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Hello ,
We are entering the season of light, luminosity and winter holidays for many. The rhythms of nature mirror our body's physiological needs. Did you know even in the micro processes of cellular biology there is the concept of winter and summer physiology?
This newsletter is filled with tips about light, rhythms and the importance of self nourishment to support you during this season.
Reflect
Settle
Pause
Connect
and
TRUST that nature has your back, be open to the possibilities that living in alignment with nature has to support your health.
Be kind, take care of each other,
~Lynn 🌈 |
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ISH Community Connection Newsletter is our offering to the larger community outside of ISH Membership. It comes out monthy-ish, intended to inspire, create community and offer tips and tools to live your life on purpose. Thanks for reading, choosing in and staying curious! 🌈 |
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Speaking of holidays ...... The season is upon us!
Before you get caught up in the rush and hurry that this time of year often brings, pause and reflect on how you want to FEEL during this time. Once you determine how you want to FEEL layer in practices to create that feeling.
For example:
Peace - breath practices, pause and notice nature, meditation
Joy - Music, dance, play, laugh, BE with the ones you love
Connected - shut down screens, listen, ask curious questions, listen
Ease - breath practice, walk in nature, sit by water
Grateful - gratitude journal, tell someone thank you for the ways they show up in your life, pause and look around at all you have to be grateful for |
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In the News |
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Light at Night Boosts Diabetes Risk |
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A recent study in The Lancet found that more exposure to light at night increases the risk of diabetes—especially for people exposed to the most light from lamps, streetlights, or screens between 12:30am and 6am.
Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock.
Some things I recommend to support a healthy circadian rhythm include getting sunlight on the face in the morning, keeping caffeine to the first half of the day, eating on a regular schedule, and having a wind-down routine at night.
Speaking of minimizing blue light check out this great blog post from Dr Deanna Minich on Lutein: Benefits for Eyes & Protection Against Blue Light
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Curious to learn more about your circadian rhythm?
Check out Sachin Patel's book
The Circadian Code
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Did you Know? |
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Natural light is a key component to elevating your health! |
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Exposure to natural light helps our bodies produce Vitamin D, improves our circadian rhythms and sleep patterns, helps us to focus, enables us to get more done, and even makes us happier.
Tips to support your rhythms as daylight is shorter:
👉🏼 Shift your schedule to match the rhythms of light
👉🏼 Morning light exposure
👉🏼 Using SAD therapy lights in place of natural light if needed in the morning
👉🏼 Reduce nighttime blue light from your devices and lighting - check out this light source for evenings https://bedtimebulb.com/
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Health Tip |
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Fill your Self-Nourishment cup |
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Self-nourishment is so easy to ignore, especially as we enter the holiday season. But even small commitments add up to make a big difference. Choose one of these things to recommit to this week and through the holidays:
✨ Morning Routine
✨ Protein with Meals
✨ 8 Glasses of Water
✨ Breathing Breaks
✨ Walk or Gym
✨ Evening Wind-Down
I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone.
Reflect on what is in your self-nourishment cup. Create a real cup to pull from, write down 5-10 things that support you on small slips of paper and fill a cup, when in need draw a slip to begin. Remember to put something new in that cup that perhaps you will love!
Give it a try
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼
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Try This Seasonal Recipe!
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Roasted Brussel Sprout Salad
(from Harvest Table Nutrition )
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INGREDIENTS
Salad:
4 cups Brussel sprouts washed, trimmed and sliced thinly
1 can chickpeas drained and rinsed
½ Tbsp garlic powder
1 Tbsp olive oil
1 cup quinoa cooked
¼ cup feta (optional) crumbled
Dressing:
2 Tbsp tahini well mixed
1 Tbsp Dijon mustard
1 Tbsp maple syrup
2 Tbsp white balsamic vinegar
2 Tbsp olive oil
1 Tbsp water
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DIRECTIONS
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Preheat oven to 375 °F
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Cook quinoa according to package directions (you will cook about 1/2 cup dry quinoa).
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Toss your washed, trimmed and thinly sliced brussel sprouts in 1/2 Tbsp olive oil and some salt and pepper (go based on your preference). Add to parchment paper lined baking sheet for about 15 minutes, tossing halfway through.
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Toss chickpeas with 1/2 Tbsp olive oil and garlic powder. Add to a parchment paper lined baking sheet and bake for about 20 minutes. Toss halfway through.
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While everything is baking, make the dressing. Add all ingredients to a mason jar and shake to combine well. Taste and adjust based on your preference.
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Let brussel sprouts, quinoa and chickpeas cool about 5 minutes after they're done cooking. But you still want them to be warm when you assemble and serve.
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Add brussel sprouts, quinoa and 1 cup chickpeas to a bowl and mix to combine. Add 3/4 of the dressing and mix again.
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To assemble, add the salad to a large bowl, top with more chickpeas, feta and drizzle the remainder of the dressing on top.
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Serve warm and enjoy!
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Let's Work Together! |
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Is it right for you?
Curious?
Schedule a Discovery Call Today to learn more! |
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