Vibrant Quinoa Salad

Vibrant Quinoa Salad

Nourish

This is a tasty Summer/Spring salad; however, it’s great for during any warm weather spell or when you may need a mental pick-me-up. I love the the blend of fresh herbs, and the color and flavor brings simply makes me smile inside and out. Did you know that according to color psychology, the color green is considered beneficial to the mind and body? It also represents connection, connection to nature and connection to ourselves.

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired.

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or experiment with another herb…basil, sorrel, lemon thyme.

 

 

5 Ways to Support Mental Wellness This Winter Season

5 Ways to Support Mental Wellness This Winter Season

Wellness Article Wellness Tip

As the year winds down and the weather gets cooler, it can create a change in our physical and mental space. Before you say yes to more invitations and holiday to-dos, it’s important to check in with yourself first and make sure you have the capacity to take on additional tasks, to prevent burnout and over committing yourself. 

If you’re feeling like you want to end the year with more peace and calm in your life, here’s a few ways that you can support your mental wellness this winter season. 

1. Bring Your Attention to the Present Moment

Stay in tune with what you’re doing now. 

When you feel overwhelmed by all that needs to be completed, just focus on what needs to be done in the moment and how this moment connects to the spirit of the season. If you find that what you are doing doesn’t contribute to your true intentions or desires for the season, consider changing directions.

If you need a moment of pause to check in with yourself, try this grounding exercise: Pause while standing and curl your toes, alternating feet a few times, as if you’re a squirrel gathering acorns for winter. Next, spread your toes for a second and relax them. Feel your feet touching the earth. Then, close your eyes and take 3 feather-light breaths, equal parts inhale and exhale. 

Another way to stay present in the moment: Try leaving your phone in another room for an hour and practice being present with those around you or the task at hand. Pay attention to how you feel. Are you able to complete your task with more focus? Are you more present with the people around you? 

2. Have a Centering Routine

When your schedule gets full this time of year, it’s easy to put self-care on the back burner and get caught up in a frenzy of endless tasks. 

One way to make time for yourself is to set a time to do your routine every day and prioritize it no matter what else is going on. This could be journaling, meditation, yoga, or saying a daily mantra. 

Studies show that journaling reduces anxiety, depression, and improves all over mental well-being. The great thing is, you don’t need anything special to get started. Journaling is an accessible practice that anyone can do from home using a notebook or your phone. It’s also a great way to reflect on the past year and plan out what you hope to accomplish in the future with your personal and professional growth. 

Journaling Prompts to Try Out: 

  1. What are three things you’re grateful for today?
  2. What three ordinary things bring you the most joy?
  3. List 10 things that inspire or motivate you. 
  4. What are your top 3 happiest moments of this past year?

3. Get Proper Rest

If you find your stress levels rising as the seasons change, it could mean that you need more rest, both physically and mentally. Proper sleep and rest will help you think more clearly and be in a better mood. 

Ask yourself, “In what ways could I add more restful activities into my day?

Resting doesn’t have to mean just sleeping or laying down. It can also mean getting out into nature and invigorating our senses. If you have to think a lot for work or use a computer, it could mean doing something more active, like taking a walk or hike to give your mind and eyes a break from the screen. 

According to the American Pyschological Association, researchers have found positive correlations between nature and mental well-being: 

The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels. [Another] idea, attention restoration theory, holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention.

With screen time reaching an average of ten hours a day, making time for mental rest is just as important as getting proper sleep. 

4. Set Intentions for Before Each Activity 

One powerful centering technique can be to set an intention for what you’d like to embody or experience before each activity of the day. This will help plant the seed in the fertile soil to manifest growth in various areas of your life. 

Here are some ideas for setting intentions in your day: 

Before a meeting: Center yourself by setting an intention of what you want to achieve in this meeting. What kind of energy do you want to bring? What is your objective?

Before getting together with a friend: Clear your mind of any mental clutter or stresses from the day and focus on enjoying the present moment with your company. 

Before attending a holiday gathering: Set an intention of the energy you want to bring and how you want to interact with others. If you get overwhelmed in crowds, take mental note of this to prepare some conversation starters to ask others. 

5. Surround Yourself with Positive Quotes and Affirmations 

Think about how you can sprinkle your day and life with positive thoughts and inspiration, such as quotes, a book, or listening to a podcast. After all, you are what you think! 

Developing a positive mindset can be as simple as having a conversation with someone who inspires you or is a good friend. If you often fall into fear and panic, try limiting your news and social media exposure and focus on bringing more positive channels into your life. 

Here’s some daily affirmation and quote ideas to get you started. Feel free to write your own in your journal or display them on your office wall for a simple, daily reminder. 

Daily Affirmations:

I am enough as I am. 

I am allowed to rest and take breaks. 

I am at peace with myself. 

Things do not have to be perfect to get started. 

You can try writing your own affirmations as a daily practice. 

Positive Quotes: 

“The groundwork for all happiness is health.” – Leigh Hun

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” – Greg Anderson

“When we strive to become better than we are, everything around us becomes better too.” – Paulo Coelho.

“Health is a state of body. Wellness is a state of being.” – J. Stanford.

By adopting a few of these practices, you can bring more balance into the holiday season. If you’re looking for more guidance, check out our previous article on Mindfulness Tips for the Holidays. Feel free to share your other wellness tips in the comments. How do you stay centered in the winter months and throughout the holidays? 

Wishing everyone a happy and healthy holiday season!