appointments” in your calendar non-negotiable. You might say I need to have 5 workouts a week, however, if you do not schedule them, you will find yourself trying to fit them all in on days 6 and 7. Schedule them and even if you have to maneuver your day, keep them on the same day to get them done, feel successful, and stay on track. Want some ideas for winter workouts? Read more here.
Make sure to treat yourself to grounding bodywork to round out your physical practices. Maybe you want a massage or restorative yoga class. A lovely practice you can do at home is called Abhyanga or self-massage of the body with warm sesame oil. I love this practice in the fall and spring. It is very grounding during the windy shifts in the seasonal changes. Not to mention, the luxury of rubbing the body with warm oil, soaking in the warm tub, and then enjoying the softness of my skin for days. This is such a delicious practice for so many reasons and very helpful to keep my energy calm and focused.
As we move through the cooler seasons work to ground yourself within your own experiences. Notice how you feel as you structure your schedule, notice how external items impact your internal experience, and how your body feels as you move and eat according to its changing needs this fall.
Eisenberg, D. P., Kohn, P. D, Baller, E. B., Bronstein, J. A., Masdeu, J. C., and Berman, K. F. (2010). Seasonal Effects on Human Striatal Presynaptic Dopamine Synthesis. Journal of Neuroscience, 30 (44). 14691-14694. DOI: https://doi.org/10.1523/JNEUROSCI.1953-10.2010
Rohan, K. J., Nillni, Y. I., Mohan, J. N., Roecklein, K. A., Sitnikov, L., Hagga, D. A. F. (2011). Cognitive vulnerability in moderate, mild, and low seasonality. [Abstract]. The Journal of Nervous and Mental Disease, (199)12. p 961–970. doi: 10.1097/NMD.0b013e3182392948. Retrieved from: https://tcsedsystem.idm.oclc.org/login?url=https://search-proquest-com.tcsedsystem.idm.oclc.org/docview/917738676?accountid=34120
In this conversation on the relational implicit podcast, Serge and I talk about a blending of disciplines – – specifically, using exercise science to bridge understanding in somatic psychology interventions. The goal is to bring together the science of the physical body with the science of the emotional body to go beyond symptom reduction and reconnect the self and body.
Interview with Stacy Reuille-Dupont and Serge Prengal: Using Exercise Science to Bridge Understanding in Therapy
See more conversations like this at Relational Implict. On his podcast, Serge explores somatic psychology, relational therapies, mindfulness and trauma therapies. Most of this exploration takes the form of conversations with psychotherapists, occasionally researchers. Stimulating ideas are discussed, as well as clinical examples. The style of the conversations is reflective, to slow down and deepen the process. Many of the conversations are available in video as well as audio.
Health is important at every age. Make sure you are paying attention to these 3 areas of your health. In addition to things like heart disease, cancer, and other diseases make sure you pay attention to your dental, vision, and getting enough physical exercise to stay as healthy as possible through the lifespan.
Heart disease and cancer are the leading causes of death in people over 65, and quality of life and quality of care play a big part in how these serious medical concerns will impact you. That’s why seniors who want to live their healthiest life in their golden years need to understand the power — and the limitations — of their healthcare plan.
For example, Traditional Medicare won’t cover vision, dental and prescription medications, and it’s coverage of in-home care is limited. That’s why many seniors enroll in Medicare Advantage plans. Provided by private health insurance companies, Medicare Advantage gives seniors peace of mind with more comprehensive coverage. For example, these plans offer coverage for vision, dental, wellness programs, prescription drugs and fitness centers. Let’s take a closer look at how this healthcare coverage can address common concerns for people 65 and older.
Dental Health Over 65
Doctors provide compelling evidence that links dental health to a plethora of other health concerns, from depression to heart disease. These rates and risks spike substantially for seniors, which is why many add this coverage to their traditional Medicare plan. For example, some medications have negative side effects for oral health, like dry mouth and even cavities. Gum disease is also a major concern for older adults. Since many people don’t feel pain or discomfort until gum disease is in its advanced stages, many seniors don’t realize they have it. The dental coverage in Medicare Advantage plans vary from annual cleanings to more comprehensive treatments, including reducing out-of-pocket expenses associated with partial and full dentures. If it’s been over a year since your last cleaning, you should find a dentist and schedule a checkup.
Seniors and Vision Health
Eyesight is a common concern for seniors, as there are certain kinds of vision diseases and disorders that happen due to age. It’s natural for our vision to change as we age, so it’s natural for seniors to need vision care even though they may have spent the majority of their lives with healthy eyesight. Some common age-related vision conditions include presbyopia (difficulty focusing), cataracts (clouding of the lens), glaucoma (build up of fluid) and macular degeneration (leading cause of blindness in seniors). Medicare Advantage plans give seniors an opportunity to maintain their eye health and see specialists when something feels off, without having to worry about covering the full cost of an expensive procedure.
Fitness for Seniors
Physical activity is one of the leading ways seniors can positively impact their physical and mental health. And, the good news is, it’s never too late to start. If you have lived a relatively sedentary life, you may think that working out now won’t help much. But it’s time to think again. Exercise now can not only prevent major illness and injury, but in some cases it can even undo some of the damage caused in your younger years. There have been many documented cases of seniors being able to reverse their type 2 diabetes diagnosis just through diet and exercise. With Medicare Advantage plans, many seniors get access to Silver Sneakers programs, which are special fitness classes aimed at people 65 and over. You can also get free memberships to thousands of gyms and fitness centers across the country.
Medicare is so complex; it’s no wonder some seniors shy away from understanding it. Grateful even for basic coverage, they sign up for it but their interest stops there. And it’s not surprising — Medicare is confusing, complicated and challenging. But if you want to be in control of your physical and mental well-being, knowing what is (and isn’t covered) is exactly where you need to start. Knowing the gaps in your coverage can help you decide if you need more help.
In my undergraduate studies there was a moment in time when I was a communication major. In the end I graduated with a bachelor of science in exercise science and a minor in business and communication studies. You are probably pretty familiar with the “regular” ways we communicate i.e. talking and body posture. Did you know that communication is mostly non-verbal? And that we as mammals can understand and pick up subtle nuances based on somatic markers? These somatic markers are based on the chemical, electrical, and vibrational communication patterns our cells and atoms use to communicate to each other.
It all starts with slime mold (see video below, it’s old but good). This is the stuff all living things are made of. From single celled organism, life evolved to have specialized cells. Bring together enough specialized cellular structures and you have … a human. To make the human system work, you have to have communication between all those specialized groups. This communication is done using chemical, electrical, and vibrational patterns.
Chemical is probably the easiest to conceptualize. Most of us in the therapy field have a basic understanding of how neurotransmitters and hormones play a role in mental and physical health. Most of us know that dopamine is connected to pleasure, serotonin to depression and contentment, and GABA to anxiety states. Many of us understand that estrogen and testosterone play a role in our ability to connect and assert ourselves. Lots of us understand that many of these shift and change based on the environment.
Diet plays a huge role here. The body is an amazing system that can make what it needs and recycle or eliminate what it doesn’t. We use food, the sun, and nature to help us develop and synthesize the neurotransmitters we need from the nutrients, vitamins, and phytochemicals we are exposed to. Biology also plays a huge role here. We often consider genes of ancestry to understand our physical structure functions.
Overall, chemical communication is fairly slow. The hormones and neurotransmitters have to get into the blood stream, enter the synapsis, hook up with other chemicals, and “dock” for uptake to keep the system going (Fields & Stevens-Graham, 2002). This is a lot of steps. The endocrine system and nervous systems use chemical patterns and electrical signaling to communicate between specialized cells.
Electrical patterns are faster and extend out beyond the physical system (Brian & Lamb, 2014). As a result, this kind of communication can be “read” by other electrical systems. When you have one electrical system next to another and they share the same frequency they create a larger field around the electrical objects. The heart works on electrical signals and is the “battery” of the human body. As your heart rate changes, it impacts the field around you. If you are in connection with another mammal and your electrical fields are similar, you will create deeper connection by collapsing the wall between you and create a larger field that both are part of (Tozz, 2014). Ever sat at the coffee shop and watched people connecting in conversation? Those who are deeply connected appear to “be in their own bubble” or we get the feeling that they are oblivious to the outside world. Maybe you’ve even had this experience yourself.
Let’s talk about heart rate variability. If you can influence your heart rate (electricity) and shift your nervous system (chemistry) and your electrical pattern moves beyond your physical body you are now influencing others near you. As the clinician you can work to regulate your clients by slowing your breath rate, shifting your heart rate, and calming your nervous system. Just like a parent does a child. Your most important therapy tool … your body. If you are working to calm yourself or others, work to slow your breathing and shift your heart rate to a slower signal. POST HRV Email on my therapist blog site.
Humans, like all things, are made of molecular structure. Molecular structure is made of atoms. Atoms are tiny parts of matter that vibrate. Is high school physics coming back to you? When things vibrate they send out ripples. In humans these ripples extend beyond the physical structure. Just like water ripples out from the point of the dropped stone. As a result we “read” each other based on our “vibes”. You know the sayings … “that guy has bad vibes” or “I really felt good around her”. When our vibrations are similar we feel better, we “resonate” with the other person. When we do not resonate with the other person we often find ourselves feeling unease or “off”. We influence our vibrational patterns by shifting our focus points and influencing the physical structures around them (Trivedi & Mohan, 2016). Waves, like electricity will enhance or cancel each other based on how they match up when they meet. This is the communication we are experiencing between two human bodies.
When we talk about these deeper, subconscious ways humans communicate we would be remiss if we did not speak to the need for boundaries. For many of us we have physical boundaries – my chair, my office, clothing, home etc. We also have professional, ethical, and other mental / thought based boundaries around our activities, but have you thought about your energetic ones? Now that you understand how we communicate beyond the physical structure what are the ways you create energetic boundaries for success and safe connection in your life?
Now that you have an understanding of ways we communicate how will you shift your personal practices to make sure you are taking care of your own chemical, electrical, and vibrational communication influencers? What will you do to make sure you are prepared and ready to communicate in these somatic ways that allow a deeper and subconscious connection? How will you boundary yourself to make sure you are taking care of yourself?
Embrace the power of your soma to impact and influence others – both in traditional verbal / non verbal communication tactics, but also with the more subtle and powerful subconscious ways humans communicate in their environments. Give it a try today and let me know how it goes.
Fields, R. D., Stevens-Graham, B. (2002). New insights into neuron-gila communication. Science, 298(5593). 556-562