Health + Wellness | September 16
- Tinessa Johnsrud, HHP, CHNC, CWC
- Sep 15, 2024
- 5 min read
+EAT+
Let’s talk about beans!
Beans and legumes are the “best source of plant-based protein.” And they have been associated with longevity. Americans do not eat enough. Experts recommend at least 1 cup per day for optimal health. Not only are they an excellent source of protein but of fiber. Black beans and lentils have the most antioxidant activity with kidney beans, split peas, pinto beans and chick peas as runners up. There are 16,000 members of the bean family. Considered non perishable, dried beans stored in a proper container can last a few years. They are survival food. Add beans to your pantry shopping list whether they are canned or dried. Eat your beans folks!!
+BALANCE+
The ability to manage and regulate your emotions in a healthy way is called emotional balance, or emotional self-control. To be emotionally balanced it involves maintaining a balance of positive and negative feelings. When you are emotionally balanced you are better able to handle challenges, maintain a positive attitude, make rational decisions, build strong relationships, be resilient from stress and recover when you have a setback.
Ways to practice emotional balance
Self awareness
Develop inner focus
Be thankful
Smile
Mindfulness
Positive emotions: amusement, awe, gratitude, hope, inspiration, interest, joy, love, pride, and serenity.
Negative emotions: anger, contempt, disgust, embarrassment, fear, frustration, guilt, sadness, shame, and stress
When do you feel these emotions?
Keeping an emotion journal is a good way to explore if you have emotional balance. For a week or month keep a journal of the twenty emotions mentioned above. Note what is happening when you are feeling those emotions.
Download the Wheel of Emotions pdf for a more complete exploration of words to describe positive and negative emotions.
+LAUGH+
Change the World with Laughter
Comedian, Greg Kettner speaks about “the power of laughter” and how he believes “laughter can change the world.” In this Tedx Talks video Greg reminds us how laughter affects our mental health. He discusses the difference between “getting laughs vs. giving laughs.”
Check it out here on YouTube.
“Laughter gets us through life”
“When we laugh, we connect. When we connect our hearts are open. And when are hearts are open the world is a better place.”
+CELEBRATE+
National Hispanic Heritage Month is September 15 - October 15.
Explore the Latin American Heritage Diet with Old Ways. This diet blends the traditional diets of four major cultures: indigenous people of the Americas, the Spanish, Portuguese and continental Africans. “It also reflects the experience of the border region, where interplay between the cultures of the southern half of the American continents and those of the northern half is a daily fact of life.”
Recipe Links
+HARVEST+
The Fall Equinox is an important time of year historically for many cultures. It is the time of the year when day and night are perfectly balanced; in equilibrium. It is a celestial event. Like most ancient celebrations it revolved around the agricultural calendar, and the equinox marked the time to shift to preparations for the winter. Harvest was an important and a critical time of year to prepare and survive the cold short days of winter.
After harvesting crops, preserving meat and fish and preparing their homes for winter it was time to celebrate and express gratitude. It was also a time to pray for protection for the challenges in the upcoming winter months. “Many of these customs helped them physically, mentally, spiritually and psychologically prepare for the most brutal time of the year.”
If you can imagine the feasts were filled with autumn roots veggies, apples and pears, garlic and onions, warming herbs and spices, baked goods and mead.
In the United States the biggest fall celebration of harvest and gratitude is Thanksgiving, but it’s usually celebrated in late November. However, it is not uncommon for friends and families to gather at the end of summer or the beginning of fall. Some Americans have get-togethers with football as the focus, or back to school. Families often go to farms where they do fun activities and take home fresh produce like apples and pumpkins. Friends gather and have bonfires or gather around their fire pits in their backyard and visit or hang out and drink alcohol.
How to Celebrate and Honor the Spirit of the Season.
Go to your local farmers market
Go to a pick your own farm and gather apples or pumpkins
Forage for wild edibles
Have a bonfire
Create a fall nature alter
Decorate your home and porch with fresh or dried flowers, gourds, acorns or pinecones
Take a walk in the woods
Write down all your blessings from the past year
Meditate
Cleanse your home with herbs
Host a dinner or potluck
Traditional Wellness™ Fall Equinox Menu Inspiration
+PROTECT+
🔦Podcast Spotlight🔦
1A
WAMU NPR Network
Local Public Radio
Episode: The Rise of Major Food Recalls
September 17, 2024
A discussion about the Boar’s Head deli meat recall and the increase of food recalls recently with NPR’s host Jenn White and the Director of Regulatory Affairs at the Center for Science in the Public Interest, Sarah Sorscher. Becoming “paranoid about your food choices” or “numb to the news” does not have to be the norm or your reality. Listen to this podcast to find out what consumers like you can do to protect themselves, and how the CSPI is “advocating for stricter food safety sandaracs in the US.”
Episode Link on Apple Podcasts
More info about the Expanded Food Safety Investigation Act (EFSIA)
How you can support the Expanded Food Safety Investigation Act by writing to Congress. Ask your congress member to support the Act.
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
****Always consult a healthcare professional such as your primary care physician before starting any diet or supplement. ****
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