THERAPY ANIMALS - TownNews...cookbook writen by a doctor. Michael Greger is the physician behind this itle. Author of NYT best-selling book “How Not to Die,” this book introduces

JANUARY/FEBRUARY 2018

HEALTHY LIVING FROM THE GROUND UP

EAT BETTER

THIS YEAR

THERAPY ANIMALScute, fuzzy, and helpful

7MUST~READCOOKBOOKS

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• 2 JANUARY - FEBRUARY 2018 rochester.radishmagazine.com

At Olmsted Medical Center, our cardiologists specialize in the

prevention, diagnosis, and treatment of diseases and conditions

of the heart and cardiovascular system.

Our personalized and collaborative approach to care is designed

to improve your health and wellness. Whether gardening, playing

with your children or grandchildren, biking on the trails, running,

or taking a walk with the dog, we are here to help you get back

to the activities that are important to you.

To learn more about OMC’s Cardiology

services, talk with your primary care

provider, or call 507.292.7170.

www.olmstedmedicalcenter.org

Helping your heart stay in sync with your active lifestyle.

rochester.radishmagazine.com JANUARY - FEBRUARY 2018 3

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Allison Roe EDITOR | (507) 285-7641 | [email protected]

Monica Hensley SENIOR MEDIA CONSULTANT (507) 281-7463 | [email protected]

Kristy Mintz ADVERTISING DIRECTOR | [email protected]

The Friendsof

HELPING SPREAD THE WORD ABOUT HEALTHY LIVING

Welcome to a new year! Now is a chance for fresh

starts, new beginnings, and self reflection.

Whether you’ve made resolutions or not, Radish

is here to help you live your best, healthiest year yet. We’re

here for you, because that’s what it means to be part of this

healthy living community we’ve built.

One way to live a healthier life is to be cognizant of

the foods you’re eating. That doesn’t mean eating less,

it means eating smarter. Check out 8 nutrients to pump

into your diet, on page 10, or the healthiest way to get

your caffeine fix on page 6. Jump on the mindfulness

bandwagon this year; we promise you won’t regret it.

Page 14 has tips from local mindfulness experts to get you

started. And while you’re spending more time reflecting on your mental health and

wellness, don’t forget to extend the courtesy to area businesses. We’ve featured

four Rochester places that are committed to reducing their waste and turning it into

compost, thereby doing right by their customers and the earth.

Before I send you off to explore these pages, I want to share with you my favorite

recipe for avocado toast. If you haven’t tried this breakfast trend yet, what are you

waiting for? It’s quick, easy, delicious, and super nutritious!

• 2 pieces of toast

• 1 ripe avocado

• Sriracha or other hot sauce (if desired)

• 2 eggs over easy (optional)

Mash up the avocado. Put half on each piece of toast. Top with egg (if desired) and

add a healthy quirt of Sriracha. Sit and eat mindfully, enjoying every single bite.

Fire up that stovetop

The best healthy-minded cookbooks to try this year5 Wake up!

How to best boost your energy with caffeine6Let’s toast to compost

Area businesses put waste to rest8 2018 diet trend: eating more?

Eight nutrients to add to your meal planning this year10 Soft, fuzzy, cute, and helpful

Therapy animals help out during hard or stressful times13

Volume 9 | Number 1JAN/FEB FEATURES

10

14

From the editor

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13

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5

Easy tips for mindfulness

3 ways to stay mindful in 201814


1.“The Change Cookbook:Using the Power of Food to Transform Your Body, Your Health and Your Life” by Milan Ross

and Dr. Scott Stoll promises to change your life for the better, forever, with more than 175 recipes that are delicious and easy to make, according to Amazon reviews. First you’ll learn why a diet that emphasizes whole plant-based foods is central to a healthy lifestyle, and then you’ll read why stocking your pantry and equipping your kitchen for success are vital to maintaining these habits long term. Finally, you’ll dive into the recipes and eat your way to a diet that improves your palate as well as your well-being.

2.“F***, That’s Delicious:An Annotated Guide to Eating Well” by

Action Bronson is touted not so much as a cookbook or memoir, but rather a devotional to food. It’s description calls the work “a modern-day ‘Odyssey,’ replete with orgiastic recipes, world travel, siren songs and weed.” Don’t let the title or description scare you off. You’ll discover more than 40 recipes inspired by the author’s childhood, family, tours, and travels.

3.“The Engine 2 Cookbook:More than 130 Lip-Smacking, Rib-Sticking, Body-Slimming Recipes to Live Plant Strong” by Rip Esselstyn and Jane Esselstyn, this book promises to inspire a plant-based food revolution. It has sold hundreds of thousands of copies and is the most trusted name in plant-based eating. You’ll enjoy more than 130 recipes promising to, yep, help you lose weight, lower your cholesterol, and improve your health one forkful at a time.

4.“A Beautiful Mess Weekday Weekend:How to Live a Healthy Veggie Life … and Still Eat Treats” is a book that sister and co-creators Emma Chapman and Elsie Larson use to share their unique and approachable diet with healthy eaters in their debut cookbook. According to their website, abeautifulmess.com, their philosophy includes eating responsibly during the week and indulging on weekends. Divided into parts Breakfast, Meals, Snacks and Sweets, and Drinks, each section contains a weekday and weekend chapter. Give this as a gift or enjoy it for yourself.

5.“Naturally Nourished:Healthy, Delicious Meals Made with Everyday Ingredients”

takes vegetarian cooking and streamlines it. By Sarah Britton, this book offers captivating photos paired with amazing flavors in an accessible cookbook for any budget, on any day of the week. With vegan and gluten-free options, this cookbook demonstrates that smart cooking is tasty cooking.

6.“The How Not to Die Cookbook:100+ Recipes to Help Prevent and Reverse Disease” is another cookbook written by a doctor. Michael Greger is the physician behind this title. Author of NYT best-selling book “How Not to Die,” this book introduces more than 120 recipes for delicious, life-saving, plant-based meals, snacks, and beverages.

7.“The China Study Cookbook”

takes the scientific findings from “The China Study” and puts them into edible action. “The China Study” has been hailed as “one of the most important health and nutrition books ever published.” Cookbook author LeAnne Campbell, daughter of “The China Study” author, leads the way as she feeds her two hangry teenagers.

THE BEST,

healthy-minded cookbooks

FOR THIS YEAR

If eating healthier is on your list of New Year’s resolutions, we have some guidance. Rather than starting from zero, utilize healthy cookbooks to give you a jump-start on finding new favorite recipes. We talked with Louise Moe, head of reference at the Rochester Public Library, to pull together a list of our top seven cookbooks for 2018.

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By Renee Berg

Renee is a local freelance writer who enjoys mochas, the NYT

Sunday edition, and her kids and cats.

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Wake up!By Bryan Lund

CAFFEINE: the most widely used psychoactive substance

in the world. It works as a kick-start to the day and does wonders to stave off the drowsiness of a midafternoon slump.

One 2014 study reported 84 percent of American adults consumed it in some form on a daily basis. According to Mayo Clinic, adults can safely consume up to 400 milligrams of caffeine a day, which equates to 10 cans of Coke.

Many people get their intake from some form of coffee bean; lattes, cappuccinos, espressos, and plain black coffee are all mainstays in morning rituals. Others find rejuvenation via tea leaves steeped in hot water. Some people chug down energy drinks due to convenience and the quick, noticeable lift they give.

Though crammed with caffeine, energy drinks are not worth the slew of ingredients and the damage they can do to your body.

“Many varieties contain around 30 grams of sugar in just one 8-ounce serving.

This is the equivalent to 7-8 teaspoons of sugar, which is the maximum amount of recommended sugar per day,” said Jordan Tredinnick, a nutritional health coach at Natural Grocers.

It gets worse. “The so-called ‘low carb or sugar-free’ ones are no better. These are filled with harmful artificial sweeteners,” Tredinnick said.

That doesn’t even begin to account for the other assortment of artificial flavors, colors, and preservatives found in these drinks.

How to best boost your energy with caffeine


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So what are some good ways to get

your daily dose of caffeine?“To achieve a little energy boost, I recommend having a small cup of coffee or some plain green tea. This will give you a boost of energy with no added sugar, but you will also get some great health benefits along with it rather than empty calories,” said Tredinnick.

Green tea yields roughly 24.8 mg of caffeine per 8 fluid ounces. Black tea is typically stronger, packing about 47.2 mg per 8 fluid ounces, though it lacks some of the health benefits found in green tea.

Of course, coffee, with roughly 95.2 mg of caffeine per 8 fluid ounces is the most potent beverage. Specialty coffees, like espresso, which contains 64 mg per fluid ounce, are the ultimate way to catch a caffeine buzz. Brewing coffee or tea yourself is typically the best way to ensure you’re getting the most energy for your efforts. You can steep a tea as long as you like, which will determine its strength. For example: that same 2014 study showed ready-to-drink bottled teas range from 5 to 42 mg per 8 per fluid ounce, whereas steeping it yourself allows more caffeine to be released. The same trend held up for green and white teas as well.

Don’t have time to brew up a cup of coffee or green tea? Tredinnick recommends a pair of solutions. First up is Bizzy Coffee espresso shots: simple, bottled espresso. Second is Runa Clean Energy. “If you want the flavor and convenience of a traditional energy drink, this has neither sugar nor artificial ingredients,” said Tredinnick.

Tired of liquids? Tredinnick’s final trick is a B12 supplement as a midday energy boost.

As with any kind of psychoactive substance, it’s important to know your limits. Mayo Clinic recommends cutting back on caffeine intake if you experience muscle tremors, an upset stomach, restlessness, irritability, frequent urination, insomnia, nervousness, or headaches. They also say you should cut back if you’re drinking more than four cups of coffee a day.

Bryan is a writer and editor for Radish, Haven, and 507 magazines.

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By John Sievers

W aste not, want not. It’s a

mantra our modern society

could use a reminder of.

Thankfully, several area

businesses are committed to the mantra and have

made a decision to reduce their waste. They are

committed to compost.

For Tonic Local Kitchen and Juice Bar, Fiddlehead

Coffee Co., Old Abe Coffee Co., and Forager Brewing Company, reduced footprints and sus-

tainable practices are core parts of their missions. Though Rochester’s potential for composing has a lot of room for improvement, these businesses are doing their best to push our community in the right direction to make our world a greener place one beverage and meal at a time.

Let’s raise a glass and toast those who compost.

Tonic Local Kitchen and Juice Bar

1217 2nd St. SW, Rochester

Nicci Sylvester, creator of Tonic, is proud that her business is environmentally conscious. Besides

sourcing food locally, Tonic’s disposable items are all compostable, including take-out boxes, to-go bags, utensils, soup cups and lids, coffee cups and lids, napkins, and even sauce cups and lids. She estimates they use about 25 different composta-

ble products.

Each week, Tonic produces only one 96-gallon container of actual trash and 200 pounds of compost. “That’s less garbage than some house-

holds,” points out Sylvester. While she acknowl-edges that Styrofoam would be cheaper, she doesn’t want Styrofoam to be the legacy she leaves our children.

In part, Sylvester funds the expense of compostable products by charging a 75-cent

environmental fee for take-out orders. She thinks

this small cost, which doesn’t come close to the

actual cost of the compostable products she uses with a typical order, helps offset her expenses while sparking conversations and awareness about environmentally friendly practices with her customers.

Fiddlehead Coffee Company

1005 6th St. NW, Rochester

“Our customers are pretty aware and environmen-

tally conscious. It’s more and more expected that (a) business be held responsible for their foot-print,” says Sarah Phelan, co-owner of Fiddlehead Coffee Company. She says her company’s goal is to be 100 percent compostable, but hurdles like cost and supply chain issues make it difficult to achieve that goal.

Phelan says local restaurant supply companies don’t offer all the compostable products Fiddle-

head would like to use. In addition to -old to go cups and straws, Phelan says Fiddlehead also takes advantage of naturally compostable charac-

teristics of items like paper towels, coffee filters, and food waste.

While composting isn’t always easy, Phelan says Fiddlehead is committed to the practice. “We want to do good by our customers and our own community. Taking care of our air and water and land is a non-negotiable for us,” she says. “Build-

ing a community of people who value sustainable living is core to our business.”

Phelan sees hope to improve the possibilities for com-

posting in Rochester if other businesses will pool their buying power. It also makes financial sense be-

cause there is a 67 percent tax on waste, but no tax on composting, says Phelan.

A ToastCOMPOST

1. It diverts waste from our landfills.

2. It creates loyal customers who

appreciate a business’s commitment

to building a healthier community.

3. It has the potential to save money by avoiding the taxes imposed on

regular waste.

4. It makes our planet a better place for our children.

What are the

advantages

of composting?


Old Abe Coffee Co.


“We’ve used some level of com-

postable products since we started

in 2015,” says Abe Sauer, founder

and owner of Old Abe Coffee Co. He estimates about 20 percent of his shop’s waste is composted. “We try to compost or give to gardeners as many

pounds of coffee grounds as we can,” he says.

Besides coffee grounds, Old Abe’s also composts some of their cups and paper straws. For Sauer, composting is a way to reduce his business’ foot-print. Though he is excited to reduce his waste output, he acknowledges that composting has its challenges. For instance, the corn-based plastic cups he uses react badly to heat. This rules out their use with hot beverages and makes storage in hot places or at outdoor venues difficult.

Sauer explains that most cities don’t have the facilities to properly compost cups, so even if companies use them, they can still end up in the regular waste stream.

Forager Brewing Company


Donna Layton is the in-house accountant at Forager Brewery. She feels Forager’s composting will help the restaurant and brewery complete a

circle of environmen-

tally friendly practices that begins with locally sourced ingredients. Layton estimates about 70 percent of

Forager’s waste is food scraps and paper products that could be compos-

ted. In addition, the spent beer grains and hops left behind after brewing beers is a significant source of compost material for Forager.

“We can actually save money by composting which is amazing,” says Lay-

ton. “It also benefits our brewery program, as we don’t always have steady farms that can pick up our spent grain.” She stresses the significance of the tax advantage of creating compost instead of traditional waste for Forager.

Layton points out some hurdles to local composting. “While our Waste to Energy Facility is amazing and does a great job of reducing the volume of waste that goes into the landfill, it would be nice to see our county actively involved in the process of recycling organic waste,” she says. “There are many examples across the country, as close as Hennepin County, where the city/county governments are aggressively joining this trend.”

Despite difficulties, Layton encourages other businesses to pursue com-

posting, and says that Waste Management was very helpful in training Forager staff on proper composting techniques.

John has a Ph.D. in English Literature and is interested in making the world a

greener place.

Check out the program at Lincoln K-8 school. Donna Layton helped get the program

running with her child, a member of the school’s Lego League Team. What started

with a small educational component to teach seven students in the club about

composting turned into a school-wide effort to reduce waste. “On a typical school

day, the school has 4-6 bags of trash, and depending on the day, it’s been reduced

to 1 bag of trash and 2-3 bags compostable,” says Layton. The project was recently

named a recipient of the People’s Food Co-op Community Fund Grant.

Want to see other local advances in composting?

Submitted photos

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1. CalciumThe need for calcium is a con-

stant in our lives. Older women

especially should consume more

calcium-rich foods because they

experience greater bone loss and

don’t absorb calcium as well, ac-

cording to the National Institutes of Health.

Your physician or registered

dietitian can recommend the amount that’s appropriate for

you. “Don’t go nuts with calcium

but pay attention to it,” says Beth Kitchin, Ph.D, registered dietitian nutritionist and assistant profes-

sor nutrition sciences, University of Alabama at Birmingham.

Some people are wary of dairy

products because they’re watch-

ing their calories, Kitchin says.

That shouldn’t be a concern

since calcium is in a variety of

healthful foods, including low-fat

milk and yogurt, canned sardines

or salmon (packed with bones),

and calcium-fortified orange juice and soy milk. Vegetable

options include broccoli, collards, and kale.

2. Dietary fiber“As we age our digestive abili-ties can slow down,” says Lauri Wright, Ph.D., registered dieti-

tian nutritionist and spokesper-son for the Academy of Nutrition

and Dietetics.

Dietary fiber can counter the problem. It’s very important for health, says Wright.

Fiber also keeps you feeling

full longer, which is a benefit if you’re trying to avoid weight

gain. Whole grains, beans, arti-

chokes, pears, apples, berries and

broccoli supply good amounts of

dietary fiber

3. Healthy fats“Often you read that you’re having too much fat,” says Angel Planells, MS, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, Seattle. Instead

2018: The year of more

EAT MORE!

By Bev Bennett, CTW Features

You probably thought you’d never read that as a health tip.

The typical mantra is less: less fat, less salt, less sugar, and fewer

calories.

However, as healthful as these changes may be, you can also boost your wellbeing by increasing your intake of certain nutrients.

Call it your More Diet – the eating plan that helps you maintain muscle and bone, provides satiety, and reduces your risk of serious disease.

You can also call it your more delicious and more varied diet. The nutrients in the spotlight are available in appealing, readily available and easy-to-prepare foods.

HERE ARE EIGHT NUTRIENTS TO EMPHASIZE

IN YOUR MEAL PLANNING THIS YEAR.


f more

of eliminating all fat, fine-tune what fats you eat so you include healthful fats such as fatty fish, avocados, and unsalted nuts in meals or snacks.The omega-3 fatty acids in salmon are good for eye health, heart health, the immune system and joints, he says.The mono- and polyunsaturated fat found in avocados are beneficial for the heart, according to Planells, who is also a home care dietitian at the Veterans Health Administration. Unsalted nuts get his thumbs-up as a healthy fat that also delivers dietary fiber and protein.

4. PotassiumPotassium can help with high blood pressure, according to Joan Salge Blake, Ed.D., registered dietitian nutritionist and clinical associate profes-sor, Boston University, Massachusetts.It’s not hard to increase your potassium intake. “Dairy products, fruits, and vegetables are won-derful sources of potassium,” Blake says, adding that frozen vegetables are easy way to get more potassium onto your plate.Other potassium-rich foods include bananas, orange juice, avocados, sweet potatoes, and tomatoes.If you have a health condition, consult with your physician before changing your potassium intake.

5. Protein“We used to think the body’s need for protein didn’t change. Now we know we need slightly higher protein intake than when we were young-er,” Wright says.Don’t ignore calories while increasing protein. For example, a modest serving of three ounces of fish is sufficient, according to Wright.Good food bets to add protein to your diet include yogurt, especially high-protein Greek yogurt, fish, beans (including soy beans), poultry (white meat), pork tenderloin, and lean beef.

6. Vitamin DThis vitamin aids calcium absorption in the body and is important for good bone quality.When you’re younger, the sun hitting your skin can trigger vitamin D synthesis. As you age your

skin doesn’t synthesize vitamin D as efficiently. You may also spend less time in the sun, so get-ting adequate vitamin D can be more challenging.Even so, there’s “a lot of debate about how much vitamin D we need,” says Kitchin.Vitamin D-fortified milk, orange juice, and break-fast cereal along with fatty fish such as salmon and canned tuna are good choices. If you’re considering a vitamin D supplement, talk to your physician about your needs before you start tak-ing anything.

7. Vitamin B12Your body requires vitamin B12 for neurological function and red blood cell formation, according to the National Institutes of Health.Adults who have reduced levels of stomach acid-ity may have problems absorbing the vitamin.Clams, salmon, fortified low-fat milk and yogurt, canned tuna, and egg yolks are good sources. Breakfast cereal, orange juice, and dairy milk al-ternatives that are fortified with vitamin B12 are good plant-based options.

8. Water“It’s not sexy, but it’s so vital to health,” Wright says. “As we age our thirst sensor doesn’t keep up. It doesn’t tell you when you’ve had enough fluids to drink.” If you drink coffee, make sure you’re drinking lots of water in addition, since cof-fee is a diuretic and can cause fluid loss.

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10 Reasons Why Good Sleep is Important:1. Poor sleep can cause weight gain

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3. Good sleep can maximize athletic performance

4. Poor sleepers have a greater risk of heart disease and stroke

5. Good sleep can improve concentration and productivity

6. Sleep affects Glucose Metabolism and Type 2 Diabetes risk

7. Poor sleep is linked to depression

8. Sleep improves your immune function

9. Sleep affects emotions and social interactions

10. Poor sleep is linked to increased inflammation

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Source: authoritynutrition.com/10-reasons-why-good-sleep-is-important

READERSCHOICEWINNER!20 14



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R O C H E S T E R

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SAVE THE DATE!

2018


By Grace Webb

When it comes to recuperating after an illness or dealing with life’s difficulties, sometimes all the medicine in the world isn’t

complete without a helping hand—or rather, a helping paw.

According to UCLA Health, therapy animals can help lower patients’ blood pressure, reduce the amount of necessary medication, lower anxiety, increase mental stimulation, and even diminish overall physical pain.

Rochester’s Mayo Clinic offers patients the chance to interact with therapy dogs through Caring Canines, a volunteer-based program that currently includes 34 dogs and their owners. The dogs range from terriers to pit bulls to German shepherds and more. They make 30 to 40 hospital visits a day, visiting everywhere from the pediatric ward to outpatient waiting rooms, and even to employee offices.

“It’s amazing to see how many patients connect with the dogs and how meaningful it is,” said Jessica Smidt, who coordinates the program. “There are multiple people daily who cry and say that seeing the dog in the hospital was the best part of their day. Even people who aren’t dog lovers find value in the visits.”

Minnesota State University, Mankato is another place that has seen the value of therapy animals. For several years, the campus has hosted therapy dogs during finals week as a way to help students cope with stress. According to Lenny Koupal, who works in MSU’s Office of Student Affairs, there was such a great response to these visits that they expanded to monthly Hound Hugs and Kanine Kisses events. The 2017 fall semester

opener drew 300 students to interact with five dogs, which are provided and overseen by the Mankato Chapter of Therapy Dogs International.

“Some instructors are offering class assignments for students to attend and journal their experiences,” Koupal said. “Comments shared by students express the beneficial need for such therapeutic animal sessions.”

While these specific programs focus on dogs, there are many other types of therapy animals. North Star Therapy Animals, which is based out of St. Louis Park, Minn., works with more than 150 animals, including rabbits, hamsters, cats, dogs, and even horses.

Patti Anderson, one of the founding members of North Star Therapy Animals, explained that the group decided to branch out into different species since some people are uncomfortable around dogs.

“[Some] kids who are afraid of dogs, or allergic to dogs, etc…. it really opened up opportunities for those children,” Anderson said, adding that she takes her own guinea pigs to visit patients at the Minnesota Children’s Hospital. “The kids just really respond well to them. You see dogs everywhere, but you don’t usually walk in with a guinea pig.”

The Rochester Public Library also offers people a chance to connect with a therapy

animal, a cat named Timba, with its Cafe Fuzz program for

teens. “The teens really love having the chance to hang out with the animals – some do and some don’t

have pets at home, but

animals are neutral and non-judgmental and they all have lots of love to give, so it can be a really great way for them to relax or relieve stresses from school or home for an hour,” says Sarah Joynt, teen librarian at the library.

Mankato resident Karen Wright knows firsthand the power of animal therapy, thanks to her Bombay cat, Cleo. After hearing about how Bombays can be a soothing influence on people with developmental disorders, Wright purchased Cleo as a companion for her 13-year-old son, Grant, who has autism. While Cleo isn’t officially a registered therapy animal, Wright said she has done wonders for Grant from the first time he held her.

“Grant has a lot of anxiety, [but] it was like all his anxieties melted away,” she said. “It was amazing.”

Wright said they bring Cleo to Grant’s class at the beginning of the school year as a way for him to help explain his autism to classmates.

“It helps the kids understand him better,” Wright said. “That’s a way he’s able to express himself to the kids, because there’s an animal there and they get it. It’s been a real blessing to have the cat there to help his classmates understand.”

Grace is a Mankato-

based freelance

writer.

A helping hand, or paw,

for life’s hard times

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3 ways to stay mindful in 2018By Renee Berg

Mindfulness is all the rage lately, and

for good reason. Research shows

it helps us enjoy life more, struggle

less, and helps us achieve optimal mental health.

If you’ve made mindfulness a goal for 2018,

and we highly recommend you consider it if you

haven’t, here are some tips from local experts.

1 Select an everyday task such as teeth

brushing or putting on lotion and do it mindfully. What does that mean? Put all your mental energy

into brushing your teeth, or to rubbing on lotion. Think only of that and nothing else. Bask in the

smells, the feel, the sensations.

By practicing an everyday task in a mindful manner, you’re more likely to start, then ramp up

your mindfulness efforts over time, says Highland Meadows Clinical Director Mandy Hyland. “It’s training our brains to stop and pay attention. We have to stop and do it on purpose. It’s sort of

like being mindful is like a muscle in the brain we

exercise to stop and pay attention.”

Destiny Breland, owner of Urban Yoga Studio in Rochester, concurs. “The first main step is to stop and slow down,” she says. “I think we live really busy lives and we don’t take time to slow down. A huge part of mindfulness is to observe

sensations – it’s taking the time to really notice your environment and how you’re feeling.”

2 Turn off distractions such as phones and televisions. Really, do it; it works. If you’re helping

your kids with their homework, playing a family

board game, or just having dinner, rule out all

technology usage for that time frame. Then bask in the joy of your togetherness.

“Some people think mindfulness is scary or overwhelming,” Hyland says. “But to me it’s stopping to notice. … Technology is impacting our kids and how we as parents are not present

for them because we’re looking at our phones

and not listening to them. Even moms nursing a

baby are looking at their phones.” Stop, turn off your tech, and give the present moment your full

attention.

3 Get a mindfulness app for your phone or set

an alarm for once or twice a day to remind you

to stop, pause, and be mindful of whatever it is

you’re doing at that time – having a snack, for example. Smell the orange rind on your fingertips, taste the fruit on your tongue, look closer at how

each section is different from the others.

Avoid multitasking during these blocks of day. Hyland says it’s overrated anyway. “We make mistakes when we aren’t mindful,” she says. “If I’m baking and doing other things, I might miss the

baking soda and wreck the muffins. I get flaky if I don’t pay attention.”

It might not seem like a big deal, but taking steps

to be mindful during the day can truly affect your life. You just have to be willing to try.

Renee is a local freelance writer who enjoys mochas,

the NYT Sunday edition, and her kids and cats.

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THERAPY ANIMALS - TownNews...cookbook writen by a doctor. Michael Greger is the physician behind this itle. Author of NYT best-selling book “How Not to Die,” this book introduces