Paleo/Keto Weight Loss: the Middle-Age Special Edition

Losing weight isn’t easy at any age, but once you get over 40 or so, it does start getting significantly...

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Blueberry Glazed Pork Chops

Blueberries are most famous for appearing at the breakfast table. If you immediately begin thinking about sweet potato banana and...

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Curry Cauliflower and Tomatoes

Going meatless for a Paleo dinner or two? There are plenty of healthy and colorful options available in the vegetable...

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Broccoli and Egg Salad

There is an absolute truth that mayonnaise is essential in a Paleo diet, simply because it makes everything taste better....

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5 Highlights of Vegetarian/Vegan Diets…And Why You Don’t Need to Be Vegetarian to Get Them

Outside of Paleo circles, “vegetarian” and “vegan” are still more or less synonymous with “healthy,” and most people still have...

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Use the Whole Vegetable: Bringing “Nose-to-Tail” Cooking to Your Produce Drawer

We all know food waste is a huge problem; about one-third of food produced for human consumption is wasted or lost per year worldwide.1 That’s 35 million tons of food in the U.S. alone.2

These stats have led many to embrace so-called “nose-to-tail” cooking and eating, wherein every part of the animal is consumed, an ancient practice that fell out of favor on mainstream tables until the last few years.

But produce actually has higher waste rates than animal-sourced foods; the Food and Agriculture Organization of the United Nations estimates that roots, vegetables, and fruit make up 40 to 50 percent of food waste.1

No doubt you’ve felt the frustration of spending your hard-earned money on groceries, only to throw away wilted lettuce or moldy berries. We all miss the mark sometimes. But along with shopping more strategically, there’s something else you can do: Extend the “nose-to-tail” concept to vegetables, using up the leaves, stems, and other parts you normally toss.

“It really applies well when you think about farmers’-market produce,” says Tara Duggan, author of Root-to-Stalk Cooking: The Art of Using the Whole Vegetable. “Supermarket produce is usually already all stripped down and cleaned up, but at the farmers’ market you can get better deals and you get big bunches of carrot tops, leafy tops on leeks, and the greens on radishes. So you get more out of your produce.”

Along with saving money and the planet, eating more of the parts of your vegetables also provides you with even better nutrition. Broccoli stems have as much potassium, B vitamins, and vitamin C as the florets.3 Carrot leaves are rich in antioxidants.4 Beet greens give you iron, calcium, and vitamins A, C and K,5 while squash seeds are loaded with protein, magnesium, and zinc6—you get the idea.

Plus, all of these items offer delicious culinary balance with their more popular counterparts. Beet greens retain a bitter edge to balance out the sweetness of the roots. Squash seeds offer crunch to contrast the tenderness of the squash flesh. The watery crispness of broccoli stems is a foil to the florets’ density.

So how can you utilize these gems hiding in plain sight? Here are some suggestions:

• For carrot greens: Substitute these for some of the herbs in pesto or chimichurri.  Duggan uses them instead of parsley in salsa verde, combining them with anchovies, capers, lemon, and olive oil. They can be bitter, Duggan cautions, so be sure to mix them with herbs such as basil, parsley, or cilantro, or balance with other strong flavors as she does in her salsa verde.
• For fennel fronds: “Fennel is one of my favorites,” Duggan says. “Most people just use the bulb, but the stem and fronds are really sweet, while the bulb is more crunchy and neutral. I’ll use fennel fronds to stuff a whole fish instead of dill, and then use the fennel bulb on the side.”
• For squash seeds: You may already be roasting the seeds from pumpkins, but you can do the same with butternut, delicata, acorn, and other squashes. Sprinkle on roasted squash, or atop salads or sautéed vegetables. Alternatively, add them to trail mix, or bake them into homemade granola.
• For beet- and radish greens: Sauté with garlic, and use wherever you would spinach or kale (see beet greens recipe), or toss raw into smoothies.
• For broccoli stems: Peel, slice, and serve raw with dip, add to stir fries, or shred and stir into slaw (see recipe). Or add stems to a pickle brine, chill for a few days, and enjoy them as pickles.
• For chard stems: “The stems are sweeter and crunchier than the leaves,” Duggan says. “You can thinly slice them and sauté them. Cook them alone first, and then add the leaves toward the end.”
• For potato/sweet potato peels: Toss with oil, and roast or fry into chips (see recipe).
• For celery leaves: Chop and add to salad.
• For herb stems, onion skins, mushroom stems, dark-green scallion parts, carrot peels, etc.: Place in a freezer bag as you collect them and simmer into homemade broth.

Chili-Spiced Sweet-Potato-Peel Chips

Serves: 2–4

Ingredients

3 medium sweet potatoes, peels only*
1-1/2 TBSP avocado oil
1/4 tsp chili powder
1/4 tsp ground cumin
1/8 tsp fine sea salt
1/8 tsp black pepper, freshly ground

Instructions

1. Preheat oven to 400ºF. Line a large baking sheet with parchment paper.
2. In a large bowl, toss the potato peels with the avocado oil, chili powder, cumin, salt, and pepper, being sure to coat all of the peels. Spread in a single layer on the prepared baking sheet.
3. Bake for 10 minutes, then flip the peels and continue to bake until they’re golden brown and starting to crisp, about 10 to 15 minutes longer (they will crisp up a bit more as they cool). Serve warm or at room temperature.

*NOTE: Use a peeler that will pull a bit of the flesh along with the peel, or press harder than usual when peeling.

Broccoli-Stem Slaw

Serves: 4

Ingredients

3 slices bacon, chopped
Stems from 2 heads broccoli (reserve florets for another use)
1 large carrot, shredded
1/4 small head red cabbage, cored and shredded
3 TBSP mayonnaise
2 TBSP raw apple cider vinegar
2 tsp Dijon mustard
1 tsp ground celery seed
Salt and freshly ground black pepper, to taste
2 TBSP almonds, sliced and toasted (optional)
2 TBSP raisins (optional)

Instructions

1. Cook bacon in a medium-sized skillet over medium heat, until crisp, about 6 to 8 minutes. Remove bacon with a slotted spoon, and place in a bowl to cool. Pour the bacon fat into a separate, medium-sized bowl and let it cool (you’ll have about 2 TBSP).
2. Slice the top and bottom ends off of the broccoli stems. Slice off the rough outer edges of the stems, leaving the tender core. Cut the core into matchstick-size pieces and place in a large bowl.
3. To the bowl with the stems, add the carrots and cabbage. Toss to combine.
4. To the bowl with the bacon fat, add the mayonnaise, vinegar, mustard, and celery seed. Whisk until well combined. Season with salt and pepper to taste. Pour 4 tablespoons of the dressing over the slaw and toss together until fully coated.  Add more dressing, 1 TBSP at a time, if desired, or cover and refrigerate leftover dressing for another use.
5. Serve immediately, or cover and refrigerate until ready to use. When ready to serve, top with the reserved bacon pieces, almonds, and raisins.

Roasted Radishes and Radish Greens with Tahini-Herb Sauce

Serves: 2–4

Tahini-Herb Sauce:

4 TBSP extra-virgin olive oil
2 cloves garlic, minced
1/4 cup fresh, flat-leaf parsley leaves
2 TBSP fresh basil, chopped
2 TBSP fresh mint, chopped
1/4 cup tahini
1/4 cup fresh lemon juice
1 TBSP coconut aminos
1 TBSP white-wine vinegar
1 tsp raw honey
Fine sea salt and freshly ground black pepper, to taste

Radishes:

2 bunches round, red radishes (about 15), with greens attached
1 TBSP avocado oil
Fine sea salt and freshly ground black pepper, to taste

Instructions

1. Make the sauce: Place the olive oil and garlic in a small, room-temperature skillet. Set the skillet over medium heat. When the garlic starts to lightly sizzle, let it cook for 30 seconds undisturbed (do not let it brown), then transfer it all to a blender. To the blender, add the parsley, basil, mint, tahini, lemon juice, coconut aminos, vinegar, and honey. Purée until smooth. If the sauce is too thick, add 1 tablespoon of warm water at a time to the blender (with the motor on) to thin it out. Add a pinch of salt and pepper. Set aside.
2. Make the radishes: Preheat the oven to 450ºF. Place a large, rimmed baking sheet in the oven as it heats. Remove the greens from the radishes and set them aside. Cut the radishes into quarters and place in a medium-size bowl. Toss with the avocado oil and season with salt and pepper. Carefully remove the hot baking sheet from the oven. Place the radishes, in a single layer, on the baking sheet. Roast, stirring once or twice, until radishes are tender and beginning to caramelize in spots, about 10 to 12 minutes. While the radishes are roasting, wash and thoroughly dry the greens. Roughly chop them, then add them to the baking sheet with the radishes during the last 3 minutes of cooking, or just until wilted.
3. In a large bowl, combine the radishes, greens, and 2 tablespoons of the sauce. Toss to coat. Add more sauce, if desired. Serve. (Cover and refrigerate leftover sauce for another use.)

 

Additional Facts and Tips:

• The average North American throws away $2,000 worth of food per year.2
• About 21% of landfill volume in the U.S. is comprised of food waste.7
• When you buy carrots, radishes, or beets with greens attached, be sure to separate the tops/leaves from the roots as soon as you get home to keep the leaves from hogging all the moisture. Use the leaves within a day or two, before they wilt.
• You can turn chard stems into a bean-free “hummus,” Duggan says. Boil the chopped stems until tender and blend in a food processor with typical hummus ingredients (olive oil, garlic, tahini, and lemon juice). Season with salt.
• Fruit scraps are also handy. Steep citrus peels in white vinegar for 2 weeks, strain into a spray bottle, and use as an all-purpose cleaner.
• Gather your mushy (but not moldy) berries in a container and cook them into a quick refrigerator jam with chia seeds, lemon or orange zest, and a pinch of salt. Add a splash of maple syrup or honey to sweeten, if desired. Or blend them with oil, vinegar, mustard, salt, and pepper into a tangy-sweet vinaigrette.

References

1. “Key Facts on Food Loss and Waste You Should Know!” SAVE FOOD: Global Initiative on Food Loss and Waste Reduction, Food and Agriculture Organization of the United Nations. 30 March 2018. http://www.fao.org/save-food/resources/keyfindings/en/
2. “America’s $165 Billion Food-Waste Problem.” CNBC. 17 July 2015. https://www.cnbc.com/2015/04/22/americas-165-billion-food-waste-problem.html
3. “Ask The Experts: Broccoli Stalks Vs. Florets.” Berkeley Wellness. Remedy Health Media, LLC. 25 February 2014. http://www.berkeleywellness.com/healthy-eating/nutrition/article/broccoli-stalks-vs-florets
4. Goneim GA, Ibrahim FY, El-Shehawy SM. “Carrot Leaves: Antioxidative And Nutritive Values.” J of Food & Dairy Sciences 2 (January 2011): 1-9. https://www.researchgate.net/publication/216508996_Carrot_leaves_antioxidative_and_nutritive_values
5. “Beet Greens, Cooked, Boiled, Drained, Without Salt—Nutrition Facts & Calories.” SELF Nutrition Data. 2 January 2014. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2353/2
6. “Seeds, Pumpkin And Squash Seeds, Whole, Roasted, Without Salt—Nutrition Facts & Calories.” SELF Nutrition Data. 2 January 2014.  http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2
7. “Fighting Food Waste With Food Rescue.” Feeding America. 30 March 2018. http://www.feedingamerica.org/our-work/our-approach/reduce-food-waste.html

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Every Dollar Matters: What Does A Paleo-Minded Consumer Look Like?

Money talks. And every time you spend your money, you influence the conversation. At the end of the day, each dollar we inject into the marketplace is a vote for the kind of world we want to live in. So what does it mean to be a “Paleo-minded consumer”? By now, most people know that the Paleo lifestyle involves far more than just food and exercise. It’s an entire way of life that is intentional: intentional about healing our bodies, our communities, and our planet, and intentional about understanding our personal power within the socioeconomic system.1 As more of us embrace this way of being, I hope we can have more open conversations about how to exist in our modern marketplace while keeping our values intact. This is important, because there is still a lot of misinformation out there.

Say you’re shopping for food at your local grocery store. You want to buy some chicken thighs for your dinner this evening, and you’re met with a handful of choices. Now, any and all plain chicken thighs would be considered “Paleo” by nearly every nutritional authority out there; after all, they’re just meat—no sketchy seasonings, canola oil, or gluten in sight. You could pick any option and technically be eating Paleo, but this is too myopic a decision-making strategy. Consider the sourcing of the chicken, how the animals were treated, and whether the product is certified organic/gluten-free/etc . . . and in the end, the best choice stands out. You go with the chicken thighs that hail from a local, family-run farm, where the animals roam free and never receive heavy medications or industrial feed. Any of the chicken thighs you see would taste great in tonight’s recipe, but only this one product is a cut above the rest when it comes to the variety of factors that any savvy Paleo shopper should consider.

Always selecting the cleanest food possible may sound like a daunting task, and sometimes it is. Yet, as you begin to consider the economics of living Paleo, you’ll realize that food shopping is only one piece of the grain-free pie. It’s important to not get overly focused on one area and forget about the rest. Instead, take a wide-angle view on your entire life, watching where your money goes in all areas. When you think back to the ways our ancestors lived, you see that their communities thrived when they invested in each other.2 They weren’t giving their resources to huge multinational corporations that polluted their lands, poisoned their children, and put their neighbors out of business. They had a network of people they could count on for their food, medicine, clothing, and household goods. They knew where their money went, and that it was used to support the livelihoods of their friends and family members. And this type of economic structure existed until relatively recently.

It’s not realistic to yearn for the old days of the tribe-based marketplace, and understandably so. Our world has become a giant web of goods and services, with currencies flowing across borders in milliseconds, and with an abundance of retailers popping up on every corner. We can buy just about anything we want with the click of a button, without ever leaving our couches.3 Large, industrial operations greatly outnumber the small, family-owned outfits. But all is not lost. We, the consumers, still have power to influence our economy. So how can we make it more Paleo-friendly? What does it mean to shop with a Paleo perspective?

When I think of the ideal Paleo consumer, a few key traits stand out:

1. They’re Honest About Their Needs

Out of all the Rs of conservation, reduce is one of the most important. A true Paleo consumer recognizes life’s actual necessities and avoids consumerism for its own sake.4 Because even the most conscious purchase still involves energy and resources, avoiding overbuying is a foundational habit for any ethically-minded human.5 There are plenty of things that we can do without, or find through non-traditional routes.

2. They Reuse, Salvage, and DIY

While the era of convenience has its upsides, the abundance of cheap, easily accessible goods has made us less resourceful, less creative, and less patient overall. Instead of tossing something out and replacing it with an imported, factory-made version, a Paleo-minded consumer would look for ways to repair or repurpose the item. This not only engages your brain and body, it also prevents unnecessary waste from going into our landfills.6,7

3. They Choose Locally-Made Offerings

The Paleo lifestyle aims to minimize environmental impacts while maximizing economic vitality, and small local businesses give us the best of both worlds. When you buy locally-made goods, you skip the carbon footprint of extensive shipping and manufacturing, while also financially supporting independent artisans, farmers, and practitioners.8 Choosing a small business in your area over a large foreign corporation contributes to a positive economic shift every time you buy.

4. They Give Back

Our world is suffering right now, and living Paleo is one small way we can help address the modern diseases of greed, destruction, and inequality. Purchases made in line with Paleo values are those that support the empowerment of others and the revitalization of our natural landscape.9 Living Paleo also means getting involved in your community, donating your time, talents, or dollars to making the world a better place for everyone.

5. They Get Personal

Most people are drastically disconnected from the sources of their goods, and this results in less satisfaction and engagement with their belongings. When we take the time to learn about how our stuff (food or otherwise) ended up in our hands, we feel more attuned to our place in our economic system. A true Paleo consumer makes an effort to meet their suppliers, whether that’s at a farmer’s market, a craft fair, or even connecting with them online. Knowing the names and faces of the people you support makes a huge difference in how you spend your money.10

6. They Think Big-Picture

Every dollar you spend is broken up and allocated to about a dozen different people. A few cents go to raw materials, a few more to the growing, some to the harvesting, some to the shipping or transportation, a few to advertising or marketing, etc. There is a chain of supply that brings us everything we use, from food to clothing, and Paleo-minded consumers understand the far-reaching implications of their purchases. When you buy something, take a moment to think about how it will affect everyone along the supply chain.11,12

Switching to a grain-free, veggie-heavy diet and dumping the chronic cardio is only part of the Paleo solution. When we acknowledge our power as individuals to shift our economy, we see the importance of putting our Paleo values into action. If you believe in community, in vibrant health, and in reconnecting with what truly matters, it’s time to start spending your money with these things in mind. One dollar at a time, we can change the world.

Tips for Being a Paleo Consumer:

• To find local, ethically produced foods, shop your seasonal farmers’ markets.
• Instead of throwing away a used item, think of how you could repurpose or recycle it.
• For handmade gift ideas, search for small, local artisans on Etsy.
• Look for an apothecary near you for bulk herbs and natural remedies.
• Honor your food and the resources it took to make it; reduce your food waste, buy in bulk, and cook larger meals at a time.
• Ask local ranchers and growers if they offer “open farm days” so you can personally connect with their land and animals.
• Learn the meanings of certain designations like Fair Trade, Rainforest Alliance-Certified, Animal Welfare-Approved, pastured, organic, cruelty-free, and more.

Melani Schweder is a writer and certified Primal Health Coach based in Denver, Colorado. Her own healing adventure from Lyme Disease and Chronic Fatigue Syndrome brought her to discover the Paleo lifestyle, which she credits for much of her recovery. She has a degree in Health and Human Sciences, and loves to write about nutrition, mindfulness, and self-care, helping people to find their own pathway to optimal wellness. When she’s not writing, she’s either snuggling her dog, River, or whipping up something in the kitchen. You can read her story and see what she’s been up to at: www.abrighterwild.com.

References                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                

1. Irving S, Harrison R, Rayner M. “Ethical Consumerism–Democracy Through the Wallet.” Journal of Research for Consumers 3.3 (2002): 63-83.

2. Bhalla J. “Paleo-Economics Shaped Our Moralities.” Big Think. 10 March 2018. http://bigthink.com/errors-we-live-by/did-paleo-economics-shape-our-moralities                                                                                                                                                                                                                                                                                                                                                                                                     

3. Pitt LF, Berthon PR, Watson RT, Zinkhan GM. “The Internet and the Birth of Real Consumer Power.” Business Horizons 45.4 (2002): 7-14.

4. Nelson ES. Review of Mindfulness In The Marketplace: A Compassionate Response To Consumerism. Journal of Buddhist Ethics 10 (2003): 66-70.

5. Carrington MJ, Neville BA, Whitwell GJ. “Lost In Translation: Exploring The Ethical Consumer Intention–Behavior Gap.” Journal of Business Research 67.1 (2014): 2759-2767.

6. Harbo S, De Young R, Guckian M. Beyond Green Consumerism: Uncovering The Motivations of Green Citizenship. Michigan Journal of Sustainability 5.1 (2017): 73-94. DOI: http://dx.doi.org/10.3998/mjs.12333712.0005.105

7. Runco MA. “Creativity And Health.” Creativity Research Journal 3.2 (1990): 81-84. DOI: https://doi.org/10.1080/10400419009534338

8. Kilkenny M, Nalbarte L, Besser T. “Reciprocated Community Support and Small Town-Small Business Success.” Entrepreneurship & Regional Development 11.3 (1999): 231-246.

9. Giddings B, Hopwood B, O’Brien G. “Environment, Economy And Society: Fitting Them Together Into Sustainable Development.” Sustainable Development 10.4 (2002): 187-196.

10. Porter ME, Kramer MR. “The Big Idea: Creating Shared Value.” Harvard Business Review 89 (January-February 2011): 2-17.

11. Christopherson S, Michie J, Tyler P. “Regional Resilience: Theoretical And Empirical Perspectives.” Cambridge Journal Of Regions, Economy And Society, 3.1 (2010): 3-10.

12. Barratt M. “Understanding The Meaning Of Collaboration In The Supply Chain.” Supply Chain Management: An International Journal 9.1 (2004): 30-42.

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Keto Paleo meal prep: tips and ideas

Meal prep is a lifesaver for busy people who want to eat home-cooked meals without spending all day in the...

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Honey-Garlic Chicken and Broccoli

Honey and chicken, with hints of ginger and delicious, sweet honey… Ah, the mere thought of it brings dinner that...

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The Power of Paleo for Lyme Disease

A much longer version of this article appears in the August/September 2018 issue of Paleo Magazine.

A growing body of research demonstrates that the Paleo diet is a powerful tool for reversing chronic diseases, including metabolic syndrome, type-2 diabetes, and cardiovascular disease. Encouragingly, many Lyme-literate healthcare practitioners are also having success with chronic Lyme-disease patients whom they help implement a Paleo diet. There are four primary reasons why a Paleo diet may be beneficial for Lyme patients:

1. It removes inflammatory foods from the diet.
2. It provides the body with antioxidants that quench inflammation.
3. It provides vitamins and minerals that support a healthy immune response.
4. It optimizes gut health.  

Borrelia burgdorferi, the bacterium responsible for Lyme disease, produces symptoms by provoking immunological and inflammatory responses throughout the body. If left untreated, these adverse physiological responses can cause neurological, musculoskeletal, and cardiovascular damage. As such, reducing inflammation is of the essence. The Paleo diet’s avoidance of pro-inflammatory foods such as grains, industrial seed oils, and sugar is highly beneficial for Lyme patients because it significantly reduces the body’s total inflammatory load. The consumption of fruits, vegetables, wild-caught fish, and grass-fed meats further supports the quenching of Borrelia-induced inflammation by providing the body with antioxidants and essential fatty acids that inhibit oxidative damage in cells and tissues.

In addition to reducing inflammation, optimizing the body’s immune response is essential in the fight against Lyme disease. Vitamin D, vitamin C, zinc, and selenium are just a few nutrients that optimize immune function. Fortunately, the Paleo diet is full of foods that contain these nutrients:

• Vitamin D: Found in eggs, beef liver, and fatty, cold-water fish
• Zinc: Found in oysters, liver, beef, lamb, chicken, pumpkin seeds, and cashews
• Selenium: Found in Brazil nuts, salmon, tuna, and shrimp
• Vitamin C: Found in broccoli, Brussels sprouts, peppers, strawberries, and citrus fruits

Seventy percent of the human immune system resides in the gut; therefore, when the gut is healthy, the immune system can function optimally and efficiently fight pathogens such as B. burgdorferi. A Paleo diet that is naturally low in sugar and contains plenty of fiber and fermented foods inhibits the growth of Candida, an opportunistic pathogen that frequently plagues Lyme patients who have undergone multiple rounds of antibiotics; such a diet also populates the gut with beneficial bacteria. Together, these four components of the Paleo diet make it an effective strategy for reducing inflammation, optimizing immune health, and promoting recovery from Lyme disease. 

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Sautéed Carrots And Zucchini

Nourishing, easy to prepare, less than half an hour from raw to plate – sometimes that is all we desire...

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New Web Comedy Seeks to Bring Together Paleo Community

“Wholesome Foods, I love you . . . is that okay?” asks a new webseries by the same name.

Wholesome Foods, I Love You . . . Is That Okay? describes itself as an “offbeat dramedy” about Julia, a “neurotic yoga teacher who, in an effort to pick up the pieces of her ever-unraveling life, sets out in search of love.” The twist? Julia’s search for love takes place primarily at her favorite supermarket, the fictional Wholesome Foods, whose endless shelves of organic produce, snacks, and beverages are a clear invocation of the real-world Whole Foods Market.

Creator and show runner Krista Hovsepian, who also plays Julia, conceived of the show in 2013, during a particularly difficult time in her life. After signing on a number of notable actors—including Daniel De Santo (Mean Girls, Are You Afraid of the Dark, The Magic School Bus), Jenny Raven (Flatliners, Designated Survivor, Black Mirror), and Nina Rausch (Grey’s Anatomy, Orange Is the New Black)—Hovsepian decided to crowdfund the show’s production, raising the funds via Kickstarter in short order.

In addition to the above-mentioned actors, WFILY features 25 characters, 19 of whom are women. Readers of Paleo Magazine may recognize Danika Brysha, founder of Model Meals, who plays Hovsepian’s character’s sister in the show’s fourth episode. Hovsepian’s love and appreciation for the health community is evident: A number of prominent Paleo brands feature in the series, and eagle-eyed viewers will spot the appearance of several issues of Paleo Magazine as well.

“[Wholesome Foods, I Love You] is about making people feel connected and less alone in their journey,” Hovsepian says.

The series features 14 short-form episodes, with a new episode released every Thursday, and is currently streaming online for free. For more information, checkout out WFILY.com.

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Steak And Pepper Skillet

Steak and pepper with onions, ah, the good old flavors of yesteryear keep returning, reinventing themselves and making a comeback....

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Italian Chicken Skillet

On the lookout for another one-pot meal that is not only sophisticated, but makes you feel like you are truly...

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Why, and How, to Start a Meditation Practice

A longer version of this article appeared in the April/May 2018 print issue under the title “Zen Arcade: The Why, What, and How of Starting and Keeping a Meditation Practice.”

 

 

 

 

 

 

 

Why Meditate?

Two words: stress reduction. Most of us have had stress ruffle our ability to sleep soundly, and the impact can be devastating. Mood, memory, appetite control, and overall health can quickly deteriorate when the tension of everyday life gets our minds churning when we should be sleeping.3 When that happens, when whatever was bugging you a little at noon seems like the only thing you can think about when it’s time to sleep, meditation can help.

In a randomized clinical trial among older adults, chosen because that population has some of the largest reported incidences of sleep disturbance, a six-week course of daily meditation produced stronger results in improving sleep—and in reducing both daytime fatigue and depression—than pharmacological interventions.4

From a clinical perspective, the goal of meditation is “to function on arousal and neurocognitive processes that mediate the relationship between perception of stimuli and appraisal.”4 Put simply, that’s using meditation to change the way your brain responds to stress.

In fact, regular meditation actually rewires your brain, creating new neural pathways.5 Sleep problems often arise from what researchers call “automatic arousal, dysfunctional cognitions, and consequential distress,”4 i.e., your brain embarks on a stress bender and you can’t seem to refocus or calm down. Meditation “induces a set of integrated physiologic changes termed the relaxation response,” and “activates neural structures involved in attention and control of the autonomic nervous system.”6 Translated: meditation doesn’t eliminate stress, but it helps you control your brain’s response. In the middle of the night, when insomnia comes creeping, that enhanced ability to properly handle stress can be the difference in whether you sleep well or not at all

But the benefits of meditation are not solely sleep-related. If your brain’s response to stress is improved, that improvement won’t manifest itself only at 3 a.m. When a crazy driver cuts you off in traffic, or your boss hands you that assignment that needed to be finished yesterday, what might have been a subsequent freakout can be diminished, or even eliminated.

Meditation also has been shown to improve digestion.7 A Harvard study demonstrated significant improvement in the symptoms of patients with inflammatory bowel disease when those patients meditated daily for nine weeks.8 Researchers reported that the relaxation response caused by meditation actually altered patients’ expression of genes “known to contribute to pathways involved with stress response and inflammation.”11

More generally, another randomized clinical trial concluded that while many different relaxation techniques are helpful in reducing stress and improving mood, “mindfulness meditation may be specific in its ability to reduce distractive and ruminative thoughts and behaviors.”9 Those noisy baboons in your brain can be hushed, or at least they can be made to pipe down a bit.

How To Meditate

There are many different ways to meditate, but the goal in every practice is to focus on the present moment. So for now, don’t worry about chanting, candles, music, essential oils, or other accoutrements. There’s nothing wrong with any of those things, but they can clutter or complicate the initial meditation experience. It’s too easy to get caught up in—or bogged down by—all the rituals and forget the basic point.

Keep it simple: Sit down. Shut up. Stare at a wall.

Find a comfortable spot in a quiet room. Sit in a chair, cross-legged on the floor, on a pillow, or in some similar position that is comfortable but keeps you alert. Now, focus on the wall in front of you. Think about the wall. It is the only thing you are concentrating on in that moment. Everything else is in the past or future. Your focus is on the here and now, and, right now, the here and now is just that blank wall in front of you.

But, as Brad Warner advises, “don’t make any effort to stop your thoughts.”2 Just return to what’s in front of you. When your mind takes a detour elsewhere—and, seriously, it will do that every few seconds when you’re first starting—think about the wall again.

Repeat that focusing and refocusing exercise for a period of time. Start with two minutes, or five minutes, or ten. Start with less time than you think you’re capable of completing.

That’s it—you’ve meditated!

As the classic meditation manual Zen Mind, Beginner’s Mind teaches, “The meaning of meditation lies in the effort itself.”11 Translated to non-Zen speak, that means that whether or not you actually immediately refocus on that wall every time your mind wanders is not the measure of “success.” One “succeeds” at meditation simply by trying.

And let’s be clear: those first few attempts can be frustrating if one enters the practice, as we almost all do, with any sort of concrete expectations. More than a few consecutive seconds of concentration on the wall without a thought of something else interfering is rare. But that’s okay, because the point is to try.

You are training your brain in the art of refocusing. And once you can refocus in that controlled environment, you can begin to take those skills into your everyday life. Everyone’s mind is on overdrive. Even the “great Eastern masters of times gone by” had minds that “were just as hyperactive as yours.”2 They just learned how to refocus.

You’ve heard the motto “just do it.” Nothing could be more apt for meditation. By the simple act of focusing, in a quiet room, on a blank wall, and then, as the mind inevitably wanders, refocusing on that wall, and repeating that cycle over and over, a person slowly trains the brain to deal with the clutter of an overly busy mind. The goal of meditation is not an empty mind, but rather, a mind that has learned how to “be ready for observing things, and to be ready for thinking,”11 depending on which is appropriate in the moment. One observes a random thought and either dismisses it or goes with that thought.

Sit down. Shut up. Stare at a wall. Breathe. Your brain will thank you.

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SOURCES

1 Ireland T. “What Does Mindfulness Meditation Do to Your Brain?” Scientific American. 19 January 2018. https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/

2 Warner B. Hardcore Zen. Wisdom Publications, 2003.

3 Finan P. “The Effects of Sleep Deprivation.” Johns Hopkins Medicine. 19 January 2018. https://www.hopkinsmedicine.org/health/healthy-sleep/health-risks/the-effects-of-sleep-deprivation

4 Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment among Older Adults with Sleep Disturbances.” JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081

5 Gladding R. “This Is Your Brain on Meditation.” Psychology Today. 19 January 2018. https://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation

6 Lazar SW, Bush G, Gollub RL, Fricchione GL, Khalsa G, Benson H.. “Functional Brain Mapping of the Relaxation Response and Meditation.” Neuroreport. 2000 May 15;11(7):1581-5.

7 Walia A. “Harvard Study Reveals What Meditation Literally Does to Gastrointestinal (Bowel) Disorders.” Collective Evolution. 19 January 2018. http://www.collective-evolution.com/2015/08/05/harvard-study-reveals-what-meditation-literally-does-to-gastrointestinal-bowel-disorders/

8 McGreevey S. “Meditation May Relieve IBS and IBD.” The Harvard Gazette. 19 January 2018. https://news.harvard.edu/gazette/story/2015/05/meditation-may-relieve-ibs-and-ibd/

9 Jain S, Shapiro SL, Swanick S, Roesch SC, Mills PJ, et al. “A Randomized Controlled Trial of Mindfulness Meditation Versus Relaxation Training: Effects on Distress, Positive States of Mind, Rumination, and Distraction.” Ann Behav Med. 2007 Feb;33(1):11-21.  DOI: 10.1207/s15324796abm3301_2

10 Prentiss C. Zen and the Art of Happiness. Power Press, 2006.

11 Suzuki S. Zen Mind, Beginner’s Mind. Shambhala, 2006.

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