Help for Seasonal Affective Disorder (SAD)

Dec 21st, 2011

Here’s another tip from my women’s group…..in addition to new insights about menopause (see prior post). Several shared that they’re experiencing Seasonal Affective Disorder (SAD).  One woman has had positive benefits from using a lightbox…

A few of you wanted to know about the brand of light box I have. It’s Philips brand goLITE blue.  Don’t forget your D3, fish oil, being outside, exercise and time with people you love. This combo really kick’s Seasonal Affective Disorder where the sun doesn’t shine

Being in a community is so important for our health and well-being.  In just one gathering with my women friends, we shared our hearts and our resources for health, healing, and connection.

Are you in a group? Tell us about it in the “comments” section below.

Menopause a Second Spring

Dec 21st, 2011

At my women’s group meeting last night, several women talked about their concerns about menopause and the accompanying, aggravating symptoms.

One member told us of a book that extolled menopause as a beautiful, natural, and important transition.  We perked up because who doesn’t want to see menopause as a positive experience!  Our friend reminded us that western medicine makes menopause a problem to be dealt with using drugs and a “put up with it” mentality.  Everyone nodded in acknowledgement that this is the unnecessarily negative conventional  perception of menopause in the western world.  And it’s time for a change.  There is a much more positive approach.

Here’s a link to a positive spin on menopause and one powerful method to help manage the transition.  This article is written by the author of the book my friend was telling us all about.

Several of us are buying her book:  Menopause A Second Spring:  Making a Smooth Transition With Traditional Chinese Medicine.

Let’s stick together in seeing menopause as a natural, beautiful, powerful transition to new life.

Food for the Birds and for Our Souls

Dec 5th, 2011

I love Mother Earth News.  Today I received their newsletter and a neat story about the importance of feeding birds (especially in winter).

Here’s a glimpse…..

Whoever came up with the expression “eats like a bird” to describe someone  with an eensy appetite never watched wild birds in winter. Although  feathers do a fine job of  insulating a small bird’s body from cold, food is  the fuel that stokes its inner fires, keeping its metabolism  generating crucial heat and energy. From sunup to sundown,  an overwintering  bird’s focus in life is to feed its face.  Most small species need to eat  from one-third to three-fourths their body weight in food each day. No gluttony here, though; the name of the game is survival, pure and simple.  No food, no tomorrow.

We feed birds to nourish our own winter-weary souls, too.  Somehow watching birds flit from feeder to bush to branch, to feeder to  bush to branch, lifts our spirits. Putting out feeders not only gives us a closer look at our feathered friends, but also gives us a greater sense  of kinship with the creatures sharing our natural world.

Read more: http://www.motherearthnews.com/Nature-Community/2004-02-01/Bringin-in-the-Birds.aspx#ixzz1fgJa0W5i

My neighbor keeps the bird feeder full and I keep their water fresh and thawed.  How do you help support wildlife in winter?  Leave your comments below.

Soup – A Perfect Food

Nov 14th, 2011

I have made a different kind of soup twice a week for the past 6 weeks and I never get tired of it.  That is, I don’t get tired of making it, and I don’t get tired of eating it.  I make enough for about 4 servings–sometimes 6 servings.

Soup is one of the easiest (and fastest) things to make.  In my basic recipe I start by sauteeing onions and garic.  Next I add a box of broth, toss in some veggies and meat or other protein.  In a quick 30 minutes you have dinne!  It’s so much faster than driving to McDonalds or any other restaurant.

You can add any veggies you like (fresh or frozen).  I highly recommend that you use up whatever’s in your refrigerator (or freezer).  When the carrots and celery start to wilt, make a pot of soup.  Carrots, celery and onions are considered the soup trio (they make any soup taste great).  They also make a great broth if you want to boil ‘em up before they get too limp to salvage.

Here’s a “recipe” for the Chicken Veggie Stew I made for dinner tonight.  It was done in 30 minutes….and so was the cornbread.

1. Sautee a whole onion (chopped) (Note:  I sauteed it in a small amount of the chicken broth)
2. Add a box of broth (chicken or vegetable)
3. Add a small potato or two (I peel them if they get a green tinge and dice them in large chunks)
4. Add a bag of frozen veggies (mine included carrots, green beans, peas, and corn)
5. Rough chop some greens (I used curly kale)

For Variety

I’ve made so many brothy soups recently I wanted this one to seem different so I thickened it a bit to make it more like a stew.  To thicken the broth, use a small jar with a tight fitting lid.  Add about 1/2 – 3/4 cup liquid (broth, water, or milk, etc.) and about two tablespoons of flour or corn starch (I used whole wheat pastry flour because that’s what I had on hand).  Shake the jar to fully mix the flour and water and pour it into the bubbling soup.  Let it cook another 5 minutes or so. 

That’s just one kind of soup.  Change up the protein and veggies to make endless modifications.

Bonuses:  Your house will smell fantastic as this cooks, you’ll use up produce in your fridge, you’ll eat a light but satisfying meal, and you’ll be loaded to the brim with nutrients to help you stay healthy.  Not only is soup incredibly fast to make, but it’s incredibly satisfying and nutrient dense.  It’s also great for weight loss. 

Cheryl’s Soup Kitchen

For more soup ideas, check out my ebook Cheryl’s Soup Kitchen.  I include recipes not only for many kinds of soups, but I also give recipes for side dishes to fill out the meal.  And I provide tips on ways to streamline your kitchen for fast food preparation.  Check it out here:  http://www.cherylmillerville.com/soup/

Do You Have a Harmonious Home?

Oct 27th, 2011

I used to dread having company because it meant chucking all the clutter into my spare bedroom, into closets, and under the bed. I learned how to do this from my mother … and my grandmother.

I now live a beautiful, harmonious life and people want to know how I made the transformation. Here’s an article recently posted at my expert page at selfgrowth.com.  It will help you bring more harmony into your life and your home: www.selfgrowth.com/articles/do-you-have-a-harmonious-home

SOME GOOD NEWS
I’ve been a wellness expert at SelfGrowth.com since 2006 and was recently “promoted” to be their Official Guide to Wellness.  This is a big honor and great way to spread the wellness word to one million visitors a month!  Visit my expert page here:   www.selfgrowth.com/experts/cheryl_miller.html  I would love it if you would “like” me

Small Potatoes Redefined

Oct 4th, 2011

While stirring and contemplating the soup I’m making (recipe below), I thought “I need more potatoes.”  I reached down into a sack without looking and grabbed one – a small one.  Perfect, I thought, a small potato.  That must be where the expression came from “oh that’s just small potatoes.”    One dictionary definition defines small potatoes as “someone or something of little significance or value, especially a small amount of money.”

But the small potato was perfect for my soup – sometimes it’s just that little bit extra, the small potato, the pinch of salt (or sugar), that rounds out the dish (life) perfectly.

In a bigger-is-better culture, the small potato might not seem worth much.  But in my soup, it’s perfect!

“Recipe” for the Soup I’m Making as I write – inspired by the beef-rice mixture wrapped in cabbage and cooked in tomatoes.  There’s a name for it–anybody know the name?

• Sauté diced onion, garlic, and ground beef in small amount of oil (ground beef is optional—I prefer grass fed)
• Box or can of beef or vegetable broth (I prefer organic)
• Large can of diced tomatoes (yes, organic) (28 ounces)
• Small can of Rotel (10 ounces–some like it hot!)
• 1/2 cabbage roughly chopped
• 3/4 cup of brown rice (I use a mixture of various brown rices and wild rice)
• Once it begins to bubble, turn the heat down and simmer for 50 minutes or so stirring occasionally
• As it cooks it will thicken slightly and look oh, so good!

Last step – Eat it!  Just in time for the cooler weather!

OOPS – just remembered I wanted to use up some mushrooms so I sautéed them (to help them catch up to the rest of the soup) and stirred them in.  It’s a tantalizing brothy stew and smells terrific! 

While I’m waiting for the mushrooms to integrate, I’m eating a small dish of peaches I froze during peach harvest this year.  A sweet, juicy appetizer that’s for sure.

Got a comment to share?  Post it at the comment link below.

Natural Medicine … The Big Blue Sky

Sep 30th, 2011

Am spending as much time outside today as I can because it’s the most beautiful fall day.  So far I’ve done these things outside (mostly on my deck):

• had coffee while writing my “to do” list and jotting down ideas for my business
• recorded my dreams in my dream journal
• walked Toby on the levee
• ate lunch
• did some writing
• took pictures in my yard (including the big blue sky to the right)
• watched the birds and butterflies
• made phone calls
• just sat and surveyed my little corner of the world

After a bit more lounging, I’m going to splice wires and hook speakers up to my “new” audio component set purchased at Goodwill a few days ago for $9.00.  I need to make sure it works and get it set up in my loft bedroom where I exercise, watch movies, and sit in peace.    Adding electrical outlets on my porch and deck was one of the smartest decisions I made when getting my house rewired.  I’ll be able to plug in the audio set and work outside soaking up this glorious fall energy. 

Why am I telling you all of this?  Good question.  Spending time in nature is some of the best medicine we all have access to, but we don’t often take the medicine because we’re busy, we forget how healing nature is, or we don’t  know that nature can be so enjoyable and healing.  I highly recommend that you start taking more of the natural medicine available when spending time in nature.

Comments Please – Do you spend time in nature?  Why, why not?  Have you experienced the healing effects of nature?  Share your comments at the link below.

Your Daily Routine: Shake It Up Baby!

Aug 28th, 2011

I have walked my dogs on the levee of the Kaw River most every day for years (and years).  This section of the levee is outside of town in the country, quiet, and quite lovely as you can see in the photo.  Trees flank the levee on one side and corn fields stretch to the horizon on the other.   Dragonflies, swallows, blue heron, night hawks, eagles, migrating birds, vultures, deer, toads, frogs, snakes, and other wildlife make it extra interesting.  Toby chases and hunts while I decompress, relax, and commune with all that is. 

Recently, I found myself turning around to head back before my usual sign marker.  Granted it was during our “bake an egg on the pavement” heat wave, but still it was a sign that I’d gotten bored with the route and needed to shake it up.  How could I get bored with that beautiful stretch of nature?  It happens.

I know of many places to walk, but this one is convenient and efficient, and my busy life welcomes efficiency.  And so does Toby because he doesn’t have to be leashed and he’s sure of a walk, no matter what. 

But enough of a good thing.  Today we went to the off leash park near Lake Clinton.  It’s some distance across town, but I’m going to build it into my mix as a special treat.  Now that I’m thinking outside the box, I’ve got a short list of other ideal walking locations.  Feels good.

Before walking today I followed Qigong master Chunyi Lin’s recommendation to bring awareness to my movement with this statement:  “On my walk, all my channels are going to become clearer, I will open my heart to nature, and by the time I’m finished, my energy will be much stronger.”  I wrote this on an index card and will keep it in my car to reference until I no longer need the reminder.

What habitual routines are you growing tired of?  Same sack lunch?  Same evening prayer?  Same meditation routine?  What daily routine could you shake up a bit to make it more plump, like fluffing a feather pillow?  Please comment at the link below.

Blue Zones: Live Longer, Better

Aug 26th, 2011

I attended the Working Well Conference in Wichita, KS this week and was blown away by Dan Buettner’s presentation on Blue Zones.  Wikipedia defines blue zones as ”a region of the world where people commonly live active lives past the age of 100 years. Scientists and demographers have classified these longevity hot-spots by having common healthy traits and life practices that result in higher-than-normal longevity.”

Here’s how BlueZones.com describes what they’re up to:

Live Longer

The average American could live an extra 12 years and be 40% happier by optimizing their lifestyle and environment.

Backed by Research

Working with National Geographic, the National Institutes on Aging and AARP, we found parts of the world where people live the longest, happiest lives. Our three-step process helps you learn their secrets, measure your own happiness or longevity and get the tools to help you change your lifestyle and environment to live the longest, best life you can.

You can find out more about these longevity secrets in Dan Buettner’s book The Blue Zone: Lessons for Living Longer From the People Who’ve Lived the Longest. 

Wonderful things come to us when we’re grateful

Aug 15th, 2011

When I’m really grateful as I am tonight, I mentally go over all the things I’m grateful for.   Tonight on this cool summer evening, I’m grateful for Toby.  He’s fun to walk.

If you want to be more grateful, here are a handful of examples to prime the gratitude pump. 

Things you can be grateful for …

• the other driver saw you and didn’t smash into you!
• you were invited to the party and they had such excellent food and conversation
• you have a loving pet sleeping in your lap
• the 100+ degree heat wave is in the past…and you’re now feeling a cool breeze as you walk the dog
• the bat circling over your head didn’t swoop down and get tangled in your hair (I didn’t say gratitude always had to be based in logic)
• you didn’t wake up with a bat crawling on your chest (happened to a colleague of mine last week)
• you got a refund when you didn’t expect (or ask) for it
• you love fruits and veggies (many don’t)
• your aging parents are still around
• your kids are kind
• you have a ceiling fan
• your cool bedroom
• a good night’s sleep
• your new shoes
• you are able to think things through
• you’re practical (artistic, adventurous, smart, thoughtful, creative, musical….)
• you know how to experience peace and joy
• you were chosen
• personal and religious freedom
• movies and good books (and popcorn)
• your friends and family
• the rain, snow, sun, clouds, wind and stillness

You can see that opportunities for gratitude are infinite.