My Therapy in the Kitchen

My Therapy in the Kitchen

by Julie Watson Nourish Wellness

Cooking is cathartic for me. I like the creative process, and the focus and attention it requires can be quite therapeutic. While there have been instances where cooking projects did not go as planned and resulted in stress, overall, the act of cooking generally fosters a positive mood.

When I’m motivated or inspired, I check what ingredients I have or think about what will support my mood. I enjoy exploring cookbooks, magazines, and online sources for inspiration and using seasonal ingredients for colorful dishes. Sometimes I follow straight from the recipe; sometimes I change ingredients or steps based on experience; and sometimes I follow a desirable color palette.

My cooking interest started in my early 30’s in Seattle. I had a group of friends who cooked and enjoyed food. My husband, who worked in the service industry, shared this passion. We often had dinner parties, restaurant outings and holidays together were the norm. My favorite experiences were the meals we prepared at each other’s homes. I love group meals for the sense of community they create.

Early in my teaching career, I started learning about Ayurveda and became inspired by a vegetarian cookbook full of international recipes. That led me to seek guidance from Sachi Doctor, an Ayurvedic practitioner and Functional Medicine Health Coach (NBC-HWC) based in Oakland. Sachi taught me to understand how to eat (and live) in a way that is more aligned with my mind-body constitution (dosha) and with the seasons. In an effort to revive the group meal experience and combining it with my love for teaching and cooking, Sachi and I hosted workshops that applied Ayurvedic principles both in yoga and in the kitchen.

My Yoga Therapy studies examined health and disease through Western medicine and the Ayurveda perspective, including nutrition for inflammation and diabetes. I researched the health benefits of foods, spices, and herbs, and learned through personal experience what truly benefited my body.

My studies, professional experience, and physiological changes have influenced my approach to cooking. Currently, my cooking interests focus on digestive health and listening to what my body needs. Typically, I prepare simple meals that promote energy balance, mood stability, and a healthy lifestyle. I have become more attuned to the specific requirements of my body, and this mindfulness enables me to assist others in achieving enhanced well-being.

Want to learn more about how Yoga Therapy from an Ayurvedic perspective can support your physical and mental well-being? Contact Julie for a free consultation to learn more.

Thank you for reading. Enjoy this tasty salad idea for Summer/Spring.

Vibrant Quinoa Salad

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired,

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or use another herb such as basil, sorrel, or lemon thyme.

Enjoy!

Online Yoga Shown to Clinically Reduce Low Back Pain

Research illustrates the value of yoga for the treatment of chronic low back pain based a new study by the Cleveland Clinic. People in the study published in JAMA also reported better sleep quality and reduced use of pain medications.

“Yoga is proving to be a valuable component of the comprehensive management of low back pain, a condition for which traditional therapies often fall short.”

Low-impact yoga and exercise found to help older women manage urinary incontinence

Total urinary incontinence frequency decreased by an average of 2.3 episodes a day among those who underwent pelvic yoga and 1.9 episodes a day among those who underwent physical conditioning. Per the study, reductions in stress-type episodes per day did not significantly differ between the two treatment groups, although yoga resulted in modestly greater improvement in some more specialized types of urinary symptoms.It’s good to keep moving and to have options. Do what works best for your lifestyle.

Mindful breathing significantly reduces pain intensity among people with cancer

Breathing awareness and techniques are one of the key ancient yogic tools. A recent study has shown that integrating a 20-minute mindful breathing session rapidly reduced pain intensity and anxiety among people with cancer. Results reported in the BMJ Journals study reported that 100% of the participants assigned mindful breathing responded to the intervention, and none experienced adverse events. “This brief and accessible intervention offers a complementary approach to traditional pharmacological strategies.”

Recharge and Thrive: Proven Tips to Reduce Burnout and Boost Your Energy

Recharge and Thrive: Proven Tips to Reduce Burnout and Boost Your Energy

by Julie Watson Daily Practice Evidence-Informed Health Wellness

Burnout has become normalized in our society, but there’s a more fulfilling way to live. Find out how to break free from the cycle of stress and rejuvenate your spirit with these proven tips and self-care strategies. 

Imagine darkness filling the room as a blaring alarm startles you awake. It’s another early morning as you open your eyes, already exhausted by the weight of your to-do list. No amount of caffeine seems to wake you up anymore. By 10am, you find yourself on your third cup of coffee, as you work on work deadlines and run errands. The laundry and dishes are piling up at home, and it feels like if one more thing gets added to your plate, you might fall apart from exhaustion. 

Does this scenario sound familiar to you? 

If you’ve had these feelings lately and feel tired no matter how much rest you get, you may be experiencing burnout. Whether it’s due to work, parenting, caretaking, driving to endless appointments, or simply doing the same routine over and over again, burnout or chronic fatigue are common symptoms often reported by my clients or colleagues. 

For most people, overwhelm and exhaustion are regular symptoms of burnout. When these symptoms show up, they limit clear thinking, increase forgetfulness, and make it significantly more challenging to get things done. 

Let’s look into some of the root causes of burnout and how you can better manage it. 

What causes burnout? 

According to the World Health Organization (WHO), burnout is an occupational phenomenon. It’s defined in ICD-11 as follows:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

  • feelings of energy depletion or exhaustion;
  • increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
  • reduced professional efficacy.”

Although WHO refers to burnout specifically in the occupational context, and states it should not be applied to describe experiences in other areas of life, research tells us that the term covers a much larger population. This includes caregiver burnout, parental burnout, pandemic burnout, and social media/noise burnout.

While burnout may not be classified as a medical condition, it does lead to chronic stress, which is considered the root of many health problems.

Yoga Therapy of Boise self-care quote

Regaining your time back  

Creating work and personal boundaries are the first step to counteracting burnout. You first have to get to the root of the problem and find out why you have too much on your plate and the reason you have trouble saying no to new responsibilities and tasks. 

Taking a vacation is a great way to help declutter the mind to allow you to reset and recharge. However, if a vacation isn’t possible, and if you’re finding it challenging to create boundaries and improve your schedule, self-care practices are easily attainable and within your control. And also, try to acknowledge that self-care is not a luxury, it’s a necessity.

“Self-care is not a luxury, it’s a necessity.” 

Self-care strategies to combat burnout 

Whether you have five minutes, an hour or a day, here are some effective self-care strategies to combat burnout. 

1. Setting boundaries
Studies show that it’s important to have boundaries between your work and personal life to prevent burnout. You may also need to set boundaries with a loved one, family, colleague, or friend to protect some of your time and energy. This requires learning to be okay with not pleasing everyone and sticking to the priorities that you have set for yourself. Remember, boundaries are there to protect you.

Try this: Set aside time for yourself regularly and schedule it in your calendar. Communicate with others that you are unavailable, which will likely be a practice to say no to other tasks. Be firm yet kind. Take your scheduled time as an opportunity to do what restores you or what brings you joy, recognizing that self-care may be different each time.

2. Intention setting for the day or a task
Setting a clear, doable intention is the key to building a new habit of reducing stress and slowing down. When you set an intention, focus on the step you’re going to take, not the result. The key is to be realistic and flexible. 

For example, you might set a clear intention to be fully present and aware as you take a shower or cook a meal over the next week. Setting intentions can allow you to be more present and to complete tasks more mindfully and with purpose. You can even explore what it’s like to transform your daily routines into meditation.

3. Walking outside
Getting outside to take short walks throughout the day, or in the morning or evening, can help clear your mind and energize you. Studies show that walking can also improve sleep quality and boost creativity. If you can’t get outside due to weather or other limitations, you can try walking around your home, office, or on a treadmill if one is available. An extra bonus: the physical activity releases endorphins and can help you cope with stress.

4. Daily meditation or mindfulness practices
A daily meditation or mindfulness practice can help bring more self-awareness and make you more present. Such a practice can serve as a rest break and a brain “refresh,” thereby reducing burnout. Our minds are simply not built to stay focused all day. In fact, productivity experts recommend taking a 10- to 15-minute break about every 50 to 90 minutes. Taking intentional meditation breaks is a great way to get grounded, clear and centered. Not only will this time spent help reduce burnout, but it can also improve productivity as well as your mood and overall well-being.

Here’s a short Centering Meditation to help ground you in the present moment. 

 

Try practicing one of these tips in your daily life. I suggest you choose one thing for two to four weeks to start developing a healthy habit. If you like it, make it part of your daily routine. Also, keep in mind that you cannot pour from an empty cup. Practices can only go so far, and there is not a one-size-fit for all. Don’t be afraid to ask for help from your family, employer or the community. If you need additional support, I can offer resources or help you explore other types of self-care that nurture different aspects of your being – physical, emotional, social, mental, and spirit.

Developing your own personal practice 

A personal practice can help you elevate your daily routine and regain control over your day. It also needs to be personal enough and deep enough for you to prioritize your self-care and follow through.   

Kick-start your personal practice and self-care with a Yoga Therapy Package, offered for a limited time. In-person and virtual sessions are available, and package expires in 3 months of purchase. 

Want to learn more? Contact Julie for a free consultation to learn more about how a personal practice can help you improve your well-being and reduce stress with your work, life, and family obligations.

Thank you for reading and know that there is support on your self-care journey.

Yoga Therapy can be a highly effective treatment for mental health disorders

This article from from Psychology Today discussing how Yoga Therapy can help mood disorders. It references a recent 2023 study of Yoga Therapy and it’s beneficial role in reducing the effects of functional dyspepsia and chronic stress for those in high-stress jobs.

“Yoga therapy can play a bidirectional role in the regulation of gut-brain axis, i.e., from top-down as well as bottom-up pathway. ”

Adults increasingly used complementary health approaches for pain over past 20 years

Researchers have found that the overall use of several complementary health approaches, and their use for pain management specifically, rose substantially over the last couple of decades, researchers found. Published by JAMA, they reported:

  • The overall use of CHAs increased from 19.2% in 2002 to 36.7% in 2022. Their use for pain increased from 42.3% to 49.2%.
  • Yoga saw the highest rise in overall use from 2002 to 2022 from 5% to 15.8%.
  • Meditation has the highest prevalence of any CHA in 2022, at 17.3%.
  • Researchers said the increases could be due to several factors, such as the need to replace potentially harmful opioids.

Yoga breathing and meditation-based program improves physician well-being, lowers burnout

Healthcare systems worldwide are recognizing the importance of addressing physician burnout to ensure the sustainability and effectiveness of delivering quality health care. A randomized clinical trial  showed that those physicians who practiced Sudarshan Kriya Yoga reported significantly reduced stress, less depression and a decrease in insomnia, as well as a “significant improvement in professional fulfillment and significant  decreases in exhaustion, interpersonal disengagement and burnout.”

Yoga improves quality of life, cardiovascular function in heart failure patients

Adults with HF on optimized guideline-directed medical therapy had improvements in quality of life measures and functional status after participating in a yoga therapy program for 1 year, researchers reported.

“This study proves that the addition of yoga therapy to standard medical management of heart failure leads to an improvement in left ventricular systolic function and quality of life in heart failure patients,” Singh said in the release. “Hence, yoga therapy may improve physical well-being and left ventricular function among heart failure patients on guideline-directed optimal medical therapy.”

Yoga-based intervention benefits patients with head and neck cancer

A yoga-based intervention provided beneficial supportive care among a cohort of patients undergoing radiotherapy for head and neck cancer and their caregivers, according to study results.

The findings — presented during ASCO Quality Care Symposium — specifically showed improvements in physical function and nutrition intake among those assigned the yoga-based intervention vs. those assigned usual care.

Yoga intervention significantly reduced stigma of epilepsy, improved quality of life

This randomized controlled trial aimed to investigate if yoga and psychoeducation were effective in reducing felt stigma (primary outcome), neuropsychiatric outcomes and seizure frequency, as compared to sham yoga and psychoeducation in persons with epilepsy.

“Yoga therapy significantly reduced the felt stigma of epilepsy along with improving anxiety and quality of life at 6 months…”

Pain Explained – How Chronic Pain Can Be Managed

This article includes different evidence-based approaches, including the type of team on which I work teaching exercise, yoga and meditation.

“Patients who believe in themselves and want to partner with their [interdisciplinary medical teams] very often do better [managing pain] than those seeking doctors who are going to cure them.”

Article from Brain & Health (August/September 2023) title “Pain Explained“

Relax, Restore, Recharge Wellness Event

Relax, Restore, Recharge Wellness Event

by Julie Watson Wellness Workshop

Relax, Restore, Recharge 

Start the New Year with restored energy, relaxation, & balance 

Are you looking to rejuvenate and recharge for the New Year? Join us at an in-person yoga wellness event at the ___ where you can spend two hours focusing on relaxing your mind and body. You’ll leave this workshop feeling balanced and ready to start 2023 with renewed energy. Class sizes are limited to 5 spots to leave room for personalized attention and all levels are welcome to attend. 

Yoga Wellness Event

When? Saturday, January 21st 1-3pm

Where? 

Cost: $50

PHOTO

Nourish Your Mind & Body 

Take your health and happiness to new heights in the New Year! Unwind from the holidays, reconnect with your inner wisdom, and rejuvenate to return to the healing rhythm of the season and your body. In this two-hour yoga workshop, we’ll nourish the body with a blend of warming releases, gentle twists, supportive heart-openers, and guided meditation to promote a healthy and healing mind-body connection. We’ll follow the practice with tea to detox and ignite digestion. Together let’s celebrate a new, balanced you.

Reserve Your Spot Today  

The class is limited to 5 spots. Registration is required in advance. For bookings, contact Julie or

If you’re looking for a nurturing and healing yoga studio, I’d love to have you join us for this event. Wishing everyone a happy and healthy New Year!