My family and I just recently took a road trip for our summer vacation. For two and half days we were driving in our car making our way to the west coast of this beautiful country in search of some rest and relaxation! Did I mention that we did this with our 5-month-old!? Driving for long periods of time can take a toll on your body, we definitely felt it when baby was napping for long periods of time and we tried to drive as far as we could before the little one woke up and demanded our attention. Our backs would get sore, and our bodies were just itching to move! The great thing about taking a road trip with a baby is that they force you to take breaks. I feel that was our saving grace from suffering the physical effects of being locked in a car for hours on end.

Sitting in the car reminded me very quickly of those times when I would sit all day. It also triggered a common question that I often get from patients which is “should I be sitting or standing?”. The truth is, you should be doing both plus some. Our bodies love to move, and there is no one ideal posture.

A lot of people have a job that requires them to sit at a desk for long periods of time. And then they get in their cars and sit on the way home and when they get home they turn on the t.v. and sit for most of their evening. Repetitive slouching can result in herniated discs, but more upright sitting puts compressive loads on the spine. In actuality the ideal sitting posture is one that continually changes to ensure that tissues don’t continuously bare forces that could result in damages.

If you do have a job that requires you to sit all day, what do you do? Here are a few ideas:

Sufficient lumbar support – Place support in the curve of your lumbar spine (low back). I prefer one that is inflatable, because I can adjust it to the curvature of my spine.

Take a break – Set your timer to go off every 30 minutes, and when it does, stand up, lift your arms above your head and do a slight back bend. Chances are you were sitting slouched forward for those 30 minutes so it is important to do the opposite movement.

Convert your desk – If you can, ask for a standing desk or a standing desk converter. These give you the great option to transfer back and forth between sitting and standing because they adjust to your height.

Stand at meetings – If you can’t get a standing desk/converter, be the weird one at the meeting and stand. Hey, in a field of horses be the unicorn!

Offset all that sitting – walk or ride your bike to work, take the stairs, get active when you get home instead of spending the rest of the evening sitting in front of the television.

Overall, when we are required to sit at a desk all day, this can take a toll on our physical health so remember that the key to help overcome this is to take breaks, adjust and move!

Wild oat (Avena sativa) is far more than a common breakfast cereal or baking staple. Oats are members of special medicinal herb group called nervines. For more than 150 years, traditional medicine practitioners have used nervines, such as Wild Oat, to quell anxiety, reduce stress, support healthy sleep, enhance cognitive function, and settle digestive stress.

Wild Oat is a slow acting remedy that helps calm the nerves, bring relief to emotional instability, and restore a sense of tranquility. It has been a part of holistic treatment for Chronic Fatigue, Immune Deficiency Syndrome, PMS, panic and anxiety, hyper-reactivity, and for people who are persistently "on edge."

Commonly used in tincture form, Wild Oat extract is a gentle way to support nervous system health and restoration without the drowsiness associated with sedatives. It can also be prepared as an herbal infusion for tea. A holistic practitioner can advise you on the specific amount of tincture or infusion that is ideal for your needs. If someone is gluten sensitive or has celiac disease, Wild Oat must be derived from a gluten-free source.

Spaghetti squash is a great choice for incorporating a tasty, meatless meal into your weekly menu. Although it has a mild nutty flavor on its own, when you combine spaghetti squash with sautéed onions, olives, feta, and juicy tomatoes, it absorbs those flavors, resulting in a Mediterranean dish everyone will enjoy. This recipe makes a hearty, lunch or dinner. If going meatless isn't your preference, pair this dish with fish or chicken.
Serves 4
Ingredients 

• 1 3-4 pound spaghetti squash, halved lengthwise and seeded
• 2 tablespoons grapeseed oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 2 1/2 cups halved grape tomatoes
• 3/4 cup crumbled organic feta cheese
• 1/2 cup sliced organic black olives
• 3 tablespoons chopped fresh basil
• Salt and pepper

Instructions 

1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
2. Place spaghetti squash on the baking sheet, cut sides down. Bake until you can poke a sharp knife into the squash with little resistance, about 35-45 minutes. Remove squash from oven; set aside to cool.
3. Heat oil in a skillet over medium heat. Sauté onion in oil until tender. Add garlic and sauté for 30 seconds. Stir in the tomatoes and cook briefly, about 1 minute. You only want to warm the tomatoes.
4. Use a large fork to shred the "spaghetti" from the squash and place the strands in a large bowl. Toss with the sautéed vegetables, feta cheese, olives, and basil. Add salt and pepper to taste. Serve warm.

Spaghetti squash, also known as vegetable spaghetti, is a type of winter squash that, when cooked, separates into long pasta-like strands. All winter squash share a few common characteristics. The outer rinds are hard and difficult to pierce, enabling them to have long storage periods, from one week and six months. The flesh is mildly sweet to nutty in flavor and finely grained in texture.
In general, this squash provides abundant phytonutrients that promote health. It contains beta-carotene, Vitamin A, and Vitamin C, which provide anti-inflammatory benefits and support the immune system. Other key nutrients include vitamin B6, dietary fiber, folate, magnesium, copper, and potassium. The combination of these nutrients make this food an excellent part of a heart-healthy diet. These nutrients are also known for their role in cancer prevention and management of blood sugar levels.
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Spaghetti squash is at peak season from October to November. Choose a squash that is firm, heavy for its size and has a dull, not glossy, rind. Soft rinds may indicate that the squash is watery and lacking in flavor. Some tasty yet simple ways to prepare spaghetti squash include:

• Top with pasta sauce and Mediterranean herbs
• Prepare with eggs, onions and spinach for a savory breakfast
• Combine with tomatoes, avocado, cumin and cilantro for a latin flavor
• Toss with sesame seed oil, water chestnuts, carrots and bok choy for an oriental flavor

Find more delicious ways to prepare spaghetti squash

Can mindfulness really enhance your health and wellbeing?
Nearly 4.3 million U.S. adults think so. That's how many engage in 'mindful practices.'

Popular media refers to mindfulness as any generic process of paying attention in life (mindfully doing the laundry.) True mindfulness is more precisely defined as "being fully aware of one's own mind, body, and surroundings by paying attention on purpose, in the present moment nonjudgmentally and without attachment."

Mindfulness as a practice to improve health originated with research by Dr. Jon Kabat-Zinn. He demystified the traditional Buddhist form of meditation and founded the Mindfulness-Based Stress Reduction Program (MBSR) at the University of Massachusetts Medical School in 1979. Today, MBSR is used in hospitals, wellness centers, senior centers, inner city schools, colleges, elite sports programs, and rehabilitation clinics around the world. It's proven to be beneficial for various health concerns, often as good as, or better than, medication for:

• lowering blood pressure
• managing chronic pain and illness
• enhancing decision-making
• improving depression and anxiety
• recovering from surgery, trauma, and injury.

The MBSR Program helps people learn to be non-reactive to stress, pain or other triggers, and to decentralize it from the focus of their lives. This results in a cascade of hormonal effects that take the body out of high-alert mode. When the body and mind are relaxed, immune function is enhanced and healing can take place.

An 8-week MBSR program is led by a certified teacher experienced in related practices, such as mindful eating, breath awareness, gentle movement, and walking. Programs can also be designed for specific concerns such as post-traumatic stress, grief, addiction, cancer or back pain. The course is designed to help participants establish an at-home practice that becomes habitual. Check it out here

While in-person programs are ideal, there also are excellent online programs. Verify that the instructor is certified in MBSR.

Ginseng is a herbal medicine used widely throughout the world to moderate the effects of stress and support or enhance circulation, immunity, cognitive performance, and antioxidant activity. In fact, Ginseng is traditionally used in Asian countries to maintain homeostasis of the body and to enhance vital energy, or Chi. The herb has received significant research attention in Europe and the U.S, where the effects of stress play a role in quality of life and in many chronic diseases.

Recent research shows that Ginseng has anti-fatigue properties that support the health of cells by reducing oxidative stress (antioxidant activity) and help strengthen the immune system. Taken together, these properties can explain Ginseng's use as a remedy to help with recovery from fatigue and physical and mental stress.
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There are several varieties of Ginseng but it is Panax Ginseng (Asian) and Panax quinquefolius (American variety) that has received the most attention. Panax is a Greek term meaning "all heal." Another related root is Siberian Ginseng, which has different effects and benefits for the body. It's always best to obtain a Ginseng supplement from your holistic practitioner. This will ensure that you are using the proper variety and dose for your particular health concerns.

When tough times bring you down, your ability to cope in a positive way is known as resilience. An essential skill for healthy development in childhood, resilience is critical to wellbeing throughout our lifetime. The overriding question is this: as adults can we increase our capacity for resilience in order to lead more fulfilling lives?
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The answer is YES. Resilience is not a super power; it's an ordinary skill that anyone can develop at any age. Think of it as an emotional muscle that can be strengthened. Research shows that resilience is linked to wellbeing by way of positive emotions and coping strategies (e.g.,optimism, cheerfulness, gratitude, mindfulness). Benefits include:

• a healthier immune system
• lower risk of chronic disease
• faster recovery from illness/ surgery
• improved stress management
• less depression & anxiety

Six Secrets to Pumping Up Your Resilience:

Catch It Early. One trait of highly resilient individuals is a keen awareness for when things aren't going right. We've all heard doctors say "good thing we caught it early," and that applies to stress: Identify stress early in the process and you can be proactive in managing how it (and your emotions) affect you and your health.

Stay in the Light. Optimism is the ability to look at a dire situation and assess its meaning for your life. If a significant relationship has ended, there will be grief, confusion, anger and so on. There's also an opportunity to re-examine your needs and explore what truly makes you happy. Amid dark times, you can mentally stay in the light by using positive affirmation, hanging-out with supportive people, and monitoring what you watch and read on a regular basis.

Look at What's Next. We all tend to blame ourselves for setbacks, worrying about what could have been done/not done differently. To bolster resilience, remind yourself that even if you made a mistake, many factors likely contributed to the problem. Focus on next steps and see how the vibe of that situation changes from desperation to opportunity.

Recall Your Victories. We've all had shining moments of glory - whether at work, in sports, or potty-training a child. When you remind yourself of the challenges you have overcome, you give yourself a shot of resilience.

Manage Daily Hassles. Whether sitting in traffic or waiting in an unexpected long line when you're in a hurry, use those moments to practice coping skills (deep breathing, for example). Those mindful-skills will come more naturally to you when a crisis hits and you'll have made a big deposit in your resilience bank.
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Break Routine. Routines feel comfortable and are necessary - to a point - but rigidity breeds stress. A sense of adventure, even a simple but challenging activity, helps build resilience by enhancing skills that prepare you to handle stress. So, instead of the 1-mile fun run, enter the 5k; pass on the beach vacation and plan a guided backpacking trip; ditch date-night at the movies and go to the Escape Room or take a class (e.g. cooking or scuba).

Vitamin B12 is a member of the B Complex, a group of vitamins, each with a unique function in the body, but synergistically regarded for how they help the body's cells produce energy. Vitamin B12, along with thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, and folate make up the B Complex. B12 is essential to the production of new DNA, red blood cells, proteins, hormones and fats, as well as regulating mood and maintaining healthy nervous and immune systems.

If you aren't getting enough B12 through diet, or your body isn't absorbing or using it efficiently, you can become deficient. This can lead to a range of health problems: intense fatigue, loss of appetite, trouble concentrating, anemia, and depression. B12 deficiency affects up to 15% of people in the U.S.

The aging process, a vegan diet, stress, certain medications, and illness can alter your body's ability to utilize B12 from food. Medications, such as those for reflux or Type 2 diabetes, affect B12 absorption. Also, if you've had major surgery, have digestive problems, or Celiac Disease you have an increased risk for B12 deficiency.

Most people who eat meat, fish, eggs and dairy products get enough B12. Vegans are advised to eat fortified food and take supplements because B12 is not found in sufficient amounts in plant foods. Carefully read labels for fortified food claims, as these foods can be loaded with preservatives that don't contribute to your health.

For nutrition supplements, B12 is available as

1. a multivitamin -- often the best approach for people who don't have a deficiency
2. an injection
3. a tablet that dissolves under the tongue (sublingual).

Taking a B12 supplement when you don't have a deficiency doesn't provide any health benefit. A holistic health practitioner can determine a B12 deficiency by blood test and then work with you to determine the best form of supplement for your health needs.

Most people think of cauliflower as a side to steak, not the "meat of the meal." But cut into thick slabs and roasted with spices, this plain vegetable is easily transformed into a flavorful dish. Roasting brings out the subtle nutty flavor of cauliflower. The brilliant colors and flavors of turmeric, ginger, cumin, and cilantro create cauliflower "steaks" that are simple to prepare and fancy enough for a dinner party or to add pizazz to an ordinary family dinner.
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Cauliflower Steaks with Cumin, Ginger & Turmeric
Serves 3
Ingredients 

• 1 large head cauliflower
• Salt and pepper
• 2 Tbs olive oil, divided
• 1 tsp freshly grated ginger
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• Small handful of cilantro, chopped

Instructions 

1. Preheat the oven to 400°F.
2. Remove leaves and trim the stem end of the cauliflower, leaving the core intact. Using a large knife, cut the cauliflower from top to base into three 3/4-inch-thick "steaks."
3. Season each steak with salt and pepper on both sides. (Reserve any loose florets for another use.)
4. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the cauliflower steaks until golden brown--about 2 minutes on each side.
5. Gently transfer the steaks to a baking sheet.
6. Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric. Brush or spoon the mixture onto the cauliflower steaks.
7. Roast in the oven until tender, about 15 minutes. Garnish with cilantro and serve.

Known as broccoli's pale cousin, cauliflower offers just as many fantastic health benefits as other members of the cruciferous vegetable family. Cauliflower is a great source of glucosinolates, sulfur-containing compounds that support optimal functioning of our cardiovascular, digestive, immune and detoxification systems. Sulfur, the third most abundant mineral in the body, is highly concentrated in the muscles, skin and bones. It's essential to processes that create protein for cells, tissues, hormones, enzymes, and antibodies.

Research also shows a strong relationship between glucosinolates and the antioxidant properties of cauliflower. Some of the more colorful versions of cauliflower such as Grafiti (purple) cauliflower, have a strong profile of these two powerful plant nutrients. But don't feel you have to go on a hunt for colored cauliflower; white, the most commonly consumed variety of cauliflower, is rich in nutrients and plays an important role in a whole foods diet.
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Cauliflower can be prepared in many ways. It can be roasted, sautéed, steamed, or boiled. Studies have shown equivalent benefits from raw and cooked cauliflower, as long as it's not overcooked. Sautéed cauliflower is a better option than boiling, steaming or microwaving, which changes its consistency depleting flavor and nutrition. To spice up sautéed cauliflower, add herbs such as turmeric, garlic, or shallot.