february « ForkBytes

Hearing Voices?

Note: this piece first appeared in the February 2009 issue of Clark Wellness ForkBytes.

“Hearing voices no one else can hear isn’t a good sign, even in the wizarding world.”

—J. K. Rowling, Harry Potter and The Chamber of Secrets

Welcome to February! We’ve all now had an entire month to get going on all those lofty New Year’s resolutions… or not. For many of us, February can be a less than upbeat month. If you already feel like you’re not where you want to be with your goals, that feeling can cause a cycle of negativity. You may even be hearing voices.

You know what I mean: that little voice in the back of your head (or sometimes a loud voice in the forefront of your thoughts!) that insists you’re doing it wrong, you’re not good enough, you’ll never achieve those elusive goals — whatever your particular voice says. This negative self-talk is frustrating and self-defeating, and it’s a huge barrier between you and your best self.

The good news is that there is an antidote for the verbal poison of negative self-talk. Below, I’ve shared my best tips for creating and using positive affirmations to combat that negative voice — gleaned from years of experience counseling on the subject. Read on for the scoop!

Conquering Negative Self-Talk

The best way to win an argument with your inner negative voice is to contradict it with positive affirmations. Simply saying a statement out loud that goes against what the negative voice is saying is incredibly effective and a huge confidence booster. The big trick is figuring out how to craft a meaningful affirmation that will work for you. Here’s how to get started!

1. Figure out what your “inner demon” is saying. Keep a little notebook with you for a day or two and jot down the exact wording your negative voice uses. Then, brainstorm ways to contradict exactly what that voice says. For example, if your negative voice says, “You’ll never be good enough,” begin with a simple, “I am good enough.”

2. Compliment where you feel less confident. Negative voices love to focus on the body parts, projects, and other aspects of life about which we feel the least secure. Zero in on those items for yourself and pay yourself a compliment related to that area.

3. Use positive language. By definition, negative self-talk uses negative language. When creating contradictory statements, use positive language to distance your affirmations from your negative voices. For example, instead of saying “I’m not fat,” try “I am a strong, healthy, vibrant woman; I am attractive and fit.”

Just as the negative voice may have convinced you of certain things by repeating itself, you can convince yourself the opposite is true through repetition, too. Affirmations can feel awkward at first, but the results are worth the effort. Keep in mind that your affirmations will probably need a little tweaking as you begin to use and fine-tune your choice of words. You’ll know you’ve hit the right note when you feel a strong reaction to the language you’ve chosen. Repeat your affirmation several times a day for maximum effect!

Comforting Sweet Potato Purée

Note: this piece first appeared as the February 2008 ClarkWellness.net Recipe of the Month.

Serves 4

This delicious, comforting dish is rich in immune-boosting beta-carotene. It’s perfect for when you have a cold or are feeling under the weather — the simple purée is easy on the digestive system and very nourishing. Of course, you don’t have to be sick to enjoy the wonderful flavors of this dish!

1 onion, peeled and cut into chunks
2 sweet potatoes, peeled and cut into chunks
2 carrots, peeled and cut into chunks
1 whole cinnamon stick
3 whole cloves
3 slices fresh ginger
1 cup apple juice, plus more if desired
water
sea salt to taste
1 tablespoon virgin coconut oil
ground cinnamon for garnish

Place the onion, sweet potatoes, carrots, cinnamon stick, cloves, ginger, and apple juice in a medium sauce pot and add enough water to cover the vegetables. Bring to a boil and cook until the vegetables are very soft, about 15 minutes. Drain. Remove the cinnamon stick, cloves, and ginger.

Place the cooked vegetables in a food processor along with sea salt to taste, more apple juice, if desired, and coconut oil, and process until the mixture is creamy and smooth. Serve warm, garnished with a sprinkle of ground cinnamon.

Quote of the Month

“Like everybody else, when I don’t know what else to do, I seem to go in for catching colds.”

–George Jean Nathan

Carrots and Red Peppers with Brazil Nuts

Note: this piece first appeared in the February 2008 issue of Clark Wellness ForkBytes.

Serves 2

2 carrots, peeled and cut into 1/2-inch slices
1 red bell pepper, cut into 1/2-inch pieces
1 tablespoon extra-virgin olive oil
sea salt and freshly ground black pepper to taste
2 tablespoons chopped Brazil nuts

Preheat the oven to 375°F.

Place the carrots, red bell pepper, olive oil, and sea salt and black pepper in a medium baking dish and mix well to combine. Roast, stirring occasionally, until carrots are tender, about 30 minutes. Remove from oven, adjust seasonings, and top with chopped Brazil nuts. Serve warm.

Immune Support

Note: this piece first appeared in the February 2008 issue of Clark Wellness ForkBytes.

Welcome to February! It’s a month of romance, elections, and the last gasps of winter. And for some of us, this February seems to be bringing more seasonal colds, flus, and viruses. Right after I had the flu in early January, my partner caught an unfortunate stomach virus. And almost immediately after he recovered from that, I came down with conjunctivitis! It seems there are a lot of illnesses going around this time of year, so strengthening your immune system — the part of your body that fights off disease — is essential. At ForkBytes, we’re focusing our February on immune support.

The best way to support your immune system is to eat a whole-foods diet rich in a variety of fresh vegetables and fruits, whole grains, legumes, nuts, and seeds. The immune system is all about balance, including nutrient balance. Below, I’ve outlined some of the most important immune-boosting nutrients and some food sources to help you incorporate these key elements into your diet. Read on for the scoop!

Immune-Boosting Nutrients and Where to Find Them

Essential fat. The right balance of omega-3 fatty acids and omega-6 fatty acids helps your body make prostaglandins, which are crucial for immune-system health. Prostaglandins regulate white blood cells, which destroy and clean up “invader” microbes in the bloodstream. Essential fatty acids are found in flaxseed oil, fish oils, and evening primrose oil.

Vitamin C. Vitamin C is an antioxidant, which means it fights free radicals that can cause disease. It also helps your body metabolize essential fatty acids. Vitamin C is abundant in many fruits and vegetables, including red bell peppers, orange juice, strawberries, and Brussels sprouts.

Zinc. The mineral zinc has a well-deserved reputation for shortening the duration of illnesses. Zinc helps increase white blood cell count and enhances immune function. It is found in animal foods (especially red meat and liver) whole grains, and nuts.

Beta-carotene. Like vitamin C, beta-carotene is an important immune-boosting antioxidant. Pumpkin, yams, and carrots are all rich in beta-carotene.

Simple Lentil-Garlic Soup

Note: this piece first appeared as the February 2007 ClarkWellness.net Recipe of the Month.

Serves 1 to 2

This delicious, simple soup is quick to prepare. It’s perfect for a winter weeknight meal!

2 teaspoons extra-virgin olive oil
2 large cloves garlic, pressed
3 tablespoons chopped shallots
1 carrot, chopped
1 stalk celery, chopped
1/2 cup green lentils, picked over and rinsed
2 cups water or stock
pinch ground white pepper
1 bay leaf
sea salt to taste
1 tablespoon chopped parsley for garnish (optional)

Heat oil in a small pot over medium heat. Add garlic and sauté briefly, then add shallots, carrot, and celery. Cook until just beginning to brown, about 3 to 4 minutes. Add rinsed lentils, water or stock, white pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer, covered, for about 30 to 40 minutes or until lentils are tender. Remove bay leaf and season with sea salt to taste. Ladle soup into serving bowl and sprinkle with parsley, if using.

Affirmation of the Month

I bring joy back to the center of my heart. I express love to all.

Affirmation for heart health from Heal Your Body by Louise L. Hay

Lentils & Rice

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.

Serves 3 to 4

1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed

Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.

Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.

After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30 to 45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.

Food Focus: Lentils

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

The humble lentil is one of the easiest legumes to prepare. Unlike other beans, lentils require no soaking, so they are ideal to stock in your pantry for a last-minute meal. Because they are small, lentils are often easier to digest than other beans. Since they are easy to cook and less likely to cause digestive distress, lentils are a great first step for new bean cooks.

Lentils are hearty and satisfying. They have a wonderful earthy flavor that is delicious paired with whole grains and rich spices, such as curry. They work nicely with mild vegetables and make a yummy addition to warming winter meals. Like all beans, lentils are high in fiber and contain no cholesterol; they beautifully complement a heart-healthy diet program.

Love Your Heart

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

This season, hearts are everywhere. Okay, most of them are filled with chocolate, but seeing the decorations, gifts, and greeting cards all over town each February always makes me think about the health of our internal hearts. In this month when love is in the air, how can we bring some of that energy inside to care for our own physical, emotional, and spiritual centers?

Fortunately, the simple health practices that support your physical heart are also beneficial to the rest of your body as well as your emotional and spiritual self. I’ve shared my thoughts on supporting a healthy heart in the tips below.

5 Simple Practices for a Healthy Heart

1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.

2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.

3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!

4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.

5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.

ForkBytes

Grab life by the fork

Hearing Voices?

Comforting Sweet Potato Purée

Quote of the Month

Carrots and Red Peppers with Brazil Nuts

Immune Support

Simple Lentil-Garlic Soup

Affirmation of the Month

Lentils & Rice

Food Focus: Lentils

Love Your Heart

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