See Part One Also.
The holidays are a great time but can also be quite complex navigating through.
Here are some more suggestions that may help. Always consult your MD, pharmacist, and/or therapist before using these suggestions. No diagnosis or treatment is being rendered here; these are just suggestions that need to be thought about by an individual who is experiencing holiday blues or related issues.
1. Watch your diet. It is easy to overeat for obvious reasons. Pace yourself--and try to avoid late night alcohol and heavy meals.--These can affect your sleep and your mood, particularly as one tries to balance a busy work schedule with social obligations. Don't underestimate the body's need for balance at this time.
2. Invest in a sunlamp designed for mood issues or even an incandescent light with a dimmer and timer. One can benefit by gradually increasing its light as the early morning hours arrive to ensure some light upon awakening on the body.
3. Keep the bowels moving! Okay, a little gross to discuss during the holidays, however, constipation from overindulging and eating can be problem. Take some fiber preparations, acidophillus/bifidus capsules or liquids as well as fermented, effervescent drinks such as Japanese Kombucha Tea--available at Whole Foods Market--The release of billions and billions of "good bacteria" in the gut--replace yeasts, some anaerobes and other bacteria that can interfere with the balance of the gut flora, particularly when one is eating a lot of sweets and baked goods during the holidays.
4. Drink 4-8 oz of H20 during the day at least several times. In the afternoon we can feel fatigued and depressed because we are dehydrated from busy work schedules and the stress of the holidays.
5. Rotate your exercise. Focus by alternating upper body or lower body or running/walking each day--assuming that one is even active at working out. Doing too much creates fatigue the next day, particularly when we are often taxed during the evening hours for socials after work that normally we may not be used to in such numbers.
6. A little mid morning and late afternoon protein and carbohydrate can help reduce fatigue and mood issues--often skipped when we are running around and distracted.
Next time we will discuss some natural herbs and substances that can help with some aspects of mood
Dr. Rama
in Dallas Texas
http://www.drama.com/
Wednesday, November 24, 2010
Some Thoughts Insights and Natural Remedies to Deal With the Holiday Blues--Dr. Rama
The holidays are upon us and we are all subject to various moods. It becomes a problem when we are not able to function well at work and when we are so down that those who love us and that we love are affected by how we feel. We can never live in a vacuum; we all affect each other and they affect us. Here are some insights and thoughts that I hope will be helpful during this season that can be a dichotomy between joy as well as sorrow.
1. Recognize our own Self-esteem. We have to hold our own to deal with relatives friends, and even when no one is seemingly around. This is a constant art and practice; it never ends, as there is no end to Self---
2. We can rise above Self-absorption if we elect to do some service work: Helping others and remembering our blessings helps us to step out of the box to realize how much all of us really do have. I have found that simply making a list of different blessings we do have can set the whole day straight. When we find ourselves alone we can make a choice to connect with others to help them and in doing so we can feel connected. Remember, often what gets people down is the concepts, beliefs, conditioning, and other constructs that keep us in the mode of "how things should be" rather than how they are for us. In acceptance we can have a window of peace and serenity if we expand what the holidays can be and mean to us.
3. We are not going to "fix" our relatives and friends in this short span of time and vice versa. (We never can anyway; that is illusion)---Don't even try.... Our relationships did not form overnight and they are not going to "change" in a few weeks per se. However we can make breakthroughs when there is mutual cooperation and understanding. However we have to consciously practice releasing expectation. We can only deal with our own inner state and the chips will fall where they may with others. That is not to say that we do not empathize with others, but we have to be very intuitive and close to our heart to trust that we will know what to do in any given situation presented to us: positive or negative.
4. Remember the positive and try to release or put aside that which is negative. Often the holidays are not necessarily the time to deal with old hurts, resentments, and issues often buried inside others and ourselves; however we can be aware of them inside of ourselves and acknowledge them to ourselves. This avoids repressing how we feel.
5. We also have the power to remove ourselves from the friction that others are trying to generate with us. Sometimes this means taking brief walks, a drive around the block, or getting away to the mall--or even some quiet spiritual practice or creative pursuit of any kind--anything to keep us from reacting. We can be assertive and simply say "I am here to draw the positive this week and/or weekend between us and what we have done together in the past and present that makes us both feel connected.---I am not open to discuss negativity or our differences at least at this time unless it is healthy and constructive."
6. Don't over budget on anything. Our emotions are at play during the holidays--we have to balance being realistic with what we can truly afford. We have to be creative and frugal at times or face more blues and mood changes as we overdo what our original intent was. In the name of the holidays, if we realize that every day can be special, the illusion and compulsion of having to "always do something" during the holidays--can be dispelled sometimes.---what the business world would like us to believe.
7. When situations and issues are just too toxic, sometimes it is best to love at a distance. We have to first protect and take care of ourselves--and then see if our friends and relatives one day meet us half-way.
8. When everyone is busy during the holidays and we are not connecting to some people in the way we want, we can practice not taking things too personally. Often people have many tasks, events and obligations and when they are not seemingly giving us what we need--then we have the choice to realize that it is not necessarily that people are ignoring or rejecting us-- but rather they are simply trying to connect with many during this time as we are trying to as well.
In the next segment--some simple remedies and practices to help us deal with our mood during the holidays.
Dr. Rama
in Dallas Texas
http://www.drrama.com/
1. Recognize our own Self-esteem. We have to hold our own to deal with relatives friends, and even when no one is seemingly around. This is a constant art and practice; it never ends, as there is no end to Self---
2. We can rise above Self-absorption if we elect to do some service work: Helping others and remembering our blessings helps us to step out of the box to realize how much all of us really do have. I have found that simply making a list of different blessings we do have can set the whole day straight. When we find ourselves alone we can make a choice to connect with others to help them and in doing so we can feel connected. Remember, often what gets people down is the concepts, beliefs, conditioning, and other constructs that keep us in the mode of "how things should be" rather than how they are for us. In acceptance we can have a window of peace and serenity if we expand what the holidays can be and mean to us.
3. We are not going to "fix" our relatives and friends in this short span of time and vice versa. (We never can anyway; that is illusion)---Don't even try.... Our relationships did not form overnight and they are not going to "change" in a few weeks per se. However we can make breakthroughs when there is mutual cooperation and understanding. However we have to consciously practice releasing expectation. We can only deal with our own inner state and the chips will fall where they may with others. That is not to say that we do not empathize with others, but we have to be very intuitive and close to our heart to trust that we will know what to do in any given situation presented to us: positive or negative.
4. Remember the positive and try to release or put aside that which is negative. Often the holidays are not necessarily the time to deal with old hurts, resentments, and issues often buried inside others and ourselves; however we can be aware of them inside of ourselves and acknowledge them to ourselves. This avoids repressing how we feel.
5. We also have the power to remove ourselves from the friction that others are trying to generate with us. Sometimes this means taking brief walks, a drive around the block, or getting away to the mall--or even some quiet spiritual practice or creative pursuit of any kind--anything to keep us from reacting. We can be assertive and simply say "I am here to draw the positive this week and/or weekend between us and what we have done together in the past and present that makes us both feel connected.---I am not open to discuss negativity or our differences at least at this time unless it is healthy and constructive."
6. Don't over budget on anything. Our emotions are at play during the holidays--we have to balance being realistic with what we can truly afford. We have to be creative and frugal at times or face more blues and mood changes as we overdo what our original intent was. In the name of the holidays, if we realize that every day can be special, the illusion and compulsion of having to "always do something" during the holidays--can be dispelled sometimes.---what the business world would like us to believe.
7. When situations and issues are just too toxic, sometimes it is best to love at a distance. We have to first protect and take care of ourselves--and then see if our friends and relatives one day meet us half-way.
8. When everyone is busy during the holidays and we are not connecting to some people in the way we want, we can practice not taking things too personally. Often people have many tasks, events and obligations and when they are not seemingly giving us what we need--then we have the choice to realize that it is not necessarily that people are ignoring or rejecting us-- but rather they are simply trying to connect with many during this time as we are trying to as well.
In the next segment--some simple remedies and practices to help us deal with our mood during the holidays.
Dr. Rama
in Dallas Texas
http://www.drrama.com/
Saturday, November 20, 2010
Fall Recipes: Spicy Pumpkin Soup--Dr. Rama
Well, its Fall Season and Thanksgiving is here. Think about how many millions of pumpkins have been grown in the Western World; what percent are actually eaten? -- Probably not many. Do we know and realize that this food could help feed millions around the world? I guess we can just do our part and make some dishes out of the wide variety of gourds, squashes, and pumpkins that this country is blessed with, if we are inspired. Pumpkins contain a wide variety of carotenes, and minerals. They are high in fiber and do contain plant sterols and proteins, vital for our health. The seeds contain omega fatty acids so essential for our cholesterol and triglyceride metabolism. The Native Americans and the Indians in India do consider it a sacred food.----When you go to the grocery store and see these gigantic, massive pumpkins, is it not miraculous that such a large vegetable can grow from thin ground vine? When we contemplate it, the mind cannot comprehend it. Amazing miracles are all around us. If we stop our busy day and just ponder these things--we can lighten our mental burden.
Here is a spicy Indian pumpkin soup recipe. It can serve about three or four people. A little pumpkin goes a long, long way.
Ingredients: One orange small to small/ medium pumpkin.
one medium onion chopped but not too finelly
one to three cloves of crushed and chopped garlic.
One or two small finely chopped tomatoes--vine ripe is best
1/2 to one bunch of fresh coriander leaves (cilantro)--wash thoroughly often the leaves contain mud
Several crushed and chopped bay leaves.
1/2--3/4 cup of yellow lentils: cooked until tender (cook with one to two ratio: one cup lentils to two cups water/vegetable broth.
Spices: two tablespoons of yellow or black mustard seeds, cumin seeds, coriander seeds, and little small yellow lentils.---raw---aside from the ones you cook
2 tablespoons of coriander powder and cumin powder--more or less to taste
1 teaspoon of pepper
1 tablespoon of salt
one 1/2 teaspoon of turmeric powder
one teaspoon of paprika
1/2 teaspoon of ground red pepper
1.4-1/2 cup of cooking oil: canola, sesame oil or other suitable oil
Again all of the above can be increased or decreased to taste---that is part of Indian cooking.
1/8-1/4 cup of tamarind extract: You can get this at Fiesta Market or any Asian Market--tamarind is fruit that is used in Asian soups
Method:
Cut your pumpkin into small/medium square pieces; set the pieces aside. Steam the pumpkin pieces until just tender and set aside--If there are too many pieces, use one's judgement and just us 1/2 --save the rest for another batch of soup or another recipe
Take one or several tablespoons of oil and heat your mustard seeds till they slightly pop but do not burn.
Add your cumin seeds, coriander seeds, small yellow raw lentils until they are golden and sizzling but not burned.
Add your onions and saute until clear and tender with a nice aroma. Add in your pumpkin pieces and gently saute until your pumpkin is slightly golden on the white side. At this point you may need to add more oil.
Add your tomatoes and gently mix on low heat along with your crushed garlic.
Take your 1/2 cup to one cup of vegetable broth/water and thoroughly mix in your tamarind extract. Add this to the mixture with the rest of the spices: salt, pepper, and red pepper.
Add in your cooked lentils over slow heat and gently stir the mixture.
Lastly, add in fresh cilantro leaves and bay leaves.
Simmer for about 10- 15 minutes. You must taste the soup as you go to add more or less spices, and more or less tamarind extract for the right taste---The above amounts are only a guide.
Serve with some freshly steamed rice---and enjoy this little Fall miracle.
Dr. Rama
Dallas Texas
Here is a spicy Indian pumpkin soup recipe. It can serve about three or four people. A little pumpkin goes a long, long way.
Ingredients: One orange small to small/ medium pumpkin.
one medium onion chopped but not too finelly
one to three cloves of crushed and chopped garlic.
One or two small finely chopped tomatoes--vine ripe is best
1/2 to one bunch of fresh coriander leaves (cilantro)--wash thoroughly often the leaves contain mud
Several crushed and chopped bay leaves.
1/2--3/4 cup of yellow lentils: cooked until tender (cook with one to two ratio: one cup lentils to two cups water/vegetable broth.
Spices: two tablespoons of yellow or black mustard seeds, cumin seeds, coriander seeds, and little small yellow lentils.---raw---aside from the ones you cook
2 tablespoons of coriander powder and cumin powder--more or less to taste
1 teaspoon of pepper
1 tablespoon of salt
one 1/2 teaspoon of turmeric powder
one teaspoon of paprika
1/2 teaspoon of ground red pepper
1.4-1/2 cup of cooking oil: canola, sesame oil or other suitable oil
Again all of the above can be increased or decreased to taste---that is part of Indian cooking.
1/8-1/4 cup of tamarind extract: You can get this at Fiesta Market or any Asian Market--tamarind is fruit that is used in Asian soups
Method:
Cut your pumpkin into small/medium square pieces; set the pieces aside. Steam the pumpkin pieces until just tender and set aside--If there are too many pieces, use one's judgement and just us 1/2 --save the rest for another batch of soup or another recipe
Take one or several tablespoons of oil and heat your mustard seeds till they slightly pop but do not burn.
Add your cumin seeds, coriander seeds, small yellow raw lentils until they are golden and sizzling but not burned.
Add your onions and saute until clear and tender with a nice aroma. Add in your pumpkin pieces and gently saute until your pumpkin is slightly golden on the white side. At this point you may need to add more oil.
Add your tomatoes and gently mix on low heat along with your crushed garlic.
Take your 1/2 cup to one cup of vegetable broth/water and thoroughly mix in your tamarind extract. Add this to the mixture with the rest of the spices: salt, pepper, and red pepper.
Add in your cooked lentils over slow heat and gently stir the mixture.
Lastly, add in fresh cilantro leaves and bay leaves.
Simmer for about 10- 15 minutes. You must taste the soup as you go to add more or less spices, and more or less tamarind extract for the right taste---The above amounts are only a guide.
Serve with some freshly steamed rice---and enjoy this little Fall miracle.
Dr. Rama
Dallas Texas
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