I have found that the simplest yoga postures can bring me back to that wellspring of self-awareness. It isn’t something as foreign as “enlightenment”; it feels simple, like comfort or like a moment of clarity. I remember what I like to do that soothes me and what I like to wear or eat that helps me to feel like Me again. Often, it begins by deepening my breath or from an experience in nature.

Last week I was in San Francisco with some friends. We were on a hike near Crissy Field, along the Bay. It was a glorious, warm, windy day and there were people all over the place biking, playing, swimming, running, eating, and hanging out. The fog was rolling in below the Golden Gate bridge, and the foghorn was booming in rhythm. All of a sudden, a great, blue heron came gliding overhead and landed close by. I watched him for a long time as he focused on something that I couldn’t see. I began to breath slowly and held as still as I could, then he took to the sky, caught the wind and disappeared. Just like that. I felt fully myself after that close encounter with such a wild and wonderful being. That bird showed me full presence, beauty, power, and wonder, just by being. What a moment of grace!

I wish the same for you. Inhaling, exhaling, may you return to yourself in this breath.

With the fundraiser behind us, I find myself fueled, filled to the brim with determination, inspiration and hope to continue providing our menu of free services and expanding our reach in the community. Although great strides have been made in finding more effective treatments in SOME cancers, its wrath is relentless, causing much disruption in the lives of our loved ones. The National Cancer Institute projects a total of 1,660,290 new cancer cases to occur in the U.S. in 2013. Here at Wellness Within we won’t find a cure or raise money to find a cure; rather, we are in the trenches with people as they navigate all the assaults on their mind, body and spirit. We wrap our hearts, expertise, support and love around each client who steps through our doors. It is with your support that we continue to equip every person with the tools to be “well within.”

As Wellness Within continues to grow, we are committed to providing participants, donors, and the community with the most relevant news and information possible. In the summer expect to see a new streamlined, resource-rich website, bi-weekly blog posts, and shorter newsletters with Center updates readable right in your inbox. I’m also excited to announce that Kate Bowers,  has begun our landscape makeover to extend our healing oasis beyond our front door. Our much needed 450 sq. ft addition is within reach of getting final approval from the city of Roseville. And I’m excited to say that our community outreach to provide support to parents who have a child with cancer has begun – more on this later. Also, we will begin holding weekly orientation sessions at our Roseville location starting May 22nd for prospective participants, patients, and family members who are interested in learning more about our programs.
Hand over heart, remembering all those who have cancer, had cancer or lost their lives to this horrific disease. Grateful for all those who have stood with us, believe in the importance of our work and continue to be generous with their donations. Thank you from the heart.

Breathe it all in with light and love,

Be Well Within,
Patti Brown
Founder/Executive Director

The article explains that previous concerns around soy and breast cancer risk stem from the isoflavones present in soy foods which in some ways mimic the action of estrogen. As we know, high blood levels of estrogen are linked to breast cancer risk. However, the article emphasizes that the point we need to keep in mind is that the initial fears and concerns about soy were generated from studies that were done on laboratory rodents. Scientists now know that rodent and other laboratory animals metabolize soy isoflavones differently than humans and soy does not lead to increased estrogen levels in humans.

AICR points out in the article that six recent human studies and one major-meta analysis found that consuming moderate amounts (1-2 daily servings) does not increase a breast cancer survivor’s risk of recurrence or death. In fact some preliminary human studies suggest that soy foods may be most protective among breast cancer survivors who are taking Tamoxifen. The investigation on this research is ongoing however.

Some of you may be breathing a sigh of relief right now just as I did. It was so reassuring to know that I could feel comfortable consuming moderate amounts of soy products without worry. That being said, I’d like to follow up with what I would recommend as the best soy products to choose because they’re not all created equal.

Because soy is grown abundantly here in the United States and is chemically manipulated and loaded with pesticides, I would highly suggest that you consume organic – non GMO soy products only. Your best choices are fermented forms of soy (which makes them easier to digest), and include, Tempeh, Miso, Natto and soy sauce. Next in line would be sprouted organic Tofu.

On the other hand, I suggest that you limit your consumption of soy milk and soy based faux dairy products like yogurt, cream cheese and sour cream. Additionally, I highly recommend that you stay away from soy based faux meats mostly because they’re highly processed, refined and frequently contain texturized vegetable protein or TVP. TVP is made from soy protein concentrates and soy protein isolates and in order to isolate these soy proteins they must be processed in such a way that uses techniques and chemicals that are unhealthful. Soy protein isolates and concentrates are also regularly found in many “Health Food Snack Bars” so please read your food labels and put it back on the shelf if it has these ingredients.

This month I’ve included a recipe for a very easy mock chicken salad that’s made with tempeh. It can be used as a sandwich spread, a topping for a green salad or as a spread on whole grain crackers. It’s become one of my staples when I need to pack a lunch to go. I hope you try it!

With love and blessings,
Diane

photo credit: mc559 via photopin cc

1 package tempeh (8 ounces), boiled for 15 minutes
1 large stalk of celery, diced small
1-2 tbsp. finely diced red or yellow onion
1 small dill pickle, diced
1 small carrot, grated
1-2 tbsp. minced parsley – optional
2-3 tbsp. mayonnaise
Sea salt and pepper to taste

Directions:

Gently boil the tempeh for 15 minutes as this helps to make it easier to digest as well as plump the tempeh up. Drain and discard the cooking water. Let the tempeh cool then break it apart until it’s crumbled. Toss the tempeh lightly with the remaining ingredients. Adjust the salt and pepper to your liking, add additional mayo if you prefer it more wet.

Serve on whole grain bread or in pita pockets with sprouts and tomato or on top of a green salad.

Note:  If you’d like a taste of India, this recipe can be adjusted by omitting the pickle and replacing it with ¼ cup raw cashews, 1 tbsp. currants or raisins, and ½ -1 tsp. curry powder.

Here are a couple pics of Phase 1:

First phase completed in 2 hours with 9 volunteers! Beautiful.

Thanks to Kate Bowers for bringing Happy Spaces into being, and to Eric Moore of Middletown Gardens Landscaping.  He provided labor, tools,wheelbarrows and his dump trailer to haul away the sod.

For phase two, Eric will also be doing the irrigation work for the front yard.

Stay tuned and keep watching the transformation of our front lawn!

I have heard these painful statements uttered quite a few times over the years. Sadness overtakes me when I hear such regret. Regret is a prison. It robs one of cherishing the richness of love. Losing someone you love is hard enough without the added burden of feeling you didn’t do or say enough. Relationships are strewn with challenges, navigating tumultuous seas is a norm for most. The “if only” mind torment is futile, keeps you buried in guilt which in turn, keeps you from living. I mean, showing up and really living.  I’m reminiscing, recalling a book I read long ago, Tuesdays with Morrie, where Morrie Schwartz advises: “we need to forgive ourselves for all the things we didn’t do. All the things we should have done. You can’t get stuck on the regrets of what should have happened.”

Pause for a moment. Repeat Morrie’s above words slowly to your self one more time: “We need to forgive ourselves for all the things we didn’t do………………………………

Take a deep breath.

Just for a moment, let’s travel further along down the road, fast-forwarding if you will. Putting aside the layers of conversations surrounding the topic of holding onto woulda, coulda shoulda‘s.  Let’s imagine ourselves free for just a moment.

Yes, I said free!  Free. Unburdened. Wiser.

After all, spring is here. The ground has been prepared, new growth is poking its head through the dirt….a radiant flood of light emerges. Sit; bathe in what you now know of love. Losing people we love is excruciating and at some point an invitation awaits. The love we had and have in our life offers healing. Nothing and no one ever replaces another. I’m talking about making more space to receive love and give love. Continuing the love story of what you know of the transformational and healing power of love.  Just as new blooms hint of what is yet to come, we must trust the emergence of new growth and continue to flourish. We must shower those who are here with us now with as much love as we can. Don’t hold back, it’s all we have…really, it is.

Don’t wait. Not a second more. Now is the time to tell those special people in your life how they make or made a difference and how much you appreciate them. Expressions of love need not wait until one is dealing with a life threatening illness or has long passed. Pick up the phone, make the call. Write the email. Make the effort. Be random. Surprise someone. Perhaps Write a poem, Paint a picture, Dedicate a song, Advocate for them with fierceness, Love on them…..just do it! We don’t get a minute of yesterday back. We only have this day, this moment. No more regrets.

These words live in me, like a journal entry I would write reminding me to practice what I preach. Feet officially held to the fire …..I’m all in, how about you?

Barbara Cooney, wrote a fabulous children’s book called Miss Rumphuis, (my children knew it as the Lupine Lady) — it was read often in our home. The main message….”We are here simply to make the world a more beautiful place.”

Love makes the world a more beautiful place! Spread seeds of love.
Don’t wait!

Be well within,
Breathe it all with love,
Patti



Asparagus is packed with the super star antioxidant, glutathione. In fact it contains more glutathione than any other vegetable or fruit. And for those of us who have had cancer, rich sources of antioxidants are a wise choice in our diet. In addition, asparagus contains the soluble fiber, inulin, which helps beneficial bacteria flourish in the lower intestine. Asparagus is also an excellent source of vitamins K, C and A as well as the B vitamin Folate. Interestingly, high folate levels are thought to reduce blood levels of homocysteine, which is an amino acid that’s linked to cardiovascular disease and dementia.

When shopping for asparagus, look for spears that are firm with a bright green color and tips that are closed. Select spears that are about a 1/2 inch in diameter, approximately the thickness of your little finger. Ones that are much thinner than that can be easily overcooked, while spears that are thicker can be woody, tough and stringy, and often require peeling and more time to prepare. Spears should be as uniform in size as possible so they’ll cook evenly.

Store your fresh asparagus in the refrigerator in a tightly sealed plastic bag to slow the respiration rate. I’ve also found it helpful to cut off an inch or so from the bottom of the spears and then stand them upright in a large glass or a tall sided plastic container that has one to two inches of water in the bottom. This re-hydrates the spears just as if they were fresh cut flowers. I then like to cover the upright spears with a plastic bag for additional moisture retention. I use this same technique for my kale, collard greens and Swiss chard. They keep so much longer in the refrigerator when I do this. I’ve even re-hydrated broccoli that was a little limp by using this method. It’s amazing!! Remember though to cut at least a ½ inch from the bottom of the stems in order to open up the vascular system.

This month I’ve included an Asparagus soup recipe from Rebecca Katz’s new cookbook, “The Longevity Kitchen”. I highly recommend that you don’t skip any of the toppings that she suggests. They superbly enhance the flavor of the soup!
 
Wishing you nourishment and joy this spring!
Diane

Spring Is Busting Out All Over Soup

The Longevity Kitchen – Rebecca Katz

Ingredients:
2 tbsp. olive oil
1 cup finely chopped yellow onion
Sea salt
Freshly ground black pepper
1 cup finely chopped leek, white part only
1 tbsp. finely diced shallot
2 tsp. minced garlic
1/4 tsp. dried thyme
2 pounds fresh asparagus, tough ends snapped off and discarded, then cut into 1/2 inch pieces
1/3 cup frozen peas, thawed
6 cups vegetable stock or chicken broth, home-made or store bought
1/4 cup finely chopped fresh parsley
2 tsp. freshly squeezed lemon juice
Organic plain yogurt, for garnish
1 tbsp. chopped fresh mint, for garnish
Chive oil for garnish

 
Directions:
Heat the olive oil in a skillet over medium heat. I like to simultaneously heat a few tablespoons of water along with the olive oil so that I can reduce the amount of oil I use. Add a pinch of sea salt and a pinch of pepper and sauté until golden, about 8 minutes. Add the leek and shallot and sauté for 5 minutes. Stir in the garlic and thyme. Add the asparagus, 1/4 tsp. of salt, and 1/4 tsp. of pepper and sauté for 3 minutes. Stir in the peas. Pour in 1 cup of the broth to deglaze the pan. Cook until the asparagus is just tender. Remove from the heat.

Pour 1 1/2 cups of the broth into a high speed* blender. (*See Note below*) Add one-third of the vegetable mixture and blend until smooth. Transfer to a soup pot over low heat and repeat the process two more times, using 3 cups of the remaining broth. Stir in the parsley, lemon juice, 1/4 tsp. sea salt, and the remaining 1/2 cup broth. Cook just until heated through. Taste; you may want to add a squeeze of lemon juice and a couple pinches of salt. Serve garnished with a dollop of yogurt, a sprinkling of the mint, and a drizzle of Chive oil.

Chive Oil:
1/2 cup chopped fresh chives
1/2 cup olive oil
Pinch of sea salt
Put all of the ingredients in a blender and process until smooth.
Use as a drizzle of YUM on top of soups, salads and fish.

Note: Because asparagus can sometimes be fibrous, it is best to use a high speed blender like a Vitamix or Blendtec. If you don’t have one of these, make sure your blender is a good one and has a very high speed so that the fiber will be macerated.

Chlorophyll is a natural detoxifier.  This is because it has been found to help renew damaged tissue, build blood, counteract the effects of radiation, assist with wound healing, fend off bacteria, assist with digestive disorders, increase healthy gut bacteria, remove drug residues from the body, improve liver function and trigger enzymes that produce vitamins A, E and K — all of which are needed to feed the body and help release toxins.

Interestingly enough, the make-up of chlorophyll is almost identical to our blood; the only difference is that chlorophyll carries magnesium at its center and our blood carries iron!  What this means for you is that green foods are easily assimilated in our bodies, and can be a powerful source of life giving and cleansing properties!

Did you miss the online class, Eating Greens Made Simple, that aired in March?  Here is a clip showing the quickest way to prepare your leafy greens:

I’ve been a part of Wellness Within for 2 years. The thing I appreciate most about Wellness Within is that it offers a sense of hope. Not false hope that makes everything go away, but the kind of hope that springs from the truth of your own experience. There is room there to say the words you need to say and to feel the feelings that are hidden in the chest. There is a blackboard where you can write your fears, and they will be erased that night, making space for what tomorrow may bring. There is a magnetic board of words, where you can make poetry and express yourself.

I also love the quality of the people who seek us out. There is a level of acceptance and acknowledgment of having cancer that feels unique. It seems that people are choosing to be healthy in spite of their diagnosis and they give inspiration as well as seeking it.

There is journaling, yoga, painting, meditation, nature walks, guidance for healthy eating, and group processing; all designed to give you a feeling of support as you go through a difficult time. These things have all been shown to improve health, healing, and quality of life.

In the yoga classes, I find such a sweet sense of relaxation and repose in my students. People come from all over to get in touch with themselves and slow down the busy demands of their lives. We breathe and stretch, exploring the tired body, looking for places of opening as well as blocked energy. We get down to basic spinal movements, which is the foundation of yoga. We release fear, laugh, and smooth out the rough spots in our day.

It’s an honor to be among such inspiring people and I invite you to come and meet us all. We’ll be at the Flower Farm on April 19th for our fundraiser. We’ll be the ones reaching our hands out to you.

Nature Walks are designed to awaken the healing powers of the human spirit while exercising and enjoying the beauty of the outdoors. The primary focus of this program is on walks that heal as opposed to physical fitness. Any amount of walking will help restore connection of body, mind and spirit. We will incorporate walking guidelines from Carolyn Scott Kortge’s book, “Healing Walks for Hard Times.” All walks will be at parks in the surrounding Sacramento area. We encourage clients to either carpool with one another from the center to parks or meet us directly at the park site. Unfortunately, the Wellness Center does not have transportation insurance coverage at this time and cannot provide transportation.

Nature Walks will be ongoing every month.

Please join us for a Nature Walk at Effie Yeaw Nature Center Trails on Sunday, April 21, from 1:30 to 3:30pm.