Often a traumatic experience from a long time ago can show up in the here-and-now and most people won’t be aware that their response to something in the present moment has roots in something from years ago.

This nutritious, easy to make side dish is perfect for summer celebrations.

If you find yourself craving for something crunchy and cold, but not too sweet or rich the recipe below for Cole slaw could be just what your tummy was calling for. It’s full of fiber, phytonutrients, calcium and protein and can be stored in the fridge for up to a week. Perfect as a side for grilled burgers, fish and BBQ or a mid-afternoon snack.

No wonder we look at our phones so many times during the day; we are looking for that something or a distraction, a respite where we can disconnect from the feels that come up for all of us in response to our current reality. But, the distraction only gives us temporary relief - the feels don’t go away. By giving yourself a lot of time to slowly shift this habit as well as a lot of space for relapses and not judging yourself for the relapse, you can eventually become aware of what you want a distraction from and like magic, you will start looking at your phone less.

Now, a new research study published in Cell Reports Medicine January 2023 found that slow and deep inhales through the nose followed by slow and full exhales through the mouth (‘cyclic sighing’) was most effective at improving mood and reducing anxiety - even more effective than mindfulness meditation - when practiced at least five minutes per day for 28 days.

Allowing yourself to feel both positive and negative emotions is healthy. Dr. Dan Siegel’s research on ‘Name it to tame it’ was groundbreaking in its use of fMRI images showing the disengagement of the brain’s amygdala when emotions are labeled and talked about. Now new research with nearly 1,700 participants over a five year period also showed healthy psychological outcomes for those who allow both negative and positive emotions to be felt and experienced.

If you are looking to improve your mood, de-stress or enjoy some non-screen down time, push aside any thoughts that keep you inside and break through to get outside.   The more your break through the thoughts that keep you inside, the easier it will get as your body will crave the pleasant sensory experiences that awaits you … outside.